Awesome Killer Dreadmill Workout

The other day, I came across some new dreadmill workouts from Triathlete magazine, so today, I finally got motivated to try one of them.  Of course, I modified it because while I was running, I realized I needed to be successful and not discouraged.  So, this is what I did.

5 min warmup
5 min @ 10K pace
5 min @ 5K pace
2 min @ 5% incline
3 min recovery
2 min @ 6% incline
3 min recovery
2 min @ 7% incline
3 min recovery *At this point, I was supposed to start the incline at 6%...I stayed at 5%.
2 min @ 5% incline
3 min recovery
2 min @ 6% incline
3 min recovery
2 min @ 7% incline
3 min recovery
10 min @ increasing speed each min
5 min cooldown *Except I did some strides and finished with 2 min of sprinting.

I finished 5.25 miles.  My average heart rate was 169 and I maxed out at 182.  Definitely a great workout.  I've decided that dreadmills are much more bearable when I do intervals.

Oh and the picture...LOVE IT!  I'm pretty sure this is me...in the form of a hippo!  :)