8.5 Mile Easy Jog - Day 10/ Military Operations March 13, 14, and 15

Friday, March 13, 2009
Airborne Operations:
4 Jumps
1500' AGL
UH-60

Saturday, March 14, 2009
9 Mile Ruck March
Time: 2:09:52
Pace: 14:25
Time in Aerobic Zone: 1:14:41 minutes (Between 110 - 140 bpm)
Time Above Zone: 18:19 minutes
Time Below Zone: 36:52 minutes
Average Heartrate: 130 bpm
Average Percentage of maximum heartrate: 74%
Maximum Heartrate: 163 bpm
Maximum Percentage of Maximum: 93%
Calories burned: 1284

Sunday, March 15, 2009
Rest

Monday, March 16, 2009
Task: Build muscular endurance by jogging an easy 8.5 miles.

Condition: Given suitable area for running, free of automobile traffic and a heartrate monitor to measure intensity.

Standard: Objectify intensity by keeping the heartrate between 145 and 165 bpm for at least 60 minutes.

Miles: 8.5
Pace: 10:40
Time: 1:30:45
Time in Aerobic Zone: 1:12:07 minutes (Between 145 - 165 bpm)
Time Above Zone: 00:15 minutes
Time Below Zone: 18:23 minutes
Average Heartrate: 150 bpm
Average Percentage of maximum heartrate: 86%
Maximum Heartrate: 168 bpm
Maximum Percentage of Maximum: 96%
Calories burned: 1154