Friday 18th January 2019

No change on todays weight, I am at a good weight so as long as I don’t go up in weight I am happy.

I had a really good sleep this morning which always gives me more energy when I got up. Normal breakfast of oats, strawberries and banana.

I managed to get a lot of housework done and all the dinner prepped before my wife got home from work, she cooked the dinner for me so I could go for my run.

30 Minute interval run, up until now I have been doing a 30 second run, 2 minute jog but wanted to change it and challenge myself more so after a quick web search I found a web site suggesting the following –

• 2 minute jog
• 30 second run
• 2 minute jog
• and 1 minute run
• repeat 6 times (33 minutes).

I put as much effort into the run as I could, to me it felt like a sprint, the 30 second runs were hard but over really quick but the 1 minute runs I was pleased each time I heard “Slow run for 2 minutes” come out of my headphones :). I did like mixing the fast runs between 30 seconds and 1 minute each set.

I was expecting my Strava App to be singing my praises with my really fast run but apparently  it was nothing special lol.

• 4.04 mi
• 8:14 /mi
• 33m 17s

Dinner was a lovely cottage pie although I had seconds and felt stuffed for about 2 hours afterwards, worth it though.

Oh well time for work, Night all.