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KellyAnn

Post your Workout for Today Here!

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Tuesday, it is supposed to be "rest" day. But I took little vacation Friday-Monday. So here is my workout:

 

40 min, 10 miles on the exercise bike  with 1 min burst every 2-3min.

 

40 min "walk and run" -  I did 10 x 1min run intervals with 7mph and 2.5% incline. Last interval was actually 30 sec 7mph and 1 min 7.5 mph.

 

I think I am getting closer to my target W4 with 6.5mph and 3% incline....

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Thursday,  Week 3.5 Day 7

 

1 mile walk 3.5mph, 2.5% incline

 

Workout: All walks 3.5mph, 2.5% incline

5 min walk

4 x ( 3min run - 5.7mph; 3%incline, 2 min walk)

4 x ( 1min run - 7mph, 2.5%;  2min walk)

5 min walk

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Good job, Blayne!

 

Saturday:

 

My legs were tired from previous day gym  and morning lawn mowing. So I took it easy. Besides when I finish workout I already got 14k steps on my pedometer.

 

Week 3.5 Day 8

 

5 min walk

4 x ( 3 min run; 2 min walk)

5 min walk

 

All walks were 3.5mph 2.5% incline, all runs were 5.7mph 3% incline

 

Update:

 

Monday

 

10 Min warm up  3.5mph, 2.5% incline

 

2 x ( 5 min run - 5.8mph, 3%; 3 min walk - 3.5mph, 2.5%)

2 x ( 1 min run - 7mph, 2.5%, 1 min walk - 3.5mph, 2.5%)

 

5 min cool down 3.5mph, 2.5% incline

 

1.5 miles walk 3.6mph, 2.5% incline

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Was ready to start wk 2 today but for whatever reason felt horrible at the gym. So did another day of wk 1, I figured better than nothing. The rest of today I have felt run down, hoping this will pass and I'll be feeling better. I really want to do this.

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My legs felt tired, I was in doubt how it will go today... But CCR's oldies helped... :)

Higher speed of walking, more time of running....

 

Wednesday

 

5 Min warm up  3.6mph, 2.5% incline

 

5 x ( 3 min run - 5.8mph, 3%; 2 min walk - 3.6mph, 2.5%)

4 x ( 1 min run - 7mph, 2%, 2 min walk - 3.6mph, 2.5%)  

 

11 min cool down 3.6mph, 2.5% incline

 

Still far away from my goal 6.5mph, 3% incline for week 4, but I think I can make it now.

But I want eliminate any chance of failing, so I continue my "baby steps" approach.

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Friday

 

I forgot to put on my pedometer after morning shower.... When I came back from work, 14k steps where waiting for me.

It is almost 7 miles....

 

First workout: all walks - 3.6mph, 3% incline; all runs - 6.5mph, 3% incline;

 

10 min - warm up walk.

5 x (2 min run, 2 min walk)

12 min cool-down walk

 

Total 3 miles, 42 min

Rest 20 min.

 

Second workout: all walks - 3.5mph; 2.5% incline; all runs 7mph, 1% incline

 

5 min - warm up walk

12 x ( 1 min run, 1.5 min walk)

5 min - cool-down walk

 

Total 3 miles, 40 min

Rest - 30 min

10 min walk - 0.6 miles and 14k steps done!

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Monday

 

Workout 1

Run - 7mph, walk - 3.6mph, Incline for both is 3%

10 min warm up

8 x ( 1 min - run; 1.5 min - walk)

10 min walk

 

Workout 2

run - 5mph, walk - 3.5mph

5 min walk, 2% incline

"Up hill" 5 min run, starting with 2% incline and increasing incline by 0.5% every 30 seconds

"Down hill" 5 min run, starting with 6.5% incline and decreasing incline by 0.5% every 30 seconds

3 min walk

"Bonus" run - 1 min, 8mph, 0% incline

10 min walk.

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After holiday break (AKA long weekend fishing/drinking/eating) I am back to my treadmill.

 

Tuesday:  4 miles in 60 min (it includes few 1 min and 2 min intervals of 7mph running)

 

Wednesday

   Morning workout -  2.2 miles in  30min, it  includes two running intervals:

             1)  0.5mi running with slow increasing speed from 5.5 to 6.2 mph

             2)  6 min run with 6mph

 

   Evening workout -   2.2 miles in 27 min:
      5 min warm up - 3.5 mph
      1.5 miles - 5.5 mph (about 17 min)
      5 min cool down - 3.5 mph

 

  All is done with 2.5% incline

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Thursday:

     3.7 miles walk - 3.6mph, 2% incline

 

Friday (4.25 miles):

     0.3mile walk - warm up

     5 x ( 0.5mile run, 0.2mile walk)

     1min bonus run - 8mph, 1% incline

     0.3 mile walk - cool down

 

      Walks - 3.5mph, runs - 5.5mph, all with 2.5% incline except bonus run.

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I felt so tired today after work, I was about to skip today's workout, but this forum pushed me forward....

 

Monday

 

 0.3mile walk - warm up

     4 x ( 0.5mile run, 0.2mile walk)

     2 x ( 1min bonus run - 8mph, 1.5% incline. 0.2mile walk )

 0.55 mile walk - cool down

 

 Walks - 3.5mph, runs - 5.5mph, all with 2.5% incline except bonus run.

 

Total - 4 miles

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