20120918 Couch to 5K Week Two Day Three

I didn't run until after work today. I began with an Intu-Flow warm up routine from the Bodyweight Blueprint for Fat Loss along with an active warm up for running from FitSugar. I also did some toe raises on the steps and some extra leg swings to open up my hips. Total warm up time fourteen minutes. Then off for my C25K Week Two Day Three run.

Stage Distance Time Pace WU 408 metres 5:00 12:14 1 199 metres 1:30 7:31 1R 171 metres 2:00 11:38 2 218 metres 1:30 6:51 2R 151 metres 2:00 13:12 3 225 metres 1:30 6:38 3R 166 metres 2:00 12:01 4 214 metres 1:30 7:00 4R 163 metres 2:00 12:14 5 229 metres 1:30 6:31 5R 172 metres 2:00 11:35 6 216 metres 1:30 6:55 6R 162 metres 2:00 12:20 CD 363 metres 5:00 13:46 Total 2.29 km 21:00 9:09 inc WU/CD 3.06 km 31:00 10:06

Calories burned: 195

Calories burned (including warm up): 281

This was a good run. My left ankle was good to go in the very first interval. Perhaps it's better for me to run in the evening after I've been walking around all day. Every single interval was faster than last time. It's nice running in the dark and seeing the fire flies blinking in the distance but blinding bright car lights killing my night vision sucks.

I finished up with my normal Prasara Yoga cool down routine from the aforementioned BB4FL. I even had some improvement with the yoga particularly with rabbit and pigeon poses. Just got to keep working on it. Tomorrow is a Prasara recovery day.