April 8, 2013 MONDAY.

  • @5:25am, 100 hip rotations in 3 minutes 18 seconds
  • @5:29am, 100 side to side twists in 2 minutes 20 seconds.

@5:36pm, the funniest 4:1 3.22K run in 29 minutes 46 seconds, the shortest deliberately slow run too. I fought the urge to overtake elderly walkers – and I did sweat a lot.

I started drinking immediately  after 10 minutes from start…and again after the next 5 minutes. My training is a no drink run up to 10K. 😛 and even up to my thirst threshold of 15K – depending on the pace and location of the run.

A few minutes past 30 minutes, my kids arrived with my wife. We walked and strolled along Baywalk.


April 9, 2013 TUESDAY.

▲ The Plan 🙂

▼ The actual:

@4:59am, we started running from Stop & Shop Sta. Mesa. We stopped for a C.R. break at Jollibee Philcoa for the 9.27K run in 1:16:33.

@6:21am, we proceeded to UP Oblation for the next 1.11K in 00:09:30.

@6:33am, I am already on my way back to PhilCoA to get a ride home. It was a 1.18K run in 00:08:04.

Consumed a small bottle of Gatorade, 500ml of water, and 1 Smart Cobra.

Gear: Orange F50 Racer, Nike Shorts, adidas Tops, Nike Socks, and Hydration Back Pack.



Total Distance and Time: 11.56K in 01:34:07.

  • @8:29am, 20 vertical leg crunch in 33 seconds
  • @8:31am, 100 side to side twists in 1 minute 31 seconds
  • @8:34am, 20 side to side bends  in 49 seconds
  • @8:38am, 100 ups in 1 minute 35 seconds
  • @8:40am, 100 side to side twists in 2 minutes 3 seconds

April 10, 2013 WEDNESDAY.

@5:39pm, a 7.87K 3:1 run walk in 1:10:48

SPLITS: 10:03 / 8:20 / 8:28 / 8:35 / 8:48 / 9:11 / 8:21 / 10:52

Gear: Green adizero F50 Racer, New Shorts, Nike Socks, Greentenial Shirt and a HEAVY hydration back pack.

April 11, 2013 THURSDAY.

  • @5:25pm, 100 ups in 1 minute 12 seconds + 240ml of Cobra Smart

@5:28pm, a 9.24K 4:1 run walk in 1:10:10

Started with a 100-ups before consuming a 240-ml Cobra Smart. I knew it would be a fast one.

SPLITS 7:28 / 7:51 / 7:42 / 8:41 / 6:27 ais stretch + moving 100 ups
8:05 / 7:06 / 7:20 / 7:20 / 6:41 (24)

Gear: adiStart Salvation – one which I thought last Monday to retire. Burlington Socks, Cycling Shorts, and Cream Shirt topped with the Hydration Back Pack.

Felt great over this one run. The speed is very much enjoyable.

Sequence of Shoe Rotation, Monday to Wednesday
Sequence of Shoe Rotation, Monday to Wednesday

That would be:

  1. adiStar Salvation
  2. Orange F50 Racer
  3. Green F50 Racer

Thursday’s, Saturday’s and Sunday’s shoe is adiStar Salvation again.

April 13, 2013 SATURDAY.

Did not woke up for my long run. Adjusted the time of my run in the afternoon. The planned long morning run turned into a short afternoon run.

@5:15pm, 6.77K 3:1 Run Walk in 58 minutes 7 seconds. 5K of jog walk and 1.77 K of speeds.

SPLITS: 8:47 / 9:38 / 9:44 / 8:41 / 8:32 / 6:58 / 7:09 (.77K)

April 14, 2013 SUNDAY.

  • @11:53am, Hip Rotations in 2 minutes
  • @11:58am, 82 Tabata Hammer Curls in 4 minutes
  • @12:05pm, 163 Tabata Free-Hand Standing Flyes in 4 minutes

Again, wasn’t able to wake up on time for the planned long run. Ended up again, in the old route of Baywalk to MOA.

@4:22pm, 10K 4:1 jog walk in 1:29:53. A hot afternoon. Consumed a 500ML of gatorade and 350 ml of water before I ended the run.


NOT a bad week at all. 🙂 I am at my lightest weight for a long long time. 58kgs and feeling very light! 🙂

Thanks be to God!


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