That interval training continues to do its magic 
Based on Laura's C25k+ "Speed" podcast, I'm doing sessions of 7-8 reps of
- 1 minute @ 9.5 km/h (recovery)
- 1 minute @ 13-15km/h (normally start at 13, then go to 14 a few times then finish with 4 or 5 at 15)
On a treadmill, but then I go outdoors for my 2 lap run around beautiful Port Sunlight village once a week
you are rocking John 
or should we call you "road runner" now sub 25mins boy that is quick !!
Hey Rob - thank you! I'm delighted with how things are going so far. And my resting heart rate was 45 bpm this morning! eeek.
So, how "Slow" actually are you? 
At the moment very slow. On the road back from injury. My pb was 28.34 before cruelly stopped in my tracks by a pesky knee. . Was doing intervals and hill reps and a longer run. I think I over did it abit lol
As we both know, 28:34 is not slow! Knee problems are horrible aren't they? I had dodgy knees for 25 years since my early 20s, but turns out it was due to alignment issues. Thanks to my physio and her podiatrist, my custom-made orthotics have changed my life to some degree!
Me & best mate in our late teens, used to run our route of 4.3km in just under 17 mins (15.4 km/h, 6.3 min/mile) - that's my current goal, to get down that sort of time
Kind of a simular issue for me. Patella tracking off combination of a pinned and plated ankle. Old I jury. And imbalance on muscle strength in quads. Had a great physio and exercises which I religously do now.
Slowly getting back .
Good luck with your quest that would be an awesome time
Hi John, love your watch! I have it in silver but would never have thought to use it for running! Retro
Great results too, what brilliant progress you are making! Well done!
Thanks spiky Can I have a pint too? (love your photo).
Yeah - the watch. It's 15 ish years old and probably the 3rd or 4th F-91W I've had. Since starting to run outdoors in April, I've pulled it out of a bedside drawer and it's doing me great
Here's the thing though - it's a good job I'm only 5k, cos I'm having to commit my 1, 2, 3, 4, 5, km split times to memory and note them down a bit later!
Where are you up to distance wise?
Brill! Good for overall time though!
I do have a Garmin but it's currently gathering dust as I'm out of action at the moment. I went hell for leather at a 10k race in May with shin splints, not clever! So currently doing 0k regularly 
Shin splints? Oww! 
You take it easy now.
Watch-wise, I'm very tempted by the TomTom Cardio with built-in heart-rate monitor:
dcrainmaker.com/2014/04/tom...
I am taking it easy don't worry (and going crackers with it!)
The TomTom watches are very good. I tried a few different types on before I got mine at Christmas. I remember the TomTom one had a vibrating alert function which was cool, and quite easy to use the controls while you're wearing it.
It all depends what you want to use it for. In the end I opted for Garmin for the online Garmin Connect feature where you can connect up to other Garmin users and comment on each others runs and things.
^ Those reviews are very good aren't they? I think he's covered most watches that there are (except for maybe the Casio!)
3rd 5k (and PB)
4th Parkrun, 3rd full 5k, and a PB!! 😍
New PB at Parkrun 5K
Thanks Garmin - Another PB
