June 8 Wednesday Morning 2.5 K Run & Park Muscle/Cardio Workout

This morning as soon as I woke up,
I did English training in bed.
I listened to a track from English Trainer Volume 48,
and did listening, Japanese-English quick translation,
repeating, shadowing, and dictation.
It took me 30 minutes.

Once done with it,
I changed into my athletic outfit,
and hit the road.
My legs were heavy from jumping squats two days before,
so I started off slowly.

Halfway through, I dropped by a park
to do dips, jumping knee tucks, and pull-ups.
Just like on the previous night,
I extended both the concentric and eccentric phase by hour seconds
when I did dips and pull-ups
in order to maximize muscle gain.
Also, I held for four seconds at peak contraction as well as
at the least contracted position to improve my static strength.
Jumping knee-tucks were especially tough.
They elevate your heart rates like crazy,
and make the other adjacent exercises tougher,
because you had to do them in a state of being tremendously out of breath.

I did each exercise for 30 seconds with a minimum rest between exercises
as well as between sets.
Today I did them three sets.

By the time the park muscle/cardio workout was over,
I was drenched,
and I could feel that much of the glycogen in my leg muscles was gone.

So I ran the rest of the way very slowly like a man who hadn't had any meal
for days.

Once I got home, I quickly hit a shower,
and had breakfast.
Today's breakfast consisted of half an avocado with 'nori' seaweed, a whole orange, a piece of apple, a cup of soy milk.

I ran 2.5 K in 12:44 today,
which is equivalent to a 5:05/K pace.