I was press for time and craving something with a bit more bite on Thursday morning.

So, I warmed up with 8 minutes of incline walking (15%, 5.5km/h).  Then I did alternating 2 minutes at 12km/h and 1 minute at 6kmph with the incline at 3%.  Sad to say that 12km/h on 3% grade is a pretty intense pace for a lumbering water buffalo like me.

My HR monitor began to misbehave in the middle of the session, but by all appearances, I was getting the right effect!

I did repeats until I had 5 minutes left and then I cooled down.  As near as I can figure it, that’s makes this a 9 x 2′ / 1′ rest session.

This is my first time visiting the island of Cebu in the Philippines.  I stayed at beautiful resort very near our facility here.

Now I am on my way back to Boston, on a 5 hour layover in Narita.  I think I will go for a nice walk in a little while to pass the time.

Saturday morning will be a traditional post-travel L4 session on my erg at home.