Warm-up ≈ 800m; stretch
200 m (0:38), rest (1:30)
400 m (1:21), rest (2:15)
200 m (0:39), rest (1:00)
200 m (0:41), rest (1:00)
100 m (0:19), rest (1:00)
100 m (0:19), rest (2:00)
5 rounds of 100 m sprint, 100 m jog, 100 m walk, 100 m jog.
Sprint and rest times listed.
800m jog (5:24)
Total time, from the first 200 to the end of the cool-down 800 ≈ 33 minutes.
Supine-groin: 10 minutes per side
I'm happy with (and surprised by) the fact that I maintained my speed throughout the workout. It's pretty crazy that my 100m was just under 20s, my 200m was just under 40s, and my 400m was just over 80s. It's like I only sprint at one speed.
It seems weird that I wasn't faster at the beginning, when I was fresh. Maybe it just takes me that long to get warmed up?
I was really pushing myself on the last 100s and concentrating on my form. Strong, powerful, piston-like legs. Torso leaning forward. Elbows at 90°.
I felt awful afterwards. It wasn't so much a nauseous feeling as it was a starving hungry feeling, but it wasn't exactly that either. I don't know what was wrong with me. Now that I think about it, it started around 4 or 5 pm - I just figured I was hungry. It got better long enough for me to go to a good-bye party, but by the time I got home at 9:30, it was awful again. I didn't brush my teeth because I was afraid I'd throw up. Feeling much
better this morning, thank goodness.