Exercise: 4.4km Interval Run – Treadmill, Weights (Trigons)
So many things got in the way of doing my long run this morning, which was my intention (doing a long run, not things getting in the way 🙄 ) and I didn’t have enough time this afternoon due to time contraints, so it looks like I’ve got to try and juggle my day around tomorrow so that I can get it done 😡
So instead of my long run, I ended up at the gym.
This was how my interval run went:
3 Minute progressive warm up (9kph, 9.5kph, 10kph)
Once at:
45 seconds @ 14kph
45 seconds @ 6kph
1 minute @ 10kph
Twice at:
45 seconds @ 14kph
45 seconds @ 6kph
1 minute at 10kph
Three times at:
45 seconds @ 14kph
45 seconds @ 6kph
1 minute at 10kph
Four times at:
45 seconds @ 14kph
45 seconds @ 6kph
3 minute progressive cool down (10kph, 9.5kph, 9kph)
Now I need to ask someone who is mathematically minded (Jo Jo?) to work out how many km’s I actually ran. The reason I need to ask this is because the effing treadmill decided to stop mid way through (okay I may have accidentally hit the stop button) and when I pushed a button to get it going again, it decided to delete everything and restart, and as I didn’t have it on the screen that shows how far I’d run, I have no idea of the distance 😡
4 comments
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February 22, 2009 at 12:03 pm
JH
If it was a treadmill, I can pretty much guarantee you covered exactly 0km.
February 22, 2009 at 5:21 pm
jojo
no worries jay
I have you down at
9x 45s reps @14kph
9x 45s reps @6kph
7x 1 minute at 10kph(unless you did 1min reps in the 4x 45@14+4×45@6)
2x1min@9kph
2x1min@9.5kph
time(sec) no of rep speed(kph) distance(m)
45 9 14 1.575
45 9 6 0.675
60 7 10 1.166666667
60 2 9.5 0.316666667
60 2 9 0.3
total kms 4.033333333
its a tough set -well done-oh and btw- im going to send you an excel file where all you need to do is fill in the number of reps and time of each rep(in secs) and speed in kph and it will tell you the distance 🙂
February 22, 2009 at 5:33 pm
jojo
actually i misread, there should be an extra one for each of 6k,14k,1min which would make it 4.4 km..oops
ps have sent you the file
February 22, 2009 at 9:07 pm
Eat Em
That would be a Maths teacher talking … lol
Hope you get the long run in Jay ……..