5:42 PM 03 September 2008 (1st Tempo Run For The Month)
I did a tempo run around the streets in the neighborhood where one loop of my pre-designated course has a distance of 2.73 kilometers. I did the 1st loop at an easy pace, averaging at 6:23 minutes per kilometer with a lap time of 17:28 minutes. For the 2nd and 3rd loop, I increased my pace with an average of 5:21 minutes per kilometer with a finish time of 29:24 minutes. I reduced my pace on the 4th & last loop with an average of 6:02 minutes per kilometer, finishing in 16:30 minutes. I ended my running workout with an additional 410 meters with a fast average pace of 4:48 minutes per kilometer.
I was able to run a total timed distance of 10.94 kilometers with a total time of 1:03:22 hours.
At 7:45 PM, my son and I went to Gold’s Gym for a 1 1/2-hour workout. I did core-strengthening exercises using the different abs and back muscle machines inside the gym. I was not able to count how many sets of 100 repetitions of abs exercises and back muscle extension exercises I did during the duration of our stay in the gym. I did some leg strengthening exercises for the knees and hamstrings with the Zero Machines before ending my workout.
2 thoughts on “Tempo Run (Sep 08-1) & Gym Workout”
How’s your garmin 305 so far? I just got mine replaced due to peeling rubber on the sides. Great workout, Im just going to start running again next week. : )
markfb, my GF 305 is ok. it needs to be completely charged before using for my long runs on the mountain trails. you need to erase the recorded data from the watch on a regular basis to make it more reliable. i am glad you are back on your running again. i suggest you train and finish your 1st marathon so that you’ll be qualified for the ultra event i am planning to conduct on april or june 2009. good luck and see you soon!