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Training Journal (02-08 Dec 2007)

7 12 2007

02 Dec 2007 (Sunday)—27th RUNNEX 10K Executive Classic Race @ UP Diliman Compound; Time: 52:07 minutes; Average Pace: 8:23 minutes per mile/5:12 minutes per kilometer. Total Distance: 1oK/6.2 miles. (Comment: Improved 10K PR best time by 3:24 minutes)

03 Dec 2007 (Monday)—Rest/No Runs; Raining in Jamindan

04 Dec 2007 (Tuesday)—Rest/No Runs; Still raining in Jamindan

05 Dec 2007 (Wednesday)—2K run @ 6:30 minutes per km pace; 15-minute stationary cycling at 65-70 rpm; workout at my quarters’ mini-gym using free weights; 3 X 20 Biceps Curl (20 lbs); 3 X 10 Bench Press (50 lbs); 3 X 20 Heel Raises (30 lbs); 3 X 10 Dumbbell Flyes (20 lbs); 3 X 20 Knee Bends w/ 20 lbs weight; 3 X 20 Inclined Sit-ups; and 15-minute stretching before and after run/workout. Total Time for Run & Cycling: 28 minutes; Total Distance: 5K or 3 Miles (Comment: Started to rain after running one kilometer)

06 Dec 2007 (Thursday)—3 X 2-mile route; 1st rep @ 16:50 minutes (8:25 mins/mile); 2nd rep @ 16:26 minutes (8:13 mins/mile); and 3rd rep @ 18:19 minutes (9:09.5 mins/mile); 300-meter cool down run. Total Time: 53:35 minutes; Total Distance: 6.3 miles or 10 kilometers.

07 Dec 2007 (Friday)—No Runs/Rest; Body Massage

08 Dec 2007 (Saturday)—LSD Run along the 2-mile route inside camp; 8 X 2-mile with an average pace of 10:10 minutes per mile or 6:15 minutes per kilometer; Total Time: 2:42:37 hours; Total Distance: 16 miles or 25.6 kilometers.

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