3k
Start 8.00
Went to the gym so that I could do a couple of k on the treadmill before showering there as I knew I most likely wouldn't have time to run later in the day. Increased the slope by 0.5 (not sure what angle this means, it's just how the machine is calibrated) every 100m till 1k at 9kph. By this time I was at about maximum effort and slowed the speed to 8kph as I reduced the slope every 100m again by 0,5 till I was back at my usual polder level. Good to have this access to controlable hill training.
Start 8.00
Went to the gym so that I could do a couple of k on the treadmill before showering there as I knew I most likely wouldn't have time to run later in the day. Increased the slope by 0.5 (not sure what angle this means, it's just how the machine is calibrated) every 100m till 1k at 9kph. By this time I was at about maximum effort and slowed the speed to 8kph as I reduced the slope every 100m again by 0,5 till I was back at my usual polder level. Good to have this access to controlable hill training.
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