17-09-2026, 01:54 PM
Thanks Gavin I have been contemplating a small change for a while now and with the weather being what it was this morning I decided that a trip to gym was in order. A speed session on the treadmill was not exactly the thing on the top of my bucket list but as I was there and needed to complete the session, I started with a walk and upped the dial into a light jog. Before my knee injury and Covid I would occasionally throw in a hard Fartlek session at the gym on a treadmill, so it’s not entirely foreign to me.
After a 6 minute warm-up I wound the belt up to 13.7 Km/h, heres how it went:
1st KM: 4’29.4 @ 150 BPM. This was actually the fastest Kay I have run since starting the program. I haven’t until today been under 4’30 so this was quite a pleasant revelation. It wasn’t the easiest run but it was good to feel that I was consistent over a distance as that certainly has not been the case recently.
2KM: 9’23.0 @ 152 BPM. Going below 10 minutes for a 2K segment I think has only happened once so again this felt great.
3rd K: 4’39.4 @ 152 BPM. Although this was slower than the 1st K I started out after the 2 Km segment @ under 13 Km/h at 12.7. to finish in around 4:15/min felt amazing but also left me with a realization of how fast 4:15 really feels. That was again pre covid my standard 5K pace so I do realize how much work I need to do to get back there.
Overall a great session I walked out after a shower feeling really chuffed with both the change of venue, surface and pace.
After a 6 minute warm-up I wound the belt up to 13.7 Km/h, heres how it went:
1st KM: 4’29.4 @ 150 BPM. This was actually the fastest Kay I have run since starting the program. I haven’t until today been under 4’30 so this was quite a pleasant revelation. It wasn’t the easiest run but it was good to feel that I was consistent over a distance as that certainly has not been the case recently.
2KM: 9’23.0 @ 152 BPM. Going below 10 minutes for a 2K segment I think has only happened once so again this felt great.
3rd K: 4’39.4 @ 152 BPM. Although this was slower than the 1st K I started out after the 2 Km segment @ under 13 Km/h at 12.7. to finish in around 4:15/min felt amazing but also left me with a realization of how fast 4:15 really feels. That was again pre covid my standard 5K pace so I do realize how much work I need to do to get back there.
Overall a great session I walked out after a shower feeling really chuffed with both the change of venue, surface and pace.