Run (Treadmill) 45:00 [3] 5.19 mi (8:40 / mi)
shoes: Nike Track Flats
Okay, not exactly what I was supposed to do, but I got the run in, so I am psyched!!
10 min warm up (5.8 mph - 6.2mph) at 1.0% incline
Increased to 7.1 mph (8:27 m/mile)
1 min at 2.0% incline
1 min at 3.0% incline
1 min at 4.0% incline
THEN DROP
1 min at 3.0% incline
1 min at 2.0% incline
1 min at 1.0% incline
Then back up the incline and then down again, in the same fashion. Holding it at 4% incline was tough, it was tough enough just to go up and then down.
Kept this up until minute 41.
Then cool down at 1.0% incline at 7.5 mph.
Great run!! I got my two hard runs in!!! Yes!!! I did what I was told! :) ...almost.