Short and Sweet

After taking the past 2 days off, I decided to turn today's rest day into an easy day with some speed thrown in. The effort level wasn't supposed to be too hard and it's supposed to be a prep for tomorrow's harder workout.

Fartlek+Hill strides - Botanical Gardens

Jog to the gardens

Light drills

3 small loops - easy-fast-easy

5 small loops+lilly pond - fartlek

8 short hill strides/sprints

Light exercises

Shoes: Nike Zoom Speed Lite ST+

While the workout got broken up into a few parts, I actually wanted to follow up the 3 small loops with a fartlek. The plan was to do the first lap easy, something like a warmup, then run the second fast with the third lap a bit slower but still fast. In other words, laps 2 and 3 were meant to simulate a race, partly done because there will be a race this Sunday. For this part of the workout, I have my usual pacer Ah Yeoh for company. Things didn't exactly go to plan. I ran the fast lap too fast, or rather my engine hasn't fully started up, and then tanked the third lap. I had to pause after those 3 laps before continuing the fartlek.

Siao Tieh joined us for this portion. Since I didn't wanna do anything too killer, I kept the fast parts short with each lap having only 2 or 3 of them. Recovery between those fast stretches was an easy jog. There were a few instances where I was tempted to blast the fast stretches, especially when Siao Tieh ramped up the pace, but I was able to rein myself in.

The final part of the workout were the hill sprints. Again, nothing too hard. The length of each rep was probably about 50 metres with generous recovery in between. The idea is to be able to run fast but relaxed. I gradually increased the speed of each rep, beginning with something like a stride to near all out sprints for the last few.

Overall, I was quite satisfied with the day's training. Hopefully this is the sign of things to come for this week's training.