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:
- 10 minutes of warming up by walking
- 20 minutes of running at 8.5 kmh
- 10 minutes of walking (with small incline)
- 10 minutes of running at 8.0 kmh
- and 10 minutes of walking to cool down.
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.
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.
- 10 minutes of warming up by walking + some incline
- 20 minutes of running at 8.5 kmh
- 10 minutes of walking at 6.2 kmh and 12% incline
- and 10 minutes of cooling down
Tomorrow I’ll try to have a longer and less intensive exercise.
Today’s exercise was a 60 minutes combination of walking and running (as you might be used by now if you read this blog regularly) The strategy was to do 10/20/10/10/10:
- 10 minutes of walking (warm up)
- 20 minutes of running at 8 kmh
- 10 minutes of walking with incline (6-8%)
- 10 minutes of running with 2% incline
- 10 minutes of walking (5 minutes with incline and 5 minutes to cool down)
In this hour I have burned approx. 500 calories and made a fine introduction into week #3.
