today's workout!

hey guys! the objective of today was to work on sprints in order to improve on the 100m dash. his cardiovascular endurance was also tested and improved as well.

today he ran his sprint ladder, consisting of this:

• 6 x 110's: he ran these with an average intensity of 18 seconds, and he had 45 seconds rest inbetween
• 2 minute break
• 6 x 80's: he ran these with an average intensity of 13 seconds, and he had 40 seconds rest inbetween
• 2 minute break
• 4 x 60's: he ran these with an average intensity of 10 seconds, and he had 35 seconds rest inbetween
• 2 minute break
• 4 x 40's: he ran these with an average intensity of 7 seconds, and he had 30 seconds rest inbetween

i broke apart each sprint, rest time, break time, and warm up in order to figure out the total time of running and resting. let me show you..

• SPRINTS: [18 seconds x 6 + 13 seconds x 6 + 10 seconds x 4 + 7 seconds x 4 = 254 seconds = 4.3 minutes of sprinting ]
• REST BETWEEN REPS: [45 second rest x 5 + 40 second rest x 5 + 35 second rest x 3 + 30 second rest x 3 = 620 seconds = 10.3 minutes of rest inbetween reps ]
• REST BETWEEN SETS: [2 minute break + 2 minute break + 2 minute break = 6 minute break]

these measurements come out to being almost 21 minutes of a workout, but dr. harshaw's watch said 30 minutes total. therefore, i assumed he warmed up for about 9 minutes.

dr. harshaw looked good out there, surprising renee and i on the times of his sprints! he had a twinge in his quadricep, but after stretching and lengthening out his strides, it felt a lot better.

i will add the amount of calories burned, heart rate, etc. later once dr. harshaw posts the information- i forgot what dr. harshaw told me earlier - im so sorry! i will go ahead and change the information on FitDay according to dr. harshaw's results.

and that's it! bye guys!