Feb 5th Running update

Feb 5th Update


Climbed up 208 steps (to 8th floor) in the morning when i reached office.

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 at 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
• Tabata workout (30 sec workout 10 sec rest - 8 sets)
• Jumping rope 
• Exercises (60 sec exercise, 20 sec rest)
• Rowing with 5kg dumb bells
• Forward lunge with 7kg dumb bell (right leg)
• Forward lunge with 7kg dumb bell (left leg)
• L raises with 5 Kg dumb bells
• Side lunge with with 7kg dumb bell (right leg) 
• Side lunge with with 7kg dumb bell (left leg)
• Tricep Dip
• Planks (rotate from elbow to straight hands)
• Tabata workout (20 sec workout 10 sec rest - 8 sets)
• Jumping rope

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