Today was what I would call a "conditioning day" or metabolic work as I didn't do any power or pure speed training. It was longer sprints with heart rate based recovery.
Warmup: Ankle mobs, forearm wall slides, scap retractions, Indian clubs, toe walks/heel walks, leg swings, march series, skip series
Workout: 5 x 176 yd. sprints with heart rate based recovery. When heart rate recovered to 110 bpm or less I did another repeat. Basically that was about a walk equal to the sprint interval.
Comments: Heart rate ranged from about 84-93+% of theoretical max. heart rate during and shortly after the sprint. It also demonstrates what anaerobic truly means as your heart rate usually peaks shortly after you finish the sprint not actually during the actual sprint. It's your body's way of trying to make up the oxygen deficit of the activity which is why you can't sprint indefinitely.
Also, interesting was the fact that even with the duration/intensity of these sprints my heart rate never approached the levels it did the day before while playing squash. An interesting side note.
Train hard and train smart!
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