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Total Miles: 6,746.50 since 07/04/2018

7 Day Total (Starting 11/20): 0.00

Total Miles for RTW2: 5,679.69

William Korir

Runner Profile

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They have logged 6,746.50 Miles

Runs
Date Distance Time Mi. Pace Location Photo
12/13/20 16.00 K 1 :28 :08 8:52 Nairobi (KE)
Evening easy run.
12/13/20 11.30 K 35:22 5:03 Nairobi (KE)
Morning easy run.Feeling better on my harmstring
12/12/20 8.00 K 1 :07:13 13:32 Nairobi (KE)
Evening jogging
12/12/20 35.00 K 2:25:19 6:41 Nairobi (KE)
Morning long run.It an enjoyable one
12/11/20 15.00 K 59 :26 6:23 Ujena fit club running camp Thika (KE)
Midday run alone.it was a good run.i feel motivated and re-energized to do good time.
11/27/20 15.00 K 1:13:04 7:51 (KE)
Morning run .The route was familiar with changes but I remember doing it everyday couple of years ago.Towards last 3km, we received rain showers but we manage to finish."Always honest coz every Mile Counts".I went and prepare breakfast to re-energize.
11/26/20 11.00 K 1 :17 :37 11:22 Nairobi (KE)
Evening jogging though it was a little raining
11/26/20 8.00 K 23:20 4:42 Nairobi (KE)
Speedwork 400mx20."Always honest coz every Mile conts"
11/26/20 10.00 K 1:40:22 16:10 Nairobi (KE)
Early morning jogging.
11/2/20 12.00 K 1:22:16 11:02 Ujena fit club running camp Thika (KE)
Evening jogging on the circuit of 1km per loop.I wanted to get to my past mileage of 40km per day.i was trying an experiment whether mask can cause body to form more hb and rbcs due to insufficient oxygen
11/2/20 10.00 K 57 :06 9:12 Ujena fit club running camp Thika (KE)
Midday run around my usual loop .I thereafter did little stretching before going back to the club
11/2/20 10.00 K 1:05:25 10:32 Ujena fit club running camp Thika (KE)
Morning run along the trail.it was so good but painful on my leg
10/29/20 6.00 K 34:12 9:11 Ujena fit club trainning camp Thika (KE)
Evening jogging alone.It was good one .I later did alot of stretching to make my body flexible.
10/29/20 10.20 K 56:08 8:52 Ujena fit club trainning camp Thika (KE)
Morning jogging .It was my first run since I got an harm string injury.Though the pain is still there but I can move a little bit
9/17/20 8.00 K 23:20 4:42 Ujena fit club running camp Thika (KE)
Speed work on a loop.800mx10 .I did it at average speed of 2:25 per 800m.I finished it but my right leg was full of pain .
9/17/20 14.00 K 1:20:49 9:18 Ujena fit club trainning camp (KE)
Morning run jogging alone along the trail.i was feeling alot of pain but I had made my mind to finish the next session which was speed work
9/16/20 15.00 K 1:40:32 10:48 Ujena fit club running camp Thika (KE)
Morning run alone coz I couldn't make with the group.
9/15/20 15.00 K 1:06:48 7:11 Ujena fit club trainning camp (KE)
Evening run along the loop.Am happy for feeling a little better.i tried over the weekend but the pain was unbearable.Am happy coz I can little move.
9/6/20 10.50 K 54:06 8:18 Ujena fit club Running Camp Thika (KE)
Evening jogging with little boy and i girl who joined me two weeks in my evening recovery stretching.
8/27/20 10.00 K 1 :05:37 10:34 Ujena fit club trainning camp Thika (KE)
Morning jogging before speed work to warm up my muscles
8/26/20 30.00 K 2:25:06 7:48 Ujena Fit club Training camp Thika (KE)
Morning slow run with my friend Gerrald because we were avoiding route with alot of hurting stones.i liked it but the pain on my right leg was unbearable.I hope it will be well
8/25/20 10.00 K 32:30 5:14 Ujena fit club Running Camp Thika (KE)
mid morning speedwork 2000mx5 .i maintained average speed of 6min 30 seconds per 2km.
8/25/20 9.00 K 59:28 10:39 Ujena fit club Running Camp Thika (KE)
morning jogging alone before workout
8/24/20 10.00 K 1:18:59 12:43 Ujena fit club Running Camp Thika (KE)
evening jogging with kids but they were doing hard the firtst 2km .
8/24/20 22.00 K 1:35:12 6:58 Ujena fit club Running Camp Thika (KE)
morning run with Gerrard maina.i did it nicely but dropped on the way.
8/22/20 12.00 K 1:29:06 11:57 Ujena Fit club Training camp (KE)
Evening jogging alone
8/22/20 20.00 K 1:17:48 6:16 Ujena Fit club Training camp Thika (KE)
Morning run slow with the group.
8/20/20 6.60 K 18:48 4:36 Ujena Fit club Training camp Thika (KE)
Mid morning speed work 600mx11 but the rest of the team were doing 16 times.After my morning ,I was feeling pain but I gave myself morale to do it but the 12th one forced me to stop instantly at the first 200m.Corners and potholes were giving me alot of trouble
8/20/20 11.00 K 1:35:14 13:56 Ujena Fit club Training camp Thika (KE)
Morning jogging alone coz I wasn't sure whether to go for speed work due to alot of pain caused by injury
8/19/20 17.00 K 2:08:47 12:12 Ujena Fit club Training camp Thik (KE)
Evening jogging in the evening with kids
8/19/20 14.00 K 1:48;03 0:13 Ujena Fit club Training camp (KE)
Morning run very slow .The hamstring has affected me so much but I will keep moving
8/18/20 12.00 K 43:59 5:54 Ujena Fit club Training camp (KE)
Speed work around the loop but I couldn't give my best coz of injury.Somtimes injury starts with the mind
8/17/20 11.00 K 1:26:17 12:38 Ujena Fit club Training camp (KE)
Evening jogging with kids I got yesterday training.They wanted to join our kids that always training in our club
8/17/20 17.00 K 1:53:20 10:44 Ujena Fit club Training camp (KE)
Morning run with the group at the back because of the pain
8/16/20 15.00 K 1:59:07 12:47 Ujena Fit club Training camp (KE)
Evening jogging alone but on towards my finishing line I got two small girls who interested in joining our Ujena Fit club Training for the community kids.The kids had alot of questions about training and running .They asked me about Bob .They refer him as yule mzungu mzuri alitusalimia ile siku na kutupea meaning "the good white person he came that day and greeted us and gave us jersey."I could have taken pictures but I left my phone charging in the club.Kids appreciate small things you do to them.Bob's name will always be on their minds forever.We appreciate Bob, Catherine ,MBR and Ujena family for such a great idea of changing the world.
8/15/20 26.00 K 2 :30:18 9:19 Ujena Fit club Training camp (KE)
Morning run slow run but walking on my way.
8/15/20 7.60 K 1:29:36 18:59 Ujena Fit club Training camp (KE)
Evening jogging
8/14/20 16.60 K 1:24:37 8:13 Ujena Fit club Training camp (KE)
Morning run slow along the trail so as to recover from yesterday speed
8/13/20 20.00 K 2:18:40 11:10 Ujena fit club Running Camp Thika (KE)
evening jogging along maize plantation (maize corn) in muranga a nearby county to our club.i had gone to see my friend
8/13/20 12.00 K 42:13 5:40 Ujena fit club Running Camp Thika (KE)
midday speedwork with the group.3000mx4.The third was so hard because of harmstring.Recovery was 200m.
8/12/20 8.00 K 1:04:37 13:00 Ujena fit club Running Camp Thika (KE)
morning run along bluepost route
8/12/20 10.50 K 1:19:28 12:11 Ujena fit club Running Camp Thika (KE)
evening jogging on a trail circuit
8/12/20 25.03 K 2:20:57 9:04 Ujena Fit club Training camp (KE)
Morning slow run with Gerald who is my training mate and our Ujena elite runner.
8/11/20 12.00 K 1:25:58 11:32 Ujena fit club Running Camp Thika (KE)
evening jogging along the trail.
8/11/20 13.00 K 1:15:37 9:22 Ujena fit club Running Camp Thika (KE)
morning run easy but slow.The rest of the team did speedwork fartlek 2:1. Where it was 2 minutes speed and 1 minute recovery.i missed it due to injury
8/10/20 16.05 K 1:28:25 8:52 Ujena fit club Running Camp Thika (KE)
evening jogging with kids around trail circuit but they left before i took a picture because i was taking it almost finishing my run
8/10/20 17.00 K 1:42:40 9:44 Ujena fit club Running Camp Thika (KE)
morning runalone along the trail because of harmstring
8/9/20 10.12 K 1:11:42 11:25 Ujena fit club running camp Thika (KE)
Morning run slow jogging .
8/8/20 22.00 K 2:23:11 10:29 Ujena fit club Running Camp Thika (KE)
morning long run though i was feeling alot of pain on my leg
8/7/20 10.37 K 49:52 7:45 Ujena fit club Running Camp Thika (KE)
morning run slowly with the group.My leg was so painful
8/6/20 23.00 K 1:49:20 7:40 Ujena fit club Running Camp Thika (KE)
evening slow alone as i feel how my leg is
8/6/20 12.00 K 41;50 5:30 Ujena fit club Running Camp Thika (KE)
today speed along a circuit.Am happy for feeling better though not able to hook front group but hoping in few weeks time i will be there.Am going to do evening solid 23-24km to achieve my daily goal of atleast 35km in a day
8/5/20 6.00 K 40;27 10:44 Ujena fit club Running Camp Thika (KE)
evening jogging around our camp to keep body ready for the following day workout
8/5/20 22.00 K 1:57:40 8:37 Ujena fit club Running Camp Thika (KE)
it was a good long jogging.i later meet a friend who was looking after cattle.i had to take a picture with herd of cattle because i come from a pastrolists community
8/5/20 16.00 K 1:09:00 6:57 Ujena fit club Running Camp Thika (KE)
morning run easy though every part of the body due to adjustment to more miles.i like it but last 3km was challenging
8/4/20 11.00 K 1:08:37 10:03 Ujena fit club Running Camp Thika (KE)
evening jogging alone on the trail
8/4/20 19.00 K 1:56:04 9:50 Ujena fit club running camp Thika (KE)
jogging alone in the midday.i love it coz i listen to my body well.'Every mile matters' but remember at any point expect people to talk.The fruits that hardwork will be celebrated by everyone
8/4/20 9.60 K 36:15 6:05 Ujena fit club Running Camp Thika (KE)
early morning speedwork with my running mate.The main thing has been with the language barrier due to the fact that am the only one with different dielect.
8/3/20 10.00 K 56:10 9:03 Ujena fit club Running Camp Thika (KE)
evening easy but slow run alone coz it almost getting dark.i had to utilize light from the moon
8/3/20 19.00 K 1:43:10 8:45 Ujena fit club Running Camp Thika (KE)
midday run alone to add more miles coz i had missed alot running due to multiple injuries.But is great am getting better.Thanks to bob and Catherine for the support they have continuously given me.Today i meet two ladies carrying water in an african style.i don't if anyone abroad have seen it or try it.Visit our club in thika kenya and you will learn kenya style of living
8/3/20 17.30 K 1:08:55 6:25 Ujena fit club Running Camp Thika (KE)
morning run with the group.Am happy coz my hip and harmstring is getting better.
8/1/20 28.00 K 1:50:21 6:21 Ujena fit club Running Camp Thika (KE)
morning run long run.I was trying to move but my hip and harmstring still gives me a problem
7/31/20 11.00 K 55:12 8:05 Ujena fit club Running Camp Thika (KE)
midday day fast jogging after seeing how kids are doing.We have a strong upcoming group.
7/31/20 10.00 K 43:28 7:00 Ujena fit club Running Camp Thika (KE)
morning run easy with group .The body was so tired due to yesterday speedwork
7/30/20 9.00 K 1:12:30 12:58 (KE)
evening hillwork with a friend
7/30/20 13.10 K 50.02 Ujena fit Club,Thika (KE)
speedwork pyramid 3km,2km,1kmx2
7/30/20 10.40 K 1:04:29 9:59 Ujena fit Club,Thika (KE)
morning jogging alone before doing speedwork
7/29/20 15.00 K 1:08:00 7:18 Ujena Fit Club Training Camp, Thika (KE)
morning run with the group but i couldn't do the last 2km sprint
7/28/20 10.00 K 38;12 6:07 Ujena fit club Running Camp Thika (KE)
morning speedwork fartlek 2:1 with the goup
7/27/20 17.00 K 1:26:00 8:09 Ujena fit club Running Camp Thika (KE)
midday slowly alone but i couldn't took any picture
7/27/20 15.00 K 1:16:20 8:12 Ujena fit club running camp Thika (KE)
morning very easy with the group
7/24/20 12.00 K 1:48:09 14:31 Thika (KE)
midday jogging alone on an open field
7/24/20 15.00 K 1:04:12 6:54 Thika (KE)
morning run easy though feeling unwell
12/28/19 27.00 K 1:46:20 6:21 Thika (KE)
Morning long run easy.Am happy to be back
12/27/19 16.00 K 1:09:28 7:00 Thika (KE)
Morning easy slow run.
10/17/19 5.00 K 37:01 11:55 Thika (KE)
Morning jogging to starting point.
10/16/19 12.00 K 54:06 7:16 Thika (KE)
Morning run easy
10/15/19 6.00 K 32:17 8:40 Thika (KE)
Jogging back to my room from track
10/15/19 7.00 K 29:12 6:43 Thika (KE)
Speedwork on track 1000mx7 with 200m recovery.i struggle a little
10/14/19 18.00 K 1:04:58 5:49 Thika (KE)
Morning run with the group .Tempo run
10/12/19 30.00 K 1:52:27 6:02 Nairobi (KE)
Midday long run along the forested area after watching Eliud breaks sub 2:00 hours barrier.i felt motivated and believe I will one day do it.
10/11/19 26.00 K 1:44:07 6:27 Thika (KE)
Morning run easy
10/10/19 12.50 K 42:07 5:26 Thika (KE)
Fartlek speedwork 4:2 with group at 10am.The movement was there but the speed wasn't come up nicely.The leg is recovering nicely.Am the one on red addidas shoes
10/10/19 8.00 K 58:13 11:43 Thika (KE)
Early morning jogging to warm up muscles so as to prepare for speedwork
10/9/19 5.00 K 36:12 11:40 Thika (KE)
Jogging in the field then recovery stretch ups.This is injury has been stressing me for couple of weeks now but am happy it's getting better.I friend joined me stretching and he bought me sour milk in a milk bar which reminded me my native milk "mursik".
10/9/19 14.60 K 1:10:18 7:45 Thika (KE)
Morning run easy though I felt little pain when I tried to push Iast about 4km.I dropped out of cabin to do pace of 6 per km.i hope in one week time it will be ok to test on Saturday with 25km
10/8/19 9.00 K 39:11 7:01 Thika (KE)
Easy jogging as the rest do fartlek speed
10/7/19 14.00 K 1:23 0:10 Thika (KE)
Easy run feeling little pain it's like it was getting away
10/7/19 4.00 K 29:41 11:57 Thika (KE)
Jogging to where I got massage and icing of the affected area.
10/5/19 1.00 K 7:02 11:20 Thika (KE)
Mid-day very slow jogging then stretch up to help in recovery.
10/5/19 7.00 K 42:19 9:44 Thika (KE)
Morning jogging but I thank God the break I forcefully prevent it from getting worse
10/4/19 15.00 K 59:40 6:25 Thika (KE)
Morning long run but the pain on tendon could make me go upto 35km.i came back walking.
9/18/19 18.00 K 1:48 0:10 Thika (KE)
Evening jogging alone on trail
9/18/19 16.00 K 1:18 0:08 Thika (KE)
Mid-day run easy
9/17/19 16.00 K 1:32:47 9:20 Thika (KE)
Evening jogging easy alone
9/17/19 8.00 K 1:20 0:17 Thika (KE)
Slope jogging during midday
9/17/19 14.60 K 52:10 5:46 Thika (KE)
Morning fartlek speed 4:2.4 minutes speed and 2 minutes recovery.
9/16/19 9.60 K 1:07:28 11:19 Thika (KE)
Evening jogging alone
9/16/19 10.70 K 1:18:06 11:45 Thika (KE)
Mid-day jogging
9/16/19 21.30 K 1:36:14 7:17 Thika (KE)
Morning run easy
9/15/19 10.40 K 1:37 0:16 Thika (KE)
Morning jogging alone
9/14/19 9.60 K 1:15 0:13 Thika (KE)
Evening jogging alone
9/14/19 32.78 K 2:03:09 6:03 Thika (KE)
Morning run easy but I was happy to lose 2kg this week 3.8kg more to go
9/13/19 20.00 K 1:57 0:10 Thika (KE)
Evening easy jogging
9/13/19 15.00 K 1:16 0:09 Thika (KE)
Morning run easy
9/12/19 14.60 K 1:58 0:14 Thika (KE)
Evening jogging
9/12/19 7.20 K 36:48 8:14 Thika (KE)
Mid-day slope training slow to get good body movement
9/11/19 15.00 K 1:14 0:08 Thika (KE)
Morning run easy
9/10/19 15.60 K 1:48 0:12 Thika (KE)
Evening jogging alone
9/10/19 6.00 K 37:20 10:01 Thika (KE)
Mid-day slope training
9/10/19 16.00 K 1:26 0:09 Thika (KE)
Morning run easy to shade some weights
9/9/19 16.00 K 1:52:30 11:19 Thika (KE)
Evening jogging slow alone
9/9/19 25.00 K 1:39:10 6:24 Thika (KE)
Morning run easy alone
9/7/19 10.20 K 1:12:30 11:27 Thika (KE)
Evening jogging
9/7/19 2.00 K 18:47.5 Thika (KE)
Jogging back to my room though I walked a little for 1.3km
9/7/19 4.01 K 26:09.7 Thika (KE)
Morning jogging to starting
9/7/19 30.00 K 1:49:56 5:54 Thika (KE)
Morning long run easy.
9/6/19 12.00 K 1:25 0:12 Thika (KE)
Mid-day jogging
9/6/19 15.00 K 1:01:00 6:33 Thika (KE)
Morning run easy with group
9/5/19 6.10 K 40:53:1 10:47:11 Thika (KE)
Jogging this evening to my place
9/5/19 7.24 K 26:46.3 Thika (KE)
Lapping on the track easy to make my legs move easy and cut weight
9/5/19 3.00 K 21:58:4 11:47:05 Thika (KE)
Warm down
9/5/19 32.00 K 39:37:5 1:59:33 Thika (KE)
Speedwork on track 1000mx10 with 200m recovery
9/5/19 6.70 K 37:22:6 8:58:34 Thika (KE)
Warm up to the field
9/4/19 16.00 K 1:45:20 10:36 Thika (KE)
Evening jogging
9/4/19 8.00 K 1:02:51 12:39 Thika (KE)
Mid-day jogging alone
9/4/19 20.00 K 1:48:03 8:42 Thika (KE)
Morning run easy
9/3/19 16.70 K 1:33:29 9:01 Thika (KE)
Evening jogging with the group but they went 10km
9/3/19 4.00 K 29:51 12:01 Thika (KE)
Slow jogging back to my room but I walked few meters on slope area coz I was totally tired.
9/3/19 9.59 K 35:03:2 5:52:56 Thika (KE)
Fartlek speed 2:1 .This is 2 minutes hard run and 1 minute jogging
9/3/19 4.48 K 27:20 9:50 Thika (KE)
Warm up to the starting point
9/3/19 10.21 K 1:05:52 10:23 Thika (KE)
Morning jogging before speedwork .
9/2/19 25.62 K 1:37:00 6:06 Thika (KE)
Afternoon easy run though tempo with my friend a tall guy .It was awesome hanging on his long strides then Sprint last 3km.i enjoyed it
9/2/19 5.00 K 40:34 13:04 Thika (KE)
Jogging back to my place
9/2/19 12.00 K 1:02 0:09 Thika (KE)
Morning run with the group.i meet Elam and took a picture with him
8/31/19 12.00 K 56:17 7:33 Thika (KE)
Morning run easy
8/30/19 8.00 K 1:02 0:13 Thika (KE)
Evening jogging
8/30/19 29.80 K 1:58:04 6:23 Thika (KE)
Morning run easy though i was feeling unwell.
8/29/19 6.00 K 34:12 9:11 Thika (KE)
Jogging back to my place
8/29/19 8.06 K 26:59.30 Thika (KE)
Speedwork on track 600mx100 with 200m recovery within each interval
8/29/19 5.00 K 30:45:30 9:54:01 Thika (KE)
Morning warm up before speedwork on track
8/28/19 25.00 K 1:42:33 6:37 Thika (KE)
Morning run with my friend towards pineapple farm.
8/28/19 14.00 K 1:39 0:12 Thika (KE)
Evening jogging slow
8/27/19 13.00 K 1:26 0:11 Thika (KE)
Evening jogging alone
8/27/19 10.36 K 31:42 4:56 Thika (KE)
Speedwork on track 1000mx10 with 200m recovery
8/27/19 5.54 K 30:42 8:56 Thika (KE)
Warm up before speedwork
8/26/19 15.00 K 1:28:15 9:29 Thika (KE)
Evening easy run on grass
8/26/19 11.04 K 38:37 5:38 Thika (KE)
Midday tempo run with my friend
8/26/19 14.60 K 1:08:58 7:37 Thika (KE)
Morning run with the group.it was so fun
8/25/19 24.00 K 2:16:12 9:08 Thika (KE)
Easy running alone enjoying dirty road free from dust because it rained yesterday
8/23/19 25.00 K 1:35:12 6:08 Thika (KE)
Morning run easy .It was a good one.
8/23/19 15.00 K 1:44:06 11:11 Thika (KE)
Midday jogging alone to add more mileage and harden muscles
8/23/19 25.03 K 1:40:52 6:30 Thika (KE)
Morning run easy run.it was fun coming back to my running.i like it how am starting to lift my legs up though the weight is still 5kg above my good weight.
8/22/19 16.00 K 1:27:47 8:50 Thika (KE)
Evening jogging on the jungle and steepy dirty road.Follow my run in cutting weight and coming back to my fast run
8/22/19 4.60 K 26.38 Thika (KE)
Warm down slow after speedwork.i got this show after from a friend.
8/22/19 9.62 K 35.57 Thika (KE)
Fartlek speedwork 1:1.This is 1 minute speed and 1minute rest for 9.62km
8/22/19 4.44 K 21.54 Thika (KE)
Warm up before speedwork fartlek
8/21/19 20.00 K 1:38 0:08 Thika (KE)
Morning run with pushing towards the end
8/20/19 15.00 K 1:48 0:12 Thika (KE)
Evening jogging alone on the grass
8/20/19 22.09 K 2:14:37 9:49 Thika (KE)
Midday jogging alone along the trail
8/19/19 22.29 K 2:17:29 9:56 Thika (KE)
Evening joging along the trail full of slopes and descend.it was so exhaustive than running fast but it helps alot for mileage.i enjoyed it though it made me sleep 40 minutes after arriving in my room.
8/19/19 1.12 K 4:3125 1:20:36 Thika (KE)
Slope running x10 ascend fast and jogging descend 10 times
8/19/19 19.01 K 1:22:17 6:58 Thika (KE)
Morning run slow on the dirty and dusty road with my friend.it was fun coming back.
8/18/19 25.00 K 1:43:12 6:39 Karura forest Nairobi (KE)
Mid-day long run with my friend.The place has high altitude,good security ,clean air from all types of conserved trees,many runners(elites and creational ),friendly dogs,wild animals but harmless.
8/17/19 19.00 K 2:05 0:11 Thika (KE)
Evening jogging but little fast
8/17/19 8.00 K 59:37 12:00 Thika (KE)
Slope training ascending fast and jogging during descend
8/17/19 20.00 K 1:39:20 8:00 Thika (KE)
Morning run easy
8/16/19 22.00 K 2:29 0:11 Thika (KE)
Evening jogging alone listening to music
8/16/19 30.00 K 1:58:13 6:21 Thika (KE)
Morning long run .I felt like I have dropped 2kg.I have 4 more kgs.i hope I will soon get Garmin watch coz it's a good trainer .I have been borrowing from a friend
8/15/19 22.00 K 2:38 0:12 Thika (KE)
Evening jogging alone
8/15/19 20.78 K 1:42:24 7:56 Thika (KE)
Morning run hard course
8/14/19 6.00 K 28:31 7:39 Thika (KE)
Training on a slope near my place then stretch up.The body is so exhausted
8/14/19 11.00 K 45:52 6:43 Thika (KE)
Fartlek speedwork 4:2.I felt today how runners from felt.We did 4 minutes speed and 2 minutes jogging.I understood how finishing 5 minutes behind feels.Am now working hard on weight to go back and avoid injury due to weight
8/14/19 15.00 K 1:23:00 8:55 Thika (KE)
Morning run easy alone
8/12/19 22.00 K 1:48:00 7:55 Thika (KE)
Morning slow jogging but feeling little pain in my muscles
8/12/19 20.00 K 1:35:00 7:39 Thika (KE)
Slow jogging alone . It's not that easy shading out unplanned weight
8/11/19 5.00 K 16:04 5:11 Thika (KE)
Easy run in thika cancer care marathon position 8.It was fun and nice jogging with my 6kg+ from my normal weight
8/7/19 12.00 K 1:02:00 8:19 Thika (KE)
Morning run very slow but it's good to do away with my 6kgs .Anyone there struggling with weight should get tips by following my one month work outs that involves cutting weight and bringing body back to good shape.Be ready to see unbelievable heavy load of miles.
7/4/19 0.18 K 6:28 57:50 Thika (KE)
Trying to make the body move by all means along the balcony in my room .The pain is their but generals never gives up .My quote here now works "Every mile counts".
6/30/19 30.00 K 1:55:51 6:13 Thika (KE)
My end week long run.i was aiming to do 54-56 km at a good pace 3:39-3:55min/km but it ended as a tragedy.i was bitten by a dog .
6/29/19 30.00 K 2:15:00 7:15 Thika (KE)
Morning run we easy alone to test the body on how it respond
6/28/19 12.00 K 1:20:00 10:44 Thika (KE)
Jogging back to my room but slow because I was planning something for the next day
6/28/19 15.00 K 1:40:00 10:44 Juja (KE)
12km jogging 1:08 then 2km Iittle jogging on track before 1km Sprint .We did 200mx3 sprints of 26 seconds with 200m recovery.
6/28/19 16.00 K 1:28:00 8:52 Thika (KE)
Morning long run with the group.I enjoyed it.We skip long run for the following day
6/27/19 12.00 K 1 :12:00 9:40 Thika (KE)
Evening jogging back to my room from the track
6/27/19 18.00 K 1:45:00 9:24 Juja (KE)
Jogging 12km to track with Mathew then 4km jogging.
6/27/19 9.00 K 37:04 6:38 Thika (KE)
Fartlek 2:1 due to rain that affected alot of dirty that's 2 minutes speed and 1 minute jogging
6/26/19 12.00 K 1:10:00 9:24 Thika (KE)
Jogging little fast to my room from the field.
6/26/19 5.00 K 16 5:09 Juja (KE)
Sprinters long run which I did at their pace but went with Mathew after 2km alone
6/26/19 12.00 K 1:07:00 9:00 Juja (KE)
Jogging to the track because a certain Sacco required athletes to represent them.We went with Mathew to join their evening training program
6/26/19 14.00 K 1:04:00 7:22 Thika (KE)
Morning run slow with the group
6/25/19 17.00 K 1:42:00 9:40 Thika (KE)
Jogging along pinneaples estate.i enjoyed it
6/25/19 11.50 K 38:09 5:21 Thika (KE)
Fartlek speed work .it was 2:1 .which is 2 minutes speed and 1 minute jogging
6/24/19 10.00 K 1:08:00 10:57 Thika (KE)
Midday jogging alone
6/24/19 18.00 K 1:17:00 6:54 Thika (KE)
Morning run with group but I did slowly behind them to avoid burning much.On my way back to my room I saw those birds
6/23/19 42.00 K 4:30:19 10:22 Thika (KE)
Long jogging to get the body prepare to do long distance running.i discovered ultra marathon and 42km as no big difference so long as there is a good planning.i did my math and discovered I can do 60-80km in a constant pace of 3:45-3-50min/km which is world best in ultra marathon
6/21/19 12.00 K 1:40:00 13:25 Thika (KE)
Jogging alone on the dirty road
6/22/19 30.00 K 2:02:00 6:33 Thika (KE)
Morning long run. Easy with the group
6/20/19 17.00 K 55:20 5:15 Thika (KE)
Fartlek speed work but easy because I didn't want to do fast coz I discovered road races were from August.
6/19/19 8.00 K 1:12:00 14:30 Thika (KE)
Midday slow jogging along the road.i meet alot of herd of cattle and it reminded me way back when I used to look after them .I used to drink alot of milk instead of water.i had alot of energy to even running 11500m 3:52 in high school.
6/19/19 14.00 K 1:08:00 7:50 Thika (KE)
Morning run slow with the group
6/18/19 10.00 K 1:08:00 10:57 Thika (KE)
Evening jogging along the road which I ended up nosebleeding.i think it was due to much dehydration
6/18/19 17.00 K 53:39 5:05 Thika (KE)
Fartlek speed work on dirty road.It was 4:2 which was 4 minutes speed and 2 minutes jogging for 17km
6/1/19 19.00 K 1:48 0:10 Thika (KE)
Evening fast jogging alone along the road
6/17/19 15.00 K 1:23:00 8:55 Thika (KE)
Easy slow long run with group as we crack stories
6/16/19 15.00 K 1:18:00 8:23 Thika (KE)
Morning jogging alone coz I was preparing to be doing long distance long runs on Sunday coz I saw I can even do ultra marathon.
6/15/19 1500.00 Meters 4:08 4:27 Thika (KE)
I tried 1500m but the body was so heavy after doing alot for the day
6/15/19 3.20 K 8:57 4:31 Thika (KE)
Peacemaking in 5000m on track.i enjoyed it coz the body picked very well despite long run in the morning.Am the one leading on pink
6/15/19 35.00 K 2:14:33 6:12 Thika (KE)
Morning run long run alone.i enjoyed it coz I was easy.
6/14/19 8.00 K 1:07 0:14 Thika (KE)
Evening jogging alone on a hilly path
6/14/19 16.00 K 1:20 0:09 Thika (KE)
Morning run easy alone
6/13/19 5.00 K 30:06 9:42 Thika (KE)
Evening jogging before rain interfered
6/13/19 15.00 K 1:09 0:08 Thika (KE)
Morning easy running
6/12/19 10.00 K 1:26 0:14 Thika (KE)
Evening jogging alone along the bush
6/12/19 11.50 K 38:04 5:20 Thika (KE)
Fartlek speed 1:1 .1 minute speed and 1 minute recovery
6/12/19 10.00 K 1:09 0:12 Thika (KE)
Morning jogging before going for speedwork
6/11/19 12.00 K 1:38 0:14 Thika (KE)
Evening jogging very slow to keep muscles on
6/11/19 19.00 K 1:12:38 6:10 Thika (KE)
Mory run with the group.
6/10/19 8.00 K 1:20 0:17 Thika (KE)
Very slow jogging to add miles coz there was no important race near
6/10/19 19.00 K 1:16:20 6:28 Thika (KE)
Morning run easy run with group
6/8/19 30.00 K 2:04:20 6:41 Thika (KE)
Morning run easy while listening to music.i tried to take selfie while run but I didn't manage to capture well my group
6/7/19 18.00 K 1:18:35 7:02 Thika (KE)
Morning run very early in the morning .I saw those beautiful as I was heading home
6/6/19 17.00 K 1:31:40 8:41 Thika (KE)
Evening jogging alone.
6/6/19 15.00 K Thika (AF)
1:14:26
5/28/19 13.00 K 1:18 0:10 Thika (KE)
Jogging to the track but coming back I got a lift that dropped me 3km away.
5/28/19 10.00 K 38:21 6:11 Thika (KE)
Speed work on track .3000mx2 9:38 then 9:42,2000mx2 6:29,6:32.The recovery in between was 2 minutes.
5/27/19 10.00 K 1:14 0:12 Thika (KE)
Evening jogging
5/27/19 25.00 K 1:45:16 6:47 Thika (KE)
Easy morning run with group
5/26/19 23.00 Miles 2:09:55 5:39 Thika (KE)
Midday jogging alone .it was a good Sunday .But the body was little weak
5/25/19 12.00 K 1:27:50 11:47 Thika (KE)
Midday jogging slow.i like how the body is recovering though I still have to finish antibiotics to clear infection
5/25/19 30.00 K 1:49:02 5:51 Thika (KE)
Morning run long run comfortable .it so good to be back .I don't wait to see running 1:44-1:40 in 30km
5/24/19 25.00 K 2:54:16 11:14 Thika (KE)
Evening long jogging very slow to add more miles
5/24/19 15.00 K 1:10:36 7:35 Thika (KE)
Morning run easy.
5/23/19 9.70 K 40:56 6:48 Thika (KE)
Speed work on track 600mx15 with 50m recovery.The pace was 1:44-1:48min/km.It was really tough for me after losing alot of blood by nosebleeding.The writing in that T shirt "WAKE UP AND RUN" inspired me alot
5/23/19 12.00 K 1:02:00 8:19 Thika (KE)
Jogging to the track for speedwork
5/22/19 17.00 K 2:08:19 12:09 Thika (KE)
Evening jogging on the road to bring back my mileage.It was so fun seeing flock of sheep and goats on the road.it remind me looking after my father's herd of cattle back at home without shoes
5/22/19 15.00 K 1:14 0:08 Thika (KE)
Morning run easy to recover after being unwell
5/21/19 10.00 K 1:06:00 10:38 Thika (KE)
Afternoon jogging alone the evening looked like it might rain.i then after took sour milk mursik.Its an Energizer
5/21/19 17.00 K 56:09 5:19 Thika (KE)
Fartlek 4:2.We did 4 minutes speed and 2 minutes jogging until 17km ended.i was feeling dizzy but I kept moving
5/20/19 16.00 K 1:50:42 (KE)
Evening slow run alone though it ended badly.i nose bleeded in the bushy areas.
5/20/19 25.00 K 1:28:20 5:42 Thika (KE)
Morning run with my friend.
5/18/19 30.00 K 1:50:13 5:55 Thika (KE)
Morning long run though the body was unwell
5/17/19 15.00 K 1:20 0:09 (KE)
Morning run alone
5/16/19 7.40 K 28:14 6:09 Thika (KE)
Speedwork on track though I was unwell
5/6/19 18.00 K 1:14:20 6:39 Thika (KE)
Morning run easy very very hard course .It's very happy hilly with alot of stones particles like jungle ultra marathon.
5/2/19 14.00 K 1:20:00 9:12 Thika (KE)
Mid day hill work
4/24/19 8.00 Miles Thika (KE)
Evening jogging with a dog.He liked it.We did several of them
5/1/19 0.00 ()
4/19/19 13.00 K 1:12:00 8:55 Thika (KE)
Evening jogging on the road but arrived when the darkness was there
4/19/19 7.00 K 50:21 11:35 Thika (KE)
Midday to market and fro
4/19/19 15.00 K 1:13:29 7:54 Thika (KE)
Morning run easy on the road with group
4/18/19 8.00 K 54:09 10:54 Thika (KE)
Evening jogging after getting lift to my room from fartlek
4/18/19 16.00 K 52:06 5:15 Thika (KE)
Fartlek speed on the road 4:2 .Which is 4 minutes speed and 2 minutes recovery for 16km
4/18/19 9.00 Miles 1:01:00 6:47 Thika (KE)
Jogging to starting point for fartlek
4/17/19 9.00 K 59:27 10:38 Thika (KE)
Midday jogging
4/17/19 15.00 K 1:14:00 7:57 Thika (KE)
Morning run easy with group
4/16/19 8.00 K 1:08:00 13:41 Thika (KE)
Very slow jogging on the road my body was feeling like not going again.
4/16/19 10.00 K 1:02:00 9:59 Thika (KE)
Jogging back to my room .I pass by garden to buy traditional veggies
4/16/19 10.60 K 38:42 5:53 Thika (KE)
Speed work on track 1000mx1 3:00,800 m x12 2:18-2:22 with 50m recovery
4/16/19 10.00 K 57:01 9:11 Thika (KE)
Jogging to the track
4/15/19 12.00 K 1:13:00 9:48 Thika (KE)
Jogging on grass in the evening
4/15/19 10.00 K 1:20:00 12:53 Thika (KE)
Midday jogging on the hill climbing 16 time and dropping 16 in 300,m hill
4/15/19 18.00 K 1:06:37 5:58 Thika (KE)
Morning run with group where it started pace of 5min/km raising.
4/13/19 35.00 K 2:24:07 6:38 Thika (KE)
Long run easy with group pace 3:35-3:50
4/12/19 10.00 K 1:06:00 10:38 Thika (KE)
Now evening jogging.The sun is so hot until I took a shade .I don't want to suffer dehydration
4/12/19 12.00 K 1:20:16 10:46 Thika (KE)
Midday jogging .It was a good one alone along the bushy place
4/12/19 15.00 K 1:08:12 7:20 Thika (KE)
Morning run slow but prefer to do slow due tomorrow long run.i wore slimmer clothes to cut my weight from 55kg to 54-53kg
4/11/19 18.00 K 1:56:29 10:25 Thika (KE)
Jogging from my room to the jogging open field.The long miles for the day was so nice but came with alot of fatigue being a speed work day
4/11/19 10.00 K 1:16:03 12:15 Thika (KE)
Jogging back to my room very slow using long route
4/11/19 16.00 K 50:52 5:07 Thika (KE)
Fartlek in the morning coz I was late, I decided to go one way alone 16km route.It was easy and enjoyable but the final hill was really tough
4/10/19 10.00 K 1:12:00 11:36 Thika (KE)
Jogging slow on a hilly part ascend and descent for build up
4/10/19 24.00 K 1:44:17 7:00 Thika (KE)
Midday jogging with mugo , Mathew .
4/10/19 15.00 K 1:15:04 8:04 Thika (KE)
Morning run slow with the group
4/9/19 10.00 K 1:08:00 10:57 Thika (KE)
Evening jogging
4/9/19 8.00 K 1:02:00 12:29 Thika (KE)
Jogging back to my room
4/9/19 8.00 K 27:46 5:36 Thika (KE)
Speed work on track 1000m and 400mx15 64-67 second recovery 20m
4/9/19 8.00 K 54:12 10:55 Thika (KE)
Jogging to the track for speedwork
4/8/19 16.00 K 1:48:00 10:52 Thika (KE)
Jogging to the meeting point 3k then jogging with group 10km and finally 3km to my room.
4/8/19 12.00 K 1:22:00 11:00 Thika (KE)
Midday jogging alone
4/8/19 20.00 K 1:09:25 5:36 Thika (KE)
Morning run tempo run with the group
4/6/19 30.80 K 1:44 :56 5:29 Thika (KE)
Morning run long run .it was so fun
4/6/19 16.00 K 1:58:00 11:53 Thika (KE)
Evening jogging slow.on dirty road then on grass.
4/5/19 15.00 K 1:16:00 8:10 Thika (KE)
Morning running though late coz it rained
4/4/19 28.00 K 2:39:00 9:09 Thika (KE)
Evening slow run on the road
4/4/19 11.80 K 40:31 5:32 Thika (KE)
Speed work on track 1000mx10
4/3/19 15.00 K 1:23:14 8:56 Thika (KE)
Jogging in the evening where I started from hill of 300m x15 descend and 15 ascend then I want to open field of 3km loop and did twice
4/3/19 24.00 K 1:51:20 7:28 Thika (KE)
Midday jogging with Mathew and eston but it was little fast
4/3/19 16.00 K 1:09:00 6:57 Thika (KE)
Morning run with the group
4/2/19 9.00 K 59:07 10:35 Thika (KE)
Jogging on flat area field slow
4/2/19 16.00 K 1:18:52 7:56 Thika (KE)
Midday long run
4/2/19 15.00 K 1:22:08 8:49 Thika (KE)
Morning run with the group
4/1/19 12.00 K 1:36:00 12:53 Thika (KE)
Evening jogging
4/1/19 12.00 K 1:36:00 12:53 Thika (KE)
Evening jogging
4/1/19 22.00 K 1:20:19 5:53 Thika (KE)
Midday run.i pushed my body hard
4/1/19 12.00 K 42:08 5:40 Thika (KE)
Morning run with the group though they were going 18km
4/1/19 12.00 K 42:08 5:40 Thika (KE)
Morning run with the group though they were going 18km
4/1/19 12.00 K 42:08 5:40 Thika (KE)
Morning run with the group though they were going 18km
3/31/19 10.00 K 1:08:00 10:57 thika (KE)
jogging alone to recover
3/30/19 35.00 K 2:05:00 5:45 thika (KE)
a very nice long run.i had to push hard coz i was a little late crossing 15km at 49:02 .i had to slow a bit to recover after meeting the group on the way.i enjoy it coz the body is coming up
3/29/19 9.00 K 1:15 0:14 thika (KE)
evening jogging with mathew
3/29/19 9.00 K 1:15 0:14 thika (KE)
evening jogging with mathew
3/29/19 10.00 K 1:06 0:11 thika (KE)
midday jogging to avoid fatigue on saturday
3/29/19 15.00 K 1:12 0:08 thika (KE)
easy run in the morning
3/28/19 16.00 K 1:40 0:11 thika (KE)
easy but slow on the road
3/28/19 5.00 K 40:52 13:10 thika (KE)
jogging back to my room
3/28/19 10.20 K 35:03 5:32 thika (KE)
fartlek 1:1
3/28/19 5.00 K 30:04 9:41 thika (KE)
jogging to where to start fartlek
3/27/19 12.00 K 1:16 0:11 thika (KE)
evening jogging
3/27/19 12.00 K 1:16 0:11 thika (KE)
evening jogging
3/27/19 16.00 K 1:28 0:09 thika (KE)
midday jogging
3/27/19 15.00 K 1:08 0:08 thika (KE)
morning run slow
3/26/19 10.00 K 1:09 0:12 thika (KE)
evening jogging
3/31/19 8.00 K 32:46 6:36 thika (KE)
speedwork on track 800mx10
3/26/19 10.00 K 1:12:04 11:36 thika (KE)
jogging to stadium
3/25/19 14.00 K 1:38:10 11:18 thika (KE)
evening jogging run then i visited some athletes on track
3/25/19 10.00 K 1:09 0:12 thika (KE)
midday jogging though my chest was burning like fire
3/25/19 19.00 K 1:12:39 6:10 thika (KE)
morning run easy with the group but i left them to move coz i was unwell.They did 4 minutes faster than me i will give them no space next week like saturday long run
3/23/19 30.00 K 1:47:02 5:45 thika (KE)
a long run despite feeling unwell.i had little headache
3/22/19 12.00 K 1:12 0:10 thika (KE)
jogging along the grass 3km part 4 times
3/22/19 16.00 K 1:25 0:09 thika (KE)
morning run easy
3/21/19 15.00 K 1:20 0:09 thika (KE)
jogging along the bush then swam on dam water coz it was so hot.
3/21/19 7.20 K 32:40 7:19 thika (KE)
speed work on track .(1000m,800m,600m)x3.the speedwork was little but hard.For example 600m was 1:40-1:43.
3/20/19 19.00 K 2:04:00 10:31 Thika (KE)
Jogging on the hill 300mx30 then join the team jogging on the grass 10km.
3/20/19 14.00 K 1:26:08 9:55 Thika (KE)
Midday jogging slow
3/20/19 15.00 K 1:04:36 6:56 Thika (KE)
Morning run easy run
3/19/19 15.00 K 1:28:04 9:27 Thika (KE)
Easy jogging in the evening
3/19/19 10.00 K 1:02 0:10 Thika (KE)
Jogging back to my room but using long route
3/19/19 10.00 K 1:02 0:10 Thika (KE)
Jogging back to my room but using long route
3/19/19 7.40 K 30:26 6:38 Thika (KE)
Speed work on track.1000m,800m,600m
3/19/19 10.00 K 50:29 8:08 Thika (KE)
Morning jogging to the track
3/18/19 12.00 K 1:24 0:12 Thika (KE)
Evening jogging on grass.
3/18/19 18.00 K 1:48:26 9:42 Thika (KE)
Midday jogging slow.
3/18/19 18.00 K 1:12:05 6:27 Thika (KE)
Morning run easy
3/16/19 38.70 K 2:15:06 5:38 thika (KE)
morning run long run. it was so good.
3/14/19 18.00 K 1:59 0:11 thika (KE)
jogging along 3km loop 6 times
3/15/19 17.00 K 1:38 0:10 thika (KE)
midday jogging along the bush
3/15/19 15.00 K 1:26 0:10 thika (KE)
morning slow run
3/14/19 18.00 K 2:06 0:12 thika (KE)
evening jogging on the hill 300mx30,300mx30
3/14/19 12.00 K 1:08 0:10 thika (KE)
jogging from the field
3/14/19 12.00 K 44:59 6:02 thika (KE)
speed work 1000m, 800m, 600m
3/13/19 19.00 K 2:01 0:11 thika (KE)
evening jogging .Though was so hot
3/13/19 17.00 K 1:35 0:09 thika (KE)
midday slow run or semijogging
3/13/19 15.00 K 1:12 0:08 thika (KE)
morning run slow
3/12/19 18.00 K 1:49 0:10 thika (KE)
evening hillwork slow 300mx30 ascend and 300mx30 descend
3/12/19 12.00 K 1:02 0:09 thika (KE)
jogging from the field.
3/12/19 12.00 K 43:29 5:50 thjka (KE)
speed work on track 1000mx10
3/11/19 19.00 K 1:50 0:10 thika (KE)
evening jogging slow.
3/11/19 14.00 K 1:16 0:09 thika (KE)
midday slow run
3/10/19 10.00 K 46:50 7:33 Thika (KE)
Midday easy run as i mourn the plan crash that killed 145 lives.35 kenyans on board died.
3/9/19 30.00 K 1:45:28 5:40 Thika (KE)
Morning long run.it was so beautiful doing long run
3/9/19 20.00 K 1:59:19 9:37 Thika (KE)
Midday fast jogging to load more miles
3/8/19 16.00 K 1:39:20 10:00 Thika (KE)
Midday easy jogging alone as I wait for tommorow 30km long run
3/8/19 16.00 K 1:39:20 10:00 Thika (KE)
Midday easy jogging alone as I wait for tommorow 30km long run
3/8/19 10.00 K 48:12 7:46 Thika (KE)
Morning run slow run coz most of the guys were going for a race in Nairobi.
3/7/19 14.00 K 1:25:47 9:52 THIKA (KE)
evening jogging on the road
3/7/19 12.00 K 42:56 5:46 THIKA (KE)
speedwork on track.i later decided to go speedwork coz it was 400mx20 with recovery 200m .it was supposed to be 25 times but guys were preparin for sunday race in nairobi
3/7/19 11.00 K 53:19 7:49 THIKA (KE)
morning run slow run being undecided whether to go speedwork or not
3/6/19 9.00 K 1:15:00 13:25 THIKA (KE)
evening jogging where i hit 50km in a day.i will try soon for the aal week
3/6/19 18.00 K 1:47;50 0:10 THIKA (KE)
i did long easy to burn more calories on sunlight during midday.i wanted 50km
3/6/19 21.00 K 1:28:37 6:48 THIKA (KE)
morning run with mugo.
3/5/19 9.00 K 59:25 10:38 THIKA (KE)
jogging with the group
3/5/19 16.00 K 1:39:29 10:01 kenol (KE)
jogging from kenol to thika
3/5/19 19.00 K 1:48 0:10 THIKA (KE)
morning run alone along the bush
3/4/19 11.00 K 1:11:09 10:25 Thika (KE)
Evening jogging but the rain stopped me from doing 15k.i had to bolt fast to my room @ 5k
3/4/19 12.00 K 1:13:57 9:56 thika (KE)
Slow run on midday.i love alot adding more miles
3/4/19 18.00 K 1:18:02 6:59 Thika (KE)
Morning run Monday is Monday but i decided to go slow
3/2/19 12.00 K 1:21:36 10:57 THIKA (KE)
evening jogging.This being the first 40k per day ,i will feel how the body will respond
3/2/19 30.00 K 1:52:04 6:01 THIKA (KE)
morning long run with the group.it was so fun.
3/1/19 16.00 K 1:30 0:10 THIKA (KE)
eveninng jogging slow along the road both dirty and tamacked
3/1/19 8.00 K 58:12 11:43 THIKA (KE)
jogging on grass
3/1/19 15.00 K 1:29:53 9:39 THIKA (KE)
morning run easy
2/23/19 30.00 K 1:58:02 6:20 Thika (KE)
Morning run easy.It was so nice and adventurous.
2/17/19 19.00 K 1:10:37 5:59 Thika (KE)
Morning run easy due to flue that I got coz of a lot of dust on the road.The rest did Monday is Monday.I miss it a lot .I had to resort to easy coz I had difficulty in breathing.Am now getting some herbs to unblock it.This is traditional medicine that I was shown by my late grandmum
2/15/19 35.00 K 2:20:11 6:27 Thika (KE)
Easy long run.The group went faster coz they were turning at 25km
2/15/19 35.00 K 2:20:11 6:27 Thika (KE)
Easy long run.The group went faster coz they were turning at 25km
1/31/19 15.00 K 59:16 6:22 Nairobi (KE)
Morning easy on the road partly tarmacked and dirty road.
1/30/19 28.00 K 2:09:40 7:28 Muranga (KE)
Morning run Easy. It was so cold that you might think winter is coming soon .
1/29/19 30.00 K 2:04:14 6:40 Nairobi (KE)
Morning run easy.I got that friend of mine enjoying 9am sun.That's a Kenyan small monkey with beautiful color.Black and whit stripe
1/28/19 26.00 K 1:54:12 7:05 Nairobi (KE)
Morning run easy on dirty and dusty road
1/27/19 10.00 K 1:14 0:12 Nairobi (KE)
Morning jogging
1/26/19 16.00 K 1:53:00 11:22 Nairobi (KE)
Slow jogging on a bushy areas with hills ,monkeys which have little genes of human being and also found a little animal looking like crocodile knocked along a dirty rough road.Towards the end of the bush, I got traditional fruits that tasted like passion fruit that we used to eat while still kids back at home.The small monkeys were really intelligent, the hide in the thicket bush, I hope I will have a picture on them soon.
1/26/19 10.00 K 30:42 4:57 Nairobi (KE)
I tasted my body on cross country a little bit after long months without speed work and tempo runs.I really enjoyed a lot running from the last person ,then accelerate slow to my high pick.Am happy the body is on ,only to shade out 3kgs from 58kgs.I felt good lapping other athletes like the one there.
1/25/19 14.00 K 55:47 6:25 Nairobi (KE)
Morning run with the group .Thereafter to track to psych up kids competing on track
1/24/19 18.00 K 1:20:18 7:11 Nairobi (KE)
Morning run easy on the tarmac road.
1/23/19 25.00 K 1:37:20 6:16 Nairobi (KE)
Morning run easy.It was so fun .
1/22/19 25.00 K 2:04:58 8:03 Nairobi (KE)
Morning run slow alone.The jogging is so tiresome.
1/23/19 26.00 K 2:20:13 8:41 Nairobi (KE)
Monday morning slow run like jogging as I plan where to get good training shoes to start my fast and rigorous run
1/19/19 30.00 K 1:50:29 5:56 Nairobi (KE)
Morning run after wearing racing shoes that injured me last year.it was so nice.The body respond so well but the gear is so terrible.I hope no injury again but slow run will save me
1/18/19 20.00 K 1:54:37 9:14 Nairobi (KE)
Morning run slow on a terrible shoes.No fast until I get a good one
1/17/19 15.00 K 1:18 0:09 Nairobi (KE)
Very slow like jogging morning run .
1/16/19 26.00 K 2:56:33 10:56 Nairobi (KE)
Morning run slow to add mileage like no other day.This is where my old asic wornout completely
1/15/19 18.00 K 1:41:12 9:03 Nairobi (KE)
Morning run to add more mileage than ever but slow as my leg recover from injury
1/14/19 30.00 K 2:50:09 9:08 Nairobi (KE)
Morning run slow alone but slow mileage to avoid injury
1/13/19 26.00 K 2:30:12 9:18 Nairobi (KE)
A very boring morning run alone.
1/12/19 22.00 K 1:39 0:08 Nairobi (KE)
Morning easy slow run.
1/11/19 26.00 K 2:10:28 8:05 Nairobi (KE)
Morning run
1/10/19 20.00 K 1:40:00 8:03 Nairobi (KE)
Morning slowly on a dirty road.
1/9/19 26.00 K 2:13:40 8:17 Nairobi (KE)
Morning run slow run
1/8/19 28.00 K 2:10:40 7:31 Eldoret (KE)
Slow run very early in the morning. It was a chilly and cold morning.
1/7/19 13.00 K 1:49:00 13:30 Eldoret (KE)
Slow jogging is a forest with trees in the evening.it so nice feeling that good air
1/7/19 25.00 K 1:57:00 7:32 Eldoret (KE)
Morning run slow run along the bushy area so as to have that cool hair.
1/4/19 6.00 K 47:30 12:45 Eldoret (KE)
Jogging in the evening slow though it was so cold
1/4/19 30.00 K 2:19 0:08 Eldoret (KE)
Morning easy run slow afterwards I did stretch ups.
1/2/19 20.00 K 1:48:16 8:43 Eldoret (KE)
Evening long easy
1/2/19 11.00 K 1:20:00 11:43 Eldoret (KE)
Evening jogging slow along the bushy areas.it was so good coz the weather was cool
1/2/19 25.00 K 1:53:17 7:18 Eldoret (KE)
Morning slow run .it was fun and also think hard how to plan my best running this year.
1/2/19 30.00 K 2:01:48 6:33 Eldoret (KE)
Morning run long run .
1/1/19 19.00 K 1:14:38 6:20 Eldoret (KE)
Morning tempo run
12/31/18 25.00 K 1:54:20 7:22 Nairobi (KE)
Morning easy slow run
12/28/18 20.00 K 1:25:16 6:52 Nairobi (KE)
Easy morning run.
12/27/18 20.00 K 1:36 0:08 Eldoret (KE)
Morning run easy.The body is getting back after recovery period.Am starting up slowly.The previous runs were jogging.
12/11/18 20.00 K 1:28:45 7:09 Nairobi (KE)
Easy slow run to load as I go to drawing board on where to get good training shoes and speed work racing shoes
12/12/18 20.00 K 1:30:15 7:16 Nairobi (KE)
Easy slow run but cautious to avoid further damage
12/12/18 12.00 K 1:06:00 8:52 Nairobi (KE)
Evening easy slow run
12/10/18 10.00 K 42:50 6:54 Nairobi (KE)
Morning easy run .I have to do slow coz my leg isn't that well.
12/8/18 35.00 K 3:15:50 9:01 Nairobi (KE)
afternoon long run on humid condition after being blocked by rain in the morning.i enjoyed the run though alone
12/7/18 12.00 K 1:43:00 13:49 nairobi (KE)
evening jogging slow on the grass
12/7/18 7.00 K 50:36 11:38 nairobi (KE)
midday jogging
12/7/18 15.00 K 1:04:51 6:58 nairobi (KE)
morning run easy run with the group.pace of 5km/min then sprint towards the end
12/6/18 10.00 K 1:06:58 10:47 nairobi (KE)
evening jogging. The weather was so nice which made me did on a grass which grow after this rain.it was like sponge due to softness ground coz the soil here partly is cotton
12/6/18 27.00 K 1:53:12 6:45 nairobi (KE)
morning run which was a little better coz the rain didn't rain at night.Morning was just little which soften the ground enjoyed but slippery on my old basic shoes.its part of build up too.I hope with no injury it will make me strong
12/5/18 15.00 K 59:02 6:21 nairobi (KE)
evening easy to compeñsate morning.At least the weather but the road was terrible coz the muddy road is used by lorries from quarry and mud had dried leaving something's like potholes. It was uneven road
12/5/18 24.00 K 2:00:41 8:06 nairobi (KE)
midday morning run on a muddy road.it's so challenging coz I avoid running easy fast coz I feared those heavy soil could give me problems with my leg
12/4/18 12.00 K 46:50 6:17 Nairobi (KE)
The rain in today morning made me make a u-turn and sprint back home.it spoiled my plan but it made me test my speed
12/4/18 6.00 K 49:30 13:17 Nairobi (KE)
Evening jogging. The lower part of the legs were hurting a lot due to bad shoes.
12/4/18 30.00 K 1:59:17 6:24 Nairobi (KE)
Midday long run .I was testing whether it coming back nicely.Though humid and hot I tried to move up to 35km but dehydration made me do it up to 30km without water and on empty stomach.I think I cut 2kg
12/3/18 11.00 K 1:17:50 11:24 Nairobi (KE)
Evening jogging on dirty road.
12/3/18 25.00 K 2:06:00 8:07 Nairobi (KE)
Midday easy run slow.This was to reduce weight and get mileage
12/3/18 10.00 K 32:09 5:11 Kilimambogo (KE)
Pacing oldonyo sabuk 21km.
11/30/18 18.00 K 1:10:00 6:16 Nairobi (KE)
Midday long run easy.I like it along the pineapples plantation
11/28/18 14.00 K 1:06:49 7:41 Nairobi (KE)
Evening easy run.I was happy coz it's picking up
11/28/18 22.00 K 1:47:00 7:50 Nairobi (KE)
Morning run easy alone to avoid doing fast when fully recovered
11/28/18 6.00 K 40:34 10:53 Nairobi (KE)
Jogging with boys before I prepare them to compete against each other.
11/27/18 11.00 K 1:07:12 9:50 Nairobi (KE)
Midday jogging on grass to help heal injury
11/27/18 16.00 K 1:19:03 7:58 Nairobi (KE)
Morning run slow on a sloppy route
11/26/18 12.00 K 1:17:04 10:21 Nairobi (KE)
Evening fast jogging due to rain.I had to get into my friends place when rain stopped a few kms to 15km.It was my good luck coz as I wait rain to reduce ,we cooked a big ugali which was energizer to me.
11/26/18 7.00 K 1:02:16 14:19 Nairobi (KE)
Mid morning jogging in a humid environment due to rain.it was intense but it will help.
11/26/18 25.00 K 2:31:57 9:47 Nairobi (KE)
Morning run slow .Coming back with full force but fighting to do away with 3 kg I added.What a nice run alone though it was raining.
11/25/18 15.00 K 1:34:58 10:12 Nairobi (KE)
Morning jogging. soon am going to swing into full action.my favorite Kenya meal after long run ugali and tea.
11/24/18 18.00 K 2:04:16 11:07 Nairobi (KE)
My long run this week when my leg gave me a lot of problems. Am recovering slowly.
11/17/18 38.00 K 3:17:29 8:22 Nairobi (KE)
Morning run was so good but I had to do it slow from 5:15am when darkness but am thankful I manage to finish. Every mile counts
11/16/18 10.00 K 1:18:30 12:39 Nairobi (KE)
evening jogging on a scorching sun to shed 57kgs to 55kg ideal for fast run
11/16/18 12.00 K 1:27:42 11:46 nairobi (KE)
midday jogging with my young girls.My body was so better compared to previous days
11/15/18 10.00 K 1:09:51 11:15 Nairobi (KE)
Evening jogging. The spirit of every mile counts kept me moving,
11/15/18 15.00 K 1:56:30 12:30 Nairobi (KE)
Middày jog .I went from where I was 1.5km and 1.5km to-fro where kids were.I took them 12km and watch one girl run fast than others.
11/16/18 27.00 K 2:38:05 9:26 Nairobi (KE)
Morning run slow to make body keeps moving. The leg was feeling better slowly but the shoes are terrible
11/14/18 14.00 K 1:30:56 10:28 Nairobi (KE)
Evening to test body how it feels after 50km in a day
11/14/18 12.00 K 1:28:00 11:49 Nairobi (KE)
Midday jog with kids.it was so good watching them running well while others walk on the hill
11/14/18 25.00 K 2:14:34 8:40 Nairobi (KE)
Morning run slow to make body get more miles and prepare for next year
11/13/18 14.00 K 1:19:50 9:11 Nairobi (KE)
Evening slow run along bushy areas
11/13/18 13.00 K 1:23:12 10:18 Nairobi (KE)
Midday slow to recover and make leg get well
11/13/18 22.00 K 1:58:29 8:41 Nairobi (KE)
Morning run jog to help me gain more miles
11/15/18 26.00 K 3:06:12 11:32 Nairobi (KE)
Morning run at jogging pace.I decid3d to repeat that route for the next one month coz it has no hard though with hyena's very early in the morning.it's a good route with soft ground and hills.it's best for build up
11/12/18 13.00 K 1:16:48 9:31 Nairobi (KE)
Evening jogging. I was motivated a lot by kids when one of them prayed for my leg and told me it will get well .11 years girl joined me up to 8km .it was motivational evening.
11/12/18 12.00 K 1:08:37 9:13 (KE)
Midday jogging. I went and took kids I had promise to train them for jogging. They were very happy.The 4kids were glad running at my pace until the end .I wish my phone was with me to take a photo.7years girl amazed me when she did 11km while the 3 girls Sprint on a 150m to finish fast.
11/12/18 26.00 K 2:07:54 7:56 Nairobi (KE)
Monday used to be my best day to hit it hard and predict my time in a race coz I used to do good miles,But this time was running slow like 1954 car .I was moving slow to avoid hurting my leg.The journey was long but I jog until the end
11/11/18 12.00 K 1:30:12 12:06 Nairobi (KE)
I decided to do walking 5km then jog the rest coz my leg was so painful. I didn't imagine that pain will make me walk in my run.
11/15/18 12.00 K 1:09:13 9:17 Nairobi (KE)
evening jogging on sloppy road .it was difficult descending but I like it.
11/10/18 35.00 K 2:58:12 8:12 Nairobi (KE)
Morning run which was jogging. It was add jogging those long miles but I had to keep moving and allow myself control pain in my leg.I started 5:30am but on the bushy grass I had sounds of hyenas making me sprint 2km to safe place.it was adventurous .
11/9/18 11.00 K 1:29:50 13:09 Nairobi (KE)
Evening jogging slow to just add miles and keep moving despite limping
11/9/18 13.00 K 1:02:59 7:48 Nairobi (KE)
Middays jogging that attracted kids to jog with me coz I was doing slow
11/9/18 17.00 K 1:14:40 7:05 Nairobi (KE)
Morning jogging to add miles as my injury continues to recover
11/8/18 8.00 K 57:18 11:32 Nairobi (KE)
Evening slow jogging
11/8/18 12.00 K 1:06:13 8:53 Nairobi (KE)
Midday jogging slow
11/8/18 22.00 K 2:00:46 8:51 Nairobi (KE)
Morning slow run. It was so good and evil enjoyable though I was alone
11/7/18 13.00 K 1:08:51 8:32 Nairobi (KE)
Evening easy jogging coz it was nearly darkness
11/7/18 10.00 K 1:02:36 10:05 Nairobi (KE)
Midday jogging to add more mileage
11/7/18 16.00 K 1:18:46 7:56 Nairobi (KE)
Morning run very slow. I need to do slow to avoid making frame injury worse
11/6/18 15.00 K 1:30:00 9:40 Nairobi (KE)
Evening jogging. I love doing long distance jogging alot coz it build muscles
11/6/18 12.00 K 1:02:37 8:24 Nairobi (KE)
Midday semi jogging. This is moving legs slowly but raising them up to get good running style
11/6/18 13.00 K 53:46 6:40 Nairobi (KE)
Morning run easy. It was good but I felt uncomfortable on my left leg
11/5/18 5.00 K 38:49 12:30 Nairobi (KE)
Evening jogging to close my day workout
11/5/18 12.00 K 1:14:57 10:04 Nairobi (KE)
Midday jogging on the flat routes.
11/5/18 17.00 K 1:50:26 10:28 Nairobi (KE)
Morning run slow. It was so good but had to learn to go slow
11/4/18 10.00 K 1:05:14 10:30 Nairobi (KE)
Evening jogging to recovery and to reduce latic acis
11/3/18 35.00 K 2:43:57 7:33 Nairobi (KE)
Morning long run. I tried to push little at the middle to save enough time.
11/2/18 17.00 K 1:39:16 9:24 I nairobi (KE)
Midday easy like jogging like love running
11/2/18 20.00 K 1:46:29 8:35 Nairobi (KE)
Morning run easy which little showers were there from a quarter of the distance to 19km.It was nice experience but not like Venice marathon Yuki ran which was 'pool of water'
11/1/18 10.00 Miles 1:00:00 6:00 Nairobi (KE)
Evening jogging on the grass. Spongy ground reduce fatigue and muscle cramps
11/1/18 8.00 K 56:46 11:26 Nairobi (KE)
Mid day semi jogging
11/1/18 16.00 K 1:12:36 7:19 Nairobi (KE)
Morning run easy. The weather was cool and good.
10/31/18 11.00 K 1:00:00 8:47 Nairobi (KE)
Evening easy run
10/31/18 17.00 K 2:01:38 11:31 (KE)
Very very slow jogging on midday. Its adding miles during recovery period.
10/31/18 16.00 K 1:10:00 7:03 nair (KE)
Morning easy run. I tried to push hard towards the end.
10/30/18 15.00 K 1:40:00 10:44 nairobi (KE)
Evening jogging. long jogging requires patience and focus
10/30/18 10.00 K 1:20:00 12:53 nairobi (KE)
Morning jogging. Am gonna do slow until i fully recover
10/29/18 5.00 K 40minutes 12:53 nairobi (KE)
Slow jogging on grass in the evening for recovery
10/29/18 15.00 K 1:50:46 11:54 nairobi (KE)
Very slow jogging to recovery from sunday marathon and also allow my injury to recover
10/14/18 10.00 K 56:13 9:03 Nairobi (KE)
morning easy
10/13/18 12.00 K 1:02:57 8:27 Nairobi (KE)
evening jogging
10/13/18 30.00 K 1:46:15 5:42 Nairobi (KE)
morning run
10/12/18 13.00 K 1:05:48 8:09 Nairobi (KE)
Evening jogging to add miles on slope and hilly route
10/12/18 10.80 K 1:09:38 10:23 Nairobi (KE)
Midday jogging to get used to hotness and humid
10/12/18 15.00 K 1:03:58 6:52 Nairobi (KE)
Morning East run at a comfortable place to recover well for tomorrow 30km long run
10/11/18 14.00 K 1:15:37 8:42 Nairobi (KE)
Evening jogging at a good recovery slow jogging
10/11/18 14.60 Miles Nairobi (KE)
Speedwork on track which was 2000mx1 (6:20minutes)as opener with 400m recovery ,then 400mx20 (65-66seconds maintanance pace)with recovery of 200m each.After that dosage I did 100mx4 to strides.
10/11/18 10.60 K 56:13 8:33 Nairobi (KE)
Morning jogging to the track to warm up my muscles ready for speedwork
10/10/18 16.00 K 1:39:12 9:59 Nairobi (KE)
evening jogging for longer km to add up my mileage
10/10/18 10.00 K 52:17 8:25 Nairobi (KE)
midday jogging .
10/10/18 17.00 K 1:08:52 6:32 Nairobi (KE)
morning easy with my group
10/9/18 19.00 K 1:45:00 8:54 Nairobi (KE)
slow jogging to avoid hurting my frame. I did this to build up coz am going to have marathon in the end of this month. I have to work hard in training to run good time.
10/9/18 10.40 K nairobi (KE)
Fartlek speed on road 1:1 which is 1minute speed and 1 min recovery
10/9/18 6.00 K 35min 9:24 Nairobi (KE)
morning jogging before fartlek
10/8/18 9.00 K 46:29 8:19 Nairobi (KE)
evening slow easy after sleeping well and feeling relieved
10/8/18 10.00 K 50:12 8:05 nairobi (KE)
midday jogging to open up and add mileage
10/8/18 17.60 K 1:06:50 6:07 nairobi (KE)
morning run which we maintain constant pace helping not to feel pain. After it I went to shower and sleep to recover and heal fast
10/7/18 13.00 K 59:24 7:22 nairobi (KE)
easy to remove fatigue and make body on despite little injury. But I switch my mind out of it and take everything is OK to avoid sleeping
10/6/18 10.50 K 31:57 4:54 Kiambu (KE)
This was my race which I ran feeling unwell. My right hand was so painful and my leg from also was also painful but I had to push on hills and flat and go slow on down hills to avoid more injury. I felt like doing fast but I had to settle with 31:57
10/5/18 7.00 K 42:16 9:44 nairobi (KE)
evening jogging who I was forcing it coz my body was so tired and weak
10/5/18 18.00 K 1:40:25 8:59 nairobi (KE)
midday jogging coz I wasn't sure of going to 10km race because I wasn't feeling well.
10/5/18 11.00 K 52:38 7:43 nairobi (KE)
morning easy coz there was going to be a race on the following day.
10/4/18 5.00 K 35minutes 11:16 Nairobi (KE)
jogging from where I alighted the bus to the house when coming from speedwork
10/4/18 9.00 K Nairobi (KE)
speed work on track 400mx15 with recovery 200m
10/4/18 10.00 K 56:34 9:07 nairobi (KE)
morning fast jogging to the track.
10/3/18 6.00 K 56:34 15:11 Nairobi (KE)
j very slow jogging in the evening.THE only thing remaining is rehydration.
10/3/18 12.00 K 1:03:26 8:31 nairobi (KE)
Midday jogging to do away fatigue. It was a good thing to do
10/3/18 25.00 K 1:38:47 6:22 Nairobi (KE)
Morning run very slow to keep the body in good shape and more mileage
10/2/18 14.00 K 1:25:53 9:53 Nairobi (KE)
Evening run easy which I completed on the hill.I did 7 ascend and 7 descend on the hill of 350m.Total km came 14k.
10/2/18 7.00 K 55:02 12:40 Nairobi (KE)
Midday jogging to keep body on and make sure it gain a lot of miles
10/2/18 18.00 K Nairobi (KE)
Morning speedwork .Fartlek 4:2 which is 4 minutes speed and 2 minutes recovery for 12.4km .On addition ,I had done 3km warm up jogging and then after 2.6km recovery jogging
10/1/18 9.00 K 1:06:52 11:58 nairobi (KE)
Evening jogging alone along the bushy areas.it was so adventurous enjoying nature
10/1/18 12.00 K 1:02:39 8:25 nairobi (KE)
Midday semi jogging coz I was avoiding the terrorising sun.It's hot like summer is here in Kenya
10/1/18 19.00 K 1:011:58 6:06 Nairobi (KE)
Monday morning run.After it I took carbohydrates and coffee for recovery.
9/30/18 23.00 K 1:48:12 7:35 nairobi (KE)
Very slow morning semi jogging morning run.I was to rest but appetite for running keep me doing it
9/29/18 12.40 K 1:18:40 10:13 Nairobi (KE)
Evening jogging to ease fatigue from long as I think if I will do tomorrow 6k die hard.Through this second challenge , there has been a lot hotness from the sun and required alot of water.Pressure from more mileage tear my brand Nike lovely training shoes.That's how running is.Focus,determination,hard work,discipline and being smart.I love running alot.I can imagine how running shoes will use until I hit sub 58 in 21km and sub 2:00 in 42km.I trust In God that this dream will be valid and hit in the history books.Thank you team strong ,team The Run The World Challenge 2.Let's hit the target this coming week.
9/29/18 30.00 K 1:45:06 5:39 Nairobi (KE)
Saturday long run.It was so comfortable and enjoyable. I did at back of front runner today unlike other days doing front running. I liked it.The sad thing is I won't be able to post pic.But maybe evening jogging.
11/16/18 12.00 K 49:15 6:37 (KE)
Evening easy run coz I had no device to plllay music and go slow.But hope soon it will be well.it was good easy run .Tommorow is 30k.Good day,Note:The writing isn't goodo coz of damagedd screeennnnbbnnnnnnnnnn
9/28/18 11.00 K 1:00:58 8:56 nairobi (KE)
Midday semi jogging as I was thinking and rethinking the loss I got since 26 evening when my phone fall down on tarmac road during evening run trying to avoid being snatched. It started hanging and the screen damaged.Too bad that I have no pictures picturesque to post coz I won't be able to take pics
9/28/18 18.00 K 1:12:08 6:27 nairobi (KE)
Morning run easy to avoid overstraining. The pace was so good for recovery and also getting many miles into the system
9/27/18 16.00 K 1:32:49 9:21 nairobi (KE)
Evening jogging to recover my exhauster muscles.This was part of build training. getting used to tough training,
9/27/18 8.40 K nairobi (KE)
Speed work on track .Semi pyramid ,1000mx3,800mx3,600mx3,400mx3
9/27/18 12.00 K 56:20 7:34 nairobi (KE)
Easy run to the track vie long route to warm up muscles
9/26/18 14.00 K 1:11:39 8:15 nairobi (KE)
Evening semi jogging run
9/26/18 12.00 K 47:20 6:21 Nairobi (KE)
Evening easy lapping on track to bring rhythm then afterwards I did 20 minutes stretch up to ease my tired body.Running is my meal.I must keep the recipe in my body.
9/26/18 11.00 K 1:00:00 8:47 Nairobi (KE)
Hill work during midday to build strength and stamina.Midday hill work nowadays is full of hotness from the sun coz it's the hottest season.Rehydration is important.
9/25/18 17.00 K 1:08:40 6:31 Nairobi (KE)
Morning easy run at comfortable pace.
9/25/18 10.00 K 40:00 6:27 Nairobi (KE)
Evening easy on track to get good running style. I felt re energized from lunch meal which was balanced. In the evening I didn't take anything. Only cool water to rehydrate my body.
9/25/18 12.00 K 1:14:22 9:59 Nairobi (KE)
Midday jogging as I went to pick veggies.it was a nice jogging. Those veggies are full of iron which a building block of blood.With enough blood with high hemoglobin level ,you will run easily. I added mutura on it " well cooked animal blood" to boost my system.Sour milk "mursik" which kipchoge's favorite was their to give me energy and protein + ugali for carbohydrates.Kenya is full of nutrition.
9/25/18 14.30 K Nairobi (KE)
Fartlek speed 4:2.This is speedwork on dirty road where you run your high speed for 4 minutes then jog 2 minutes.
9/25/18 11.00 K 37:04 5:26 Nairobi (KE)
Evening easy lapping on the track .Starting with pace of 4:15,4:00,3:40,3:30,3:20,3:15,3:05,2:55,2:48
9/24/18 12.40 K 1:09:12 8:59 Nairobi (KE)
Jogging during midday to relax muscles.
9/24/18 18.00 K 1:01:13 5:29 Nairobi (KE)
Morning long run.Very slow pace on start then raise last 3km
9/23/18 6.00 K 18:05 4:52 Nairobi (KE)
It's was suppose to be diehard but no one turns up.I resolved to doing 6km hard.What a hard job pacing for yourself at the same time avoiding burning myself.in addition, I had done 3km jogging and 2.5 km after speed coz I used Short cut
9/22/18 41.00 K 2:37:14 6:11 Nairobi (KE)
Today long run.it started low pace but end up last 15km inclining.It was beautiful and enjoyable closing my week with long run but if tomorrow I will still have energy, I will do diehard.
9/21/18 11.20 K 55:38 8:00 Nairobi (KE)
Semi jogging as I try on my steps and strides.Practicing new ,comfortable and easy running style .On track.Tommorow I need 4min/km in 38km for strong build before Sunday diehard
9/21/18 16.00 K 1:04:07 6:27 Nairobi (KE)
Midday easy alone along hard course road full of hills and slopes.More than 7 of them.
9/21/18 15.20 K 1:05:15 6:55 Nairobi (KE)
Morning easy run.I then went to market to buy fruits ,carrots,onions,avocado, tomatoes and beetroots.
9/20/18 13.80 K 58:44 6:51 Nairobi (KE)
Easy jogging on the road coz I was on hurry for massage
9/20/18 12.96 K Nairobi (KE)
Speed work 2000mx1 (R-2min) split 6:02 and 600mx14 (R-1 min) 1:42,1:43,1:42,1:41,1:44,1:44,1:42 ,1:40,1:41,1:40,1:43,1:39,1,40,1:38 200mx4 strides In the pic is my two friends I train with some had left home.We were sharing new ideas.
9/20/18 11.00 K 50 minutes 7:19 Nairobi (KE)
Morning jogging easy to warm muscles before speed work.
9/19/18 13.00 K 1:00:00 7:26 Nairobi (KE)
Evening jogging to remove coz of Thursday speedwork
9/19/18 9.80 K 59:00 9:42 Nairobi (KE)
Midday hillwork with my group.The body was so tired
9/19/18 15.40 K 1:03:20 6:38 nairobi (KE)
Morning run easy on dirty road with a lot of murram.
9/18/18 16.50 K 1:08:53 6:44 Nairobi (KE)
Evening easy run with my friend who had gone for 1 month without training. I was so tired and needed some jogging but I had to do easy for him to shades some weight as soon as possible.Tommorow mid day he will burn more fats on sunny hillwork. I close my day that way.Strong team
9/18/18 11.30 K 1:00:27 8:37 Nairobi (KE)
Mid morning jogging in hot sunny to remove fatigues and add mileage before going for massage.I got so exhausted that I couldn't took my photo to get a photo.
9/18/18 12.00 K 46:08 6:12 Nairobi (KE)
Early morning 6:30am fartlek speed on dirty and dusty road.It was so beautiful and hard coz it was long speed 4:2 which is 4mknutes full speed and recovery 2 minutes for 12km.I couldn't take pictures bcoz of early morning safety.
9/17/18 11.50 K 40min 5:36 Nairobi (KE)
Easy 4min/km on track and few 3:40 towards end .This was to open up for tomorrow morning fartlek.
9/17/18 11.10 K Nairobi (KE)
Hillwork easy on 350m hill.The sun today wasn't that hard compared to last week.I ensured that I rehydrate myself very well to avoid last week dehydration.
9/16/18 18.00 K 1:12:46 6:31 Nairobi (KE)
Monday morning run easy run a good pace cracking stories of how Berlin marathon was and how to run fast.it was so beautiful.Everyone was happy with Eliud Kipchoge world record.
9/15/18 30.00 K 2:00:03 6:27 Nairobi (KE)
Saturday long run though I was feeling unwell.The door hit me on my right shoulder and caused me a lot of pain moving hands from the start but I had to do 4min/km with marathon lady.This made me to do one training today and relax.I hope pain will ease a little tomorrow morning to do jogging before watching Berlin marathon.I hope they will run 2:02:55
9/14/18 11.30 K 56:37 8:04 nairobi (KE)
Evening easy semi jogging
9/14/18 10.01 K 51.20 nairobi (KE)
Today I have done what I was thinking about it.To do 18+k on hill without water on hot conditions. Though am dehydrated, I have done total 19.15km on hillwork. The sun force me cool my face and chest with cold water flowing on the stream. My first was 9.14km then rest few minutes then do 10.01km. Am now going to do jogging in the evening 8-9km and get done with my day. Thanks mapmyrun for the phone app, but I think I need garmin running watch to cut some seconds when carrying 500gms phone.God bless mybestrun and The Run the World team.
9/14/18 9.14 K 44:32 7:51 Nairobi (KE)
Hillwork on very easy at midday when the sun is so hot.I decided to lower the pace coz tommorow is long run.Am also resting now to do another few km on the hill also.
9/14/18 15.40 K 55:22 5:48 Nairobi (KE)
Morning easy run which started at 4:15min/km and ended maintained at 3:10min/km in the last 4km.
9/13/18 14.80 K 56:40 6:10 Nairobi (KE)
A very good evening easy run after the hot sun was nearly no where to be seen.That evening cool breeze was giving me psych to move.The darkness stopped me from adding to 18-19km.
9/13/18 8.00 K 50 minutes 10:04 Nairobi (KE)
Midday jogging on grass with stretch up thereafter. The body was so relaxed and comfortable though little tired.
9/13/18 16.00 K 43:16 4:22 Nairobi (KE)
Morning run tempo run 3:19-3:23min/km.I had to do tempo run coz I had something to attend.
9/12/18 12.40 K 1:4:07 8:20 Nairobi (KE)
Very slow jogging to ensure I totally recover.I came vie spinach garden to buy veggies for supper
9/12/18 14.00 K 48:32 5:35 Nairobi (KE)
I tried to push a little bit coz I was to rush somewhere in an hour time.This is where I manage to take cows picture.Next time I will hold a big bull horn coz that's part of my culture
9/12/18 15.40 K 59:26 6:13 Nairobi (KE)
Morning easy run on moderate speed.Then after finishing, little stretch up
9/11/18 15.40 K 1:17:29 8:06 Nairobi (KE)
Evening easy semi jogging. It was so good and beautiful running while cars pass with high speed on highway. I saw one of my dream cars but it dash very fast as I tried to hold my breathe and admire it.
9/11/18 8.00 K 48min 9:40 Nairobi (KE)
Midday jogging on the grass to reduce fatigue and also helps recover.Though the sun was so hot.
9/11/18 14.00 K 50:28 5:49 Nairobi (KE)
Fartlek (speedwork on dirty road)4:2 which is running for 4 minutes and slowly jog 2minutes .That repetition until 14km was over.
9/10/18 10.20 K 1:04:28 10:11 Nairobi (KE)
Evening jogging as l listen to music.Sorry guys, today and tomorrow workout I won't post photos coz my phone had technical problem.But it will be sorted soon as possible
9/10/18 13.40 K 1:00:00 7:13 Nairobi (KE)
1 hour on the hill .I tried to maintain a good pace of 3:30-3:40 climbing and slow while descending.
9/10/18 17.90 K 1:09:42 6:16 Nairobi (KE)
Morning easy run.
9/8/18 12.40 K 1:16:28 9:56 Nairobi (KE)
Today I felt so exhausted but I had to go strong.50 plus k is not a joke.But the love and passion for sport keeps me moving. A day without running is like a day in hospital bed.Running is my sport."Every mile counts in a race"
9/8/18 40.30 K 2:39:04 6:22 Nairobi (KE)
40 km easy at the pace of 4min/km.I really enjoyed running on dirty .That pictures is few minutes after arriving from long run.I was hungry that I could eat the all goat meat alone, but I resort to white rice and coffee to recover. I will only need 10km -11 jogging in the evening to at least taste how 50km feels in a day.
9/7/18 14.80 K 1:01:38 6:43 Nairobi (KE)
Evening run on slope route .it has 8 slopes of minimum of 150m.
9/7/18 12.00 K 1:02:45 8:25 Nairobi (KE)
Midday jogging to avoid burning a lot coz of Saturday long run 38km
9/7/18 15.40 K 59:02 6:11 Nairobi (KE)
Morning run easy run pace of 4min per km
9/6/18 11.30 K 59:47 8:31 Nairobi (KE)
Evening jogging on dirty road then last 4km on the Grass to make leg sole feel relaxed
9/6/18 13.00 K Nairobi (KE)
2000mx1 6:03-6:10,600mx13 1:38-1:44 ,200mx1 of 29seconds with 200mx13 recovery and finally 100mx4 strides
9/6/18 10.00 K 50:24 8:07 Nairobi (KE)
Semi jogging to the track for speedwork.I went along the high way and it was noisy coz of cars but the road is smooth and comfortable as I was carrying my bag at the back.
9/6/18 12.70 K 47:31 6:02 Nairobi (KE)
Morning easy run to open up the muscles
9/5/18 8.90 K 1:06:29 12:02 Nairobi (KE)
Very slow jogging to remove fatigue. I ran listening music on a hilly route.It was so hard and fun
9/5/18 21.00 K 1:38:29 7:33 Nairobi (KE)
Midday slow easy on dirty road.The sun was very hot that I finished and cool my body on the stream.It was a good run for build up.
9/5/18 17.00 K 1:20:34 7:38 Nairobi (KE)
Morning easy at comfortably so as to recovery from yesterday's workout.Today involved crossing two rivers and one stream.it was enjoyable because we were cracking jokes running.
9/4/18 8.00 K 1:00:38 12:12 Nairobi (KE)
Evening jogging vie quarry route.That reminds me loading blocks on track to get something for my day.Truely life of an is a journey of a thousands miles starting with one step at a time
9/4/18 13.40 K 43:01 5:10 Nairobi (KE)
Today I did speedwork on track 2000mx6 with 200m recovery and finally strides 100mx4 .I then boarded a bus coz the track is 10km from the center.I pass by the garden to take veggies for the boys in Children rescue center courtesy of Bob Anderson who is our leader and Run The World Challenge Team.
9/4/18 10.00 K 00:55:36 8:57 Nairobi (KE)
Early midday I did 10km a little faster jogging to the track coz I was to run after time not to be late .
9/4/18 12.00 K 51:29 6:55 Nairobi (KE)
Morning run very easy coz I was preparing to go for speedwork on track.Today I tried something totally different of doing easy run,then jog 10km to the track.
9/3/18 8.00 K 59:06 11:54 Nairobi (KE)
Evening jogging .I passed by the church and took a picture there.I really enjoyed running near the house of God.
9/3/18 13.50 K 55:25 6:37 Nairobi (KE)
During midday I did with my group 7.5km on the hill of 300m to improve on strides and fight fatigue.Before I had ran from where I live 3km away and after workout I went back easy run 3km .I decided to take photo where I usually take green and fresh vegetables in a garden downstream beside the hill
9/3/18 19.00 K 1:04:07 5:26 Nairobi (KE)
Monday morning easy long run.We didn't run Monday is monday today coz some of my friends went to various races on Saturday and Sunday.it was a nice workout
9/2/18 8.00 K 50:14 10:07 Nairobi (KE)
Slow Jogging to remove yesterday fatigue
9/1/18 4.00 K 28:04 11:18 jogging (KE)
I did jogging little but I went back due to fatigue
9/1/18 39.00 K 2:26:00 6:02 Nairobi (KE)
Easy long run .Today I did alone and there were places like slopes that I increased tempo a little bit then maintain one high pace last 7km to learn certain pain in a race.
8/31/18 10.20 K 1:00:13 9:31 Nairobi (KE)
Evening jogging and 20 minutes stretch up to keep body fit.
8/31/18 15.40 K 1:02:00 6:29 Nairobi (KE)
Midday easy run.it was so good though long
8/29/18 10.20 K 40:06 6:20 Nairobi (KE)
Evening easy run
8/29/18 12.40 K 1:00:00 7:48 Nairobi (KE)
Midday jogging
8/29/18 16.60 K 1:04 0:07 Nairobi (KE)
Morning run easy
8/30/18 16.70 K 1:35:12 9:11 Nairobi (KE)
Evening slow jogging
8/30/18 10.20 K Nairobi (KE)
Fartlek 1:1. 1 minute speed 1 minute jogging.
8/30/18 8.30 K 55:22 10:45 Nairobi (KE)
Morning easy before fartlek
8/31/18 12.70 K 48:06 6:06 Nairobi (KE)
Morning easy run
8/23/18 15.00 K 56:56.39 Nairobi (KE)
8/23/18 16.00 K 1:03:47 6:25 Nairobi (KE)
Slow easy evening run.At the pace of 3:57-4min/km.Then followed by stretch ups for 20min
8/23/18 11.00 K 55:;31 8:03 Nairobi (KE)
Midday jogging.
8/23/18 10.20 K Nairobi (KE)
Fartlek speed work on the dirty road 1:1 (1 minutes hard and 1 min recovery) for 10.2k.Then 2km recovery jogging.
8/22/18 15.40 K 57:14 5:59 Nairobi (KE)
Evening easy run with increasing pace on slopes and some flat parts with even road .I ended my run on down stream where I cool my muscles on clean flowing water.it was so fun.
8/22/18 11.00 K 55:06 8:04 Nairobi (KE)
Midday Jogging to make muscles relax ready r next workout and tommorow speed work on the road
8/22/18 16.30 K 1:25:00 8:24 (KE)
Very easy morning nearly like jogging coz of yesterday fatigue and evening easy
8/21/18 8.00 K 45minutes 9:04 Nairobi (KE)
In the evening, I went jogging with a beginner who helped me push my tired body and strong mind to do 8km.Today i learnt that the game is about pushing to your highest limit.
8/21/18 17.90 K 1:14:41 6:43 Nairobi (KE)
Afternoon coz of excitement and love for running I went 17.9km easy to build good mileage.it was so good though tiresome and I but I managed on an empty stomach coz determination of being the Best
8/21/18 16.00 K Nairobi (KE)
Today morning was so beautiful .I woke up and did jogging 4km then went for fartlek 1:1 (1minute speed and 1 min recovery ) for 12km.
8/20/18 13.60 K 58:31 6:56 Nairobi (KE)
Evening easy jogging to remove fatigue on the body.I end my day by stretching after jogging.
8/20/18 10.20 K 00:52:38 8:19 Nairobi (KE)
Hillwork of 250m climbing 20 times and recovery descending 20times and finally sprint 200m on flat part.It was tough but enjoyayable.
8/20/18 17.80 K 1:04:56 5:53 Nairobi (KE)
Lmorning run Monday is Monday easy tempo run on tough course.
8/18/18 11.30 K 00:55:03 7:51 Nairobi (KE)
Jogging
8/17/18 25.00 K 01:25:12 5:30 Nairobi (KE)
Saturday long run tempo
8/16/18 13.60 K 1:07:43 8:01 Nairobi (KE)
Evening jogging.it' was tough day for me
8/16/18 8.50 K 01:13:07 13:51 Nairobi (KE)
Very slow jogging on slope
8/16/18 14.80 K Nairobi (KE)
Speed work on track 2000mx4 recovery 200m,1000mx4 200m recovery, 200m x4 50m recovery.
8/15/18 11.00 K 00:40:56 6:00 Nairobi (KE)
Evening easy
8/15/18 12.00 K 59 minutes 7:55 Nairobi (KE)
Midday jogging
8/15/18 15.00 K 54 min 5:48 Nairobi (KE)
Easy morning runh
8/14/18 12.00 K 1 hour 0:09 Nairobi (KE)
Evening very slow jogging
8/14/18 15.00 K Nairobi (KE)
Fartlek 4:2. This is where you run max speed 4 min and jog 2 min until 15km is over on the road
8/14/18 7.00 K 40min 9:12 Nairobi (KE)
Morning jogging before fartlek to warm muscles.
8/13/18 12.00 K 50 minutes 6:43 Nairobi (KE)
Easy run
8/13/18 8.00 K 48min 9:40 (KE)
Jogging midday
8/13/18 15.00 K 00:54:39 5:52 Nairobi (KE)
8/12/18 7.00 K Nairobi (KE)
Die hard45sec max speed and 15 sec fast jogging.
8/11/18 30.00 K 01:52:37 6:03 Nairobi (KE)
Long run easy.
8/10/18 11.00 K 00:45:02 6:36 Nairobi (KE)
Evening easy very run
8/10/18 10.00 K 43min 6:56 Nairobi (KE)
Midday jogging
8/10/18 17.00 K 01:06:51 6:20 Nairobi (KE)
Easy run
8/9/18 12.00 K Nairobi, Kenya (KE)
Jogging
8/9/18 15.40 K Nairobi, Kenya (KE)
Today morning 10k, 6k jogging to track then speedwork 2000m 5:59, 15x400m recovery jogging between 400m was 100x14=1400m (total k's in speedwork is 15.4k), evening easy 12k. Photo taken last week jogging.
8/9/18 6.00 K Nairobi, Kenya (KE)
8/9/18 10.00 K Nairobi, Kenya (KE)
8/8/18 12.00 K Nairobi, Kenya (KE)
8/8/18 8.00 K Nairobi, Kenya (KE)
8/8/18 16.00 K Nairobi, Kenya (KE)
8/7/18 15.60 K Nairobi, Kenya (KE)
Easy
8/7/18 12.00 K Nairobi, Kenya (KE)
Farklet
8/7/18 8.00 K Nairobi, Kenya (KE)
Jogging
8/6/18 12.00 K Nairobi, Kenya (KE)
8/6/18 8.00 K Nairobi, Kenya (KE)
8/6/18 19.00 K (KE)
8/5/18 36.00 K Nairobi, Kenya (KE)
8/4/18 5.00 K 00:31:00 9:59 Nairobi (KE)
Evening jogging
8/4/18 35.00 K 02:36 0:08 Nairobi (KE)
Morning run but I had stomach upset that made me to some point walk.
8/3/18 5.00 K 30:00 9:40 Nairobi, Kenya (KE)
Easy jog
8/3/18 18.00 K 1:12:57 6:32 Nairobi, Kenya (KE)
Midday
8/3/18 16.00 K 58:31 5:54 Nairobi, Kenya (KE)
Photo is us doing speed work yesterday.
8/2/18 15.20 K 1:00:25 6:24 Nairobi, Kenya (KE)
8/2/18 15.20 K 00:87:40 9:17 Nairobi (KE)
7.2km jogging to the field for 46minutes ,Then speedwork on track 20x400m=8km for 21:40 and recovery 20×200m=4000m 1mx20=20min.
8/2/18 8.60 K 00:43:05 8:04 Nairobi (KE)
Morning jogging
8/1/18 15.00 K 1:02:58 6:46 Nairobi, Kenya (KE)
Yeah.Am aiming at running marathon comfortable this year without feeling legs fatigue
8/1/18 20.00 K Nairobi, Kenya (KE)
Am done now with hill work 25times ascend and 25times descend on a 300m slope
8/1/18 15.00 K Nairobi, Kenya (KE)
Easy
7/31/18 17.00 K Nairobi, Kenya (KE)
7/31/18 8.00 K Nairobi, Kenya (KE)
Jogging
7/31/18 10.00 K Nairobi, Kenya (KE)
1000x10 38:23
7/30/18 10.30 K 45:13 7:04 Nairobi, Kenya (KE)
Jogging
7/30/18 13.80 K Nairobi, Kenya (KE)
Hill work
7/30/18 19.00 K 1:06:00 5:36 Nairobi, Kenya (KE)
Roads were muddy because of the rains
7/29/18 6.00 K 40:00 10:44 Nairobi, Kenya (KE)
The week has ended well with a good number of ks but full of personal challenges that include basic needs.Am now planning the new week hoping it will be well with me as I prepare to do at least 40km+ per day.I thank you Bob ,thank you everyone. God bless you
7/28/18 8.00 K 59:00 11:53 Nairobi, Kenya (KE)
7/28/18 30.00 K 1:48:00 5:48 Nairobi, Kenya (KE)
7/27/18 9.00 K 1:00:28 10:49 Nairobi, Kenya (KE)
7/27/18 12.00 K 45:00 6:03 Nairobi, Kenya (KE)
7/27/18 15.00 K 54:00 5:48 Nairobi, Kenya (KE)
7/26/18 13.90 K 46:00 5:20 Nairobi, Kenya (KE)
7/26/18 5.00 K 25:00 8:03 Nairobi, Kenya (KE)
7/26/18 7.50 K 23:00 4:57 Nairobi, Kenya (KE)
7/26/18 10.00 K Nairobi, Kenya (KE)
7/25/18 16.00 K 58:00 5:51 Nairobi, Kenya (KE)
7/25/18 9.00 K 1:10:00 12:32 Nairobi, Kenya (KE)
7/25/18 14.80 K 1:00:00 6:32 Nairobi, Kenya (KE)
7/24/18 16.00 K 59:00 5:57 Nairobi, Kenya (KE)
7/24/18 8.00 K 46:00 9:16 Nairobi, Kenya (KE)
7/24/18 14.70 K 42:09 4:37 Nairobi, Kenya (KE)
7/23/18 12.00 K 1:03:56 8:35 Nairobi (KE)
7/23/18 10.00 K 50:00 8:03 Nairobi (KE)
7/23/18 18.00 K 58:00 5:12 Nairobi (KE)
7/19/18 13.20 K Nairobi (KE)
7/20/18 9.00 K 37:00 6:37 Nairobi (KE)
7/20/18 13.00 K 1:06:00 8:11 Nairobi (KE)
7/20/18 15.00 K 49:00 5:16 Nairobi (KE)
7/21/18 40.00 K 2:18:53 5:36 Nairobi (KE)
7/18/18 15.90 K 51:00 5:10 Nairobi (KE)
Tempo run on track. Am speedwork. It was so hard 2000m-5:52, 600m 1:40 to 1:48, 400m 58-61 secs. To the track I did 8k jogging and back to where I live 6k, today evening if I got little energy remaining I will do very slow jogging 12K
7/18/18 8.20 K 42:00 8:15 Nairobi (KE)
Jogging mid morning
7/18/18 15.80 K 00:52:35 5:22 Nairobi (KE)
Morning run easy
7/17/18 12.40 K 48:00 6:14 Nairobi (KE)
7/17/18 16.50 K 01:01:48 6:02 Nairobi (KE)
Slow jogging
7/17/18 7.00 K 46:00 10:35 Nairobi (KE)
Easy semi jogging early morning
7/16/18 14.00 K 01:08:00 7:50 Nairobi (KE)
Slow jogging
7/16/18 11.30 K 00:46:29 6:38 Nairobi (KE)
Easy run mid morning after drills
7/16/18 5.40 K 50 minutes 14:55 Nairobi (KE)
Hill drills mid morning
7/16/18 12.00 K 38minutes 5:06 Nairobi, Kenya (KE)
Morning run tempo
7/14/18 6.00 K 00:48:50 13:06 Nairobi (KE)
Very slow evening Jogging pace 7-8min/km
7/14/18 44.00 K 02:57:12 6:29 Nairobi (KE)
Mid morning long run
7/13/18 13.90 K 00:52:07 6:03 Nairobi (KE)
Mid morning easy
7/13/18 15.40 K 00:49:20 5:10 Nairobi (KE)
Morning run
7/13/18 16.30 K 01:03:29 6:17 Nairobi (KE)
Jogging evening
7/12/18 17.90 K 01:08:37 6:11 Nairobi (KE)
Easy slowly
7/12/18 6.00 K 00:39:06 10:30 Nairobi (KE)
Speedwork on dirty track 2000m and 600m
7/12/18 7.60 K 00:28:35 6:04 Nairobi (KE)
7/11/18 17.80 K 01:02:19 5:39 Nairobi (KE)
7/11/18 5.40 K 00:30:02 8:58 Nairobi (KE)
Hilly work easy mid morning
7/10/18 22.00 K 01:45:41 7:44 Nairobi (KE)
Jogging but little speedy
7/11/18 14.64 K 00:49:42 5:28 Nairobi (KE)
Morning run
7/10/18 7.00 K 32:00 7:22 Nairobi (KE)
Afternoon @ approximately 4:35min/km pace
7/10/18 12.68 K 00:48:16 6:08 Nairobi (KE)
Speed works 4:2
7/9/18 17.20 K 01:09:29 6:31 Nairobi (KE)
Evening easy .It was hard due to morning and mid morning workout but every mile counts
7/9/18 4.70 K 00:55:14 18:55 Nairobi (KE)
Mid morning hill work
7/9/18 12.00 K 00:42:01 5:39 Nairobi (KE)
Call it "Monday ni Monday".Tempo run on very dirty ,hilly and rough road.No picture coz course is hard with high tempo
7/8/18 12.00 K 01:20:12 10:46 Nairobi (KE)
Very slow Jogging.Then rest after stretch until I start again tomorrow.
7/7/18 7.00 K 01:02:00 14:16 Nairobi (KE)
Evening Jogging
7/7/18 30.00 K 01:54:00 6:07 Nairobi (KE)
Easy
7/6/18 10.00 K 00:50:08 8:05 Nairobi (KE)
Jogging
7/6/18 12.00 K 00:45:26 6:06 Nairobi (KE)
Easy run
7/5/18 9.00 K 00:56:31 10:07 Nairobi (KE)
Jogging
7/5/18 8.00 K 32:00 6:27 Nairobi (KE)
Easy run
7/6/18 16.00 K 50:39 5:06 Nairobi, Kenya (KE)
Tempo run
7/5/18 19.00 K 01:07:12 5:42 Nairobi, Kenya (KE)
Tempo run here in Kenya
7/4/18 8.00 K 00:58:36 11:48 Nairobi (KE)
Evening jogging
7/4/18 12.00 K 00:49:29 6:39 Nairobi (KE)
Mid day easy run
7/4/18 20.00 K 01:14:03 5:58 Nairobi (KE)
Morning run Tempo
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