............Treadmill at the Gym.
Program : Warm-up ......10 minutes stationary bike.
7 minutes on treadmill.
Keep heart rate under 110bpm.
4 x 8 minutes at AHR of 128 - 130 gradually bring HR up over first 3 minutes. Don't let HR go over 135.
3 minutes between repeats.
Warm-down : 15 minutes stationary bike.
On paper this looked a cinch! On the treadmill...a different story! In fact it was a very hard session. I finished looking as if I'd run in heavy rain....drenched. But I did what I was supposed to do as best I could : keeping track of HR without flying off the treadmill & the results are :
Heart Rates for 4 x 8 minutes : (1) 119-130; (2) 122-133; (3) 123-132; (4) 124- 135
First 3 minutes treadmill at 9kph, next 5 minutes at 10kph.
Dreading the weather forecast for Sunday's long run!