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Day 211: Speed Endurance (10x80m) |
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.
Alright let’s get today’s training log done and over with, as I don’t have much time today due to work piling up. Well my condition from yesterday’s tempo endurance was fine, except for slights aches at my calf, and I kinda pulled some muscle or nerve at my right waist there.
I still felt the strain at my waist today when I did the speed endurance training. The only thing I can think of to alleviate it, is doing side stretches. Hope it will be fine by tomorrow or the end of this week. I don’t want my injuries and strains to pile-up.
Republic Polytechnic – View Larger Map
Well as I arrived Republic Polytechnic, there was still some kind of netball competition as with yesterday. Still the track was void of people as I arrived, but it seems today there were more people, kids start to slowly trickle in, wanting to use the track or the field.
Today was an exception as I didn’t run to my training location as usual. It rained, the weather in fact played me out. By the time I was in my raincoat gear, the skies cleared up. I however proceed with my prior plans of taking the bus. That means I’ve to warmup around the track later on.
Workout of the Day
1) Dynamic Warmup
2) Speed Drills
3) 10x80m
Capacity specific
85-95% effort
Recovery ~ 5 minutes
Set #1 – 9.97s
Set #2 – 9.98s
Set #3 – 10.19s
Set #4 – 9.97s
Set #5 – 10.14s
Set #6 – 10.08s
Set #7 – 10.14s
Set #8 – 10.24s
Set #9 – 10.24s
Set #10 – 10.14s
Average timing ~ 10.10s4) Conditioning
18types x 20reps = 440reps (Double reps for four types)5) Active Recovery
6) Stretching
After the short jog, it was the usual dynamic warmup. I finished my training preparation with speed drills to ‘activate’ my fast twitch muscle.
The thing about today’s training is that I’m supposed to feel lactic acid, considering it is speed endurance, but I didn’t. It felt more like a speed workout session to me. Indeed the 80m distance I reckon is in-between speed and speed endurance type of training, it could fall in either category considering how you approach the training.
Maybe I should reduce the rest time. The only observation I made was that I was panting after each run, that’s all. I gave an all-out effort for each dash, and I guess perhaps my off-season cardio and fitness workout helped with me not feeling any lactic today perhaps?
Who knows, but I reckon if I were to increase the distance to perhaps 100m, I would likely feel the lactic. I’ll experiment in the next speed endurance training. It’s all about tweaking I reckon.
Anyway the conditioning after the main workout was a torture, as I lay down resting after each effort, and looking at the passing clouds above me, I began to wonder if there’s someone like me, at the same exact moment, doing the same thing I did.
| Tags: 10x80m, Speed Endurance | Category: Logs, Training |
