The C25K program consists of three workouts per week for nine weeks. This is the results of the workout for week four, day three.

Program: Brisk five-minute warmup walk. Then two repeats of: three minute run, 90 seconds walk, 5 minute run, two and a half minute walk. Brisk five-minute cool-down walk.

Result: I completed the workout as planned. My heart rate averaged 117 bpm and peaked at 144 bpm. Including the warm-up and cool-down, I did 1.79 miles in 32:06 for an average speed of 3.35 mph.

This was a difficult workout, though the difficulty was more from my situation than from the workout itself.  I was away visiting relatives for a long weekend and staying in a hotel.  I was tired from a long drive and had not rested sufficiently to do the workout as usual on Friday morning.  Not wanting to delay it too much and throw off my schedule, I did my workout Saturday morning.  This would still give me a rest day before Monday.  It would have been easier if it had not been raining.  Instead, it was raining hard.  Where I had thought of doing my workout was along the paved side of the highway near the hotel.  But, I did not want to get sprayed by the passing cars.  So, I wimped out and used the treadmill in the hotel.  While using a treadmill is supposed to make the workout easier, this didn’t.  The room had not been used for a while and the air was stale.  There was no fan and just a little ventilation, which I did not remember to turn on until half way through the workout.  I hopped off the treadmill and flipped the switch during the walk after the second run.  It didn’t help much.  It was still muggy and I missed the passing breeze you get from moving air, either from a fan or from moving outside.  My energy was down also.  I got up late and only had a single piece of candy before rushing to the fitness room to workout.  I kept my speed down, only hitting 4.5 mph on the run and later slowing to 4.0 mph.  But, I made it through week four.  I look forward to resuming a regular workout in week five.