Rest Kayak Hike Run Yoga Walk

On Saturday 20120922 I was scheduled to run. I decided to make it a rest day instead. I hadn't slept well the previous two nights and really didn't feel up to a work out. I have to listen to my body. Then on Sunday 20130923 I had planned to run but the family decided on a day trip to Table Rock State Park for fishing, kayaking and hiking. I kayaked in a two seated kayak with Miles for about thirty minutes and two kilometers around Pinnacle Lake. Gabby and Isaiah also paddled along in a two seated kayak. Laura decided to sit out the kayaking.

After the kayaking we went on a two mile "easy" hike on the Carrick Creek nature trail. Only a total of 460 feet of elevation to climb but lots of up and down, up and down rather than a continuous ascent or descent. The hike took us about an hour and twenty minutes. Beautiful scenery along the creek with some pretty waterfalls and rapids.

Monday 20120924 I finally got my run in but not until after work. Actually I didn't run until I had picked up Isaiah from lacrosse condition and then took him to his class at Master Kim's World Class Tae Kwon Do. I did an IntuFlow warm up routine before we left the house. I did the FitSugar active running warm up in the parking lot at Master Kim's plus some extra leg swings and toe raises on the curb. Then off for C25K Week Three Day One.

miles/yards km/metres

Stage Distance Time Pace WU 384 metres 5:00 13:00 1 196 metres 1:30 7:38 1R 117 metres 1:30 12:44 2 401 metres 3:00 7:28 2R 247 metres 3:00 12:06 3 212 metres 1:30 7:03 3R 126 metres 1:30 11:50 4 397 metres 3:00 7:32 4R 245 metres 3:00 12:14 CD 365 metres 5:00 13:41 Total 1.95 km 18:00 9:14 inc WU/CD 2.70 km 28:00 10:22

Calories burned: 167

Calories burned (including warm up): 253

This was a shorter workout than Week Two Day Three by three minutes.The main difference was longer intervals which you can see above. I thought I was going much slower than the previous workout but looking back now I can see that I was only 5 seconds off my previous pace for the intervals, and adding in the WC/CD only 16 seconds off the prior pace. I finished up with a Prasara Yoga cool down routine.

Tuesday 20120925 was a recovery day. I did my normal Prasara Yoga recovery routine. I also went for a late evening eighteen minute 1.36KM walk. I'm trying to get my daily step count up to 10,000 but I'm struggling to do that on days when I'm not running or doing some activity like yard work or hiking. I spend too much time working at my computer.