This morning I headed to the gym for some Stage 3 NROLFW. Today was my last time to do Workout 1 for Stage 3. I’ll finish up Workout 2 later this week, so stayed tuned for a full report coming soon.
Since I had done a lot of lifting, I wanted to keep my cardio short but intense. I opted for a two mile treadmill run with one-minute speed intervals. It went like this:
set treadmill at 1% incline
time……speed
0-3………6.0-6.5
3-4……….7.5
4-4½…….6.3
*repeat minutes 3-4½ two more times
7½-8½….7.8
8½-9……..6.3
*repeat minutes 7½-9 two more times
12-12½……6.3, extra recovery
12½-13½….7.5
13½-14……..6.3
*repeat 12½-14 two more times
17-18…………6.0
This brought me to just over two miles.
After the gym, I was craving cereal, so I had some Kashi Go Lean with coconut milk, a handful of almonds, and an orange on the side:
