My previously
posted routine is already off by a day. On Thursday 20120823 I did a twenty-one minute
Intu-Flow recovery routine. It felt great and even though I pushed hard ( for my current level of fitness ) I was barely sore on Thursday or Friday. I think using Intu-Flow as a warm up and
Prasara Yoga as a cool down before and after both running and my strength work really helps, too.
On Friday 20120824 I got up early and ran before work! I started the workout with a short Intu-Flow warm-up routine. I also did some additional
warm up movements. I really have to be careful to warm up well as many of my joints are not in the best of shape. I then proceeded with
Week One Day Two of the
Couch to 5K plan since I've started over for what seems like, but I know really is not, the umpteenth time.
| WU | 371 metres |
5:00
|
13:28
|
| 1 | 134 metres |
1:00
|
7:26
|
| 1R | 128 metres |
1:30
|
11:41
|
| 2 | 128 metres |
1:00
|
7:45
|
| 2R | 131 metres |
1:30
|
11:24
|
| 3 | 139 metres |
1:00
|
7:10
|
| 3R | 122 metres |
1:30
|
12:12
|
| 4 | 153 metres |
1:00
|
6:31
|
| 4R | 115 metres |
1:30
|
13:01
|
| 5 | 147 metres |
1:00
|
6:45
|
| 5R | 128 metres |
1:30
|
11:37
|
| 6 | 161 metres |
1:00
|
6:10
|
| 6R | 109 metres |
1:30
|
13:44
|
| 7 | 173 metres |
1:00
|
5:45
|
| 7R | 125 metres |
1:30
|
11:59
|
| 8 | 172 metres |
1:00
|
5:48
|
| CD | 332 metres |
5:00
|
15:01
|
|
Calories burned: 173
|
Calories burned (including warm up): 258
|
This was a better run than last time by 0.13 km and my pace was faster by 35 seconds per km. I intended to do a Prasara Yoga cool down routine afterwards but I got distracted and I was running low on time before work. Got to get up a little bit earlier!
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