Thank God !
My strategy was as follows in April 15:
25 push-up/minute – 13pts,
44 Sit-up/minute – 22pts,
2.4km in 9.10 minutes – 50pts.
Sum: 85 pts
I achieve the following In June 15:
28 push-up/minute - 17pts
41 Sit-up/minute - 21 pts
2.4km in 9.32 minutes -48 pts
Sum 86pts.
Here are some tips:
Push-up
Push-up do not rush. Be familiar with the no count position.
1) Over arch back
2) Under arch back.
Rest a few seconds if you need to and resume. Don't make an attempt and waste the count.
Sit-up
To improve I did the following training, you can apply the same strategy for push-up too.
Do as many situps as you can in sets of 2:00 minutes, 1:30, 1:00, and :30 seconds, with 30 seconds interval.
I only work on sit-up and push-up on one day and do my runs on alternate days.
You will improvement progressively.
The total sit-up I did per session amount to about 200.
My skin around the tailbone region start to tear as result. Ensure you do your sit-up on yoga-mat etc.
During the healing process of the skin I switch to crunches to keep the training going.
2.4km
My aim is to hit 1:30 minute per 400m. 6 rounds will sum to 9minutes.You can do interval training progressively to meet this timing.
Start off with about 2min per 400m and slowly cut down the timing as you improve.
I have been training for a 10km race and this probably has complemented my 2.4 run giving a good base.
Review:
- Improve my running pace, felt that i went slow on the 3rd round, and it was hard to catch up after that.
- Push-up has more room for improvement
- Sit-up got to maintain.
- To stay motivated to maintain my fitness I need to set new goals !
- Plan to focus on improving my core muscles and complete my 10km race in Aug within 45 minutes.
