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Confessions of a couch potato - Part 4

Updated: Jun 9, 2020

Wednesday 18th March Couch to 5k Week 3-1

Week 3 begins with a brisk 5-minute walk, then 2 repetitions of 1-and-a-half minutes of running, 1-and-a-half minutes of walking, 3 minutes of running and 3 minutes of walking. Total time 25 minutes. I continue running laps through the woods on relatively level ground.

Thursday 19th March Strength and Flex Week 3-1

Week 3 - some new moves and increased difficulty level of some of the Week 2 exercises.

Total time 35:32

Warm up

Check your posture

5 shoulder rolls as you walk

10 chest presses as you walk

10 arm rows as you walk

10 knee bends as you walk

I still get funny looks in the park when I do the warm up lol

Strength workout

10 sit-to-stands – can comfortably perform these now.

10 press-ups – I can now perform 10 horizontal reps, I’m still not getting the full range of movement in though.

10 pull-ups – option to increase difficulty. I’m finding these exercises too easy. Still searching for suitable shoulder height railings.

10 wide squats (new addition) can comfortably perform these

Flexibility workout

Thigh stretches

Calf stretches

Seated hamstring stretches

Chest stretches

Upper back stretches

Triceps stretches

Cool down

Friday 20th March Couch to 5k Week 3-2

I’m still running level laps around the woods, but bloody hell is it boring. I ran a couple of laps then headed off in a different direction. It was a bit hillier but a refreshing change of scenery.

Total rise according to the Couch to 5k app 77 metres

Monday 23rd March Strength and Flex Week 3-2

A good workout today. Completed full reps for all exercises

Still working on good/correct form for the push ups

Tuesday 24th March Couch to 5k Week 3-3

Time for a different running route. I decided to run up the main hill through the woods.

I had to really shorten my stride and slow my pace to get up the hill. Total rise 82.3 metres. I was bloody knackered by the time I finished, but very pleased. I was glad to get to the cool down walk.

The lockdown started yesterday. You can tell people are scared about coronavirus. They’re jumping back into the bushes as I approach them. I hope it’s not me!

Wednesday 25th March Strength and Flex Week 3-3

Another good workout today. Completed full reps for all exercises

Every day and in every way I’m getting better and better.

My cold has gone completely. The hat and neck tube are staying!

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