Go easy and keep going, go hard and stop

4.4 kms in 44:30 and lowest level on chart 2 for 5bx. Must say the second excercise on the chart is a back-twister. Have a slightly sore back from it - led to nightmarish visions of my last back injury and the whole fitness dream crashing etc. but fortunately things are on course though I have eased up for a couple of days on the pace. Also, have modified that excercise to something that supports the back. Have to look out for these traps. Moral: excercise less but stay fit and you'll excercise for life, overdo it and that's the end of the line and one goes back to a forced unfit life! So, go easy and keep going. Consistency is the key and injury will set you back by weeks if not months!

Also need to stay motivated, can sense it flagging.