Stats: 65 min, 513 cal, 10 km.
This was a fast one (at least for me). I think there will pass some time until I test this 10 km run again.
Tag Archive for 'fast'
- 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.
This was a moderate exercise by speed but intense by incline. I have decided to have only 30 minute exercise due to extra outdoor exercise during the day. So these 30 minutes were all 12% incline walking at approx. 6 kmh.
I have walked 2.8 km and burned 385 calories. A good and quick workout 
Here is a short summary of today’s exercise.
- 10 minutes of walking to warm up
- 10 minutes of running at 8.5 kmh
- 10 minutes of walking with incline (5-8%)
- 10 minutes of running at 8.5 kmh with intervals at 10 kmh
- 15 minutes of walking with incline (6-12%)
- 5 minutes of walking to cool down.
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?
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