Running1:00:00 15.0 km (4:00 / km) weight:75.8kg shoes: Asics Evolution 1
Intervals on the treadmill at Varsity - did 5 x 3 minutes with 90 secs breaks - first one on 19.5 - then on 20 for the rest of them - the last one I added incline of 1 degree(% maybe) after 3 minutes and continued for another 1.5 minutes. On the warm down I decided to try a 1 minute 20 k/h 2 degree incline followed by 30 secs 20 k/h 4 degree incline, which broke up the boring warm down with a bit more pain. Now the muscles are slightly tingling, but they are probably going to recover some time. On the other hand I probably have to admit to my self that the treadmill is not calibrated properly and it is not up to speed - anyhow this session did push me hard as - so hopefully it is going to develop me to be harder as well. I think I have to think about some sort of goal like being able to run 5 x 6 minutes : 2 minutes breaks at top speed (and 1 degree inclination) by mid winter or something along those lines
