Let's get a baseline. We're starting all over again. We need a repeatable measure so do this on a treadmill or track that you can use again. If you're travelling use a treadmill and we'll use the best we can get till you get home to your own treadmill. Set the rise to 1 or so.
work up to your target zone 130-140
5 minute walk
next 5 slowly increase pace to hr @120
next 5 increase pace to hr @ 135
If you're feeling warm get everything set for a one mile test. How fast is your one mile in the target heart rate zone.
Your monitor should be set to beep at 140. If it beeps jump to the sides and walk till you get your rate down a bit to 130 or so. Try not to let it beep, lower is ok. Count your beep infractions, but try to AVOID!
cool down similar to warm up. 15 minutes getting slower until walking last 5. only count your 1 mile time. post time and beep infractions in comments.
did the same warm up and short run this morning. 12.08 minute mile. will do some pushus and dips tonight at the hotel. got to get going now - 7 hours windshield time to look forward to today...
ReplyDeletelooks like my post from yesterday didn't stick. i dont think i entered the password correctly. so yesterday morning i had to run outside because the hotel treadmill was busy so it wont work for a baseline. but i did the warm up and run as directed anyway. two lower infractions and four upoer infractions mostly as i was getting used to the monitor. then i did about 40 lunges, 10 pushups and 25 situps. forgot to enter my infractions today. i think it was 3 lowers and 4 uppers. but i think im getting the hang of comming back down when i get too high without going too low. i probably wont be able to workout again until thursday night due to road time...
ReplyDeletemuch shorter day than planned so ran 2.5 miles tonight. first mile 130 to 140 HR range - still having trouble with upper infractions so ran the last mile with run - walk intervals. then did 10 pushups 10 situps and 10 leg raises for frosting.
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