C10K, W1, D3

DeeDiddyGee

Good morning, Woggers!

Today's workout is the last for Week 1. Pat yourselves on the back! You are still here, alive and better off for having done W1 of C10K! Congratulations.

Here is the workout!

W1, D3

5-minute warm-up walk/stretch (IMPORTANT! ALWAYS WARM UP AND COOL DOWN)

• Jog for 60 seconds
• Walk for 90 seconds
• Repeat for a total of 20 minutes (total of 8 times)

5-minute cool-down walk/stretch

Is everybody remembering to stretch BEFORE and AFTER each workout? This is important. It increases flexibility, warms up your muscles and reduces the chances of ending up with Plantars Fasciatis, which, believe me, is NO JOKE!

There are 17 members in this group and we've only heard from a couple of people. C'mon folks, let us know how you are doing? Pros? Cons? Successes? Failures? We'll listen.

ENJOY YOUR WEEKEND!

Dee

d_thomas02

W1D3 is in the books. Bumped up my walk and jog speeds by 0.5 mph which brings them to 3.5 and 5.5 respectively. Remember the front of my shins being a lot more sore the first time I did C25K so guessing my overall fitness level is still higher now than it was back then.

I think I will lay back an extra day so I'm on the same M,W,F schedule as Dee.

Still working to get to know my True Fitness 350 treadmill better. I know it has several pre-programmed workouts with varying levels for each workout, but have yet to find any documentation on exactly what each consist of. If anyone has information or can think of where to go for the information, please chime in.

determined24girl

Finished W1 D2 this morning. Have PiYo this evening. Starting off 2016 right.

d_thomas02

Looking at data from my FitBit Charge HR from the W1D3 workout (W@3.5,J@5.5mph)

My max HR was 153 bpm about halfway through the workout and you can see where, between 25 and 30 min, I increased my walk speed from 2.5 mph to 3.0 as I intend to keep walking past the end of the workout (while I finished watching the show on my laptop).

Wasn't sure how to interpret the data so looked up a HR zone calculator on http://www.digifit.com/heartratezones/training-zones.asp and entered my age, max heart rate (220 - age) and resting HR (calcualted by my FitBit) and produced this chart of zones.

Still not sure how to interpret my data, but guessing I don't need to increase my jog speed just yet as 153 is between Zone 4 or 5, depending on who's limits you prefer, but I may want to increase my walk speed i.e. while my average HR is 126 bpm for the entire workout, my HR during the walking intervals dropped below 120, dropping me out of zone 3 (Stamina) and into Zone 2 (Endurance) and the FitBit chart shows my HR occasionally dropping out of the cardio zone into fat burning.

Maybe not for W2D1, but I do intend to step up my workout walk to 4.0 mph very soon.

Any thoughts?

d_thomas02

Received some interesting feedback from the FitBit group where I basically cross-posted my data charts.

For cardio workouts I should lower my jog speed to keep it aerobic and increase my walk speed to keep it cardio for the full workout interval. For me, that means walk at 4 mph and jog at 5 mph.

It was further suggest that at the end of the main workout, If I have any juice left, I should start throwing in {3-4 "strides". Basically pickups of 20sec with a full recovery (60-90sec walking) at a strong pace. Something like 9-10 mph would be appropriate for these. Walk can be nice and easy, around 2 mph. Purpose here being to keep your body in touch with running faster, developing a good stride, and improve elasticity all without being stressful on the body and aerobic system.}

Don't think I'll be doing any 20 sec sprints at 9-10 mph at my age, but I might try and get the old steam engine up to 7 mph and see if any gaskets blow.

Can't wait for Monday's workout!

Cheers!

DeeDiddyGee

Certainly food for thought!