Recent Training (Sept. 28~30)

 Sept. 28

2.5 K Jog：13:51.20

Rest: 2:00.60

650 M: 2:52.13

Rest 1:00.38

650 M: 2:45.25

Total 3.8 K: 26:45.31

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Sept. 29 (Hakata, Kyushu)

10 Exercises:

1) Push Ups (30 sec.) 

2) Towel Row in Squat Position (30 sec.)

3) Narrow & Wide Alternate Push Ups (30 sec.)

4) Towel Pull Up in Squat Position (30 sec.)

5) Half Burpee Push Ups (30 sec.)

6) Tower Raise in Squat Position (30 sec.)

7) Mountain Climber Push Ups (30 sec.)

8) Tower Pull Down in Squat Position (30 sec.)

9) Prayers in Squat Position (30 sec.)

10) Towel Raise While Squatting (30 sec.)

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Sept. 30

M-100s (←This video was shot 8 years ago, but I did the same exercise as what's done in the video. The video below (↓) is also similar in kind, but slightly more intensified.)

Recent Training: Park Workout, Sprints, and 10 K Build-Up

Sept. 8, 2020

3.5 K: 20:57.80
Rest:4:00.21

<High Intensity Cardio>

10 reps by [5 reps of shuffles + 1 burpee] + 10 narrow-grip push-ups: 1:35.92

Rest: 30.27

10 reps by [5 reps of shuffles + 1 burpee] + 10 narrow-grip push-ups: 1:47.18

Rest: 30.81

10 reps by [5 reps of shuffles + 1 burpee] + 10 narrow-grip push-ups: 2:00.57

Rest: 30.03

10 reps by [5 reps of shuffles + 1 burpee] + 10 narrow-grip push-ups: 2:07.34

Rest: 1:44.09

3.5 K: 25:05.92

Total 7 K: 1:00.50

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Sept. 9, 2020

3.5 K: 19:04.22
Rest:2:20.50

<180 M Sprints>

1st Run: 31.82

Rest: 1:00.06

2nd Run: 31.38

Rest: 1:00.16

3rd Run: 33.95

Rest: 1:00.39

4th Run: 36.50

Rest: 2:30.44

3.5 K: 20:56.93

Total 7.72 K: 50:06.93

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Sept. 11, 2020

<10 K Build-Up>

5.1 K: 27:44.89

Hydration Rest:1:00.33

5.1 K: 25:58.03

Hydration Rest:1:00.23

Warm Down 6.4 K: 40:47.54

Total 16.6 K: 1:36:31

Recent Training: High Intensity Cardio, Tempo Run, & Barefoot Jog

June 17, 2020

High Intensity Cardio

3.5 K jog

June 18, 2020

June 21, 2020

Warm Up 770 M: 5:08.01

<5 K tempo run>

2.5 K: 11:51.82

2.5 K: 11:57.31

Warm Down 770 M: 5:49.50

June 23, 2020

High Intensity Cardio

<10 K barefoot jog>

9.6 K: 51:57.35

1 K: 3:55.17

Total 10.6 K: 55:52.52

Recent Training

May 21, 2020

Warm Up 770 M: 5:25.18
<5 K Build Up>
2.5 K: 12:47.24
2.5 K: 11:53.95
Rest: 2:00.17
1 K Fast Run: 2:15.73 & GIVE UP!!

May 24, 2020

4 K Barefoot Jog: 20:03.10
Rest: 3:45.25
High Intensity Cardio: 5:21.77
Rest: 56.91
4 K Barefoot Jog: 22:37.25

May 25, 2020
<Midnight 1-Hour Barefoot Jog>
11.7 K: 1:06:59
1 K: 3:58.89
Total 12.7 K: 1:10:58