I read a article yesterday about running on treadmills versus trail running. I am not a treadmill lover, I prefer to run outside and right now I enjoy trail running the most. I agree with the following below about running on a treadmill.

1. It is terribly monotonous
2. I never get to a cozy picnic spot
3. The view is the same all the time

But doing intervals on a treadmill works for me when I do them alone. I can set a pace and keep it instead of max the pace and fall ”fall dead” at the end of the intervals when running outside.

So as warmup before I lifted weights at the gym I did ”Krutgubbens” intervals (=powder man)

Started with 14 min warmup around 10 (6 min/k) pace and then it was time for the interval part

6 min 5.49 min/k (10.3)
1 min rest 6 min/k (10)
5 min 5.39 min/k (10.6)
1 min rest 6 min/k (10)
4 min 5.30 min/k (10.9)
1 min rest 6 min/k (10)
3 min 5.18 min/k (11.3)
1 min rest 6 min/k (10)
2 min 5.10 min/k (11.6)
1 min rest 6 min/k (10)
1 min 5 min/k (12)
1 min rest 6 min/k (10)

Then 9 minutes cool down where I did a gradual reduction in pace.

I was so lucky that I chose the right treadmill this time. Last time I did intervals at the gym I had first forgotten to stretch so I had to have a break after 2 sets and then the treadmill decided to stop from time to time, really annoying.

This time I had chosen the treadmill that shows time remaining or time elapsed and when I was getting closer to 5 min/k I realized I even had a security string that could be used 🙂

Next time I have decided that I am going to go under 5 min/k

Distance: 5.17 miles (8.33K), total time: 52.10 min,
average pace: 6.15 min/k, max speed: 4.24 min/k, VO2 Max: 29 ml/kg/min

After that I did back, shoulders, legs and ended with core: oblique crunches, the World and the regular plank, in between the boat pumping both legs 20 times