8.5 Mile Easy Jog - Day 15

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 110 and 140 bpm for at least 1.5 hours.

I accidentally stopped my heartrate monitor after a brief pause for relief, so the statistics for this workout were broken into two parts even though this was one run.

Part 1
Miles: 4.25
Pace: 11:19
Time: 0:48:05
Time in Aerobic Zone: 0:41:53 minutes (Between 110 - 140 bpm)
Time Above Zone: 00:54 minutes
Time Below Zone: 05:18 minutes

Calories burned: 484

Part 2
Miles: 4.5
Pace: 11:06
Time: 0:50:00
Time in Aerobic Zone: 0:34:50 minutes (Between 138 - 149 bpm)
Time Above Zone: 04:02 minutes
Time Below Zone: 11:09 minutes
Average Heartrate: 141 bpm
Average Percentage of maximum heartrate: 81%
Maximum Heartrate: 156 bpm
Maximum Percentage of Maximum: 89%
Calories burned: 566

Perfect Push-up Laps / 3 Mile Easy - Day 14

Task: Build muscular strength and endurance by jogging an easy 10 laps of a .33 mile loop, performing 20 Perfect Push-ups per lap.
Condition: Given suitable area for running, free of automobile traffic.
Standard: Complete 10 laps.

This easy run served to expedite recovery from the 15 mile long run yesterday, while keeping the heartrate elevated between sets of push-ups.

Miles: 3.3
Pace: 12:17
Time: 0:40:34
Calories burned: 495

200 Perfect Push-ups

15 Mile Easy Jog - Day 13

Task: Build muscular endurance by jogging an easy15.0 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 131 and 151 bpm for at least 2.5 hours.

Miles: 15.0
Pace: 11:32
Time: 2:53:05
Time in Aerobic Zone: 2:18:06 minutes (Between 131 - 151 bpm)
Time Above Zone: 10:02 minutes
Time Below Zone: 24:57 minutes
Average Heartrate: 140 bpm
Average Percentage of maximum heartrate: 80%
Maximum Heartrate: 180 bpm
Maximum Percentage of Maximum: 103%
Calories burned: 1247

32 Perfect Push-ups


First long run of the year. Walked the hills to keep my heartrate from going (staying) above 151 bpm.

7.0 Mile Easy Jog - Day 12

Task: Build muscular endurance by jogging an easy 7.0 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 141 and 161 bpm for at least 60 minutes.

Miles: 7.0
Pace: 11:07
Time: 1:17:53
Time in Aerobic Zone: 0:46:02 minutes (Between 141 - 161 bpm)
Time Above Zone: 00:15 minutes
Time Below Zone: 31:52 minutes
Average Heartrate: 140 bpm
Average Percentage of maximum heartrate: 80%
Maximum Heartrate: 160 bpm
Maximum Percentage of Maximum: 91%
Calories burned: 878

10 Mile Easy Jog - Day 11

Task: Build muscular endurance by jogging an easy 10 miles.
Condition: Given suitable area for running, free of automobile traffic.
Standard: Complete run

Miles: 10
Pace: 10:52
Time: 1:48:40

Calories burned: 1462

30 Perfect Push-ups

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

3 Mile Easy Jog - Day 8

Task: Build muscular endurance by jogging an easy 8 laps of a .375 mile loop.

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 135 and 149 bpm for at least 30 minutes.

Miles: 3.00
Pace: 10:58
Time: 0:32:56
Time in Aerobic Zone: 16:28 minutes (Between 145 - 165 bpm)
Time Above Zone: 02:57 minutes
Time Below Zone: 13:31 minutes
Average Heartrate: 136 bpm
Average Percentage of maximum heartrate: 78%
Maximum Heartrate: 157 bpm
Maximum Percentage of Maximum: 90%
Calories burned: 348