Guesstimate a 20 minute jog as a mile and a quarter. Jog for 10 minutes to warm up. Then jog for 50 seconds and increase speed for 10 seconds before returning to jogging pace. It was a fun run. I was on pace to get back before my 20 minutes expired so had to extend just a little bit more distance to get my full 20. It was indeed a fun run.
Prior to running:
Warm up set: 20 squats, 10 knee pushups, 5 prone rows, 5 rowers, 5 flutter kicks, 5 alternate bridge, plank for 17 sec.
3 sets: 20 squats, 20 pushups, 20 prone rows, 21 situps, 20 4 count flutter kicks, 20 alternate bridge, plank 51 sec.
The numbers don't look so hot, but I just have to keep doing the exercises to get better. The last time I had the opportunity to work out on my own, I just jogged. That wasn't good for my run time or pushups or situps. It was just good for jogging. Yup. I could jog anywhere.
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