I came home from my solo motorcycle trip in northeastern Japan early Friday morning. I took a nap right away because I only slept for a few hours in the parking lot of a rest area on the Joban Highway, and I slept first on concrete, and later on the lawn with my protecting gear on because I was too exhausted to take it off when I got too sleepy to carry on with my ride. But a few hours of rest made me feel like a new man. After having a light breakfast of fruits and veggies, I changed into my athletic gear and hit the nearby park to do some exercise. I hadn't run for such a long time, and I just couldn't do without something to get my heart pumping. The following is my answer.
Warm up: 42.06
①
500 M jog: 2:50.04
180 M sprint: 33.09
②
500 M jog: 3:01.50
180 M sprint: 33.25
③
500 M jog: 3:16.36
190 M sprint: 36.98
④
500 M jog: 3:08.55
190 M sprint: 36.25
⑤
500 M jog: 3:33.20
180 M sprint: 38.02
⑥
500 M jog: 3:18.72
180 M sprint: 35.37
⑦
500 M jog: 3:55.33
180 M: 47.31
Rest in a shade: 5:05.81
<High Intensity Cardio: 4:28.37>
①Jumping Jack: 30 sec + 15 sec rest
②High Knees: 30 sec + 15 sec rest
③Jumping Leg Lunges: 30 sec + 15 sec rest
④Knee to Elbow Push Ups: 30 sec + 15 sec rest
⑤Jumping Knee Tucks: 30 sec + 15 sec rest
⑥Burpees: 30 sec + 15 sec rest
Rest in a shade: 5:00.21
<Body Weight Back & Core Workout: 10:40.37>
①Towel Row: 30 sec + 15 sec rest
②Crossover Knee to Elbow Plank: 30 sec + 15 sec rest
③Swimmers 1: 30 sec + 15 sec rest
④Knee to Elbow Plank: 30 sec + 15 sec rest
⑤Swimmers 2: 30 sec + 15 sec rest
⑥Marching Plank: 30 sec + 15 sec rest
⑦Prone Cobra: 30 sec + 15 sec rest
⑧Mountain Climbers with Bent Elbows: 30 sec + 15 sec rest
⑨Alternate Single Hand Plank: 30 sec + 15 sec rest
⑩Reverse Jack Knife: 30 sec + 15 sec rest
⑪Alternate Single Elbow Plank: 30 sec + 15 sec rest
⑫Swimmers 3: 30 sec + 15 sec rest
Total 53:20.79
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