My usual Tues workout, and one upped myself to 9x. Incredible weather, crystal clear, 70º, light N wind.
Stretches, drills, bands, 50m stride
Hoka Rocket X2 trainers on
9 x 100m on turf w/ 30 sec rest - avg ~18 sec
100m on track - 13.56
Went OK. I got the first 5 in about mid 17s, then HR hit 180. I took it easy on #7 and 8, about 19-20 sec, then finished with an 18.5
Beginning with rep 5, HR hit 180 every rep and recovery was minimal, less with each successive rep. Only recovering to mid 170's.
Lighter now, 140.7 lbs after workout.
Next 2 Fridays, I have to be in Murfreesboro, so I will be doing stadium stairs for my Friday workouts most likely. I may try my first 300m on last Friday this month to see where I am. I did over stress a bit by hiking on Sat after my first speed workout on the track last Friday.
Probably won't be until Nov til I try a 300m tempo set.
Excellent work. Dropping a bit of weight is a bonus!
ReplyDeleteIf you were doing that type of workout on the bike (20 second seated acceleration using gears to maintain about 90 rpm, 40s deceleration, again using gears to maintain 90 rpm, active recovery, maybe slow to 13 to 15 mph) it would have prepared you much better for your sprint training than all out out of saddle sprints with long rest. Try it next year. Or if you have a extra day to train and you want to save your knees.
ReplyDeleteThrottle the effort during the acceleration and deceleration to match the accumulated fatigue so it mirrors a 10 100 tempo for 10 accelerations on the bike. Again the goal would be to develop tolerance to acidosis (buffering of accumulated hydrogen ions from anaerobic metabolic processes). So top speed has no meaning in this context.
ReplyDeleteI personally really like the training effect from this type of workout. If I could do it running I would, but as a wise man once said (your dad) that ship has sailed.
ReplyDeleteI do it for 20 minutes on a bike from time to time as a subset of a 1 hour to 2 hour ride. (Remainder of the ride not especially hard so as not it interfere with the training effect)
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