#GettingInShape weekly log — JAN. 18–24

2016, I will get back in shape! Wait! I cannot say “back in shape”… I’ve never been in shape (as far as I remember…) *sigh* Well OK then, 2016, I WILL GET IN SHAPE! (Starting NOW!)

Goal: Starting with low intensity interval cardio first

1/ Treadmill: 35 min.
 — 05 minutes walk at 5/6 km/h
 — 05 minutes light jogging at 10 km/h
 — 10 minutes run at 12 km/h
 — 05 minutes light jogging at 10 km/h
 — 10 minutes run at 12 km/h
2/ Rest 3–5 minutes
3/ Rower:
 — 15 minute row at a convenient tempo (watch lower back to have a good posture)
Comments from my friend coaching me: 
First, you might feel weak because of the fasting, but the only thing you’ll need to know is that you have to drink as many water as possible, and if you only simply getting back to your normal diet (what you described me when we met) shall do it. There’s no need to take extra amount of carbs — actually it would be even counterproductive. I suggest to start with low intensity interval cardio first!

24 JAN. 2016, Sunday

Rest day. “Holy” day. #irony

23 JAN. 2016, Saturday

1/ Treadmill: 21 min. / 35 min.
 — 05 / 05 minutes walk at 5/6 km/h
 — 10 / 05 minutes light jogging at 10 km/h
 — 03 / 10 minutes run at 12 km/h
 — 03 / 05 minutes light jogging at 10 km/h
 — 00 / 10 minutes run at 12 km/h
(— 05 / 00 minutes walk at 5/6 km/h)

I tried to pay attention to my throat and to figure out how to breath: mouth? nose? Still need to figure out though. // A few hours after the workout, I can feel my knees a bit fragile.

2/ Rest 3–5 minutes

3/ Rower:
 — 15 minute row at a convenient tempo

It was OK. I took it easy and regulated better my pace. I took 3–5 min. to rest after the workout and did not try to stand up immediately like last time! No superhero behavior needed!

22 JAN. 2016, Friday

1/ Treadmill: 16 min. / 35 min.
 — 05 / 05 minutes walk at 5/6 km/h
 — 05 /05 minutes light jogging at 10 km/h
 — 03 / 10 minutes run at 12 km/h 
 — 03 / 05 minutes light jogging at 10 km/h
 — 00 / 10 minutes run at 12 km/h
( — 05 / 00 minutes walk at 5/6 km/h)

I had pain in the upper chest and really dry & sore throat when I hit 12 km/h.

2/ Rest 3–5 minutes

3/ Rower:
 — 15 minute row at a convenient tempo

I need to check if I really execute the rowing efficiently. // Immediately after the workout, I felt so dizzy & weak. I lost a bit my balance for a few seconds and had to sit down and wait. Maybe that was because of the intermittent fasting I started 2 weeks ago.

21 JAN. 2016, Thursday

Nothin’

20 JAN. 2016, Wednesday

Ping pong fun! 2 intense hours.

19 JAN. 2016, Tuesday

Nothin’

18 JAN. 2016, Monday

Nothin’