17 March 2008 (4:54-6:30 PM)

I had my Monday afternon run at the camp, along the 2-mile run course. After my usual 15-minute stretching exercises, I started to warm-up with a slow jog for about a 800 meters. I made my first “surge/fartlek” run which lasted for 1 minute (60 seconds) and slowly jog for 45 seconds in between runs. I made at least 12 “fartlek” runs/repetitions while running along the 2-mile route. I saw to it that my 1-minute speed runs are done on the ascending portions of my route with the rest/slow jog done on the flat and downhill portions. Sometimes, I had at least 2-3 “fartlek” runs on the flat portion of the course.

In order to approximately estimate one minute of my run, I count up 60-70 whenever my left foot strikes the ground or my right foot if ever I start counting with my right foot hitting the ground. I count 45-50 for my slow jog. My average pace in these “surges” or “fartlek” intervals is about 4:30-4:45 mins/km.

After the “fartlek” runs, I continued my run with my usual pace and I was able to cover an overall distance of 15.31 kilometers or 9.57 miles.

It was a nice run as the weather cooperated without any rains today in Jamindan.

The following were the registered data in my GF 305:

Distance—15.31 kilometers     Time—1:33:05 Hours

Average Pace—6:04 mins/km        Average Speed—9.9 km/hr

Maximum Speed—15.4 kms/hr      Total Calories—1,112 cal

Average HR—155 bpm                     Maximum HR—170 bpm

Total Ascent—533 meters                Total Descent—560 meters

Running Shoes—ASICS Gel-1120

Music—Bon Jovi/U2/Eagles