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Day 217: Speed Endurance (3×325m) |
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.
Recapping my condition from my previous training, well I woke up feeling alright this morning. The slight ache on my waist and right leg near the knee is still ever present.
I’m sure I’ll strain it again if I were to over-worked myself later in sprinting, however I feel my recovery is taking a turn for the better. My condition does keep getting better, the ache diminishing little by little.
Republic Polytechnic – View Larger Map
After waking up, I did the usual preparation, drink RedBull, washup, clear bowels and such. Not wanting to sound gross, in fact I cleared my bowels twice. It’s always good to do it before training, as it’s get annoying when the urge to go to the toilet happens in the middle of your workout.
Well after the above, it’s jogging to my training location, Republic Poly stadium. As usual the place was vacant, nobody was around. There were a few kids who came in to do some jogging, that’s it. I sure love the place as it’s void of anyone, suits the need for my privacy.
Workout of the Day
1) Dynamic Warmup
2) Speed Drills
3) 3×325m
Capacity Specific Training
85-95% effort
10m flying start
Recovery 10-20min
Set #1 – 46.0s
Set #2 – 46.1s
Set #3 – 46.7s
Average Set ~ 46.27s4) 4×60m
Flying start
Full effort
Recovery walk back5) Active Recovery
6) Stretching/Massage
I started the morning with some dynamic warmup, moved on to speed drills and finally rested a bit before the main workout. The thing about running here is that I’ve to judge the distance, and I’m unsure if it’s correct.
Plus the track configuration is very weird. The curved are so sharp, your running form is affected as you turn the bend. I was targeting perhaps 42-43 seconds to cover 325m, but I was totally disappointed.
The timing came out on average 46 seconds, that’s freaking slow. I don’t know if the slow timing is attributed to the measured distance which might be wrong, or the sharp bends that forces me to slow down when sprinting.
Well anyway, at least I tried my best when running. I felt it’s a 85 per cent effort on my part, and that’s all that matters. My running tactic earlier this morning was similar to running the 400m, a good burst, float, round the bend as if I’m running a hill, and hang on the last part.
Tomorrow Saturday is my last training day, and it’s a day off for me as my best bud is getting married. I’ll be out the whole day, and a good opportunity for me to recover.
| Tags: 3x325m, lactic acid, Speed Endurance | Category: Logs, Training |
