Today is my day off. It's one of the few opportunities for me to do substantial workout other than weekends. I hit the nearby park in bare feet to warm up by jogging 4 kilometers.
Warm Up 4 K: 21:36.98
Rest: 1:00.06
Once I reasonably got warmed up, I threw tires, something that I hadn't done since summer. I felt awesome. You can hit your back big time, but it's a total body workout that engages pretty much all major muscle groups. It's highly recommended if you have an open space like the one in the picture above, and an old tire that you don't give a damn about throwing.
70 Tire Throws: 10:25.83
Rest: 30.26
After 70 tire throws, I felt I'd done enough. But my legs were still kicking and alive, so I wanted to train them real hard. I chose to do 100-m sprint. I did it 5 sets. I timed each lap. When I saw my first time, which was 16.44, I wanted to run under 16.00, so I tried. I didn't run fast enough in the following lap, but successfully ran under the target in the following two runs. I was satisfied.
<100-M Sprint>
1st: 16.44
Rest: 1:00.13
2nd: 16.16
Rest: 1:00.31
3rd: 15.81
Rest: 1:00.38
4th: 15.87
Rest: 1:00.16
5th: 16.24
Rest: 3:03.27
Warm Down 4 K: 24:12.34
I could have finished for the day after the sprints, but I didn't, because some fitness trainer said that you can increase the benefit of speed training if you jog after that. So I jogged 4 K before calling it a day.
I ran a total of 8.5 K in a little over one hour. The exercise included both fast runs and slow runs, as well as something that's of high intensity and explosive. I think it's a good mix, which usually helps me stay motivated while training.
Total: 1:06:10
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