Day 66: Speed Endurance (3x350m)

Status

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

Workout

Type: 3x350m
Intensity: Capacity 85% 57.72
Rest: [10']

Thoughts

Timings: 52.6 53 53.6 ~ 53

Today before the workout I felt fine and dandy. Hmm my body is adapting well I reckon. It used to be I’ll be aching all over, but these days I feel fine.

So enough sleep, proper diet and doing your training ‘right’ is all you need to stay fit and injury free.

I arrived at the stadium earlier than usual days and to my excitement, I was happy it was vacant. But then again coming too early means the sun will be blazing hot.

Well I’ve put my sunblock, that’s all that matter. I can take the heat. I’m already tanned, what other color can I become eh. So be it I’m dark.

The dynamic warmup, well this week I tried a bit different. I shorten it by combining certain routines together. I think its a wise decision as it lessen the warmup time and makes me less ‘tired’ by the time I finished sweating.

Before speed endurance started, I measured the distance for me to end the run. I started from the usual starting point and ends 50 meters from the finish line. I used my water-tub as the marker.

Before the run, I visualized myself running fast but yet not getting stiff. Don’t stiffen up Sha, that’s what I said to myself during the run.

Keep the legs moving and execute the plan. 50m fast, float 100m, maintain at the bend and pump hard for the last 50 meters.

First set I did kinda ok. I was timed way below my target time. Hmm I decided to stay at this pace, since I’m already running comfortable at this pace anyway.

The difference between the whole 3 sets differs by 0.5 each. That’s good. It means my pacing is sustainable and I could go faster than this timing. My fastest 350m timing on trainers is 50.19 seconds so far by the way.

After the workout, I finished off my doing body conditioning. I just did the pullup and skipped the abs as I’m on active recovery week.