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09-05-2008, 6:32 AM epicureaneve Joined on 08-22-2008 Yorkshire/London Posts 8 Week 3 Podrunner Intervals podcast: Confused! I was out running in the rain with my clingfilmed mp3 player half an hour ago, plodding through Week 3 Day 1. I've been using the podrunner intervals podcast. I got to the part where you're meant to warm down, walked through that and then heard a 'chime down' noise and panicked. Was I meant to be running? Did I do it wrong? I know I was meant to run 4 times and I counted correctly: 5 min warm up 90 run 90 walk 3 min run 3 min walk 90 run 90 walk 3 min run warm down So why the beep? It totally threw me off.    Report

09-07-2008, 8:02 AM stringy Joined on 08-17-2008 Posts 7 Re: Week 3 Podrunner Intervals podcast: Confused! I noticed that too when I was doing Week 3, and it really threw me! Not sure what it's about, but I double-checked the Cool Runnings listing and decided that I'd done it correctly. For the next two runs I just paid a bit more attention to how many sets I'd done, then ignored that last chime. Dunno if that's right or not, but it seems to have worked out ok.    Report

09-07-2008, 8:26 PM Melly Joined on 06-23-2008 Posts 161 Re: Week 3 Podrunner Intervals podcast: Confused! Actually, I went through the mp3 and got the timings.  He's following the Cool Running schedule pretty strictly.  The plan is: 5 min warm up 90 run 90 walk 3 min run 3 min walk 90 run 90 walk 3 min run 3 min walk Which is when the ending chime (the seven tone chime) is heard and the cool down walk begins. It's kind of overkill since you are already walking for 3 minutes.  So, you end up walking for 7-8 minutes at the end.  I don't know if this also happens on the other weeks that end in a walk.  Maybe it's good to do the 3 minutes more briskly and then slow down for the cool down walk. Next up: More 5k running!    Report

09-08-2008, 6:47 PM epicureaneve Joined on 08-22-2008 Yorkshire/London Posts 8 Re: Week 3 Podrunner Intervals podcast: Confused! Ahh, I see. Thanks :)    Report

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