As I ran out of days this week with my training I had to combine two programs that should take me 1 hour 45 mins in total, into a one hour program.

In order to try and gain the benefit of both the strength circuit and the non running long interval I combined them into one session.  I started with the strength training circuit but cut the number of sets down to two which meant I completed it in about 25 mins (including my warm up).

I then went on to complete a 35 minute non running interval.  I warmed up for ten minutes at a RPE of 7 by walking on a treadmill for 10 mins at a speed of 6.5 kmh up an incline of 7.5.

I was then going to get off and do the 20 minute rowing sprints that I had done on previous sessions but ended up staying on the treadmill.  This was because I was helping one of my young clients (the same one that got on the rowing machine before me two weeks ago) and realised he was going to need my help in order to complete his treadmill sprints.

So I decided to do some extreme hill walking.  From 10 mins to 30 mins I walked a minute at 8 kmh up a 15 incline and then for a minute at 5.5kmh up a 5 incline.  Alternating this 10 times was actually tougher than I thought (not as tough as the young client next to me was working however).

I then finished off with a 5 minute easy walk back at 6 kmh up a 5 incline.

Much easier than what my client was doing but as this was a non running day, the hardest I could work on a treadmill without running or falling of the back.

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