3.75km. 16 minutes of running. 35 minutes total, including warm-up and cool-off.
4 bouts of running.
The 1st (3 mins) I thought I would die.
The 2nd (5 mins) I hoped I would die.
The 3rd (5 mins) I knew I would live.
The 4th ( 3 mins) I was glad to be alive!
From now on, if I understand correctly, the bouts of running get longer and the periods of walking get shorter until you warm up, then run 25-30 mins, then cool-off.
Oh yes, this morning was Repton (Dear Lord and Father of mankind...), then a song by Massenet, then Panis angelicus again. Next time I must up the theological ante and run Bach in my head...