16 January 2008 

After running 10 miles this morning, I attended to all the paper works which needed my attention and decision. Later, I called my Chief of Staff to relay to him my instructions/directives on what to be done in the coming days and things to follow-up among our subordinate units. After lunch, I reviewed our plans and thrusts for this year and came up with my schedule to visit my subordinate units within my Command in the coming days & weeks. I had to rest later and was able to sleep for almost two hours before preparing myself for another running workout in the afternoon.

 After a 20-minute stretching, I started my first round of the 2-mile route inside the camp. I finished the first round in 16:25 minutes. My second round was timed at 32:15 minutes, making the round covered in 16:50 minutes. My third round was timed at 47:42 minutes, which means that I made the last round in 15:27 minutes. I made a one-mile run as my cool-down run after running three rounds along the 2-mile route. 

I considered this running workout as a modified “speed play” where I increased my speed on the uphill portions of the route. My average speed for the run was 7:57 minutes per mile or 4:58 minutes per kilometer. This was my fastest time so far for the distance of 6 miles along the 2-mile route inside the camp. 

My TIMEX Watch Zone Trainer Digital Heart Monitor registered the following data: 

Elapsed Time—47:42 minutes 

Time In Zone—44:58 minutes

 Maximum HR—162 

Minimum HR—93 

Average HR—147 

Total Calories—613 

Total Distance: 7miles or 11.2 kilometers