WORKOUT 28 Nov 08

Cardio Coach #8 on treadmill (did all hills as speed intervals @ 1% - 1.5% grade):

Challenge 1 - 3:00 to reach level 3 (3.5 - 4 mph) 2:00 @ level 3 (4 mph) 1:30 finish @ level 4 (5 mph)

Challenge 2 - first 8 minutes: alternating 1:00 4 mph walk/1:00 5 mph run 2:00 rest second 8 minutes: alternating 2:00 5 mph run/1:00 3.5 mph walk

Challenge 3 - 3:00 level 3 (4 mph) + 1:00 level 4 (5 mph) 2:00 recovery 2:00 level 3 (4 mph) + 1:00 level 4 (5.5 mph) 1:00 recovery 1:00 level 3 (4 mph) + 1:00 level 4 (5 mph) :30 recovery 1:00 level 4 (5.5 mph)

Totals: 60 minutes, 3.77 miles