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Total Miles: 1,283.70 since 10/29/2018
7 Day Total (Starting 12/31): 1,283.70
Matthew nganga
They have logged 1,283.70 Miles
Runs
| Date | Distance | Time | Mi. Pace | Location | Photo |
| 9/9/19 | 10.20 K | 1:12 | 0:12 | Thika (KE) | |
| Evening jogging | |||||
| 9/9/19 | 16.00 K | 1:13:21 | 7:23 | Thika (KE) | |
| Morning run easy with the group | |||||
| 8/30/19 | 25.00 K | 1:46:20 | 6:51 | Thika (KE) | |
| Morning long run | |||||
| 8/24/19 | 35.00 K | 2:17 | 0:07 | Thika (KE) | |
| Morning long run easy | |||||
| 8/23/19 | 12.00 K | 56:30 | 7:35 | Thika (KE) | |
| Morning run slowly | |||||
| 8/22/19 | 9.62 K | 36:10 | 6:04 | Thika (KE) | |
| Speedwork fartlek 1:1 | |||||
| 8/17/19 | 10.00 K | 50:4 | 8:04 | Thika (KE) | |
| Morning run slow | |||||
| 8/15/19 | 12.00 K | 48:01 | 6:27 | Thika (KE) | |
| Morning run slow | |||||
| 8/13/19 | 18.00 K | 1:34 | 0:09 | Thika (KE) | |
| Morning run easy though I was feeling unwell | |||||
| 8/12/19 | 16.00 K | 1:24 | 0:09 | Thika (KE) | |
| Morning run easy | |||||
| 8/10/19 | 9.60 K | 1:06 | 0:12 | Thika (KE) | |
| Jogging in the evening | |||||
| 8/10/19 | 10.00 K | 50:12 | 8:05 | Thika (KE) | |
| Morning jogging as I prepare for tommorow race | |||||
| 3/30/19 | 25.00 K | 1:48 | 0:07 | Thika (KE) | |
| Morning run long run | |||||
| 3/29/19 | 15.00 K | 1:15 | 0:09 | Thika (KE) | |
| Morning run easy | |||||
| 3/28/19 | 10.00 K | 34:20 | 5:32 | Thika (KE) | |
| Speedwork on road 1:1 | |||||
| 3/27/19 | 15.00 K | 1:09 | 0:08 | Thika (KE) | |
| Morning run easy | |||||
| 3/26/19 | 10.00 K | 35:03 | 5:39 | Thika (KE) | |
| Fartlek speedwork on dirty road | |||||
| 3/25/19 | 9.00 K | 1:05 | 0:12 | (KE) | |
| Evening jogging | |||||
| 3/25/19 | 15.00 K | 1:15 | 0:09 | Thika (KE) | |
| Morning run easy | |||||
| 3/24/19 | 8.00 K | 36:00 | 7:15 | Thika (KE) | |
| Speedwork on track | |||||
| 3/25/19 | 20.00 K | 1:24 | 0:07 | Thika (KE) | |
| Monday morning run | |||||
| 3/23/19 | 30.00 K | 1:59 | 0:07 | Thika (KE) | |
| Morning run with the group | |||||
| 3/22/19 | 6.00 K | 40:13 | 10:48 | Thika (KE) | |
| Jogging in the evening | |||||
| 3/22/19 | 15.00 K | 1:12 | 0:08 | Thika (KE) | |
| Morning run | |||||
| 3/20/19 | 10.00 K | 1:06 | 0:11 | Thika (KE) | |
| Jogging in the evening | |||||
| 3/20/19 | 15.00 K | 1:08 | 0:08 | Thika (KE) | |
| Morning easy | |||||
| 3/24/19 | 21.00 K | 1:20:03 | 6:09 | Thika (KE) | |
| Morning Land | |||||
| 3/21/19 | 15.00 K | 1:39:20 | 10:40 | Thika (KE) | |
| Morning land | |||||
| 3/21/19 | 12.00 K | 36:20 | 4:53 | (KE) | |
| Speed work | |||||
| 3/12/19 | 6.00 K | 58:10 | 15:37 | Thika (KE) | |
| Very slow jogging | |||||
| 3/12/19 | 10.00 K | 43:56 | 7:05 | Thika (KE) | |
| Speed work on track | |||||
| 3/13/19 | 9.00 K | 1:07 | 0:12 | Thika (KE) | |
| Evening jogging | |||||
| 3/13/19 | 9.00 K | 1:07 | 0:12 | Thika (KE) | |
| Evening jogging | |||||
| 3/13/19 | 16.00 K | 1:28 | 0:09 | Thika (KE) | |
| Morning run easy | |||||
| 3/14/19 | 12.00 K | 45:37 | 6:08 | Thika (KE) | |
| Speed work on track | |||||
| 3/15/19 | 6.00 K | 48:30 | 13:01 | Thika (KE) | |
| Jogging on grass | |||||
| 3/15/19 | 15.00 K | 1:17 | 0:09 | Thika (KE) | |
| Morning run easy | |||||
| 3/18/19 | 9.00 K | 1:12 | 0:13 | Thika (KE) | |
| Jogging in the evening | |||||
| 3/18/19 | 18.00 K | 1:16 | 0:07 | Thika (KE) | |
| Morning run | |||||
| 3/19/19 | 9.00 K | 1:00:34 | 10:50 | Thika (KE) | |
| Jogging in the evening | |||||
| 3/19/19 | 9.60 K | 36:20 | 6:06 | Thika (KE) | |
| Speed work on track | |||||
| 3/20/19 | 5.00 K | 34:50 | 11:13 | Thika (KE) | |
| Jogging then drills | |||||
| 3/20/19 | 5.00 K | 34:50 | 11:13 | Thika (KE) | |
| Jogging then drills | |||||
| 3/20/19 | 15.00 K | 1:05:29 | 7:02 | Thika (KE) | |
| Morning run easy | |||||
| 3/16/19 | 35.00 K | 2:14. 32 | (KE) | ||
| Morning Land | |||||
| 3/8/19 | 30.00 K | 1:37:50 | 5:15 | Thika (KE) | |
| Morning land | |||||
| 3/8/19 | 30.00 K | 1:37:50 | 5:15 | Thika (KE) | |
| Morning land | |||||
| 3/8/19 | 9.00 K | 1:02:00 | 11:06 | Thika (KE) | |
| Evening jogging with willie | |||||
| 3/8/19 | 9.00 K | 1:02 | 0:12 | Thika (KE) | |
| Evening jogging with willie | |||||
| 3/8/19 | 9.00 K | 54 | 9:40 | Thika (KE) | |
| Morning Land | |||||
| 3/7/19 | 6.00 K | 38;12 | 10:12 | THIKA (KE) | |
| evening jogging | |||||
| 3/7/19 | 9.00 K | 38:57 | 6:58 | THIKA (KE) | |
| speedwork 400m with recovery 200m | |||||
| 3/6/19 | 18.00 K | Thika, Kenya (KE) | |||
| today morning we ran 18k with my group | |||||
| 1/5/19 | 30.00 K | 2:03:00 | 6:36 | Thika (KE) | |
| 1/4/19 | 17.00 K | 1:30:00 | 8:32 | Thika, Kenya (KE) | |
| 1/3/19 | 5.00 K | 40:00 | 12:53 | Thika (KE) | |
| Evenin jogging | |||||
| 1/3/19 | 12.00 K | Thika (KE) | |||
| Diehard | |||||
| 1/2/19 | 8.00 K | 1:18:00 | 15:42 | Thika (KE) | |
| Midday hill work for 1:18:00 | |||||
| 1/2/19 | 17.00 K | 1:23:00 | 7:52 | Thika, Kenya (KE) | |
| Easy | |||||
| 1/1/19 | 10.00 K | 48:00 | 7:44 | (KE) | |
| 12/31/18 | 22.00 K | 1:34:00 | 6:53 | Thika (KE) | |
| 12/29/18 | 30.00 K | 1:56:00 | 6:14 | Thika (KE) | |
| 12/28/18 | 7.00 K | 50:00 | 11:30 | Thika (KE) | |
| Evening jogging | |||||
| 12/28/18 | 17.00 K | 1:19:00 | 7:29 | Thika (KE) | |
| 12/27/18 | 12.00 K | 1:29:00 | 11:57 | Thika (KE) | |
| Evening jog | |||||
| 12/27/18 | 18.00 K | 1:25:00 | 7:36 | Thika (KE) | |
| 12/24/18 | 16.00 K | 1:30:00 | 9:04 | Thika (KE) | |
| 12/22/18 | 20.00 K | 1:38:00 | 7:54 | Thika, Kenya (KE) | |
| Slow long run | |||||
| 12/21/18 | 6.00 K | Thika (KE) | |||
| Midday hill work for one hour | |||||
| 12/21/18 | 16.00 K | 1:12:00 | 7:15 | Thika (KE) | |
| 12/20/18 | 10.00 K | 1:05:00 | 10:28 | Thika (KE) | |
| Evening jogging | |||||
| 12/20/18 | 18.00 K | 1:25:00 | 7:36 | Thika, Kenya (KE) | |
| Morning run | |||||
| 12/19/18 | 13.00 K | 1:58:00 | 14:37 | Thika, Kenya (KE) | |
| Evening jogging | |||||
| 12/19/18 | 17.00 K | 1:08:00 | 6:27 | Thika, Kenya (KE) | |
| 12/18/18 | 5.00 K | 30:00 | 9:40 | Thika, Kenya (KE) | |
| Evening jogging | |||||
| 12/18/18 | 15.00 K | 1:10:00 | 7:31 | Thika, Kenya (KE) | |
| Morning Easy | |||||
| 12/17/18 | 12.00 K | 1:36:00 | 12:53 | Thika, Kenya (KE) | |
| 12/17/18 | 19.00 K | 1:10:00 | 5:56 | Thika, Kenya (KE) | |
| 12/15/18 | 25.00 K | 1:50:00 | 7:05 | Thika (KE) | |
| 12/14/18 | 10.00 K | 1:08:00 | 10:57 | Thika (KE) | |
| 12/14/18 | 16.00 K | 1:14:00 | 7:27 | Thika (KE) | |
| 12/13/18 | 7.00 K | 55:00 | 12:39 | Thika (KE) | |
| 12/13/18 | 16.00 K | 1:07:00 | 6:45 | Thika, Kenya (KE) | |
| 12/12/18 | 12.00 K | 1:40:00 | 13:25 | Thika, Kenya (KE) | |
| 12/12/18 | 18.00 K | 1:26:00 | 7:42 | Thika, Kenya (KE) | |
| 12/11/18 | 9.00 K | 1:00:00 | 10:44 | Thika, Kenya (KE) | |
| 12/11/18 | 15.00 K | 1:03:00 | 6:46 | Thika, Kenya (KE) | |
| 12/10/18 | 12.00 K | 1:12:00 | 9:40 | Thika, Kenya (KE) | |
| 12/10/18 | 19.00 K | 1:16:00 | 6:27 | Thika, Kenya (KE) | |
| 12/8/18 | 30.00 K | 1:52:00 | 6:01 | Thika, Kenya (KE) | |
| 12/7/18 | 11.00 K | 1:19:00 | 11:34 | Thika (KE) | |
| 12/7/18 | 15.00 K | 1:05:00 | 6:59 | Thika, Kenya (KE) | |
| 12/6/18 | 15.00 K | (KE) | |||
| 12/5/18 | 10.00 K | (KE) | |||
| 12/4/18 | 8.00 K | 1:00:00 | 12:05 | Thika, Kenya (KE) | |
| Evening jogging | |||||
| 12/4/18 | 14.00 K | 49:13 | 5:40 | Thika, Kenya (KE) | |
| Speedwork 3:2 for 49:13 | |||||
| 12/3/18 | 10.00 K | 1:06:00 | 10:38 | Thika, Kenya (KE) | |
| evening jogging with stretch ups | |||||
| 12/3/18 | 19.00 K | 1:14:00 | 6:17 | Thika, Kenya (KE) | |
| easy run | |||||
| 12/1/18 | 10.00 K | 32:18 | 5:12 | Thika, Kenya (KE) | |
| ran the oldonyo sabuk road race | |||||
| 11/30/18 | 16.00 K | 1:14:00 | 7:27 | Thika, Kenya (KE) | |
| 11/29/18 | 10.00 K | 1:00:00 | 9:40 | Thika, Kenya (KE) | |
| jogging | |||||
| 11/29/18 | 14.00 K | Thika, Kenya (KE) | |||
| fartlek speed | |||||
| 11/28/18 | 16.00 K | 1:12:00 | 7:15 | Thika, Kenya (KE) | |
| slow run | |||||
| 11/27/18 | 5.00 K | 35:00 | 11:16 | Thika, Kenya (KE) | |
| jogging | |||||
| 11/27/18 | 12.00 K | Thika, Kenya (KE) | |||
| fartlek speed 2:1 for 12k | |||||
| 11/26/18 | 13.00 K | 1:07:00 | 8:18 | Thika, Kenya (KE) | |
| evening jogging | |||||
| 11/26/18 | 17.00 K | 1:08:00 | 6:27 | Thika, Kenya (KE) | |
| 11/24/18 | 25.00 K | 1:30:00 | 5:48 | Thika, Kenya (KE) | |
| 11/23/18 | 14.00 K | 1:12:00 | 8:17 | Thika, Kenya (KE) | |
| slow easy | |||||
| 11/23/18 | 13.00 K | 1:05:00 | 8:03 | Thika, Kenya (KE) | |
| easy run | |||||
| 11/22/18 | 12.00 K | 1:50:00 | 14:46 | Thika, Kenya (KE) | |
| Evening jogging | |||||
| 11/22/18 | 10.00 K | Thika, Kenya (KE) | |||
| speedwork on track 2000m 6:20, 8x 1000m 2:57 to 3:02 | |||||
| 11/21/18 | 7.00 K | 55:00 | 12:39 | Thika, Kenya (KE) | |
| Evening jog | |||||
| 11/21/18 | 16.00 K | 1:38:00 | 9:52 | Thika, Kenya (KE) | |
| 11/20/18 | 11.00 K | 1:09:00 | 10:06 | Thika, Kenya (KE) | |
| evening jogging | |||||
| 11/20/18 | 14.00 K | Thika, Kenya (KE) | |||
| 3:1x12 fartlek | |||||
| 11/19/18 | 11.00 K | 1:06:00 | 9:40 | Thika, Kenya (KE) | |
| evening slow run | |||||
| 11/19/18 | 19.00 K | 1:18:00 | 6:37 | Thika, Kenya (KE) | |
| with a group tempo run | |||||
| 11/17/18 | 30.00 K | 2:00:00 | 6:27 | Thika, Kenya (KE) | |
| easy long run | |||||
| 11/16/18 | 17.00 K | 1:38:00 | 9:17 | Thika, Kenya (KE) | |
| 11/15/18 | 6.00 K | 40:00 | 10:44 | Thika, Kenya (KE) | |
| evening jogging short because of bad weather | |||||
| 11/15/18 | 10.00 K | Thika, Kenya (KE) | |||
| Fartlek | |||||
| 11/14/18 | 6.00 K | Thika, Kenya (KE) | |||
| midday on hill 300x10 and 300m recovery descend 1 hour | |||||
| 11/14/18 | 16.00 K | 1:08:00 | 6:51 | Thika, Kenya (KE) | |
| 11/13/18 | 9.00 K | Thika, Kenya (KE) | |||
| speedwork 15x600 1:43 to 1:49 | |||||
| 11/12/18 | 19.00 K | 1:32:00 | 7:48 | Thika, Kenya (KE) | |
| 11/10/18 | 35.00 K | 2:25:00 | 6:41 | Thika, Kenya (KE) | |
| Long run | |||||
| 11/9/18 | 16.00 K | 1:12:00 | 7:15 | Thika, Kenya (KE) | |
| slow run | |||||
| 11/8/18 | 18.00 K | 1:30:00 | 8:03 | Thika, Kenya (KE) | |
| 11/7/18 | 10.00 K | 1:20:00 | 12:53 | Thika, Kenya (KE) | |
| evening slow jogging | |||||
| 11/7/18 | 16.00 K | 1:24:00 | 8:27 | Thika, Kenya (KE) | |
| 11/6/18 | 6.00 K | 45:00 | 12:05 | Thika, Kenya (KE) | |
| Evening jogging | |||||
| 11/6/18 | 9.00 K | Thika, Kenya (KE) | |||
| 600m x 15 with 200m recovery 1:45-1:49 | |||||
| 11/5/18 | 6.00 K | 40:00 | 10:44 | Thika, Kenya (KE) | |
| Evening jogging | |||||
| 11/5/18 | 20.00 K | 1:25:00 | 6:51 | Thika, Kenya (KE) | |
| 11/3/18 | 30.00 K | 1:51:00 | 5:58 | Thika, Kenya (KE) | |
| Long run | |||||
| 11/2/18 | 10.00 K | 1:20:00 | 12:53 | Thika, Kenya (KE) | |
| evening jogging | |||||
| 11/2/18 | 16.00 K | 1:19:00 | 7:57 | Thika, Kenya (KE) | |
| 11/1/18 | 8.00 K | Thika, Kenya (KE) | |||
| 20x400 66-67 seconds | |||||
| 10/31/18 | 12.00 K | 50:00 | 6:43 | Thika, Kenya (KE) | |
| Evening easy run | |||||
| 10/31/18 | 16.00 K | 1:12:00 | 7:15 | Thika, Kenya (KE) | |
| 10/30/18 | 10.00 K | Thika, Kenya (KE) | |||
| Jogging | |||||
| 10/30/18 | 16.00 K | Thika, Kenya (KE) | |||
| Fartlek | |||||
| 10/29/18 | 13.00 K | 59:35 | 7:23 | Thika (KE) | |
| Evening evening easy run | |||||
| 10/29/18 | 15.00 K | 1:6:16 | 7:07 | Thika (KE) | |
| Morning run | |||||
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