Well on the treadmill I run between 5.0 and 10.0 KMH at half "elevation" (basically a rather steep slope) for 15 mins. On the others its a bit harder to judge as I am doing preplanned "workouts", but suffice it to say my heartrate tends to go into the 180's on them, and I usually end up doing just less than 1 km.
Is it bad that I do very little cardio? I walk for ~1 hour everyday just running errands, and I did some shadowboxing (though without the footwork) this weekend, and will do more later this week if I have time. But other than a five-minute warm up at the gym, everything else I do is strength training.
Mind you, I'm trying to gain muscle, not lose fat. I have very low fat reserves as it is, and losing that would be bad.
Biophilic bookworm by day, gentleman adventurer by night.I have three slots of 15 mins, and one of 5 mins at the start to warm up. I usually end up watching Midsommer Murders on the viewscreens whenever I am running.
Well you could always stick on some music if you have an MP 3 player of some description, or if you are feeling very retro a walkman. Either that or just go for a run in the outdoors, it might be embarrasing, but at least you won't be bored.
I DO get bored running outside. I can only run competitively, otherwise I just lack the motivation to not slow down into a walk. It's a shame because I'm a pretty decent sprinter - my varsity teams in high school were track and field, field hockey and flag football.
Biophilic bookworm by day, gentleman adventurer by night.Which is funny, I don't get bored running outside. So long as it isn't on say a circular track. If there's somewhere to go even if the course loops back around and something to see while on it I'll keep going.
I've run more than 8 miles in a single day before for just that reason.
Speaking of running 8 miles, I did that yesterday albeit 2 and half minutes shorter than the original 8 miles and small change. I tried outrunning the sunset because I got back on the road back home really late in the day (Sun sets in my part of Colorado at 4:15 PM this time of year.) but I didn't make it time. I missed beating the sunset by like 3 minutes and change. (Then again sunset is kinda non-uniform where I live owing to the mountain. At the time I got home the ridge to the south was still sunlit for a few more minutes.)
But all of that running is worth it. I noticed yesterday in the shower that combined with my other physical exercise of things like push-ups, military movement drills and other stuff in my Army Physical Fitness Manual that I have next to no fat left in my arms, most of my legs and from the neck up. Even on the chest and gut there isn't much left visibly.
Having a pretty landscape to run through does tend to make a difference.
1 hour running (about 7 miles)
30-45 min stretching
20ish minutes light Pilates (if I feel pudgy around the torso which is perhaps 35% of the time)

Turns out my routine is actually working; I'm definitely getting more toned. Not as much as I'd like, yet, though.