Military formations break step when crossing a bridge, so it doesn't shake itself to bits, and I'm ex-Navy, so that's probably all right ……
My first W1 run was Saturday's Parkrun, in a just over par 25'09". I should perhaps say I'm not coming to B210K off C25K, I've been parkrunning at about this pace for 4 years (51 runs) but want to use the Bridge to go further.
Next up was the 2.5k, also on Southsea Prom. Did the first K at a trot (8 kph ish)alongside Dexy5, then 5 x 30:20:10, with 30 at the trot, 20 at a canter (Parkrun pace, 12 kph ish) and 10 at a gallop (eyeballs out nearly, around 15 kph if Strava to be believed). 2 mins trot to recover, the back to a canter to the 2.5k mark before rejoining Dexy for the rest of her 30 min consolidation. Probably 15 mins for the 2.5k though.
Run 3 (5.5k) was new territory on the Billy Trail, a disused railway track on Hayling Island. Again the first K trotting with Dexy, then 3k at the canter, another K with Dexy (we turned at different points) and the final 500m at canter-plus. Splits 7'24, 5'17, 5'03, 5'00, 7'07 and 2'16 for the last 500. Felt reasonably good but was hanging on a bit at the end.
So onward - home Parkrun not playing on Saturday so may have to go touring - if we can get up and organised early enough. Highly impressed by all of you running with the dawn chorus, but retirement and later starts are strongly recommended!
And trotting, cantering and galloping notwithstanding, I've never ridden a horse in my life