Good job Boa, don't get discouraged. Your figuring out what works for you. Keep in mind, your in the conditioning stage, and any gains are just a bonus. Rushing things will only lead to injury. Focus on health, and the gains will come with patience.
Listen to your body's response. If you have a gut feeling that it was too intense, that's probably your body telling you to take it easy a little bit. Don't fix it if it ain't broken. You can always step up the routine, after the conditioning phase, which will teach you about your body's response to the routine.
Don't get frustrated. Stay positive. You can do it. :clapping: