Energy Level [1-5]: 3
Sore Areas: Left knee (no, not a muscle. but still feels weird)
Yesterday: Brunch!
Environment: Indoors
Workout
Equipment: Treadmill
Work Time: 45:00
| Minutes | Intensity: MPH | Incline: ° [time] | Total Distance (mi.)* |
|---|---|---|---|
| 0:00 - 3:00 | 6.0 | 3.0 | ~.3 |
| 3:01 - 5:00 | 7.0 | 3.0 | ~.53 |
| 5:01 - 6:00 | 8.0 | 3.0 | ~.66 |
| 6:01 - 6:30 | 9.0 | 3.0 | .73 |
| 6:31 - 9:30 | [:15 break] 6.5 | 3.0 | ~1.06 [-.027] |
| 9:31 - 11:30 | 7.5 | 3.0 [1:00] 2.5 [1:00] | ~1.31 |
| 11:31 - 12:30 | 8.5 | 2.5 [:30] 2.0 [:30] | ~1.45 |
| 12:31 - 13:00 | 9.5 | 2.0 | 1.53 |
| 13:01 - 16:00 | [:15 break] 6.5 | 3.0 | ~1.86 [-.054] |
| 16:01 - 18:00 | 7.5 [:10 break] | 3.0 [1:00] 2.5 [1:00] | ~2.11 [-.075] |
| 18:01 - 19:00 | 8.5 | 2.5 [:30] 2.0 [:30] | ~2.25 |
| 19:01 - 19:30 | 9.5 | 2.0 | 2.33 |
| 19:31 - 22:30 | [:15 break] 6.5 | 2.0 [1:00] 2.5 [1:00] 3.0 [1:00] | ~2.67 [-.102] |
| 22:31 - 24:30 | 7.5 [:15 break] | 3.0 [1:00] 2.5 [1:00] | ~2.90 [-.133] |
| 24:31 - 25:30 | 8.5 | 2.5 [:30] 2.0 [:30] | ~3.05 |
| 25:31 - 26:00 | 9.5 | 2.0 | ~3.13 |
| 26:01 - 29:30 | [:30 break] 6.5 | 2.0 | 3.5 [-.188] |
| Interval Total: 29:30 | 8:25 pace [8:54 pace] 7.12 mph [6.73 mph] | ? [vert] | 3.5 [3.31] |
| 30:01 - 32:00 | 4.0 side shuffle R [1:00] side shuffle L [1:00] | 2.0 | ~3.64 |
| 32:01 - 35:00 | 4.5 backwards [1:00] side shuffle R [1:00] side shuffle L [1:00] | 2.0 | ~3.87 |
| 35:01 - 38:00 | 5.0 backwards [1:00] side shuffle R [1:00] side shuffle L [1:00] | 2.0 | ~4.12 |
| 38:01 - 39:00 | 5.0 backwards [1:00] | 3.0 | ~4.2 |
| 39:01 - 40:00 | 0.0 | 3.0 | ~4.35 [-.338] |
| 40:01 - 45:00 | 10.0 [:20] 0.0 [:10] x10 | 3.0 [1:00] 2.5 [1:00] 2.0 [1:00] 1.5 [1:00] 1.0 [1:00] | 5.18 [-.393] |
| Total: 45:00 | 8:41 pace [9:24 pace] 6.90 mph [6.39 mph] | ? [vert] | 5.18 [4.79] |
Post
Energy Level [1-5]: 4
Stretch Time: 15:00
Total Time: 60:00
Day After
Sore Level [1-5]: 1
Sore Areas: quads
Comments
Not a bad effort for my first time on a treadmill (at length) in awhile - hopefully as the humidity abates I'll be more inspired to run my ass off. I actually took the time to remove the 'rest' breaks from my eventual mileage too - depressing. But at least my mid-interval breaks took less than 2/10 of a mile -- maintaining a sub-9:00 pace isn't too shabby for me. I have to remember to do the mid-workout totals more often - I'm always killed when I switch out the 'straight running' for shuffles or whatever.
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