02/05 - Good work out. Ran and walked 4.2km - 8:00AM
100 m walk and 100m run for the first 10 min. ( X5)
1 minute run and 2 minute walk with a 3minute break twice (x7)
in other words 1 run - 2W R - 1 run - 2 W R - 1R - 3 W R and repeat with 1 extra 1 m Run
at the end followed by a 5 minute cool down.
No trg partner, left the four legged friend at home.
02/13 - Good work out. Ran and walked 4.2km - 5:30AM
600 m walk first 7 1/2min.
1 minute run 2 minute walk ( X 9)
1 run - 2WR - 1 run - 2WR - 1run -2WR -1 run - 2WR then to
continue 1 run- 2WR - 1 run- 2WR-1 run- 2WR- 1run-2WR-1run
then a cool down walk.
With the beast!
I compared the two graphs and the work outs were different for 1 reason - the
dog. Without the dog I was able to push harder and therefore had to throw in a 3min WR
and the actual patterns were almost equal, I am unable to copy them into my blog, I am trying to do
that too!
Pace in the on with out the dog was 8:52km - not exactly world-breaking but with the dog took
me down to a 10:00km but remember the ratio is 1 min run to two minutes walk rest.
Did bouncing this morning on the rebounder and have taken the dog for a few longer walks.
My knees took a pounding after the above runs, recovery took a full 72 hours.
So my plan is run - (run walk 3X per week) do a mix of walking, Wii, rebounding, pilates
machine and body weight exercise.
Now I must still try to locate a bike and a kayak, that I can afford. But I will
keep running and training on faith that they will be there when I am ready to use them and
I have saved some funds for them................when I need them.
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