Weekend Cruise Ks, Lying Pull-Ups, and 100 M Sprints

The morning after I skipped my running exercise at night I felt fully recuperated,

so I went to the nearby park and did cruise Ks six reps.

Today I aimed at my full marathon pace of between 5:20~5:40/K,

but ended up running slightly faster for all the reps.

Today's result is as follows:

Warm Up: Walk for 5 minutes

1st K: 5:16

Rest: 30 seconds

2nd K: 5:04

Rest: 30 seconds

3rd K: 5:09

Rest: 30 seconds

4th K: 5:11

Rest: 30 seconds

5th K: 5:10

Rest: 30 seconds

6th K: 5:21

Cool Down: Walk to a small nearby park

After doing cruise Ks I did lying pull-ups to hit my arms and back.

I did two sets of 36 reps divived into four sub-sets of 12, 10, 8, and 6 reps

with a short 8-second rest between sub-sets like below.

1st Set

12 reps

Rest: 8 seconds

10 reps

Rest: 8 seconds

8 reps

Rest: 8 seconds

6 reps

Rest: 8 seconds

2st Set

12 reps

Rest: 8 seconds

10 reps

Rest: 8 seconds

8 reps

Rest: 8 seconds

6 reps

Rest: 8 seconds

I wrapped up the exercise this morning with 100-M sprints.

I originally aimed at 5 sets flat out, but had a headache after the 3rd,

and felt slightly pukey also, so though I did continue until the 5th,

but the last two were quite lame.

The result is shown below:

1st 100 M: 15.04

2nd 100 M: 15:11

3rd 100 M: 14:77

4th 100 M :18:71

5th 100 M: 17:31

I couldn't have felt deader right after the workout.

But after taking a shower I couldn't have felt more rejuvenated.