My workout was:
- 3 sets x 12 weighted (15 lbs) squats
- walk on the treadmill for 3 mins to warm up at 3.0 mph
- stretched my quads and hips
- intervals for 15 mins ( I can only do 15 mins at a time because it alternates between 1 min run 1 min walk and that all my knee can handle at the moment.) Run pace at 5.0 mph and walk at 3.3 mph. Incline (during both run and walk) at 2% for 5 mins, 4% for 5 mins, 6% for 4 mins and the last run at 8.0%.
- interval for 15 mins. Incline at 4% for 5 mins, 6% for 5 mins and 8% for 5 mins.
- interval for 10 mins. No incline for the first 5 mins, then 10% incline at running and 4.5% at walk.
- recovery walk for 2 mins.
Total calories: approx. : 400 with squats. Not bad for 50 mins.
I felt so good after this workout. I felt I gave it a good go. I'll be visiting the bike again tomorrow to give my knee a rest. But I will say it isn't giving me any fits. It was nice focusing something else this morning while running. I was more worried about how bad it will hurt if I fell and broke my face during the 10% incline! haha.
Happy running!
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