I selected my 4.2km treadmill program set at an initial speed of 14.0kmh, completing the distance in a time of 18:37 (identical to yesterday).
Basically, I ran the Cooper Test (12 minute run) at an average speed of 13.9kmh, covering a distance of 2,780 metres in this time. I then dropped my speed to 13.0kmh for 420 metres that acted as a recovery period where my Heart Rate dropped to 163 bpm.
I then increased the speed to 13.5kmh for the next 600 metres, before increasing the speed to 14.0kmh for the next 200 metres, then increasing it further to 14.5kmh for the next 100 metres, then again to 15.0kmh for the next 50 metres, and finally increased my speed to 15.5kmh for the final 50 metres.
This final 1,000 metre incremental speed step-up to a sprint finish will hopefully help towards me gaining my old fitness level back.
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 157, HRmax 174, and 272kcals
Cooper Test: 2,780 metres in 12 minutes.
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