Running (Treadmill) 45 [2] 0.5 mi (1:30 / mi)
ahr:105 shoes: Newtons
Half mile warm up for 10k treadmill run.
Running (Treadmill) 43:27 [4] 10.0 km (4:21 / km)
max:170 shoes: Newtons
Clark and I committed to run a Marathon this year. He wants to do one before he turns 4 oh, I just want to kick his butt.... :-) He came across a 3 day/week training regimen that is based on your starting 10k time. Set the treadmill to 1.5% incline. Started at 9.1 mph. Goal was to run as fast as I could and not let my heart rate pass 170. A little arbitrary, but a plan. Ran the first two and the speed was still 8.9 The lowest it got was 8.1mph. I ran the last .4 miles at 8.6. I think it was 1992 the last time I ran a timed 10k.
Running (Cool down) 4:00 [2] 0.25 mi (16:01 / mi)
shoes: Newtons
4 minute cool down on the treadmill. Heart rate was down to 98 when the timer stopped.