I am officially starting my Marathon Training for the San Francisco Marathon this week.
1) 6:02 AM 15 April 2008 (Long Slow Distance with “Fartlek”)
Distance—12 kms Time—1:08:48 hrs
Average Pace—5:38 mins/km Average Speed—10.6 kms/hr
Maximum Speed—14.4 kms/hr Total Calories—712 cal
Average HR—151 bpm Maximum HR—164
Running Shoes—ASICS Gel-1120 Music—Bob Marley
2) 6:08 PM 15 April 2008 (Speed Play-Yasso 800s)
a) 890 meters—4:51 mins Ave Pace—5:27 mins/km
b) 841 meters—3:52 mins Ave Pace—4:37 mins/km
c) 852 meters—4:09 mins Ave Pace—4:52 mins/km
d) 863 meters—4:01 mins Ave Pace—4:39 mins/km
e) 857 meters—4:35 mins Ave Pace—5:20 mins/km
f) 860 meters—3:58 mins Ave Pace—4:37 mins/km
***10 seconds slow jog in-between runs
Cool Down Run—2.12 kms @ 13:28 mins (Ave Pace of 6:21 mins/km)
Running Shoes—ASICS Gel-1120 Music—Bon Jovi
3) 6:16 PM 16 April 2008 (Tempo Run)
a) 3.20 kms—16:45 mins Ave Pace—5:20 mins/km
Ave HR—151 bpm Max HR—162 bpm
b) 3.20 kms—16:30 mins Ave Pace—5:18 mins/km
Ave HR—159 bpm Max HR—164
c) 3.20 kms—16:42 mins Ave Pace—5:23 mins/km
Ave HR—158 bpm Max HR—164 bpm
d) 3.20 kms—16:32 mins Ave Pace—5:18 mins/km
Ave HR—159 bpm Max HR—164 bpm
***10 seconds slow jog to drink water in between runs
Running Shoes—ASICS Gel-1120 Music—Bon Jovi & Dave Matthews Band
4) 6:11 PM 17 April 2008 ( Slow Run)
Distance—10.52 kms Time—1:03:16 hrs
Ave Pace—6:00 mins/km Ave Speed—10 kms/hr
Ave HR—146 bpm Max HR—157 bpm
Running Shoes—ASICS Gel-1120 Music—Earth, Wind & Fire
5) 7:10 AM 18 April 2008 (Race Pace)
Distance—8 kms Time—41:55 mins
Ave Pace—5:13 mins/km Ave Speed—11.5 kms/hr
Max Speed—14.8 kms/hr Total Calories—588 cal
Ave HR—157 bpm Max HR—162 bpm
Running Shoes—ASICS Gel-1120 Music—Flyleaf & Foo Foo Fighters
My running workouts for this week were done along the 2-mile route inside the camp in Jamindan and along the new 581-meter jogging lane in our parade ground.




















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