4
Mar

Day 237: Speed Endurance (3×300m)

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.

Oh boy, my body is getting more tired and tired each morning as I wake up. It’s that aching tired feeling of being exhausted. I’m totally spent so far this week.

Well it’s no surprise, as it’s a Hard week, so more or less I’ve been putting my body through maximum effort at each session. The only thing I can do is sleep well, eat right, and be optimistic.

I believe with such training, I could only get better. As they say, the only way from being in the dumps, is up right.

Woodlands Stadium – View Larger Map

Well as I got to the stadium, I wasn’t the earliest. There were kids from my old high school. I’ve been noticing them, and it seems they’re always unsupervised.

I mean training at your own devise is always pointless, you need someone of authority and knowledge to take charge, train and mould such young minds. I wonder where’s their teacher/coach. Has my school gone bad after all these years.

Status

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

Workout of the Day

Speed Endurance distance covered: 900m

1) Dynamic Warmup

2) Speed Drills

3) Hip Flexor
Front – 3×15 seconds

4) Plyometrics
Bounding 30-40m then jump into sand pit – 10x

5) Speed Endurance
Using spikes
95% effort or 38.28s (Converted from 50sec timing for 400m with spikes), Capacity specific
Set #1 – 39.80s
Set #2 – 38.40s
Set #3 – 39.14s
Average timing ~ 49.11s
Recovery minimum 10 minutes per set

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

7) Active Recovery

8) Stretching/Massage

Well anyway back to the training log, for today’s speed endurance, I was aiming to hit any timing below 40 seconds, and I’ll be a happy man.

Looks like I hit my target as all my runs are below 40 seconds. I even came close to running the intended target time. My best average for such workout was 43 seconds previously, but today I shaved off plenty of time, with an average run on 39.11 seconds.