Run/Walk (4:1)

Duration = 35:01
Distance = 3.29
Calories = 367
Max HR = 185
Avg HR = 161
Running Index = 45
Max Cadence = 112
Avg Cadence = 96

I good session. Most runs were 4 minutes at 6.0 mph and the walks were 1 minute at 3.0 mph. At 20:00, I did a quick pyramid burst: 30 sec at 6.0, 30 sec at 7.0, 30 sec at 8.0, 30 sec at 7.0, the rest of the interval at 6.0. The last run, at 30:00, was 4 minutes at 7.0. The final walk was 30 sec at 5.0 then 30 sec at 4.0. Cool-down (recording off) was 5 minutes at 3.0 followed by 4 minutes at 2.5 to allow my heart rate to recover to under 130.

I'm quite happy with this session. I did learn that I need to limit the volume of what I drink just before running. Nothing serious, but I would have been a bit more comfortable in the beginning of the run. My knee actually felt better after the run than before. The intervals are set based on what my knee will allow. Aerobically, I could easily run a constant 6.0 for the whole session. I need to focus on strengthening my core and strengthening the muscles related to the ITB.