• 10 minutes of warming up
• 10 minutes of running at 9.5 km/h and 1% incline
• 5 minutes of walking at 6.5 km/h
• 10 minutes of running at 10.0 km/h and 1% incline
• 5 minutes of walking at 6.5 km/h
• 15 minutes of running at 9 km/h and 1% incline
• 5 minutes of walking to cool down

With this exercise I have finally started to increase speed and I found out that I can run quite comfortably at 9.5 km/h. 10 km/h is still a little hard to maintain more than 10 minutes but I’ll try to make a biger number of short fast runs.

In this exercise I have managed to burn 490 calories, I ran/walked 8.2 km and this is (I think) the longest distance I have made in one hour.