Type - gradient / hill run
Distance - 3.3 miles
Time - 30 minutes
Back to the gym today for a session on the treadmill. I decided to try moving to level 11, one notch up from over a week ago, and two notches up from the beginning of the month. Given the step up from level 9 to level 10 was pretty intense I limited myself to 30 minutes on moving up to level 11.
Before starting out I did fifteen minutes on the cross trainer, and then moved to the treadmill. The programme started at 11.8 km/h and then moved up to 12.5 km/h before starting to increase the gradient. This was over 1 km/h faster than the level 10 programme, and as the intensity increased, the extra speed really started to burn.
I had planned to extend the run to 40 minutes, doing a steady 12 km/h on the flat for an extra ten minutes. By the end of the programme (30 minutes) I didn't have much in me left to carry on. I thought that the programme had given me a decent enough work out, and the machine said I had burnt over 700 calories, so I didn't feel too bad about finishing there.