Type Workout: Tempo endurance (About 2 hours plus)
16x100m
Aiming to run 15.1s seconds average
Rest time 1 minute per set
Final Timing
Set 1: 17.4s
Set 2: 15.6s
Set 3: 14.5s
Set 4: 15.3s
Set 5: 15.9s
Set 6: 14.9s
Set 7: 14.9s
Set 8: 15.0s
Set 9: 14.9s
Set 10: 14.9s
Set 11: 14.6s
Set 12: 14.8s
Set 13: 14.5s
Set 14: 14.6s
Set 15: 14.8s
Set 16: 14.7s
Average: 15.0s
6x60m Fly
Type Workout: Jogging & Body Conditioning (About 40 minutes)
Front/Back/Oblique Abs (6×50)
Pullup (6×5)
Pushup (6×5)
Cardio Jogging (Skipped)
Thoughts
Today starts the first day of Phase 6 of my training. I’m really quite excited as prior to this was two weeks of off-season, meaning me not doing much of workouts, but laze around. The reason behind it, I need to lower the training intensity so as I’ll go fresh into this current phase
Well if you’re clueless, I have a total of six phases in my one year training plan. So this phase marks the near end of my one year training plan and in the next two months I’ll be doing Active recovery, which is basically planning preparation for next season, starting with Phase 1, around late October 2008
Ok back to my Phase 6, today on the schedule was Tempo Endurance. First week is always an easy week so the intensity is set at 75% effort. The workout is 100m sixteen times with 1 minute rest time. So that makes out 15.1s run per set. The goal behind this is to work on my oxygen lung intake, so my recovery rate will improve
Well going down to track, it didn’t take me long to get back into the groove. I had no trouble during warmup and halfway through the stadium saw secondary students strolling in. Probably school athletics team preparing for the upcoming National Schools. Well I focused on the training at hand despite the noise
At this phase I added a few dynamic routine to the warmup, also some addition in the body conditioning and more recovery means, such as massage. I don’t really know any massage but any form of massage is good rather than not having any right. I need to loosen the tangled muscles and ‘bumps’ in the legs accumulated from running/training. It’s advised to massage all these ‘bumps’ out as it can lead to injury
The tempo run itself I thought would be a breeze, but it was really tough. I was already breathing hard on the sixth set and that set in motion a rough workout. I was tired but mostly out of breath. Well that’s the point of this training anyway, improving my breathing capacity
Also I focused on the running mechanics such as dropped shoulder, relaxed facial and stepping correctly when running. Well if I sound ‘serious’, well I’m really an amateur. I’m just doing all this for fitness sake. I love athletics training as it is a complete workout. You should try it
It was great getting back on the track. I really missed it for the past two weeks and I’m raring for my next workout
Hi there, my name is Sha. I'm a 30 year old nobody and you are reading my personal fitness blog. It is meant to be my honest struggle to pursue a healthy lifestyle. I'm also a qualified Singapore Personal Trainer, contact me if you want to hire me.
As featured in the papers Click on the thumbnails to enlarge article
Got an ad? Contact me for advertising rates »
With nearly 800 unique visitors, or 1600 hits daily, my blog is an authority figure on the topics such as supplements, gym membership, healthy lifestyle services, fitness products, spas, apparels, weight loss programs, and personal training in the Singapore, Malaysia and Southeast Asian region. Choose me if you want exposure and plenty of advertising eyeballs for your product or services.
