{"id":8111,"date":"2019-02-02T18:21:21","date_gmt":"2019-02-02T18:21:21","guid":{"rendered":"https:\/\/gabbychallenge.glundh.se\/?p=8111"},"modified":"2019-02-02T18:21:21","modified_gmt":"2019-02-02T18:21:21","slug":"treadmill-combo","status":"publish","type":"post","link":"https:\/\/gabbychallenge.glundh.se\/?p=8111","title":{"rendered":"Treadmill combo"},"content":{"rendered":"

This Saturday I felt that it would be too tight to head up to Frostavallen to run.<\/p>\n

Birthday celebration this afternoon so I decided that I would run my city trail run but the plan was changed due to the bad weather.<\/p>\n

It is not many times on a Saturday that is not summer that I run in the city and all of a sudden I felt that I needed to run intervals instead on the treadmill, what?<\/p>\n

So I decided that I would head to my sports center and run on the treadmill, very interesting. I would have run around 17K, well to be honest I wanted to increase the distance this weekend but til now I have been running around 17K.<\/p>\n

So I decided that I would end up with 16K, so the intervals would be around 8.3K which meant that I had to get 8 more k\u2019s.<\/p>\n

Decided to run a warmup of 5K before the intervals and then 3K afterwards.<\/p>\n

No I do not like the treadmill very much, very boring but has its pros and cons.<\/p>\n

#1<\/p>\n

Started my 5K run with a pace of 6 min\/k, was no sure if I would survive these 5K so I started to debate with myself, 4+4? But then I decided that I would do those 5K anyway, then it would be less at the end.<\/p>\n

To not get too bored I tried to run without looking at the display til one song had ended that was played at the gym.<\/p>\n

Started with stretching before I got on the treadmill.<\/p>\n

Finally I ended iwth 5.02K, time: 30.15 minutes, had to stretch with the dove position because I got tired in my hips during these 5K and also felt something under my feet.<\/p>\n

Took a break, removed the sweat from my face and drank some water and got ready for the intervals<\/p>\n

#2<\/p>\n

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

I did these intervals earlier last year when it was bad weather. These are very good intervals.<\/p>\n

You are increasing the pace on each interval but is running shorter and shorter.<\/p>\n

The last pace was 5 min\/k, last time I felt that I know I can run faster which is the goal to run faster than this, last time I started with 6 min\/k but did change it this time.<\/p>\n

So off I went with warmup for 14 minutes.<\/p>\n

I was just fine til between 35 and 36 min, felt awful so I decided not to run during the rest, instead I stood still and catched my breath.<\/p>\n

Same thing happened between 38 and 39 min, stood still instead of running during the rest.<\/p>\n

But I ran the pace I had decided during the intervals and kept the minutes. Felt it was a while since I did this last time. Need some improvement. Decided that the cooldown would end after 8.5K so I only had to run 2.5K after the intervals.<\/p>\n

Distance: 8.51K, time: 50.11 min<\/p>\n

While I was catching my breath someone tried to take the treadmill, if the treadmill has a water bottle, gym card, paper, pen and a backpack below the treadmill I believe it is not available, I told that person that \ud83d\ude42<\/p>\n

I had to stretch a bit, remove my socks to get the pain off.<\/p>\n

#3<\/p>\n

So finally it was time for 2.5K cooldown after the intervals. I was wondering what others in the gym thought with all my running on the treadmill.<\/p>\n

Finally it was over, very tired in my calves. Very breathless but quite satisfied.<\/p>\n

Distance: 2.51K, time: 15.13 min.<\/p>\n","protected":false},"excerpt":{"rendered":"

This Saturday I felt that it would be too tight to head up to Frostavallen to run. Birthday celebration this afternoon so I decided that I would run my city trail run but the plan was changed due to the bad weather. It is not many times on a Saturday that is not summer that […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[15,24],"tags":[194,89,241],"_links":{"self":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/8111"}],"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=8111"}],"version-history":[{"count":1,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/8111\/revisions"}],"predecessor-version":[{"id":8113,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=\/wp\/v2\/posts\/8111\/revisions\/8113"}],"wp:attachment":[{"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8111"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8111"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gabbychallenge.glundh.se\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8111"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}