Wednesday was a day to rest and on Thursday I had another 60 minute workout.
Altogether I have burned 530 calories and walked/ran 7 km.
Here is a short summary of today’s exercise.
It was an intensive exercise with high heart rate but it was very pleasing to finish it. I feel full of energy and cant’t wait for tomorrow’s exercise after the whole day of sitting in the office.
p.s.
I forgot to mention my burned calories. In today’s 60 minute walk and run I have burned 600 calories. Great right?
Today’s formula is 10/10/10/10/10/10.
Altogether I have burned 570 calories, ran and walked for 7 km, and had an average heart rate of 139 bpm (max. was 162).
Today’s exercise was quite intensive and in general good workout. 4 hours after I can still feel the results and the strong muscles in my legs.
Today’s exercise was all about walking with incline. My goal was to walk full 60 minutes with incline - from 2-12%. At the beginning and the end (5 minutes) I had a really small incline and a little bit slower speed (5-6kmh) and the rest of time I had interval training where I had changed the incline from 6% to 10% or even 12%. My main indicator was a heart beat - it showed me when the exercise became too intense and I have then lowered the incline. I have tried to keep my heart rate in the zone of 130-140 bpm - a zone that is told to burn the most fat. So if I would tell you how much calories I have burned you might be surprised. The treadmill showed the number 620. Not bad for an hour of exercise.
I might repeat this one soon. 
In the week #3 I have ran (and walked) for 4 hours and 40 minutes, the distance was 33.1 km and I have burned approximately 2310 calories.
I have noticed the difference in my ability to run - I do not feel it’s hard for me to be on the treadmill for an hour or even longer. I have also noticed that I must be flexible and even if I plan a 20 minute run I can shorten it to 10 minutes and substitute it with walking (with 5-10% incline) and at the end still feel I have accomplished my goal. I usually have a plan to be on the treadmill at least 30 minutes and run for at least 20 minutes a day. This plan is not always met but still I have been careful to extend the exercise the next day if I haven’t met my goals.
I have also noticed a great difference in my physique. Less fat on my hips and a leaner stomach. My leg muscles have also transformed and are as hard as I could only imagine 3 or 4 weeks ago.
I have also more confidence that I have built a lasting habit to be active almost every day and a treadmill is really helping me in keeping up with the plan. Even if the snow is falling I can still count on it to give me a satisfying exercise.
Cheers to success and keep on running!
This Friday was again a busy day and I didn’t manage to go on the treadmill. Therefore I made a commitment to have at least two 60 minute exercises this weekend.
Saturday’s exercise was 10/20/10/10/10:
Altogether I have burned approx. 420 calories and the total distance was 7.2 km.
The next post will be the summary of the week #3. It was an interesting week with regular exercises and more rest than week before.
Yesterday’s exercise was short but intensive. My goal was to walk with incline 6-10% for 30 minutes (with 5 minute warm up and cool down). So totally I burned around 300 calories and walked 3 km.
A good and short exercise - and very efficient!
The exercise today was, as promised, longer and less intensive, although I have run altogether for approx. 40 minutes. There was a nice warm up walk for 10 minutes, then a 20 minute run at 8 kmh, then 10 min of walking with 2% incline, after that 20 minutes of running at 8.5 kmh and no incline and then 10 minutes of walking at 6.8 kmh, 5 minutes of walking with 6-10% incline and (for the end) 5 minute walk to cool down (in my notation this is: 10/20/10/20/10/10).
In these 80 minutes I have walked and run 9.8 km and burned approx. 600 calories.
I will try to repeat something like this tomorrow.
Today I was not able to squeeze a training into my schedule and I will try my best tomorrow to catch up with the plan.
In today’s exercise I have walked and ran 6 km in 50 minutes, burned approx. 490 Calories and did a 10/20/10/10 routine.
Tomorrow I’ll try to have a longer and less intensive exercise.
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