Day 65: Tempo Endurance (4x700m)

Status

Phase: 1 of 6
Week: 16 of 16
Week Cycle: 4 of 4 (Active Recovery)

Workout

Type: 4x700m
Intensity: Capacity 65% 3:32min
Rest: [2']

Thoughts

Timings: 2:21 2:25 2:27 2:31 ~ 2:26

I had a good rest yesterday Sunday and I felt fresh today. Just a slight tiredness at the ass region as I was squeezing my ass for a short workout yesterday. A home workout kettleball session.

It was raining the whole day today, and it seems my rain dance worked once again. That means lesser people at the stadium, yes!

Well before I left for training, after work I had a short nap. Once again, with the cool fine weather and cosy bed, the short nap turned out to be three hours long.

Well I sluggishly pried myself away from bed and got ready for training. It was still drizzling as I jogged to my destination.

As I reached the stadium, there was nobody on the track. Perfect!

I did my usual dynamic warmup, this time indoors again at the grandstand seats area, not wanting to get wet.

But it was inevitable to get wet as I’ll be running my sets later on, with me sweating and plus the rain, I was totally drenched after my workout. Anyway it was a fast workout today.

It was supposed to be an easy week, being ‘active recovery week’ but my timing was way below the targeted time, I pushed hard when I shouldn’t.

I based it on a 9 minute 2.4km pace for my target time today, but I ran today’s lap based on 8 minute 2.4km pace. Hmmm well at least I got a good workout, but still I shouldn’t push it too hard this week.

I must bring the intensity level down. So with that I did only half of my body conditioning. I skipped the pullups and just did the abs.

You know you’re working on your abs as you’re flinching in pain at the end of 50 reps of each sets. That’s my normal abs number. I started with 20, 30, 40 and now my level is 50. I stopped here as anything more, I think it defeats the purpose, you tend to strain your back more as the reps increases.

To increase abs toughness and intensity, just increase the sets or do the routine slower and in controlled motion.

Well tomorrow is speed endurance … I don’t know what is in store. I’m gonna surprise myself.