Today's session

Wed Jun 10 · Garage 76–81°F est · Controlled moderate

controlled moderate · 50 min coffee adj sleep 7+h water spikes ignored

Warm5m

Build8m

Push27m

Ease5m

Cool5m

2.20%

2.62%

2.83%

2.51%

1.90%

Intensity Profile

Warm Build Push Ease Cool

Warm up

2.2 mph · 0% incline

0 – 5 min

<105 bpm

Build

2.6 mph · 2% incline

5 – 13 min

105–115 bpm

Controlled push

2.8 mph · 3% incline

13 – 40 min

115–125 bpm

Ease off

2.5 mph · 1% incline

40 – 45 min

105–115 bpm

Cool down

1.9 mph · 0% incline

45 – 50 min

<105 bpm

Warm up

0 – 5 min

2.2 mph · 0%

<105 bpm

Build

5 – 13 min

2.6 mph · 2%

105–115 bpm

Controlled push

13 – 40 min

2.8 mph · 3%

115–125 bpm

Ease off

40 – 45 min

2.5 mph · 1%

105–115 bpm

Cool down

45 – 50 min

1.9 mph · 0%

<105 bpm

Duration

min

Peak HR

115–125

bpm

Cap

128

hard stop

Controlled moderate today: two recent outdoor walks plus 7+ h sleep are OK for a treadmill moderate day, and brief peaks from drinking water should not drive the plan.
Forecast-derived garage estimate 76–81°F from Fremont sunny late morning; actual thermometer overrides. Sunny drift can add ~2–3°F during the session.
If actual garage ≥80°F or HR is already >115 by minute 8: convert to Z2 at 2.5–2.6 mph / 1–2% for 35–45 min. If actual garage ≤74°F and HR stays <115 after minute 18, optional +0.1 mph or +1% incline.
CAP: ignore brief drinking-water spikes. Keep sustained walking HR ≤125; hard stop 128. If HR >125 for 2–3 min while not drinking, drop to 2.2 mph flat.
Stop for dizziness, chest symptoms, unusual shortness of breath, headache, calf pain, feverish/body aches, or if HR feels disconnected from effort.
Drink water in small sips; sit 2 min before standing.