January 25th - Running update

Jan 25th Update


Skipped the climb up 208 steps (to 8th floor). Didn't feel like it in the morning since I was very tired due to tennis that I played yesterday. However, I covered it up by taking the stairs in the afternoon.

Warmup consisted of some jumping jack, rope skipping and stretches.

• Stretch exercises
• Walk for 5 min
• 1 min at 5.0
• 1 min at 5.2
• 1 min at 5.5
• 1 min at 6.2
• 1 min at 6.2
• Running for 30 min at 8.0 kmph (Incline varied from 1.0 to 1.5) [Notice the difference]
• Note that ever since I have increased my speed and incline, I am taking two breaks of 30 sec each.
• One at 15 min 
• Second at 23 min
• Cool down (automatic reduction in speed by the treadmill) for 5 min
• Exercises (60 sec exercise, 20 sec rest)
• 7.5 Kg dumbell - Hold with both hands
• Feet shoulder width apart
• Take dumb bell from right ankle to left shoulder (raise hands) and stretch
• Repeat same exercise for the other side.
• Squats with 5 Kg dumb bells
• Squats with 5 Kg dumb bells while only standing on right leg
• Squats with 5 Kg dumb bells while only standing on left leg
• Squats with 7.5 kg dumb bell held behind the back and stretching to above the head
• Push ups
• Plank
• Tabata workout (20 sec workout 10 sec rest - 8 sets)
• Jumping rope

Note: Refer couch to 5k trial post before reading this post.