Weird schedule this week and missed a day last week, so I'm doing week three yet again. I think I'll stick with it all week, if I am able to get both the other workouts in.
Today went very well, though. I was a bit sluggish starting out, so I turned down my speed a bit and waited for that "kick" to kick in. By the time the first 3 minutes jog came around I was in my zone. I like when it's going well enough that I don't keep checking the little clock on the tread mill wondering why it's not moving faster.
5 minutes warm up 2.7 mph
90 seconds jog 3.5 mph
90 seconds walk 2.7 mph
3 minutes jog 4 mph
3 minutes walk 3 mph
90 seconds jog 4 mph
90 seconds walk 3 mph
3 minutes jog 4.1 mph
5 minutes cool down 3 mph, then slowing a bit throughout
The computer told me I burned 178 calories with 55 of the fat calories. I covered 1.38 miles and it took 25 minutes.
I also did 10 minutes on the Gazelle and did my full Nordic Rider sets.
A good workout today.