What intensity?
Oh! Ya I forgot to write about that
It was hard to know how to do it with 70%,I had to do them with 17sec,but I did the first with 14.5 and the second with 19 than 16.5 and I think the others were 17 …
I hope so
too high of an intensity, you should have been doing them around 21 sec or higher
Oh! I thought I have to do them at like 17 sec…
The next time I will do them at around 21sec.
It’s strange to run slow 100 you know…
Thank You very much for your advices.
what percentage of 100 pb are you looking for in tempo runs?
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If he is looking for 70% intensity from a 12 second pb, the time is 17-18 seconds no?
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going slower would mean endurance steady state run or jog no?
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if 70 % is the target, I’d say he did pretty good.
Krazy… did you time your recovery walkback or rest at 2-4 minutes?
I did the circuits and than walk back. 
Thanks.
Speed Endurance(split runs with walk back recoveries)
I did one lap around the soccer field for warmup and streched .
Than 2550m with walkback recovery.
I timed the first and the second one from both two sets,and was like fallow:
1-6.1
2-6.4
3-6.5
4-6.3
All of them were from a standing start and hand timed
I think I have to do my 50m in 5something if I want to go sub 11… :rolleyes:
Than ofcourse the Strength training :
Squat:
3*10 @ (60,60,60)kg (to parallel ,I think I’m ready for 65kg the next time)
Bench:
3*10 @ (40,40,40)kg(now it’s easy so I will go to 42.5 kg the next time)
Straight Legged Deadlift : (straight back too 
)
3*10 @ (65,65,65)kg
Military press:
3*10 @ (20,20,20)kg I don’t think I will improve at this at all 
Barbell reverse curl:
3*10 @ (22,24,22)kg (this hurts)
Wide grip pull down:
3*10@ (100,100,110)lbs
Back hyper extension:
3*20
I’m not going to get in the way of numba’s great schedule for you…
I’m the amateur.
Looks like you are doing well in the effort dept.
Remember you are in off season, and you are building. Dont sweat the pb times so much, just know that you will be in fantastic condition come track season if you build correctly. In time you should see strength, power, endurance, = speed.
aloha
Thanks joesdad for your help…
Aloha…Moahalo?
Extensive Tempo and GPP Circuits
I did 45100.walkback recovery for reps,30 pushups,30 situps,10 burpees for sets .
So I did:
(2000m)
120 pushups
120 situps
40 burpees.
The weather was great.
Max V and Strength
I did 2360m with recovery(5-10min)
The best was 7.4sec,I can do better but I had no energy…
Strength Work:
Squat:
3*10 @ (70,70,70)kg(Who said 60kg is for 10 years old gurls??? 
)
Bench:
3*10 @ (42.5,42.5,42.5)kg(now it’s easy so I will go to 42.5 kg the next time)
Straight Legged Deadlift : (straight back too )
3*10 @ (70,70,70)kg
Military press:
3*10 @ (17,20,17)kg
Wide grip pull down:
3*10@ (110,110,110)lbs
I was so tired I think I should change my breakfirst…
The weather was great today
aha!
very good indeed, try alternating charges and reps…
for example: instead of 3 10 (70), go for 6 5 (75kg), or 4*4 (80) etc.etc.
keep it focused and bouncing!
But i thought i should keep the reps high to gain some mucsles
incresing the reptions doesnt increse muscle size nor its explosive power ,it increse the endurance
so its better to improve muscles endurance and the maitain it ,the you work on size and explosive power for example 1/2 squad 4 set reptions at 100 kg
Today Strenth & Acc
I did two laps around the soccer field,strech…
10*30m with 3-4min recovery my best was 4.1 and some 4.2s.
Than the Strength training :
Squat:
110 @70kg
2???@70kg
Bench:
210 @42.5kg
25 @45
Straight Legged Deadlift :
3*8 @ (70,70,70)kg
Military press:
3*10 @ (20,20,22)kg
Barbell reverse curl:
3*10 @ (22,24,24)kg
Wide grip pull down:
3*10@ (110,110,110)lbs
Today was just like a rest day…
I only did 6*100 @ 17 pace with walkback recoveries… (Tempo)
I did split runs…
2550m with walkback recoveries between reps and 15min for sets
My best was 5.9 coooooooooooool i am so happy about this,the others wer like 6.1-6.2…
Than the strenth wasn’t that organized I was tired so…
Today was max-v day 2360m(4min between reps,10min between sets)
my best was 7.0 great…
Than Strenth Work:
Squat:
3*10 @ (50,50,50)kg
(this is the only way I can go parallel ,and I will replace the squat with the leg press till I really be strong on my quads ,because I dont have meet around the neck to put the bar and it hurts even with towel,Also I have a problem with balance,I am so weak and I have to be stronger to do this one,so I will stick to leg press for the coming three weeks)
Bench:
3*10 @ (42.5,42.5,42.5)kg
Straight Legged Deadlift :
I have a pain on my knee so I replaced it with leg curl and I will do this for the coming three weeks just like the squat,any ways I did:
3*10 leg curls @10kg for each leg
Military press:
3*10 @ (22,22,22)kg
Barbell reverse curl:
3*10 @ (24,24,24)kg
Wide grip pull down:
3*10@ (110,110,110)lbs
Back hyper extension:
3*20
IMO ur misplacing the weightbar
dont put in on your traps ( too high), and dont put it on ur back ( too low)
u have to put it between those two. but yeah, it will allways give an ‘achy sensation’ no matter what…
keep in mind young girls (19) can squat 120kg with no towel easely
so basics: Feet parallel to shoulders, slightly pointing outwards, keep ur head straight when going down and up, look in front of you. and most importantly, when holdong the bar, u have to make sure ur elbows point to the ground all the time, like vertical.+back straight
there, the basics.
I was wondering that is all your corework done during tempo days? Of course sprinting and squatting cause stress to the core, but I don’t see it hurting anything if you would do more corework during high intensity days. Though, you might wanna ask the smart people on this board for advice. Also you might wanna add some low volume medicineballwork, but then again I don’t know your background too well (training age etc.)
Keep on training, consistency is the key.