20-26 July 2009
Monday—Had a “runabout” along the streets of Metro Manila for three (3) hours covering a distance of 26 kilometers in the early morning. It was a slow run with an average pace of 6:30-7:00 mpk. I ran continously for the first 15 kilometers and later alternately, running and brisk walking for the remaining distance of my route.
Tuesday—Another 1:45 hours run in the morning along the streets of Metro Manila covering a distance of 17 kilometers.
Wednesday—Speed Training at the ULTRA Oval Track—6 X 400 meters @ 1:38 minutes with 1-minute rest interval. Had 4 laps before and after as warm-up and cool-down run, respectively. After 5-minute rest, I had another 30-minute slow steady run after speed workout. I covered an estimate distance of 12 kilometers.
Thursday—Hill Workout in Antipolo in the early morning covering a period of 2 hours, a “group” run with Elite Team Bald Runner. Estimated distance: 16 kilometers
Friday—Tempo Run at ULTRA Oval Track. 20-minute slow run; 30-minute at race pace; and finished with a 20-minute slow run in the afternoon. Distance Covered: 12K
Saturday—Easy long run with a distance of 16K along the streets of Metro Manila in the morning.
Sunday—Run For M.E. 5K Race @ Ateneo de Manila University Campus. It was followed with an easy 5K run.
Total Mileage—109 Kilometers