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