Training Log Archive: cmorseIn the 1 days ending Dec 23, 2008:
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Tuesday Dec 23, 2008 #
Run - Treadmill (hills > speed) 45:00 9.14 km (4:55 / km) +160m 4:32 / km
ahr:133 max:163 rhr:44 slept:7.75 weight:78kg shoes: Adidas Response Trail 14
Base 7.5mph, 0% incline
10 minutes warmup
then 4 x 1min @ 12% incline with recovery to 130bpm or less
more steady state
then 4 x 1min @ 11.5mph speed intervals (3:15/km)
hills were harder - ie don't think I could have held that pace much longer, the speed intervals pushed the HR about 10bpm higher than the hills, but I could have gone longer than a minute on each if needed - not that it would have been pleasant.
10 minutes warmup
then 4 x 1min @ 12% incline with recovery to 130bpm or less
more steady state
then 4 x 1min @ 11.5mph speed intervals (3:15/km)
hills were harder - ie don't think I could have held that pace much longer, the speed intervals pushed the HR about 10bpm higher than the hills, but I could have gone longer than a minute on each if needed - not that it would have been pleasant.
Core (core) 8:00 [1]
same series, but did the reps a little faster while maintaining good form.