Today I had to do the treadmill. The horizontal rain just, well, didn't seem appealing. I know I was all proud of myself for running in the rain last week, but not today. So my running partner and I tried to make the inside a little more fun. We did two types of intervals tempo and hill climbs.
It went like this:
5 Min Warm Up
1st SET= 20 secs Tempo at RPE of 6 → 40 secs recovery → 20 secs Hill Climb i(incline of 5) RPE of 6 → 40 sec recovery
2nd SET= 30 sec Tempo at RPE of 6 →1 min recovery → 30 sec hill climb RPE of 6 →1 min recovery
3rd SET= 15 secs Tempo at RPE 7→15 sec RPE 8 →1 min recovery 15secs hill climb RPE 7 → 15 secs hill climb RPE 8→ 1min recovery
4th Set (I call this the all out set)= 15 secs Tempo at RPE 6→ 15 secs Tempo at RPE 8→ 15 secs Tempo at RPE 10 → 1:30min recovery → 15 secs Hill at RPE 6 → 15 secs Hill at RPE 8 → 15 secs Hill at RPE 10 → 1:30 min recovery
Since I scared my workout buddy with the 4th set, she really thought I was going to fall. Note to self the treadmill gains speed really fast! We finished up with 10 min Steady Jog and then 2 :30 Cool down. Not to shabby for 30mins.
*RPE, Rating of Perceived Exertion 1 being as easy as sitting on the couch 10 being making a couch.
itunes.com/haiti (this will open your itunes). Not to bad for an awesome CD. My favorite song is "Like a Prayer" the way it is sung with the choir in the background is beyond amazing.