Training Log Archive: mariaamaya

Today I chose a run from January when I was just starting back up since I feel like I've lost so much fitness.

Here's the run I chose:

Run 3: Hill Cruise intervals on treadmill. After the normal 15:00 easy run warmup and a few flat strides, the workout is 5 x 5:00 @ 9:10/6% with a 2 minute recovery consisting of easy flat running between each. This is a little shorter than normal (25 minutes total) so it is ok to speed up (keep the incline the same) a bit the last 2 intervals if you feel good. Cool-down with another 15:00 of easy running.

However, instead of 9:10 m/mile I had to do it at 5.8 mph (10.34 m/mile).

0-15 min, flat @ 6.0 mph

@ 15 increase 6%, decrease 5.8 mph
@ 20 min back to 1% @ 6.1 mph

@ 22 increase 6%, decrease 5.8 mph
@ 27 min back to 1% @ 6.2 mph

@ 29 increase 6%, decrease 5.8 mph
@ 34 min back to 1% @ 6.3 mph

@ 36 increase 6%, decrease 5.8 mph
@ 41 min back to 1% @ 6.4 mph

@ 43 increase 6%, decrease 5.8 mph
@ 48 min back to 1% @ 6.5 mph

@ 50 min increase to 6.6 mph
@ 55 min increase to 6.7 mph
@ 60 min increase to 6.8 mph

Wow, more tough than I would have liked but so glad I did it!!

0-10 min, .53 miles walk @ 3.5 mph

@ 10 increase to 6.0 mph
@ 20 increase to 6.1 mph
@ 30 increase to 6.2 mph
@ 40 increase to 6.3 mph
@ 45 increase to 6.4 mph
@ 50 increase to 6.5 mph
@ 51 & every minute thereafter increase by .1 mph until 61 min (7.5 mph)

Good push!

0-10 @ 6.0

@ 10 increase to 6.1 mph

too tired... decided to do uphill walk

@ 15 decrease to 3.6 mph

@ 16 increase to 2% incline
@ 17 increase to 3.0% incline
@ 18 increase to 4.0 % incline
@ 19 increase to 5.0 % incline
@ 20 increase to 6.0 % incline
@ 21 increase to 7.0 % incline
@ 22 increase to 8.0 % incline

@ 22:30 decrease to 3.4 mph

@ 23 increase to 9.0 % incline
@ 24 increase to 10.0 % incline
@ 25 increase to 11.0 % incline
@ 26 increase to 12.0 % incline

@ 54 decrease to 3.0 mph & 11% incline

@ 55 decrease to 10%

@ 56 increase to 3.1 mph & decrease to 9%
@ 57 increase to 3.2 mph & decrease to 8%
@ 58 increase to 3.3 mph & decrease to 7%
@ 59 increase to 3.4 mph & decrease to 6%
@ 60 increase to 3.5 mph & decrease to 5%
@ 61 increase to 3.6 mph & decrease to 4%
@ 62 increase to 3.7 mph & decrease to 3%
@ 63 increase to 3.8 mph & decrease to 2%
@ 64 increase to 3.9 mph & decrease to 1%
@ 65 increase to 40 mph & stay at 1%
65-68 min @ 4.0 mph @ 1%

@ 10 increase to 6.1 mph
@ 20 increase to 6.2 mph
@ 30 increase to 6.3 mph
@ 40 increase to 6.4 mph
@ 49 increase to 6.5 mph

Tough but good

@ 10 min increase to 6.1 mph
@ 21 min increase to 6.2 mph
@ 29 min increase to 6.3 mph
@ 34 min increase to 6.4 mph
@ 35 min increase to 6.5 mph
@ 40 min increase to 6.6 mph
@ 44:30 min increase to 6.7 mph

A little tough