20 March 2008 (6:48-8:00 AM)

I woke up early in the morning and I started to prepare for my running workout at 6:00 AM. After 20 minutes of stretching and slow jog for about 400 meters to warm-up, I started my run around the camp along the 2-mile route that I have measured. I planned to have a one hour run and just maintained a pace that I felt I was comfortable. I concentrated on my running form along the ascending portions of the route and made some “hill bounding” exercises. I consider this run as one of my endurance/strengthening runs in preparation for my next road race.

There are three ascending portions of the route which cover the first mile and the rest is a flat distance of about 800 meters and the remaining are descending portions. The 2-mile course inside the camp is very challenging, most especially with the 1st mile.

I was able to cover a distance of 12.21 kilometers or 7.63 miles for this morning’s running workout. The following were the data taken from my GF 305:

Distance—12.21 kms                        Time—1:09:04 hrs

Average Pace—5:39 mins/km           Average Speed—10.6 km/hr

Maximum Speed—15.1 kms/hr         Total Calories—897 cal

Average HR—157 bpm                        Maximum HR—168 bpm

Total Ascent—333 meters                  Total Descent—339 meters 

Running Shoes—ASICS Gel-1120

Music—ABBA (In memory of Ola Brunkert, drummer of the group who died last 16 March 2008 in his home in Arta, Mallorca Island, Spain)

20 March 2008 (5:07-6:35 PM)

In the afternoon, after watching TV and reading the newspapers, I prepared for another running workout with the plan to reach the highest peak within the camp where the rest of the mountail trail/road would lead. It was an easy and slow run with the objective of not stopping along the ascending portions of the route. I did not stop along the route and just kept maintaining my slow pace. I was able to reach the end of the roads inside the camp. I was not able to experience any problems with my breathing and heart rate.

This was a very slow run but I consider this as my strengthening/endurance running workout. The following data were registered in my GF 305:

Distance—10.02 kms                 Time—1:26:03 hrs

Average Pace—8:35 mins/km      Average Speed—7.0 km/hr

Maximum Speed—11.1 km/hr      Total Calories—628 cal

Average HR—121 bpm                   Maximum HR—159 bpm

Total Ascent—402 meters             Total Descent—433 meters

Running Shoes—NIKE Training Air Edge

Music—Justin Timberlake/Rod Stewart

Total Distance For The Day—22.23 kms or 13.9 miles