20120914 Intu-Flow and C25K

Yesterday was a recovery day. I only did a 20+ minute Intu-Flow recovery routine from the Bodyweight Blueprint for Fat Loss. I also say way too much and didn't get up and walk around the parking lot like I try to do at least twice a day when at work. Therefore, I only got in 4033 steps.

Today was a running day. I warmed up with a brief Intu-Flow routine. I also did some running specific warm up moves from FitSugar and a few toe raises on the steps. I need to build up strength and flexibility in my lower legs, particularly my left ankle region.

Then I was off walking and running for Couch to Five K Week Two Day Two.

miles/yards km/metres

Stage Distance Time Pace WU 379 metres 5:00 13:10 1 198 metres 1:30 7:33 1R 157 metres 2:00 12:43 2 215 metres 1:30 6:57 2R 156 metres 2:00 12:48 3 206 metres 1:30 7:14 3R 150 metres 2:00 13:17 4 189 metres 1:30 7:53 4R 166 metres 2:00 11:59 5 230 metres 1:30 6:31 5R 173 metres 2:00 11:31 6 201 metres 1:30 7:26 6R 162 metres 2:00 12:19 CD 411 metres 5:00 12:09 Total 2.21 km 21:00 9:29 inc WU/CD 3.00 km 31:00 10:19

Calories burned: 193

Calories burned (including warm up): 280

My pace was very erratic in both the running and walking portions of the intervals. I guess that's to be expected after a ten or so day layoff as I talked about a couple of days ago. As usual my ankle loosened up on the second or third interval even after all the warming up I did. I felt very good when I finished. I cooled down with my normal Prasara Yoga routine. I'm slowly getting more flexible but it is a struggle!

Once I completed the yoga, I hung upside down on my inversion table for about three minutes. I really felt great head to toe once all that was done. I'm already at 7867 steps for the day, so I shouldn't have any problems getting in 10K+ steps for the day.