Training Log Archive: mariaamayaIn the 1 days ending Feb 28, 2019:
| ||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||
| |||||||
| Th |
Thursday Feb 28, 2019 #
5 AM
Run (Treadmill) 1:20:00 [4] 8.16 mi (9:48 / mi)
shoes: Nike 4.0 Magenta
Run 3: On the treadmill, do 8 x 1:30 hills with 3:00 easy flat jog recovery between each. Each hill should be 9:00 pace and 8% incline. This is a MaxV02 workout meaning it should be very hard - that is why the recovery is longer and slower. So speed up (leave the hill at 8%) if you are able for the last few hills. Normal warmup/cool-down which you could do outside or on the TM.
20 min warm up at 9.2 kmph (5.71 mph) (10:30 m/m)
4x strides @
- 12 kmph (7.45 mph) (8:03 m/m)
- 13 kmph (8.07 mph) (7:26 m/m)
- 14 kmph (8.7 mph) (6:53 m/m)
- 14 kmph
Then I did the following, all at 8%
1st hill: 10.2 kmph (6.33 mph) (9:28 m/m) @ 30 min
2nd hill: 10.5 kmph (6.52 mph) (9:12 m/m) @ 34:30
3rd hill: 11.0 kmph (6.83 mph) (8:47 m/m) @ 39 min
4th hill: 11.5 kmph (7.14 mph) (8:24 m/m) @ 43:30
5th hill: 12.0 kmph (7.45 mph) (8:03 m/m) @ 48 min
6th hill: 12.5 kmph (7.76 mph) (7:43 m/m) @ 52:30 min
7th hill: 13.0 kmph (8.07 mph) (7:26 m/m) @ 57 min
8th hill: 13.0 kmph (8.07 mph) (7:26 m/m) @ 61:30
9th hill: 13.0 kmph (8.07 mph) (7:26 m/m) @ 66 min
10th hill: 13.0 kmph (8.07 mph) (7:26 m/m) @ 70:30
It wasn't as hard as it should have been and there's probably three reasons, first I wasn't doing it at the correct pace throughout and secondly, I think I counted wrong and gave myself a longer break, maybe than I should have. Finally, I think my incline is a bit off as I have the treadmill on a folded up rug because it's not really flat when it's flat - if that makes sense.
I do feel like I'm getting fitter but the biggest thing is losing the 15 pounds I've lost, wow!!! It's soooooo much easier to run! Geez! It makes a huge difference!
Run (Treadmill) 1:20:00 [4] 8.2 mi (9:45 / mi)
shoes: Nike 4.0 Magenta
Run 3: On the treadmill, do 8 x 1:30 hills with 3:00 easy flat jog recovery between each. Each hill should be 9:00 pace and 8% incline. This is a MaxV02 workout meaning it should be very hard - that is why the recovery is longer and slower. So speed up (leave the hill at 8%) if you are able for the last few hills.
Normal warmup/cool-down which you could do outside or on the TM.
This was a great workout and I did them at 7:45 m/m pace, but as I've said before, based on my set-up, I think the incline is off. Oh, well, I might have to start increasing or remove the cushion.