Running Week 3

I didn't run last week because of Snowpocalypse in Seattle.  Again on the treadmill at a 2% incline.  I actually beat Christine, tonight, to the 3 mile mark but she doing a recovery run in a slower heart rate zone so it doesn't really count does it?  To the best of my memory the laps went like this -

1. 4.0 mph
2. 7.5
3. 4.5
4. 8.0
5. 4.5
6. 8.0
7. 4.5
8. 8.0
9. 8.0
10. 4.5
11. 8.5
12. 4.5/7.0

So you can see I was still alternating most of my laps between running and walking except for laps 8 and 9.  I admit I'm still afraid of having knee issues by running the whole time.  Next run I think I'll try to run more consecutive laps.  Maybe I'll run 2 and walk 1, run 2 walk 1, etc.  I did the whole thing in 31 minutes so it must be a improvement from last time.  From the heart rate monitor -

• Duration 31:43
• 445 calories, 35% from fat
• Max heart rate 182 or 98%
• Average heart rate 143 or 77%