Day 235: Pure Speed (6x30m and 4x80m)

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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.

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My training week is looking kinda good. After Monday’s training, everything seems to be fine. The left knee is kinda alright, and I’ve been doing dynamic stretches to assist in the recovery.

Aside from that, the only aches was my hamstring which felt slightly tender, and oh ya the elbow joints, probably due to the heavy biceps curl I did yesterday at the gym.

Woodlands Stadium – View Larger Map

I arrived at the stadium around 2.45pm, slightly later than I would like, as I was planning my sprints workout earlier. So that took time. There was one hardcore jogger, good for him, again I do hope he’s wearing sunblock, as the weather was atrociously hot and sunny.

I proceed with my usual dynamic warmup, speed drills, hip flexor and such to get the body warmed-up. I need to as later-on will be speed workout, and you can’t be sprinting with a ‘cold’ unprepared body. If so, then you’re asking for trouble.

Status

Phase: NA
Phase Week: NA
Week Cycle: 3 of 4 (Hard)

Workout of the Day

Speed distance covered: 500m

1) Dynamic Warmup

2) Speed Drills

3) Hip Flexor
Front – 3×15 seconds

4) Before Sprints
Sand pit for jumps
Standing board jump – 10x
Triple jump – 5x
Vertical Jump – 10×5
2x50m striding

5) Sprints Workout
Using spikes
95-100% effort, Power specific
6x30m, recovery minimum 3 minutes
4x80m, recovery minimum 4 minutes

6) Conditioning
5types x 20reps of abs/core
Total reps 160
Double reps for some types

7) Active Recovery

8) Stretching/Massage

The sprints was rather alright, my leg knee when bent as I start from the starting blocks at times gave me a slight jolt sensation. Looks like the strain is still there, but not as bad. When I start sprinting, it’s gone however.

With that I held back my effort, and reduced the reps by some as a means of self-preservation. As long I had a quality training today, that’s all that matters.

Today I took the feeder bus to and fro the stadium. I had to as I was carrying my starting blocks.

The thing about buses is that I’m at the mercy of their bus schedule. Like today I wasted like 15 minutes waiting, and I never even got to sit down even. I’m the type of person who uses every second of his time to good use, and all that waiting just pisses me off.

I would usually jog to my training location, but I guess the need to carry such a heavy and large equipment doesn’t allow me so. I can’t for me to have my own transport of course, but that’s way down my priority list currently, haiz. The bus it is …