I started with upper body work. Nothing extreme. Just enough so I can feel it without being stiff and sore for the next 2 weeks. After that I did some treadmill running. My sprinting/walking – repeat based on heart rate zones.

Oh, yeah. I forgot to tell you – I am now a member of the Essentia Fitness Center at Miller Hill Mall. It’s a nice place. Mostly people my age or older. None of that nonsense of hyper lifting grunts and groans as weights are slammed up or down.

Anyway, stats in the slide show

Today’s run was a straight through. No sprinting/walking/repeat. Stats in the slide show.

Good morning! Today was a heart rate workout. I started out sprinting until I hit Zone 5. Then I walked until I dropped below the Easy Zone. Then I sprinted again.

So, here are the heart rate zones:

• Red Line – 168 to 158
• Anaerobic – 149 to 157
• Aerobic – 140 to 148
• Fat Burning – 130 to 139
• Easy – 121 to 129

I’m happy. I was able to keep my heart rate going at a good clip without over exerting myself. I did hit a maximum heart rate of 164, but only for about 1 minute and 50 seconds, which isn’t that big a deal. I certainly didn’t feel any negative effects from red lining for that long. And I managed a 4 minute and 30 second half mile – up hill!

So, yes, I am content.

Good morning one and all. Well, probably more like one. As in one reader. Anyway, I did a treadmill run. But instead of pace and distance I did heart rate training. I started out at 7 mph until I hit a heart rate of 159. I then dropped my speed down to 2.5 mph and waited until my heart rate dropped below 113. And then I sped back up. As you can see I did this for 30 minutes and still managed to run for 2 miles. The breakdown of my heart rate zones is as follows: 38% (11:28) in no zone, 16% (4:49) in easy, 13% (3:49) in fat burning, 18% (5:22) in Aerobic, and 15% (4:24) in Anaerobic. My maximum heart rate hit 163.

I believe the next time I do a heart rate run I’ll up my lower end to 119 instead of 113. I would like to even out all the zones. I also adjusted the incline a bit. I might also employ that more. I only did it a few times, and only up to 4 inches. But that’s something to work in more seriously down the line.

It turns out I can’t save the graphs of my heart rate or other information, but at least I can post a map of my run with basic information. It’s better than nothing.