Mobility, Walking, C25K

I never did get around to doing the Prasara Yoga cool down routine I should have done after my last Lift Heavy Things workout. Yesterday I did my scheduled IntuFlow joint mobility workout. That twenty-three minute routine based on making circles with body parts from your head down to your feet is quite invigorating. I also went for a thirty-four minute, two and a half kilometer walk. For the day I walked in excess of 9K steps. I misplaced my pedometer later in the evening so I'm not sure of the exact total.

Today is a running day. I started with normal combination of an IntuFlow warm up routine and FitSugar's active running warm up routine. Also as usual I added some extra leg swings and toe raises. With my body completely warm I started Couch to Five K Week Four Day Two.

miles/yards km/metres

Stage Distance Time Pace WU 381 metres 5:00 13:05 1 413 metres 3:00 7:15 1R 137 metres 1:30 10:54 2 701 metres 5:00 7:07 2R 182 metres 2:30 13:41 3 394 metres 3:00 7:36 3R 113 metres 1:30 13:15 4 679 metres 5:00 7:21 4R 205 metres 2:30 12:08 CD 355 metres 5:00 14:03 Total 2.83 km 24:00 8:28 inc WU/CD 3.57 km 34:00 9:31

Calories burned: 329

Calories burned (including warm up): 453

This was just a small improvement over my last run, eight seconds per kilometer faster. Including the warm and cool down walking my pace was actually one second per kilometer slower. I should try and keep my walking pace up around 5km/hr for all the warm up, recovery and cool down walking. I finished with twenty minutes of Prasara Yoga. I held each posture of the cool down routine for forty-five seconds. I'm slowly, slowly getting better with the rabbit, kneeling arm thread, and pigeon poses which are the most challenging for me. Tomorrow is another recovery day. I'll do more yoga and walk.