Day 58: Tempo Endurance (4×300m)

Status

Phase: 1 of 6
Week: 14 of 16
Week Cycle: 2 of 4 (Medium Intensity)

Workout

Type: 4×300m
Intensity: Power 75% 50.97
Rest: [4']

Thoughts

Timings: 47 46.9 48.2 48.2 ~ 47.5

It seems that after trying out the route distance from my new place to the stadium, it will take me around 15 minutes of easy jog time to reach there.

Wow that’s a whole lot of warmup. If so then I’ll have to cut down the warmup time in the stadium and do dynamic warmup immediately upon arrival. No more jogging around the track to sweat.

I went for today’s session bright and early. Oh boy it sure was bright, it was freaking hot. I’m already dark skinned, with the hot weather this morning, I came home earlier showering and noticed two toned color.

I’m totally tanned now and looked like a zebra.

The workout was kinda short with four sets, and I was hoping to reach the target time of 50.47 seconds for the 300m at 75% effort.

You know what … I went under the clock, running at around 80-85% intensity instead on average or 47.5 seconds.

And it was quite an ‘easy’ run too. Meaning I didn’t push it too hard, I just maintain my form, leg cadence and relaxation.

Maybe it was the new stopwatch I’m using. I kinda switch to my handphone stopwatch after my old watch was giving me wonky timings.

I achieve today’s goal objective, which is to train my VO2max intake. I was panting like hell after each run, but not to a point of feeling lactic acid.

You must know the difference for each training. Even though I could go faster, I would go into speed endurance training instead, and I don’t want that. Tempo is very different from speed endurance.

The four minute rest time was enough. In fact I recovered around the 3 minute marker, so that was good. I ran like as if I’m running the 400m.

Blast first 50, float next 100m, maintain form for the bend and pump it up the last stretch of the distance.

It felt good running today and the fine weather helped that.