40:00 Incline Treadmill

Feeling super uninspired to go to the gym today. Normally when this happens I hop on a bike and read a book, but I biked (hard) on Saturday so I feel as if this isn't really an option. I should hit the treadmill today. Ugh. Run run run.

This treadmill workout is similar to the one I did last week, only instead of mucking around with the speed I'm going to be changing  the incline. And the speed. Just for fun. The pattern here is slow & high, slow & really high, fast & really high, slow & really high, slow & high, repeat. The breaks are slow and slightly less high. I'll cover less distance that I did last week, which is a given, but my butt will hurt more. So, win, I guess?

Pre

Energy Level [1-5]: 3

Sore Areas: none (weird...)

Yesterday: Sunday Funday -- alcohol, no exercise

Environment: indoors - unpleasantly warm

Workout
Equipment: Treadmill
Work Time: 40 min.
Program: Manual
Incline: 12-18

Minutes	Intensity: MPH [time]	Incline: °	Total Distance (horz. mi / vert. m.)*
0:00 - 3:00	6.5	3.0	.3 / 50
3:00 - 5:00	4.5	12.0 [1:00] 15:00 [1:00]	.37 / ? ~ .44 / ?
5:00 - 6:00	6.5	15.0 15.0 [:30] 9.0 [:30]	.97 / 462
6:00 - 8:00 6:00 - 9:00	4.5 4.0	15.0 [1:00] 9.0 [1:00] 12.0 [1:00] 15.0 [1:00]
10:00 - 11:00 9:00 - 10:00	6.5 6.0	15.0 12.0
11:00 - 12:00 10:00 - 12:00	4.5 4.0	15.0 [1:00] 12.0 [1:00] 12.0 [1:00] 9.0 [1:00]
13:00 - 14:00 12:00 - 13:00	3.5	6.0
14:00 - 23:00	Repeat 3:00 -> 13:00
13:00 - 15:00	4.0	9.0 [1:00] 12.0 [1:00]
15:00 - 16:00	6.0	12.0
16:00 - 19:00	4.0	12.0 [1:00] 9.0 [1:00] 12.0 [1:00]
19:00 - 20:00	6.0	12.0
13:00 - 14:00 20:00 - 22:00	4.0	12.0 [1:00] 9.0 [1:00]	1.72 / 860
23:00 - 24:00 22:00 - 23:00	3.5	3.0
24:00 - 26:00 23:00 - 25:00	4.0 3.5 side shuffle [R -1:00] side shuffle [L - 1:00]	3.0
26:00 - 29:00 25:00 - 28:00	4.5 4.0 backwards [1:00] side shuffle [R -1:00] side shuffle [L - 1:00]	3.0
29:00 - 33:00 28:00 - 31:00	5.0 4.5 backwards [1:00] side shuffle [R -1:00] side shuffle [L - 1:00] backwards [1:00]	3.0
31:00 - 32:00	5.0 backwards	3.0	2.4 / 967
33:00 - 34:30 32:00 - 33:30	3.8 3.5	3.0
34:30 - 35:00 33:30 - 34:00	3.5 -> 7.0	3.0 -> 12.0
34:00 - 35:30	7.0 [:20] 0.0 [:10] repeat x3	12.0
35:30 - 36:00	7.0 -> 10.0	12.0 -> 3.0
35:00 - 39:00 36:00 - 39:00	10.0 [:20] 0.0 [:10] repeat x10 repeat x6	3.0	3.28 / 1224
39:00 - 41:00	3.5	0	3.40 / 1224

*Note: 'Total Distance' is distance read off the treadmill, values starting with '~' are calculated post-workout based on speed, values without were recorded in real time.

Post
Energy Level [1-5]: 3
Stretch Time: 8:00
Total Time: 60:00

Day After
Sore Level [1-5]: 1
Sore Areas: Quads

Comments
Wow -- that was much harder than I anticipated. I nearly died after just the first interval and needed to reassess the situation. I also managed to get so discombobulated that I lost a minute somewhere along the way... I think it was probably one of the medium-speed medium-height minutes. Maybe?** I dunno, there wasn't enough blood left over for my brain once my legs started running up and enormous psuedo-hill. There were multiple other fails in this workflow: I forgot to speed up the treadmill for the first round of shuffles, attempted to turn the 20:10 sprints into hill sprints which wasn't sustainable, AND my distance marking sucked -- I have a few distances, but honestly I can't remember when I put them down or what I was doing at the time (breathing)... thankfully that's what this blog is for! So that next time I can build a better workout and not burn up all my energy in the first 6 minutes. Plan!

** I just realized while filling in the chart that I hadn't lost a minute on the treadmill, I actually skipped a minute in the original plan [minute 8:00 - 9:00 is nowhere to be found]. Times have been updated!