Today I ran 5 miles in 45:00. I ran my usual warm-up mile at 7.5 mph with the last quarter mile of that first mile at 8.3 mph, then decreased the speed to 6.0 mph and increased the incline to 8% for .5 miles, then increased the incline to 10% for .25 miles, then increased the incline to 12% for .15 miles, then decreased speed initially to 4.5 mph and increased the incline to 15% but decreased speed soon thereafter to 4.0 mph. Then I ran the third mile at 0% incline and 7.8 mph then repeated the hill run for the fourth mile. The fifth mile I ran .5 miles at 7.5 mph and 0% incline and then ran at 8% incline at 6.0 mph for .25 miles then leveled it out and ran at 7.8 mph, running the last .15 miles at 10.2 mph.
After coming home and a quick snack I cycled for 1 hour 35 minutes.
Total running miles for week = 36
Total cycling minutes for week = 2 hours 35 minutes
No comments:
Post a Comment