Day 34: Tempo Endurance (16×100m)

Training Log

Warming Up: Dynamic & Drills (About 1 hour)

• Dynamic Warmup: Overall top to body
• Drills: 1×12 types

Type Workout: Tempo endurance (About 1 hour plus)

• Tempo: 16×100m
• Intensity: 80%
• Target Time: 14.5s
• Rest time: 1 minute
• Final Timing
  • Set 1: 13.9s
  • Set 2: 14.3s
  • Set 3: 14.0s
  • Set 4: 14.2s
  • Set 5: 14.3s
  • Set 6: 14.4s
  • Set 7: 14.1s
  • Set 8: 14.4s
  • Set 9: 14.2s
  • Set 10: 14.8s
  • Set 11: 14.4s
  • Set 12: 15.3s
  • Set 13: 14.6s
  • Set 14: 15.2s
  • Set 15: 14.7s
  • Set 16: 15.1s
  • Average: 14.4s
• 6×60m Fly

Type Workout: Jogging & Body Conditioning (About 40 minutes)

• Front/Back/Oblique Abs (6×50)
• Pullup (6×5)
• Pushup (6×5)
• Cardio Jogging (15 minutes)

Thoughts

I take back what I said yesterday about Monday’s training to be easy peasy. It might seem easy during the workout but the next day when I woke up, I had ache all over my lower body especially in my abductors and hamstring area. The quads was fine

Looks like plyometrics did it trick in triggering my muscle, yipeeeeeee. Well back to today’s training, well its my second round of doing the 16×100m workout. My average for the last one was 15.0s and for today was 14.4s, just 0.1s faster than the intended target time of 14.5s. So today’s training went to plan

I think what I learned over the years that executing the plan during training and race is important. You can’t teach these values but learn it the hard way through the years of doing workouts and competitions

Also I’ve to really sharpen my mental mindset. Three quarter during the workout, it was so taxing, I had every chance to quit but I preservere. The mind is a strong tool that I believe can help me reach the next level. I’ve always been too easy to quit on many training days. No more