4:30/30

 Haven't been getting as many runs in as I'd like- swamped with school. Latest rundown:

Week 8 - Day 3

4 min run / 1 min walk

Time: 52:26 min

Distance: 6.4 km

Calories: 400.7

Avg. Speed: 7.4 kph

Avg. Pace: 8.2 min / km

Week 8 - Day 1

4:30 min run / 30 sec walk

Time: 26:26 min

Distance: 3.4 km

Calories: 217.4

Avg. Speed: 7.7 kph

Avg. Pace: 7.8 min / km

Week 8 - Day 2

4:30 min run / 30 sec walk

Time: 26:30 min

Distance: 3.4 km

Calories: 217.3

Avg. Speed: 7.7 kph

Avg. Pace: 7.8 min / km

On the positive side, though, it is getting cool enough outside that it's comfortable to run in a tank and shorts again. Crazy hot summer. Love fall. :)
The 4:30/30 ratio jump has been going a lot better than I thought it would, too. :)

W8D2 Again

Doubled today- it should have been a third day (long) run but last second day (first and second are the same) didn't feel that good, so I wanted to repeat before going to the long run. Hopefully next time will be the last long run at 4:1 and then we'll go to 4.30:1. Rundown:

Week 8 - Day 2

4 min run / 1 min walk

Time: 26:27 min

Distance: 3.3 km

Calories: 204.3

Avg. Speed: 7.4 kph

Avg. Pace: 8.1 min / km

Weather today: hot. Laying on the floor now to cool off while writing this. I feel bad wishing for cooler weather, b/c I know when winter hits I'll be wishing for summer... but it has been such a hot summer! :P