27
Jan

Day 210: Tempo Endurance (5x300m)

Disclaimer: By doing my workouts and blogging it online here, I’m not seeking attention, nor am I an exhibitionist. I’m the type that follow-through my training much better if I put it in writing. I workout because I can, and I love doing so. Do not try to emulate my training program, I bear no responsibility if you do so. I’m no role-model, not your papa, mama, your soulmate, or someone you can look-up to, nor am I’m a national athlete … I am just a NOBODY. So just leave me be.

It’s Wednesday, the midweek and usually the training intensity would decrease after a hard early training in the week. Well my body is recuperating as it should, but not as much as I would like it to.

The aches has somewhat lessen, but it’s still there and it’s annoying. The constant ooh and aah at every attempt to sit, stand or walk can be do troublesome. Still it’s better than no recovery right.

Republic Polytechnic – View Larger Map

Well after work, and the usual nap, I drank my RedBull to ‘jolt’ my system upon waking, and I did home conditioning. This is part one of two for today’s conditioning.

For conditioning I did one before, and one after my main workout. I’ll start implementing this more often, as I’ve always been a stickler for conditioning, even in the off-season, my body is still ripped and fit.

Workout of the Day

1) Gym Ball
8types x 10reps = 80reps

2) Dynamic Warmup

3) 5x300m
Power specific
75-80% effort
Recovery 1:4 ~ 3 minutes
Set #1 – 52.3s
Set #2 – 51.6s
Set #3 – 51.3s
Set #4 – 49.7s
Set #5 – 50s
Average timing ~ 50.98s

4) 6x60m flying start

5) Conditioning
16types x 20reps = 360reps (Double reps for Back Extension and Back Hyperextension)

6) Active Recovery

7) Stretching

I tried new variations of workout with the Gym Ball. So far the difficulty level is manageable, and once I increase the reps, I’m sure it will get tougher.

After the 15 minutes short workout, off I went jogging to my training location. Maybe around a slow 10 minutes jog to loosen the body. Once at the stadium, I did dynamic warmup to even loosen myself more.

tempo-endurance

As usual I took the secluded spot at the far corner of the stadium. There was some kind of netball competition going on in the area, mostly the plays was in the sports complex, the stadium is vacant as usual, to my liking of course.

For the main workout, it’s been a long time since I did this distance of running. My best average from my logs was 50.3 seconds, while today my average was 50.9 seconds. Not bad. I could only get better over time right.

conditioning

Well I hoped the distance I measured was 300m. You can never be certain as the Republic Polytechnic stadium track doesn’t have the standard Olympic circuit configuration.

The tempo endurance itself I find that I was out of breath, panting after each run, with butt aches if I push fast. But the 3 minutes recovery is more than enough for me to regain my usual fresh self.

Of course the timing for today could be better. With 2.5 second difference of the slowest and fastest lap, maybe cutting it down to under 1 second is ideal. The training is all about learning your running rhythm and keep pace to it.

I finished off the workout with part two of conditioning. My abs and core will surely ache tomorrow. As usual train smart people, good night!