65 mins
3.61 miles
Tred n Shred class at the gym. Today's class was a bit too complex to remember exactly, but it went something like this:
Warm up for a few minutes.
A few 60 sec intervals (for me this was 60 secs jogging at 4.3 or 4.2 mph and then alternating a brisk walk at 3.6 or 3.7 mph).
Then one long hill at 5% incline for 12 minutes (I did this at 3.6, I think).
Then two rolling intervals at 5%-0% incline. The first minute is 5% and slow speed (3.3-4 mph) then the next minute is 4% (3.4-5) then the next minute is 3% (3.5-6) then the last minute is 2% (3.6-3.8). Then 4 minutes at 0% recovery (3.7).
Then we did 5 minutes at our "sustainable" pace. I was able to kick this up to a 4.2 jog for almost the entire 5 minutes!
After that, I did 3 or 4 minutes at 3.7 then did a 5 minute cool down at 3.3-3.0
Finished up with 5 mins of stretching.
Really impressive that I could jog both before AND after the workout. And so much better distance this week than last! It is still a bit frustrating that my jog is so damned slow, but I am learning to let go of that. :)
Friday, July 21, 2006
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