boy I'm rusty

Time: 6:30am
Place: MAA gym
Treadmill interval workout

What I ate before: yogurt and banana
How I felt before slightly tired and sore from previous day

On the menu: 15 min warm @9.6kph 4 accelerations for 15 sec every 3min. 10.6,11.6,12.6 13.6

1x8 of 1 min at 14kph. Rest period of 1 min at 9.6kph
Incline: 1 set at zero, 2nd at 0.5 3rd at 1.0 4th at 1.5 5th at 1.5 6th at 1.0 7th at 0.5 8th at zero

10min at 9.6kph
cool down (5min)

How I felt before: slightly apprehensive but otherwise fine.
How I felt during: very well for the first half until I hit set 5. Then things became difficult. Dorys happened to be training 2 treadmills over so that provided some psychological benefit to me.

Heart rate hit 173bpm which was in the range
During the 10min cooldown, concern as the heart rate did not drop back to sub 150 quickly. Hovering in the 150-155 range. During the last five minutes at 9.6kph heart rate feel between 140-145.

Cool down brought heart rate down to 120. Normally 100-110.

Despite feeling good this speed workout proved to be taxing on my system.

I am so rusty.

After thought: 14kph was the proper speed for me to stay within range.