This was one of the most intensive exercises I have done this year. 90 minutes of action and 60 minutes of running.
- 10 minutes of warming up
- 20 minutes of running at 8.5 km/h and 1% incline
- 5 minutes of walking at 6.5 km/h
- 20 minutes of running at 8.5 km/h and 1% incline
- 5 minutes of walking at 6.5 km/h
- 20 minutes of running at 8.5 km/h and 1% incline
- 10 minutes of walking to cool down
I was glad that my heart beat didn’t go over 155 bpm and that the running part was not exhausting. Nevertheless I have felt heavy legs in the third running interval but managed to stick to the plan and run full 20 minutes.
Until the end I have burned 686 calories and ran/walked 11.6 km.
A great workout! And now that I know how much running I can do in one workout I plan to do it again and slowly be able to do longer and faster runs.
Here is a short summary:
- 5 minutes to warm up
- 15 minutes of incline walking (5-12% incline)
- 20 minutes of running at 1% incline and 8.5 km/h
- 5 minutes of 12% incline walking
- 5 minutes to cool down
7.5 km and 585 calories burned.
Yesterday was rest day again and today I had another 60 minute workout on the treadmill.
- 10 minutes of walking to warm up
- 20 minutes of running at 1% incline and 8.5 km/h
- 5 minutes of walking at 6.5 km/h
- 20 minutes of running at 1% incline and 8.5 km/h
- 5 minutes of walking to cool down
Altogether 60 minutes, 458 burned calories and 7.8 km. A good introduction into week #13.
The totals of this week are:
- 350 minutes (5 hours and 50 minutes) of workout
- 43.4 km of running/walking
- 3064 of burned calories
- 10 minutes of warming up
- 20 minutes of running at 8.5 km/h
- 5 minutes of walking at 6.5 km/h
- 20 minutes of running at 8.5 km/h and 1% incline
- 5 minutes of cooling down
I have burned 467 calories and ran/walked for 7.8 km.
- 10 minutes of warming up
- 20 minutes of running at 8.5 km/h and 0-2% incline
- 5 minutes of walking at 6.5 km/h
- 10 minutes of running at 8.5 km/h
- 5 minutes of walking at 6.5 km/h
- 5 minutes of 12% incline at 6.5 km/h
- 5 minutes of cooling down
Altogether in 60 minutes of exercise I have burned 511 calories and walked/ran 7.5 km.
I have changed the structure of my workout a bit. So the formula for my last exercise was:
- 15 inutes of warming up by walking
- 15 minutes of running at 8.5 km/h and 2% incline
- 5 minutes of walking, to get heart rate down to 130 bpm
- 15 minutes of running at 8.5 km/h and 2% incline
- 5 minutes of incline walking at 12% incline
- 5 minutes to cool down
I have also began taking some fat burners in the morning and before exercise and they really boost my energy (no wonder as there is such an amount of caffeine in them). If I’ll find them I’ll post a link to them later this day. This is the link to EAS Thermo Dynamx.
In this exercise I have burned 527 calories and ran/walked 7.4 km. A great workout 
Today is a day off the treadmill.
No regrets.
This exercise was almost the same as yesterday.
7.4 km and 524 burned calories in 60 minutes by:
- 10 minutes of warming up
- 20 minutes of running at 8.5 km/h
- 10 minutes of incline walking (up to 12% incline)
- 10 minutes of running at 8.5 km/h
- 5 minutes of 12% incline walking
- 5 minutes of slow walking to cool down.
Copy cat … I know 
7.3 km and 570 burned calories in 60 minutes by:
- 10 minutes of warming up by brisk walking
- 20 minutes of running at 8.5 km/h
- 10 minutes of incline walking (up to 12% incline)
- 10 minutes of running at 8.5 km/h (+ some incline)
- 5 minutes of 12% incline walking
- 5 minutes of slow walking to cool down.
This was intense but pure pleasure.
