Training Log: hel vino

Strength & Conditioning 30:00 [1]

Kenya session 1 but skipped 3 of the exercises, gløs more disgusting than I remembered (rotting stench) & already crawling with students at 8am.

Note
(rest day)

C • hey! 2

Running 1:38:00 17 km (5:46 / km)
ahr:145 max:175 shoes: Nike Pegasus+

To Singore forest & back 6am start

C • 6am - thats impressive - i... 4

Orienteering 25:00 [2] 3 km (8:20 / km)
ahr:131 shoes: Nike Pegasus+

Singore Forest. Really only jogging with a map but an orienteering map!

Running 1:08:00 12 km (5:40 / km)
ahr:166 max:198 shoes: Nike Pegasus+

Long hills on the escarpment. 20' wu, 4x4 min sV/V (4 min run down). S=7. Perhaps pushed a bit too hard on the last one.

Strength & Conditioning (core etc) 18:00 [1]

Strength & Conditioning 1:00:00 [1]

Session 3 early am. skipped 6am jog beforehand as hadn't slept well.

Running 1:20:00 14 km (5:43 / km)
ahr:156 max:181 shoes: Nike Pegasus+

Easy, late am. with strides.

Running 1:26:00 17 km (5:04 / km)
ahr:170 max:189 shoes: Saucony blue

Progression run. 20' eA, 20' sA, 20' sT, 15' T, 10' wd. Much further than last week and felt strong. S=7/8

Cross Training 45:00

15' stepper (+map), 30' pool running

Running 1:03:00 11 km (5:44 / km)
ahr:158 max:184 shoes: Nike Pegasus+

Easy but met a Kenyan (Mark Melly, sic?), chatting so the last 20 mins were ~sub threshold, this happens quite often.. usually I am more disciplined but today felt quite good and knew I was resting the rest of the day.

+ rest afternoon with massage from Kiprono