I googled and did a bit of research on 'backpack' training and as per usual loads of conflicting advice! Anyway, I feel that I know my body and am comfortable with how my training is going so I take a bit of advice from here and a bit from there...
So for the first day, I loaded my pack with a whole lot of books off my bookshelf..admittedly I did leave 2 books behind in the car at gym...it was feeling a tad too heavy!
I started off on 12.5% incline, speed at 4.5km/h. I walked this way for about 25min, then upped the incline to 14% for another 20min. I then dropped my incline to 13.5% and at 4.3km/h for around 15min, followed by 13% at 4.5km/h to finish off for about 20min! A total of 80min - 1 hour 20 minutes.
I could definitely feel the weight of the pack in my thigh and butt muscles, but I am confident that I can load my pack a bit more for next time!
I am also adding wrist weights/dumbbells from tomorrow.
I'm planning a day hike on Saturday at the Hennops River Trail, I think it's about 12km or so, a really nice hike close to Joburg!
Watch this space...