Run, Pull, Push, Sit and Squat

I woke up bright and early to meet my brother for a 5k at 7am. Slammed a Zone Bar and got to his place right on time. We ran a course that we had run before to see if we had improved.

AM: 5k

24:43

Well, did we get a faster time? No, actually slower by 23 seconds. Did we improve? Yes, and I will tell you why. For the last 400m we damn near sprinted the whole way. After the run was over we didn't feel nearly as tired as we had from the previous attempt at this course, plus I smoked my PM WOD that I will get to in a minute. I realize that, since I am so untrained in running, I am not very good at pacing myself. I tend to run at the same pace for the whole time, every time. Now that I am in better running shape I should pick up the pace during the run. Since I was able to sprint at the end, it tells me that I could have used a little more gas to get my speed up in lets say, the first two miles. Regardless, this run is mostly uphill, especially the last mile and a half which is nearly all uphill. We were satisfied with our result.

PM: "Angie"

100 Pull ups- 4:36
100 Push ups- 5:57
100 Sit ups- 4:07
100 Squats- 2:34

Total time: 17:14 (PR)

Nothing like improvement. My push ups were the story here. I was (4) seconds faster on the pull ups, (3:43) faster on the push ups, (27) seconds slower on the sit ups and (30) seconds slower on the squats. These slower times are understandable due to my improvement on the push ups. Although, I think I could have gone faster on the squats. My pull ups were broken up 20-15-10-10-10-10-13-12, Push ups were sets of ten until the last 40, then they were more like sets of 5 and 3. The sit ups (with Ab-Mat and anchored feet) were very erratic sets. Some sets of 30 other sets 0f 10. I just tried not to rest for more then 3 seconds. The squats were 50-10-10-30. My overall improvement was (2:50).