Today I stepped up to course four. Now I'll let you know I've been here before, and it was a setback that put me back four weeks. I couldn't do it, and I regressed quite a bit.
That's behind me though. I retrained on course three until I was confident, and today I stepped up. However, I've given myself two weeks to master this course. The course goes 3min/90sec, 5min/2.5 min; repeat.
Today I ran 3min/90sec, 2.5 min/5min, 3min/90sec, 3.5 min/ and cool down. So as you can see I was supposed to run 16 out of 30 minutes. Instead I only ran 12 out of 30. BUT last time I stepped up I did the first 5 min. run and it emptied my tank. I only ended up doing 8 out of 30. So today was really relatively better. I'm happy with it anyway.
--Ben
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