Run: Could not do the training plan this week since I was visiting refugee camps but had some fabulous runs in rural Uganda. This one was the same as yesterday except in reverse. Somewhat hilly and mostly dirt track through small villages and farmland. Did a bit of exploring and did not get lost! Joined by a few small children in bare feet for a portion of the run.
Run: Nice run in rural Uganda - the far west near the DRC border. Explored some dirt road outside the hotel and discovered some scenic villages and small farms. Hilly route done at LSD pace.
running (Treadmill) 36:00 [3] 4.7 km (7:40 / km) shoes: Asics - office
Run 3: Hill Cruise intervals on treadmill. After the normal 15:00 easy run warmup and a few flat strides, the workout is 5 x 5:00 @ 10:00/6%. Due to time constraints I was only able to do 3 or the 5 hill repeats. Still at 5,000 ft of altitude in Nairobi.