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Training Log Archive: gg

In the 7 days ending Dec 18, 2011:

activity # timemileskm+m
  Trail/terrain running10 8:59:28 69.07(7:49) 111.15(4:51) 2420
  Strength and conditioning6 2:40:00
  Running drills / plyometrics1 50:00
  Total13 12:29:28 69.07 111.15 2420
  [1-5]10 8:59:28

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MoTuWeThFrSaSu

Sunday Dec 18, 2011 #

10 AM

Trail/terrain running long 2:00:52 intensity: (42:38 @1) + (26:11 @2) + (48:44 @3) + (3:19 @4) 25.18 km (4:48 / km) +400m 4:27 / km
ahr:138 max:160 shoes: inov8 road 255

First long run in Kenya. Took the first hour easy (about 11km) with Elesh, a Zimbabwean 1500m runner. Then stopped for some water and headed back out. Picked up the intensity in the second hour, and was feeling pretty good (until the last couple of climbs).
5 PM

Trail/terrain running 24:00 [1] 4.0 km (6:00 / km) +90m 5:24 / km
ahr:110 shoes: New balance 828

Easy (very) run with Elesh.
10 PM

Strength and conditioning 5:00 [0]

Calf raises

Saturday Dec 17, 2011 #

10 AM

Note

Rest morning. Fanni has a cold and don't want to take any chances.
5 PM

Trail/terrain running 1:09:06 intensity: (5:17 @1) + (25:31 @2) + (38:18 @3) 16.46 km (4:12 / km) +330m 3:49 / km
ahr:145 max:156 shoes: inov8 road 255

Just went out and ran how I felt. Was going along nicely. Started raining after about 45 minutes, and was a bit of a headwind too in the end. When it rains, the rock hard sun-baked roads get really sticky and like clay - for the last 5 mins it felt like 1/2 kg of clay on each shoe!

Loads of motorbikes around - often with 2 or 3 people riding on them.
10 PM

Strength and conditioning 5:00 [0]

Calf raises

Friday Dec 16, 2011 #

Note

http://biertijd.com/mediaplayer/?itemid=30018

made me smile
11 AM

Trail/terrain running tempo 1:07:02 intensity: (2:51 @1) + (21:35 @2) + (27:11 @3) + (15:25 @4) 15.0 km (4:28 / km) +400m 3:57 / km
ahr:149 max:166 shoes: inov8 road 255

First tougher run. Progression run with an Irish runner called Ian. Ran out and back - 4km WU, then 3.5km at decent speed, then turned round and ran back a little faster (getting close to threshold on the climbs), then 4km CD.

Was pretty tough - a hilly road with many small climbs (and one larger one). Felt pretty good, even on the climbs.
4 PM

Trail/terrain running 52:03 intensity: (40:57 @1) + (11:06 @2) 9.88 km (5:16 / km) +300m 4:34 / km
ahr:124 max:136 shoes: inov8 road 255

Recovery run with Fanni. There really is nowhere flat to run here, so it is hard to keep the HR down - have to run really slow!

Strength and conditioning 50:00 [0]

Core class

Thursday Dec 15, 2011 #

11 AM

Trail/terrain running 19:48 intensity: (11:02 @1) + (8:46 @2) 3.5 km (5:39 / km) +100m 4:57 / km
shoes: inov8 road 255

Jog down to the track and back for drills and strides

Running drills / plyometrics 50:00 [0]
shoes: inov8 road 255

Drills and strides
5 PM

Trail/terrain running 55:00 intensity: (47:40 @1) + (7:20 @2) 10.77 km (5:06 / km) +195m 4:41 / km
ahr:122 max:139 shoes: inov8 road 255

Nice easy jog with Fanni, exploring a different part of Iten. Had our first Kenyan kid run along with us for about a kilometer before diving off into a field. Everywhere you go all the kids (and some grown ups) shout 'how are you!?' and 'fine thanks' - seemingly the only english some of them know.

Have learnt that mzungu means 'white man' - that gets shouted a lot.
Feeling good, nice low heartrate today.

Strength and conditioning 35:00 [0]

Medball throwing balance exercise

Squats 2*6*60kg, 3*4*100kg

Knee exercises

Wednesday Dec 14, 2011 #

12 PM

Trail/terrain running 48:08 intensity: (4:15 @1) + (25:27 @2) + (18:26 @3) 10.53 km (4:34 / km) +205m 4:10 / km
ahr:143 max:154 shoes: inov8 road 255

Bit of a lie in, then out for an explore. Found the track and some nice dirt roads. Felt amazing and thought I was adapting well to the 2,400m altitude - then I turned around to run back home, and realised I had been running downhill for 20 minutes! Way back was tougher, still hard work up gradual hills.
4 PM

Trail/terrain running 53:11 intensity: (29:42 @1) + (23:00 @2) + (29 @3) 10.05 km (5:18 / km) +290m 4:37 / km
ahr:127 max:148 shoes: inov8 road 255

Easy run with Fanni and a couple of other runners / triathletes. Round the 'St Patrick's' loop, then down to the view point (amazing views over the Rift Valley!) and back.

Strength and conditioning 1:00:00 [0]

Core session lead by the local coach (who is actually from Winchester...), followed by some side leg lifts and single leg hip thrusts.
8 PM

Strength and conditioning 5:00 [0]

Calf raises. Not been good last week. Must do better

Tuesday Dec 13, 2011 #

Note

Up at 4:50am to get taxi to airport to fly to Eldoret (via Kisumu). Picked up at the airport and driven 45 minutes to Iten in time for a late breakfast. Then back to bed for a couple of hours....
5 PM

Trail/terrain running 30:18 intensity: (15:52 @1) + (14:26 @2) 5.78 km (5:15 / km) +110m 4:47 / km
ahr:129 shoes: inov8 road 255

Jog from High Altitude Training Centre into Iten and back. Even small hill = big effort.
C • How long are you in kenya f... 3

Monday Dec 12, 2011 #

Note
(rest day)

Up early to go to Heathrow, then 8 hour flight to Nairobi. Then 90 minutes queue at visa control, taxi to airport and in bed at about 1am.

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