Training Archive: hel vino

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

To Singore forest & back 6am start

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!

Note

Iten > Eldoret > Nairobi

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 slept:12.0 shoes: Nike Pegasus+

Easy with last 20 mins ~sub threshold

+ rest afternoon with massage from Kiprono

Running (sA) 2:00:00 22 km (5:27 / km)
ahr:165 max:179 slept:12.0 shoes: Saucony blue

LK mot Eldoret. Sore knees & heavy quads after 1.30.

Cross Training (pool running) 45:00 [2]

This woke me up ready for strength and legs felt good again. We are sleeping about 12hrs in every 24, so good. The Kenyan way!

Strength & Conditioning (styrke Kenya 2) 1:00:00 [1]

the one with hopping, SLSLDL, power press ups, twists & stuff.

Running (am. AI) 1:10:00 14 km (5:00 / km)
ahr:174 max:193 slept:12.0 shoes: Saucony blue

10' wu, 3,4,5,5,4,3,4,5,4,3 min @sT>T+ (1 min jog), 10' wd inc. 4 x stig.

Cross Training (pool running) 35:00 [2] 1 km (35:00 / km)

Running (pm. -post pool run) 12:00 [2] 2 km (6:00 / km)
shoes: Nike Pegasus+