am a. 7k jog (43:37) pm b. Bench Press 5(215lbs) x 3sets c. every 30 x 20sets Strict Pull up 3 - 4 - 3 - 4- 3 - 4 .... d. 8k build up run(40min) * treadmill (incline 1%) 1k (9km/h , 640) 1k (10km/h, 600) 1k (11km/h, 527) 1k (12km/h, 500) 1k (13km/h, 437) 1k (14km/h, 417) 1k (15km/h, 400) 1k (16km/h, 345)