20 Kms @ 1:58:13 Hours

13 March 2008 (5:29-7:30 AM)

Waking up early at 4:00 AM for the Army Physical Fitness Test Challenge and its postponement brought me to an earlier and another long run for today. Starting from my quarters at Fort Bonifacio, I proceeded to the Heritage Park up to C-5 Road and back towards the Libingan ng mga Bayani for one round taking the outermost roads of the park. From the Libingan, I went to the Headquarters Philippine Army Grandstand and had one round in its two-mile run route. I went out from Gate 1 of Fort Bonifacio and went to The Fort, going around the different routes inside the complex. From The Fort, I went back to Fort Bonifacio.

I was able to cover a distance of 20.10 kilometers with a time of 1:58:13 hours which was a little faster than my long run yesterday. I started at 5:29 AM and was able to finish the run at 7:30 AM with a slow jog back to my quarters. I had a 15-minute stretching after I finished my slow jog.

The following data were taken from my GF 305:

Distance—20.10 kilometers             Time—1:58:13 Hours

Average Pace—5:52 mins/km         Average Speed—10.2 kms/hr

Maximum Speed—14.2 kms/hr      Total Calories—1,470 cal

Average HR—154 bpm                     Maximum HR—172 bpm

Total Ascent—596 meters               Total Descent—589 meters

Running Shoes—ASICS-Gel 1120 

Music—Barry White: The Ultimate Collection (This “sexy” voice during the Disco Era in the 70’s-80’s died last year. Here are some of his songs—“You’re The First, The Last, My Everything”, “Love’s Theme”,”Don’t Make Me Wait Too Long”, “Can’t Get Enough Of Your Love Babe”, “Let The Music Play”, “Just The Way You Are”, “Love’s Theme”, and others).

This was my first time to use my Ipod Classic in my running workout.

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