3rd Week Of Training (January 20-26, 2014)

31 01 2014

January 20, Monday—Rest Day 

2-Hour Massage

January 21, Tuesday: @HPA Parade Ground (Paved & Dirt Roads)/ Start: 7:52 AM

Distance—10 Kilometers/6.2 Miles

Time—57:15 minutes

Average Pace—5:42 mins/km

Average Speed—10.5 kms/hour

Total Calories—686 cal

Total Ascent—323 meters

Total Descent—232 meters

Weather—Cloudy

Shoes—HOKA One One Stinson Evo

January 22, Wednesday: @Remy Field Oval Track/ Start: 7:14 PM

Distance—13 Kilometers/8.1 Miles (Tempo Run: 4K Easy Run; 5 X 800 with 800 as Recovery in between repetition @ 4:00-4:10 minutes per repetition)

Time—1:16:09 hours

Average Pace—5:50 minutes/km

Average Speed—10.3 Kms/hour

Total Calories—897 cal

Weather—Night Run/Cold/Windy

Shoes—ASICS Gel-Lyte Racer

(Note: Slower Time due to Lots of Runner & Walkers on the Oval Track)

23 January, Thursday: @ Mt Natib Trail Route/Start—10:15 AM

Distance—42 Kilometers/26 Miles (Trail Run with Power Hike)

Time—10:50:09 Hours

Average Pace—25 minutes/mile

Total Calories—1,757 cal

Elevation Gain—1,780 meters/5,873 feet

Elevation Loss—1,778 meters/5,868 feet

Minimum Elevation—30 meters/95 feet

Maximum Elevation—865 meters/2,852 feet

Weather—Sunny and Windy

Shoes—Helios, La Sportiva

24 January, Friday—Rest Day

30-Minute Stationary Bike (PM)

25 January, Saturday: Start: 5:00 AM

Race Director—2014/4th Edition of the Bataan Death March 160K Ultra Marathon Race

26 January, Sunday—Rest Day

40-Minute Stationary Bike

Total Weekly Mileage: 65 Kilometers/40.6 Miles

Total Vertical Distance (Ascent): 2,415 Meters//7,921 Feet

@ Kilometer #7 To Mt Natib

@ Kilometer #7 To Mt Natib (100-meter uphill paved road of the trail route)


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