To be sure to go through it to the end, and for a first try, I’ve done the 3-min running parts at 9kph, but the 5-min ones at only 8kph. The small incline at the end of the last run was quite hard, I must admit... but I’ve done it! I hope I will be able to do all the running parts at 9kph by the end of the week... Thank you again for a nice coaching session!
jeansebg - 3year
Done it by pushing it from 8 to 8.5kph on the 5-min running parts, this (second) time!
jeansebg - 3year
I’ve succeeded in doing all the running parts at 9kph for this last time of the week! ;)
aprils - 2year
I liked going off-trail (and over lakebed?) in this one, and the flatter road was helpful, too. 6kph was just a bit slow for the walking parts, and 8.5kph for the "light jogs" took about a minute longer for each (so the whole run was about 39 minutes this first time through instead of 34). Thank you for these coaching tips!
aprils - 2year
[[tag]]@jeansebg[[/tag]] Thanks for these numbers! Very helpful for trying this out in Challenge Mode so that it also counts in the adidas running app.
aprils - 1year
From this video in Kinomap Coaching (to know before starting or if not hearing the audio): "For your 3 runs in week 4, you will begin with a brisk 5-minute walk, then 3 minutes of running, 1-and-a-half minutes of walking, 5 minutes of running, 2-and-a-half minutes of walking, 3 minutes of running, 1-and-a-half minutes of walking, and 5 minutes of running."🙂