With my knee still recovering, I decided to run on a softer surface and opted for the gym treadmill. I selected my 4.2km program set at an initial speed of 14.0kmh, completing the distance in a time of 18:37.
Basically, I ran the Cooper Test (12 minute run) at an average speed of 14.3kmh, covering a distance of 2,860 metres. I then dropped my speed to 11.0kmh for 340 metres to take on board some water and allow my Heart Rate to drop to 155, then increased the speed to 13.5kmh for the remaining 1,000 metres.
For my current fitness level, at one point I had pushed myself, which saw my HRmax rise to 177. This shows that my fitness level needs more work to get it back to somewhere nearer to the norm.
The Stats
Time: 18:37
Distance: 4.20km (2.61m)
Average speed: 13.536kmh (8.411mph)
Average pace: 4:26 per km (7:08 per mile)
Heart rate: HRavg 163, HRmax 177, and 296kcals
Cooper Test: 2,860 metres in 12 minutes.
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