Hilly run

7.2 miles 1:01:something HR 150



1 mile warm up on track then 5 miles on the treadmill with the hill program. Then about 1 mile cool down.



My PE is really high while running the hill program compared to my average HR. I wasn't watching the peaks but I expected it to be higher overall.



The program goes like this:

1 min 2%, 1 min 0%

1 min 2.5%, 1 min 0%

1 min 3%, 1 min 0%

1 min 3.5%, 1 min 0%

1 min 4%, 1 min 0%

Then it repeats untill there's about 5 min left, then it levels off.


I started at 6.6 mph (9 min/mile) then bumped up .1mph a couple of times 'till I was at 6.9 at the end. Next time I'm going to start at 6.8 and see how I feel. I'll get my HR well into zone 3 for the 4% hills.



Still working on the armswing. I was next to the mirror so I could watch myself every once in a while, it's starting to feel more natural. I still need to work on leaning forward.



Swim 2000yds during lunch.

300 warm up

5X100@1:50

5X100@1:45

5X100@1:40

200 cool down