5th February 2006
Sunday
Day 5 of OVT
Cardio

not much to report people: i did 15 minutes of crazy cardio and called it a day...

Treadmill @ 15 minutes post warmup = 225 kcals

Description of 15 minute cardio

i think its a must that i describe how exactly i managed to burn-up a whooping 225 kcals in merely 15 minutes.

i am going to list the speed + gradient that i ran at on the treadmill... the time listed is the time LEFT after i started... for example; 10 minutes means 10 minutes are LEFT of the workout, and only 5 minutes have passed...

having said that, lets get on with the cardio:

15 - 11 = gradient 0 = speed @ 12 km/h
11 - 8 = gradient 10 = speed 10 km/h
8 - 5 = gradient -5 = speed @ 13 km/h
5 - 3 = gradient 0 = speed @ 6 km/h
3 - 2 = gradient 0 = speed @ 14 km/h
At 2 = STOP... just stop and breathe for 1 minute. no stretching. drinking water is allowed. and breathe.
2 - 1 = gradient 0 = speed @ 11 km/h
1 - 0 = gradient 0 = speed @ sprint.. in this phase, keep increasing the speed till 30 seconds are left and then run at that speed for the remaining 30 seconds. i chose 20 km/h, and boy was that sprint crazy..!


Overall Impression:
good run... the combo of sprinting / walking / jogging which i used was good.. 225 kcals in 15 minutes...!

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