Recently changed diet, thought I might compare some ride data. Although I feel weaker the results were not that bad today.

Out and back course on trail - interval 2.5mi and rest 1.0mi
- start/end, turn around, trail traffic, and wind conditions all affect times.

-----------
May 24 data for comparision:Before breakfast after 3 low carb days ( low stores )
Lap-01 7:37(19.7mph) HR 166/149/120 Rest-01 4:33 (13.2mph) HR117
Lap-02 7:52(19.1mph) HR 161/150/117 Rest-02 4:20 (13.8mph) HR126
Lap-03 8:03(18.6mph) HR 158/147/126

Can tell from graph went a little easy on Lap3. Results better than May23

-----------
May 23 data for comparision:Before breakfast after 2 low carb days ( low stores )
Lap-01 7:49(19.2mph) HR 160/144/112 Rest-01 4:09 (14.5mph) HR121
Lap-02 8:17(18.1mph) HR 161/143/121
Felt week after 1st lap shows in 2nd lap time. Much weaker than May14

-----------
May 14 data for comparision: after 1 low carb day ( not depleted )
Lap-01 7:25(20.2mph) HR 169/149/113 Rest-01 4:08 (14.5mph) HR122
Lap-02 7:30(20.0mph) HR 168/158/122 Rest-02 4:19 (13.9mph) HR124
Lap-03 7:41(19.5mph) HR 170/160/124
Sort of the baseline test 1st time doing 3 laps felt strong this day

Rode to the park this morning to hike/run on the trail. Good time to park on bike 12:26 and did 16 short runs 1min or less for about an hour. Right knee got tender on trail, left knee tender returning on bike, just at first, can feel it in legs at home. Was nice and cool early morning outing.

Exercise Time (Hiking,biking,walking,running,etc....) and bicycle miles:

Week Starting-------Hours/week--------Bike Miles
February 12-----------9.95----------------111.9
February 19-----------8.8------------------114
February 26-----------4.35-----------------50.1
March 4---------------8.45------------------88.9
March 11--------------18.7----------------249.3
March 18-24-----------13.25--------------166.5
March 25-31-----------16.5---------------143.4
April 1-7----------------17.86-------------214
April 8-14----------------20.0-------------259.5
April 15-21---------------18.9-------------271.7
April 22-28---------------12.3-------------186.8
April 29-May5-------------10.6-------------171.5
May 6 - May 12-----------10.6-------------161.4
May 13 - May 19----------14.9-------------229.2
May 20 - May 27----------17.25------------232.6

Got out this morning to the Dunes to run for the 2nd time. It went well, tried to go longer this outing. 15 run intervals , 8 over 60seconds, ran both up/down hills this time. No joint discomfort issues this outing

I really did not need long shirt and pants, was good on bike too hot for running, it was 60F out. Going early in the morning while cool was good also ran up on a deer on the path.

Hike/run time 51.5minutes out/back to Marker17(1.75mi), took the high route short cut so just a little less. Stretched start/midpoint/end maybe it will help with the PF. Took it easy on the bike ride both ways.
Bike data:Time 28:58 Dist 6.2 Speed 24.1/13.0 HR 135max

Decided to start the couch to 5K program again feet/knees/legs seem to be holding up well. May not complete or follow as is.

Rainy morning until 9, headed up to Rycenga park to run on wood chip trail. The run went well much lower HR than my old Nov 2009 Week1Day1 data. Did not use the pod cast for timing just the HRM stop watch for laps.

I could feel the outside thigh, rectus femoris, tender while running maybe from the cycling up hills hard last night. Went quick and did not seem bad at all.

Rode to Rycenga park to run on wood chip trail, all 8 runs went well, HR mid 150's max. Was going to do some bike sprints using the loop the way home, did 1 was kind of weak headed home. When first getting on bike the right knee was just a little tender at first, went away quickly.

Rode to Coast Guard Park to do stairs up the dune, did 4 repeats. Continued on to North Shore Park to get some sun on the beach. Legs feel it now back for late lunch.

Rode to Rycenga park to run on wood chip trail, went well. HR high 140's max for 1st 7 intervals. Last interval ran for 94 seconds to end of 2nd soccer field. Now at a lower weight and in better shape the C25K running is going much better than winter 2009. Using Rycenga park seems to work well also for starting out, easy to get myself over there in the morning. Looking forward to moving to week 2.

Rode to Coast Guard Park to do stairs again, went to store on way home.
Dune Stairs 106steps by two 4 repeats
68,63,62,64 seconds up
HRmax 133,139,143,143
69,70,78,61 seconds down

Did not run on trail at all, HR pretty low while walking to/from the steps. It sure seems to be easier than several months ago.

Week2 Day1 Couch to 5K
6 x 90run 120walk intervals -- Run 340 yards Walk 217yards
Interval times run/walk: 97/125 97/128 95/133 96/130 99/131 100/---
Average pace 8.4min/mile
Interval HRmax: 147,154,160,160,159,158
3rd interval seemed hard slowed down a bit on last 2

Left knee just a little tender on start of 1st interval

Week2 Day2 done at 10am, it was warm bike ride back felt good. Was a bit slower than last time, 3rd interval felt hard?
6x90 120walk intervals
Interval times: 101/135 100/134 102/139 103/136 105/137 100/---
Interval HRmax: 140,147,152,151,150,154
HR 154/118

Completed this morning. I seemed a little slower did not look at HRM stop watch data, may add later. Legs, knees, and feet all seemed fine during run. Did notice slight heel pain left foot riding home. Do have a bike ride tonight. Added ride data includes ride from home.
Time 2:24:51 Dist 45.25 Speed 31.5/18.7 HR 180/143

Was not really slower at all...
Week2 Day3 Couch to 5K
6x90 120walk intervals
Interval times: 101/135 96/141 96/175 100/133 98/137 98/---
Interval HRmax: 146,155,155,155,160,156
HR 160/121

---Friday started week3 early
Week3 Day1 Couch to 5K
2x90 120walk 2x180 180walk intervals
Interval times: 102/142 210/153 101/139 212/---
Interval HRmax: 140,152,149,159
HR 159/122
----------------
Saturday bike ride -Breakfast ride
Time 2:37:32 Dist 46.44 Speed 28.7/17.7 HR 170/136
----------------
May do a run later today
Week3 Day2 Couch to 5K

Finished week3 was pretty hot, went well no issues. Feel pretty good afterwards, may add results later from HRM.

Update........................
Week3 Day2 Couch to 5K
Run walk intervals
Interval times: 100/207 212/413 104/211 213/---
Interval HRmax: 146,159,155,163
HR 163/123 Time 23:30

Week3 Day3 Couch to 5K
Run walk intervals
Interval times: 104/136 209/204 102/135 211/---
Interval HRmax: 144,156,152,159
HR 159/127 Time 18:30

Took much shorter rest intervals on last run went well, made it through 1st 3weeks with little to no issues. Moving on to week4, nice to see progress.

Real hot afternoon went for run made it, was slow. Left foot and right knee little tender only at start. Used wrong shoes but they worked. Modified the distance a bit to use the same trail. Never made it to week 4 in the past always gave up during week 3. HR pretty high towards end. Should try to shorten rest periods next time.

Week 4 C25K
Brisk five-minute warmup walk, then:
Jog 1/4 mile (or 3 minutes) 0.39mi
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes) 0.58mi
Walk 1/4 mile (or 2-1/2 minutes)
Jog 1/4 mile (or 3 minutes) 0.39mi
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes) 0.58mi

HRM data:
Week4 Day1 Couch to 5K
Interval times: 3:51/2:30 5:37/3:05 3:42/3:16 5:42/xxx
Interval HRmax: 146,158,159,164
HR 164/135 Time 27:45

Have been out on bike went to 3 stores and mom's 2 outings, feeling strong, have ride tonight weather report looks good. The begals are a nice easy carb addition going good so far, would make a good post ride eat as well.

Ride went well did a good amount of pulling some 25-26 on return, felt strong on hills, small group of 6. Was able to push the HR up quite high on pulls and recovered well on back of pack.