Friday Walk

Duration = 45:01
Distance = 2.74
Calories = 227
Max HR = 118
Avg HR = 111
Max Cadence = 68
Avg Cadence = 66

Simple walk at 3.5 mph with a 3.0% grade.

Another Good Run/Walk (2:1) session

Duration = 50:01
Distance = 4.21
Calories = 478
Max HR = 188
Avg HR = 154
Running Index = 47
Max Cadence = 101
Avg Cadence = 84

Another good workout. Run was at 6.0 mph except for one interval at 8.0 mph. All walks were at 3.0 mph. Still using the run 2 minutes / walk 1 minute cycle.

It feels great to be able to complete quality training again.

Walk

Duration = 50:13
Distance = 2.97
Calories = 264
Max HR = 133
Avg HR = 113
Max Cadence = 72
Avg Cadence = 65

Light day. Grade was 3.0%. Most of the walk was at 3.5 mph. Cool-down was 3.0 mph with a 1.5% grade.

Great Progress - Run/Walk (2:1)

Duration = 45:01
Distance = 3.90
Calories = 451
Max HR = 191
Avg HR = 158
Running Index = 46
Max Cadence = 103
Avg Cadence = 85

This is my first session using the 2 minutes run/1 minute walk intervals. I did most of these at 6.o mph run and 3.0 walk. I did one pair at 8.0 for the run and 4.0 for the walk. I did get the beginning of a stitch in my left side. I was able to fend this off by playing with my breathing cycle to change the foot that I started breathing-in on.

This was the best session since my knee issues started in early January. Even with the walk intervals, I have a much better average pace for the 45 minutes than I had for the 5K on the 1st. In fact, I did 5K in about 36:25. (vs 40:41 in the race) I had no issues with the knee during this session. I think that the walk intervals helped. I'm just happy to be able to feel like I am making real progress again.

I will stay with the 2:1 cycle for the remaining two run/walk sessions left this week. Next week, I will change the shoes while keeping the intervals the same.

Monday Walk

Duration = 30:01
Distance = 1.95
Calories = 173
Max HR = 133
Avg HR = 118
Running Index = 49
Max Cadence = 76
Avg Cadence = 71

Short walking session. Grade was at 3.0% for most of the run. Starting speed was 3.5 mph. Cruised up to 3.8, and then to 4.0, before finishing at 3.5. Cool-down was at 3.0.

Long Run/Walk (1:1)

Duration = 1:15:09
Distance = 5.19
Calories = 591
Max HR = 157
Avg HR = 138
Running Index = 43
Max Cadence = 103
Avg Cadence = 80

Today's session was the long run scheduled for 5 miles. I did this session with 90 second run and 90 second walk intervals. As always, it really helps to be read to while running on the treadmill.

I had no issues with this session. The right knee felt "warm" at times and still does a bit as I write this. Also, I am having no problem descending stairs, so I am quite happy with where things are at the moment. I will try to change to 2 minutes run and 1 minute walk during the training next week.

End of Week 2 Progress Tests

I was much improved on sit-ups with 21. While just good enough to advance to Week 3, I was able to do all on them in one minute with no pauses. This improves my confidence of adequate performance on the crunches in the USAF Fitness Assessment. I will be following the low column for Weeks 3 & 4.

There was slight improvement on push-ups with 23. This is good enough to advance to Week 3. I will be following the middle column for Weeks 3 & 4.

This morning was also a milestone in my weight loss plan. At 165, I have now lost 15 pounds from my start. This is as low as I've been since May 2003.