Run 5K

The Crossfit WOD today was run 5 K for time.

I warmed up with about 500 meters on the rower (maybe more, not exactly sure) then moved over to the treadmill for an interesting hill workout.

I'll try to explain what I did....

Started the treadmill at 15% grade (REALLY steep) and 5.5 mph. I ran 1/10 of a mile like that, then decreased the speed to somewhere around 4 mph and recovered for 1/10th of a mile. For the next 1/10th, I decreased the grade to 14% and increased the speed to 5.7. Ran for 1/10, recovered for 1/10. After every run/recover cycle the grade went down by 1% and the speed went up by .2 mph. This went on for 3 miles, until by the end I was sprinting at 0% grade.

Total time was around 30 minutes, but I didn't write down the exact time.