Well, first serious crack at a Tabata routine yesterday. Kind of feeling it today and it was certainly an experience.

The basics of Tabata is 8 rounds of 20 seconds flat out exercise with a 10 second rest in between per exercise. So each exercise lasts 4 minutes (20 + 10 x 8).

The key is to go flat out while exercising to get your heart rate up and you’ll improve your VO2 Max. The high heart rate is anaerobic exercise and burns the sugar component of fat in the body.*

While 20 seconds doesn’t sound much, after 3 rounds of 4 minutes I had built up a good sweat and completing the 7th and 8th round of exercise was challenging. I’m also feeling it a bit today.

I did three exercises: Deadlift (30kgs), Plank, Kettlebell Swing (12kg).

I pushed myself but needed to also focus on form. No point getting stupid injuries simply to go faster. I will build up the reps/20 seconds as I get better.

A couple of images from the Garmin:

Heart Rate Stats
Average heart rate is low (105) and considered aerobic but keep in min there was a warm up, cool down and two minute rests between exercises. That said the max of 143 could be higher but this is also due to working on form and and not speed. Overall a fair start. Next Tabata is Saturday afternoon.


GPS recording.

While I did walk around a bit between exercises this does look a little weird. Obviously the watch records everything which includes heading inside to get some iced water.

Tomorrow there is parkrun and then the next workout tomorrow afternoon.

Should be fun!

*-I’m not a doctor so just check this if you need to.

Coaching should …

This post is prompted by a tweet from Jane Bozarth that reads:

coaching should make sure the employee “wins” at the perf evaluation

To me this is the whole essence of coaching – to make sure the employee wins.

I thought at first the last four words, “at the perf evaluation”, might be superfluous but then thought, in life , we actually do want to win at what we try our hand at. Whether that be at work, a sport, a hobby, meditating or giving something up (e.g. smoking). We want to win and to win we need some form of measure that we are succeeding. Even if that measure is the nefarious “improving” or “gaining satisfaction” from participating in a task.

Therefore there is a performance review … of some kind … at various stages.

So while performance reviews in organisations are copping a bit of a battering, we do gain satisfaction from achieving, however we measure that. In the corporate world we should know without being told how we are performing.

But let’s get back to the topic: Coaching should…

This is the aim of coaching someone. To help them win at whatever they are focusing on. To achieve a prize, attain a goal, develop a new skill, get better at something they are already proficient in.

Imagine getting some coaching and going backwards, regressing! Or, perhaps worse, going nowhere!

I am coaching myself to run better, faster, longer. I read a lot, I watch videos, I head out to run a lot.

I am coaching myself to get faster and achieve more PBs (personal bests). I hope to achieve them, I may not. But the aim of coaching should be to make sure the individual wins!

A Slight Change of Focus

This used to be a blog about learning, management and leadership.

On reflection does the world need another blog about such a fluid and tenuous area? Well, maybe, but not from me.

A far more interesting and challenging topic, to me, these days is how to get and remain fit and healthy.

For example, I’m learning about the MAF (Maximum Aerobic Function) method of training developed by Dr Phil Maffetone. Very interesting and makes running longer distances more enjoyable.

More to come …