16 January 2008
I started my run at 6:40 AM along the 2-mile route inside the camp. As always, I started my run at a very slow pace because the first 200 meters is uphill with the rest of the 1st mile going slightly downhill. However, the last one mile is a “killer” uphill one.
The workout is a slow and easy run with emphasis on going strong and emphasis on knee upward movements in uphill portions of the route. My time for the first round was 17:50 minutes. The second round was timed at 35:07 minutes. My third round’s time registered at 52:35 minutes. My fourth round was at 1:11:48 hours.
I was able to run 5 times around the 2-mile route with a total distance of 10 miles or 16 kilometers. My average pace was 9:04 minutes per mile or 5:40 minutes per kilometer.
The following were data taken from my TIMEX Zone Trainer Digital Heart Monitor:
Elapsed Time—1:30:41 minutes
Time In Zone—1:13:12 minutes
Maximum HR—153
Minimum HR—86
Average HR—140
Total Calories—1,066
Bald Runner 