Intu-Flow and Days Later C25K Week 3 Day 2

On 20120927 I did an Intu-Flow recovery routine as scheduled. It was a nice twenty-three minute joint mobility, low intensity workout. Then somehow I let myself get off track until today.

Today, 20121002, I warmed up with a combination of Intu-Flow and FitSugar's active running warm up. Total time fourteen minutes. I did a few extra leg swings and also some calf raises on the steps.

Once I was thoroughly warmed up I did Week Three Day Two of the Couch-to-5K plan. Week Three consists of what I think is a weird little workout. After the normal five minute walking warm up I ran for ninety seconds, then walked for ninety seconds. The next interval was 180 seconds running followed by 180 seconds walking. Then I repeated that 90-90-180-180 sequence and cooled down with another five minute walk. That brought me right back into the carport where I started.

miles/yards km/metres

Stage Distance Time Pace WU 334 metres 5:00 14:59 1 196 metres 1:28 7:30 1R 121 metres 1:30 12:18 2 408 metres 3:00 7:20 2R 225 metres 3:00 13:18 3 196 metres 1:30 7:36 3R 122 metres 1:30 12:16 4 385 metres 3:00 7:46 4R 228 metres 3:00 13:08 CD 355 metres 5:00 14:04 Total 1.89 km 17:58 9:31 inc WU/CD 2.58 km 27:59 10:51

Calories burned: 240

Calories burned (including warm up): 362

As you can see above I was a good bit slower this time than on my last run. I guess that's to be expected consider my mini-break from training. Once I got inside I did a Prasara Yoga cool down routine in which I held each pose for forty seconds. That was an improvement of 10 seconds per pose over the thirty seconds I had been doing. Tomorrow is Prasara Yoga recovery routine.