Decided to test my running ability on th treadmill today with a threshold workout since my only cardio comes from swings and snatches. Since January 08 I have done 1 minute sprints with 1 minute recovery x5 on treadmill twice. Twice 20sec all out 40 sec recovery.
5 min walk speed 4.0
5 min jog @ 6.0 speed
1.5 min run @8.0 speed
1 min @8.3 speed
15 sec recovery
repeated twice but heart rate did not reach correct zone of 165-175bpm. Bumped up speed to:
1.5 min @ 8.3 161 bpm
1 min @ 8.6 168 bpm
15 sec recovery bump up again
1.5 min @ 8.6 165bpm
1 min @ 8.9 171 bpm
15 rest
repeated 4x until heart rate hit 177 bpm
I was quite pleased being able to run at a 6:44 pace having not run at all. My best 5k time was 20:00 minutes flat which is 6:25 mile and heart rate was 183-195 the whole time. That was in 2004 and I still have a 195 max. I feel that I could best this with swings and snatches. Who would have thought.
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