{"id":8000,"date":"2018-12-01T15:57:23","date_gmt":"2018-12-01T15:57:23","guid":{"rendered":"https:\/\/gabbychallenge.glundh.se\/?p=8000"},"modified":"2018-12-01T15:57:23","modified_gmt":"2018-12-01T15:57:23","slug":"intervals-on-the-treadmill","status":"publish","type":"post","link":"https:\/\/gabbychallenge.glundh.se\/?p=8000","title":{"rendered":"Intervals on the treadmill"},"content":{"rendered":"

The original plan was to head up to Frostavallen but after 10h overtime I needed sleep and decided earlier this week that I would run my city trail run instead.<\/p>\n

When I woke up in the morning and threw garbage it was rainy, foggy and chilly.<\/p>\n

I decided to wait and see if the weather got better. The weather continued to be foggy, rainy. I decided to head to the gym and run on the treadmill, doing intervals.<\/p>\n

I biked to the gym and at the gym I started to stretch.<\/p>\n

Put the security string on and fan on as well.<\/p>\n

Started with a 14 min warmup 6.40 min\/k (9.0) pace and then after 7 minutes I increased the speed to 9.5 then it was time for the interval part<\/p>\n

6 min 6.00 min\/k (10)<\/p>\n

1 min rest 6.18 min\/k<\/p>\n

5 min 5.53 min\/k (10.2)<\/p>\n

1 min rest 6.00 min\/k (10)<\/p>\n

4 min 5.46\u00a0min\/k (10.4)<\/span><\/p>\n

1 min rest 6.00 min\/k (10)<\/p>\n

3 min 5.39 min\/k (10.6)<\/p>\n

1 min rest 6.00 min\/k (10)<\/p>\n

2 min 5.33 min\/k (10.8)<\/p>\n

1 min rest 6.00 min\/k (10)<\/p>\n

1 min 5.26 min\/k first and then changed to 5 min\/k\u00a0 (11-12)<\/p>\n

1 min rest 6.00 min\/k (10)<\/p>\n

Then 9 minutes cool down where I slowly ran slower and slower.<\/p>\n

What happened during cooldown I accidentally draw out the security string and the treadmill stopped so I had to start all over \ud83d\ude42<\/p>\n

Distance: 8.33K, time: 50.32 min, average heart rate: 156, average pace: 6.04 min\/k, max pace: 4.18 min\/k, VO2 Max: 32 ml\/kg\/min<\/p>\n

\"\"<\/a><\/p>\n

\"\"<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

The original plan was to head up to Frostavallen but after 10h overtime I needed sleep and decided earlier this week that I would run my city trail run instead. When I woke up in the morning and threw garbage it was rainy, foggy and chilly. I decided to wait and see if the weather […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[14,15,24],"tags":[194,89,241],"_links":{"self":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/8000"}],"collection":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=8000"}],"version-history":[{"count":1,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/8000\/revisions"}],"predecessor-version":[{"id":8003,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/8000\/revisions\/8003"}],"wp:attachment":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8000"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8000"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8000"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}