Run/Walk (1:2 -> 1:1)

Duration = 35:09
Distance = 2.65
Calories = 292
Max HR = 195
Avg HR = 151
Running Index = 37
Max Cadence = 107
Avg Cadence = 80

Great Session! Increased the grade on the treadmill to 3.0% (normal, and minimum, is 1.5%). Started with the 1 minute run/2 minutes walk with walk at 3.0 mph and first run segment at 5.0. Most of the rest were done at 6.0. After 12:00, the intervals changed to 90 seconds run/90 seconds walk. The first 90 second run segment peaked at 8.0 which generated a heart rate peak at 185. The 21:00 run segment again peaked at 8.0 with another 185 heart rate peak. I now was looking to try to get a Max Heart Rate value. After the 27:00 run segment, I did the walk at 4.0. I then did 90 seconds at 8.0 with a heart rate peak at 195. I finished with a cool-down at 3.5 then 3.0 for the remainder of the session.

I have now adjusted my values to use 195 as the Max Heart Rate and a previously measured Resting Heart Rate of 55. 195 may still not be my actual Max Heart Rate, but it is probably close and pushing into this realm is fairly hard and not needed where I am in training.

I initially did 90 seconds to see if the heart rate would plateau. As I felt good, I decided to stay with the 90 second intervals for the rest of the session. Even with the intense segments, I finished strong. Assuming no delayed onset issues, I have made progress to full capability. Finally, 8.0 is in the realm of one of my long-term goals, and it felt good to be able to run at that speed. I intend to stay with the 1:1 ratio on the "hard" days, and I intend to stay with the 3.0% grade for the time being.