The C25K program consists of three workouts per week for nine weeks. This is the results of the workout for week three, day one. Program: Brisk five-minute warmup walk. Then two repeats of: 90 seconds of jog, 90 seconds walk, 3 minute jog, three minute walk. Brisk five-minute cool-down walk. Result: I completed the workout, but not exactly as planned. It lasted 31:14. My heart rate averaged 131 bpm and peaked at 153 bpm. The distance and average speed are unknown. I think the distance was about the same, though I can only guess as the route was slightly different than before. I wasn’t sure how this workout would end, whether it would be pass or a fail. After the first run segment, my iPhone shut off. The next walk segment was extended while I tried to get it working again. No dice. If I was going to finish this workout, it would be without iPhone assistance, no RunKeeper and no Ullrey podcast to help out. Thankfully, I still had my Garmin Forerunner 50 HR monitor watch. Okay. Now, where am I in the program. What was the program anyway? I wasn’t quite sure. It is easy to follow along with a podcast. You don’t really need to worry about the specifics of the program; just listen to the music and follow the verbal instructions as you go along. But, when you lose that crutch part of the way through a workout, you have to scramble and start calculating. Do math while I’m huffing and puffing? You’ve got to be kidding. For a little while, I considered just doing something, anything and considering this as W3D0 if I couldn’t get it right. Then, I started trying to remember a bit more. I knew roughly what the program was supposed to be. I had already run one 90 second segment. So, I started over, sort of. Here is approximately how things turned out:

  • warm-up
  • 90 second run
  • 120 second walk - approximate, while trying to restart iPhone
  • 90 second run - extra run segment
  • 90 second walk - extra walk segment
  • 3 minute run
  • 3 minute walk
  • 90 second run
  • 90 second walk
  • 4 minute run - extra minute in case my calculations were off
  • cool down

I think this is close enough to consider W3D1 a pass. Next time, I’ll be sure the iPhone is charged before I start the workout. It certainly makes it easier while doing the intervals.