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Team Leaderboard | About
Total Miles: 5,332.35 since 07/01/2021
7 Day Total (Starting 12/31): 5,332.35
Alfred Wanjiru
They have logged 5,332.35 Miles
Runs
| Date | Distance | Time | Mi. Pace | Location | Photo |
| 10/26/24 | 25.00 K | 1:29:04 | 5:45 | Kenyan Athletics Training Academy (KE) | 
|
| Take control of your workout and make the decision to succeed | |||||
| 9/10/24 | 10.00 K | 40:00 | 6:27 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| I breathe in strength and breathe out weakness | |||||
| 9/6/24 | 10.00 K | 40:00 | 6:27 | Kenyan Athletics Training Academy (KE) | 
|
| easy speed run | |||||
| 9/2/24 | 15.00 K | 1:14:42 | 8:01 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| good run | |||||
| 8/27/24 | 9.00 K | 57:50 | 10:21 | Kenyan Athletics Training Academy (KE) | 
|
| speed work | |||||
| 8/26/24 | 14.00 K | 1:14:42 | 8:36 | Kenyan Athletics Training Academy (KE) | 
|
| Fast running isn’t forced. You have to relax and let the run come out of you | |||||
| 8/23/24 | 10.00 K | 40:00 | 6:27 | Kenyan Athletics Training Academy Thika (KE) | 
|
| great running | |||||
| 8/8/24 | 10.00 K | 36:29 | 5:53 | Kenyan Athletics Training Academy (KE) | 
|
| when running, Your mind is your strongest muscle | |||||
| 7/23/24 | 10.00 K | 40:46 | 6:34 | Kenyan Athletics Training Academy (KE) | 
|
| It started to become what I looked forward to most; it was the only time I got to be in my own head | |||||
| 7/17/24 | 10.00 K | 33:05 | 5:20 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Running is the greatest metaphor for life, because you get out of it what you put into it | |||||
| 7/15/24 | 10.00 K | 40:00 | 6:27 | Kenyan Athletics Training Academy Thika (KE) | 
|
| The miracle isn’t that I finished. The miracle is that I had the courage to start | |||||
| 7/12/24 | 15.00 K | 1:15:06 | 8:04 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Running is the greatest metaphor for life, because you get out of it what you put into it | |||||
| 6/10/24 | 18.00 K | 1:17:50 | 6:58 | Kenyan Athletics Training Academy (KE) | 
|
| A year from now you will wish you had started running today | |||||
| 5/25/24 | 12.00 K | 38:12 | 5:08 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Run like hell and get the agony over with | |||||
| 5/23/24 | 20.00 K | 1:30:43 | 7:18 | Kenyan Athletics Training Academy (KE) | 
|
| A good laugh and a long run are the two best cures for anything | |||||
| 5/18/24 | 25.00 K | 1:46:39 | 6:52 | Kenyan Athletics Training Academy (KE) | 
|
| It started to become what I looked forward to most; it was the only time I got to be in my own head | |||||
| 5/15/24 | 16.00 K | 1:15:09 | 7:34 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Run often. Run long. But never outrun your joy of running | |||||
| 5/15/24 | 16.00 K | 1:15:04 | 7:34 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Good things come slow—especially in distance running | |||||
| 5/14/24 | 10.00 K | 62:21 | 10:03 | Kenyan Athletics Training Academy (KE) | 
|
| Never limit where running can take you. I mean that geographically, spiritually, and of course, physically | |||||
| 5/11/24 | 25.00 K | 1:39:43 | 6:26 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Running is the greatest metaphor for life, because you get out of it what you put into it | |||||
| 5/1/24 | 20.00 K | 1:18:57 | 6:22 | Kenyan Athletics Training Academy (KE) | 
|
| Ask nothing from your running, and you’ll get more than you ever imagined | |||||
| 4/13/24 | 20.00 K | 1:14:42 | 6:01 | Kenyan Athletics Training Academy (KE) | 
|
| amazing run | |||||
| 3/25/24 | 16.00 K | 64:54 | 6:32 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Running is a way to challenge myself, push my limits, and discover what I’m truly capable of | |||||
| 3/21/24 | 16.00 K | 56:34 | 5:42 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Why run when you can walk? Why walk when you can sit? Why sit when you can lie down? Why lie down when you can nap | |||||
| 3/18/24 | 14.00 K | 59:30 | 6:51 | Kenyan Athletics Training Academy (KE) | 
|
| It's very hard at the beginning to understand that the whole idea is not to beat the other runners. Eventually, you learn that the competition is against the little voice inside you that wants you to quit | |||||
| 3/14/24 | 15.00 K | 59:52 | 6:26 | Kenyan Athletics Training Academy Thika (KE) | 
|
| i dont run to add days to my life, i run to add life in to my days | |||||
| 3/13/24 | 5.00 K | 15:52 | 5:07 | Kenyan Athletics Training Academy Thika (KE) | 
|
| In running or in life, I’ve found it really important to not shy away from races, workouts, exercises, or experiences I knew I am not great at or familiar with | |||||
| 3/11/24 | 16.00 K | 57:50 | 5:50 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| I breathe in strength and breathe out weakness | |||||
| 3/6/24 | 18.00 K | 1:18:09 | 7:00 | Kenyan Athletics Training Academy Thika (KE) | 
|
| For me, running, I need it as much for my head and to clear my head as I do for keeping in shape | |||||
| 3/5/24 | 16.00 K | 60:00 | 6:03 | Kenyan Athletics Training Academy (KE) | 
|
| I run to keep my sanity… and because it’s cheaper than therapy | |||||
| 3/4/24 | 16.00 K | 59:07 | 5:57 | Kenyan Athletics Training Academy Thika (KE) | 
|
| How do you know if someone ran a marathon? Don’t worry, they’ll tell you | |||||
| 2/29/24 | 10.00 K | 46:00 | 7:25 | Kenyan Athletics Training Academy (KE) | 
|
| The obsession with running is really an obsession with the potential for more and more life | |||||
| 2/27/24 | 15.00 K | 58:42 | 6:18 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Running well is a matter of having the patience to persevere when you are tired and not expecting instant results. The only secret is that it is consistent, often monotonous, boring, hard work. And it's tiring | |||||
| 2/26/24 | 22.00 K | 1:24:43 | 6:12 | Kenyan Athletics Training Academy Thika (KE) | 
|
| My other legs are Kenyan | |||||
| 2/22/24 | 10.00 K | 40:00 | 6:27 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Pain is inevitable. Suffering is optional | |||||
| 2/21/24 | 15.00 K | 58:23 | 6:16 | Kenyan Athletics Training Academy Thika (KE) | 
|
| No matter how slow you go you are still lapping everyone on the couch | |||||
| 2/10/24 | 10.00 K | 34:14 | 5:31 | Kenyan Athletics Training Academy Thika (KE) | 
|
| I didn’t feel like running today. Which is exactly why I went | |||||
| 2/7/24 | 15.00 K | 56:02 | 6:01 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Never limit where running can take you. I mean that geographically, spiritually, and of course, physically | |||||
| 2/1/24 | 9.00 K | 43:54 | 7:52 | Kenyan Athletics Training Academy (KE) | 
|
| I consider my refusal to run today as resistance training | |||||
| 1/31/24 | 20.00 K | 1:30:17 | 7:16 | Kenyan Athletics Training Academy Thika (KE) | 
|
| It is true that speed kills. In distance running, it kills anyone who does not have it | |||||
| 1/24/24 | 18.00 K | 1:16:38 | 6:52 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Ask nothing from your running, and you’ll get more than you ever imagined | |||||
| 1/23/24 | 12.00 K | 47:20 | 6:21 | Kenyan Athletics Training Academy Thika (KE) | 
|
| The reason we race isn't so much to beat each other,... but to be with each other | |||||
| 1/19/24 | 10.00 K | 59:42 | 9:37 | Kenyan Athletics Training Academy Thika (KE) | 
|
| What I’ve learned from running is that the time to push hard is when you’re hurting like crazy and you want to give up. Success is often just around the corner | |||||
| 1/17/24 | 18.00 K | 1:12:04 | 6:27 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| If it doesn’t challenge you, it won’t change you | |||||
| 1/15/24 | 15.00 K | 60:21 | 6:29 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Running isn’t about being the best, it’s about pursuing your personal best | |||||
| 1/13/24 | 10.00 K | 32:01 | 5:10 | Kenyan Athletics Training Academy (KE) | 
|
| It's very hard at the beginning to understand that the whole idea is not to beat the other runners. Eventually, you learn that the competition is against the little voice inside you that wants you to quit | |||||
| 1/10/24 | 10.00 K | 32:25 | 5:14 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Running has been my main form of exercise. I've been running five or six days a week. I love it | |||||
| 1/4/24 | 15.00 K | 1:04:11 | 6:54 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Most runners run not because they want to live longer, but because they want to live life to the fullest | |||||
| 1/2/24 | 12.00 K | 44:00 | 5:55 | Kenyan Athletics Training Academy Thika (KE) | 
|
| A short run is better than no run | |||||
| 12/30/23 | 30.00 K | 1:52:34 | 6:03 | Kenyan Athletics Training Academy (KE) | 
|
| Long distance running is 90 percent mental and the other half is physical. | |||||
| 12/29/23 | 16.00 K | 57:09 | 5:45 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Runner’s logic: I’m too tired to work. I should go run | |||||
| 12/27/23 | 20.00 K | 1:17:44 | 6:16 | Kenyan Athletics Training Academy (KE) | 
|
| For someone who runs all the time, I still have the ability to make it look like it’s the first time I’ve ever tried it | |||||
| 12/26/23 | 15.00 K | 59:58 | 6:27 | Kenyan Athletics Training Academy (KE) | 
|
| feeling great | |||||
| 12/23/23 | 15.00 K | 58:45 | 6:19 | Kenyan Athletics Training Academy (KE) | 
|
| I run because it always takes me where I want to go | |||||
| 12/21/23 | 12.00 K | 60:48 | 8:10 | Kenyan Athletics Training Academy (KE) | 
|
| I go running when I have to. Like when the ice cream truck is doing sixty | |||||
| 12/20/23 | 18.00 K | 1:12:36 | 6:30 | Kenyan Athletics Training Academy Thika (KE) | 
|
| The only reason I would take up jogging is so that I could hear heavy breathing again | |||||
| 12/19/23 | 12.00 K | 40:00 | 5:22 | Kenyan Athletics Training Academy (KE) | 
|
| Running in the morning has me appreciate all the choices that come later in the day. The choices I make after running seem healthier, wiser and kinder | |||||
| 12/16/23 | 10000.00 Meters | 32:16 | 5:12 | Nairobi (KE) | 
|
| In running or in life, I’ve found it really important to not shy away from races, workouts, exercises, or experiences I knew I am not great at or familiar with | |||||
| 12/13/23 | 10.00 K | 56:38 | 9:07 | Kenyan Athletics Training Academy (KE) | 
|
| I didn’t feel like running today. Which is exactly why I went | |||||
| 12/12/23 | 12.00 K | 41:00 | 5:30 | Kenyan Athletics Training Academy (KE) | 
|
| Of all the sports I’ve tried, some have come and gone but running has always been there for me. It’s the simplest of things to do: shove your trainers on and just go | |||||
| 12/7/23 | 14.00 K | 59:06 | 6:48 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Pain is inevitable. Suffering is optional | |||||
| 12/6/23 | 5.00 K | 15:47 | 5:05 | Kenyan Athletics Training Academy (KE) | 
|
| What seems hard now will one day be your warm-up | |||||
| 12/4/23 | 15.00 K | 58:52 | 6:19 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Good things come slow. Especially in distance running | |||||
| 12/1/23 | 16.00 K | 62:10 | 6:16 | Kenyan Athletics Training Academy (KE) | 
|
| The voice in your head that says that you can’t do this is a liar | |||||
| 11/30/23 | 6.00 K | 26:00 | 6:59 | Kenyan Athletics Training Academy (KE) | 
|
| Good things come slow. Especially in distance running | |||||
| 11/29/23 | 18.00 K | 75:00 | 6:43 | Kenyan Athletics Training Academy (KE) | 
|
| All runners are tough. Everyone has to have a little fire in them, that even in tough times, can’t be turned off | |||||
| 11/27/23 | 18.00 K | 76:59 | 6:53 | Kenyan Athletics Training Academy Thika (KE) | 
|
| If you run, you are a runner. It doesn’t matter how fast or how far. It doesn’t matter if today is your first day or if you’ve been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run | |||||
| 11/24/23 | 14.00 K | 62:06 | 7:09 | Kenyan Athletics Training Academy Thika (KE) | 
|
| There’s nothing more rewarding than making your goals a reality | |||||
| 11/18/23 | 20.00 K | 66:26 | 5:21 | Kenyan Athletics Training Academy (KE) | 
|
| Everyone in life is looking for a certain rush. Racing is where I get mine | |||||
| 11/16/23 | 10.00 K | 40:00 | 6:27 | Kenyan Athletics Training Academy (KE) | 
|
| Besides being good for your health, running is also a great physical activity that provides a bridge to make some new friends and build strong relationships | |||||
| 11/11/23 | 25.00 K | 1:29:11 | 5:45 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| You can alter mood by running | |||||
| 11/10/23 | 15.00 K | 59:21 | 6:23 | Kenyan Athletics Training Academy, Thika (KE) | 
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| The morning run is the most important run of the day | |||||
| 11/6/23 | 14.00 K | 55:40 | 6:24 | Kenyan Athletics Training Academy Thika (KE) | 
|
| I often hear someone say I’m not a real runner. We are all runners, some just run faster than others. I never met a fake runner | |||||
| 11/4/23 | 20.00 K | 1:19:26 | 6:24 | Kenyan Athletics Training Academy, Thika (KE) | 
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| I'll be happy if running and I grow old together | |||||
| 11/2/23 | 16.00 K | 52:00 | 5:14 | Kenyan Athletics Training Academy Thika (KE) | 
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| 3/1 fartleik, Someone who is busier than you is running right now | |||||
| 10/31/23 | 10.00 K | 40:00 | 6:27 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Runners just do it – they run for the finish line even if someone else has reached it first | |||||
| 10/30/23 | 8.00 K | 40:43 | 8:12 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| For me, working out is a form of therapy, it's cathartic for me, it's a good stress reliever. I know that when I go to the gym I am taking care of myself and I know I’ll feel so much better afterwards | |||||
| 10/26/23 | 16.00 K | 58:36 | 5:54 | Kenyan Athletics Training Academy Thika (KE) | 
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| The pain of running relieves the pain of living | |||||
| 10/23/23 | 18.00 K | 1:18:42 | 7:03 | Kenyan Athletics Training Academy, Thika (KE) | 
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| If you don’t have answers to your problems after a four-hour run, you ain’t getting them | |||||
| 10/21/23 | 25.00 K | 1:30:43 | 5:51 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Running isn’t a sport for pretty boys…It’s about the sweat in your hair and the blisters on your feet. | |||||
| 10/20/23 | 15.00 K | 1:15:42 | 8:08 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Run often. Run long. But never outrun your joy of running. | |||||
| 10/18/23 | 10.00 K | 34:14 | 5:31 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| had a bad day , my harm-strim was a little bit in pain and so i did not push, finished last | |||||
| 10/17/23 | 20.00 K | 1:23:09 | 6:42 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| good stuff easy , 20km | |||||
| 10/14/23 | 30.00 K | 1:47:50 | 5:48 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| moderate pace, 30km end of the week program, next week is our time trial, cant wait | |||||
| 10/12/23 | 25.00 K | 2:25:06 | 9:21 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| great short speed for sharpening on the track, 400*12. last speed before the cross country on suturday. | |||||
| 10/11/23 | 18.00 K | 1:16:42 | 6:52 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| amazing morning session with team kata in thika kenya. love the team program and success so far. | |||||
| 10/10/23 | 18.00 K | 1:18:28 | 7:01 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| speed work coming on well, getting ready for the cross country next week, its been a year since i ran the cross and cant wait. | |||||
| 10/4/23 | 18.00 K | 1:23:43 | 7:30 | Kenyan Athletics Training Academy Thika (KE) | 
|
| good run | |||||
| 10/3/23 | 16.00 K | 58:00 | 5:51 | Kenyan Athletics Training Academy Thika (KE) | 
|
| amazing run | |||||
| 10/2/23 | 18.00 K | 1:21:43 | 7:19 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| good warm up monday run | |||||
| 9/29/23 | 25.00 K | 1:36:35 | 6:14 | Kenyan Athletics Training Academy Thika (KE) | 
|
| amazing run | |||||
| 9/28/23 | 32.00 K | 2:34:45 | 7:47 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| amazing workout | |||||
| 9/26/23 | 15.00 K | 58:00 | 6:14 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| good run | |||||
| 9/22/23 | 20.00 K | 1:35:48 | 7:43 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| run run run | |||||
| 9/21/23 | 25.00 K | 1:57:50 | 7:36 | Kenyan Athletics Training Academy Thika (KE) | 
|
| great run | |||||
| 9/16/23 | 30.00 K | 1:57:38 | 6:19 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| long run | |||||
| 9/12/23 | 25.00 K | 1:28:43 | 5:43 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| speed work | |||||
| 9/9/23 | 30.00 K | 1:58:04 | 6:21 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| long run | |||||
| 9/8/23 | 16.00 K | 1:09:55 | 7:02 | Kenyan Athletics Training Academy Thika (KE) | 
|
| feeling good | |||||
| 9/7/23 | 8.00 K | 25:40 | 5:10 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| intervals | |||||
| 9/5/23 | 20.00 K | 1:40:43 | 8:07 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| great running | |||||
| 9/4/23 | 18.00 K | 1:16:23 | 6:50 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| great run | |||||
| 9/2/23 | 15.00 K | 53:28 | 5:45 | Kenyan Athletics Training Academy Thika (KE) | 
|
| feeling good | |||||
| 8/29/23 | 25.00 K | 1:29:32 | 5:46 | Kenyan Athletics Training Academy Thika (KE) | 
|
| speedwork | |||||
| 8/26/23 | 25.00 K | 1:29:42 | 5:47 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| long run | |||||
| 8/23/23 | 18.00 K | 1:15:09 | 6:44 | Kenyan Athletics Training Academy Thika (KE) | 
|
| amazing stuff | |||||
| 8/22/23 | 13.00 K | 45:00 | 5:35 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| great workout | |||||
| 8/21/23 | 19.00 K | 1:18:22 | 6:39 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| monday workout | |||||
| 8/19/23 | 10.00 K | 41:00 | 6:36 | Kenyan Athletics Training Academy Thika (KE) | 
|
| great speedwork | |||||
| 8/18/23 | 18.00 K | 1:22:16 | 7:22 | Kenyan Athletics Training Academy Thika (KE) | 
|
| great run | |||||
| 8/17/23 | 16.00 K | 1:23:08 | 8:22 | Kenyan Athletics Training Academy Thika (KE) | 
|
| morning run | |||||
| 8/16/23 | 10.00 K | 32:56 | 5:19 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| amazing run | |||||
| 8/14/23 | 18.00 K | 1:13:04 | 6:32 | Kenyan Athletics Training Academy Thika (KE) | 
|
| monday run | |||||
| 8/11/23 | 15.00 K | 59:04 | 6:21 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| easy run | |||||
| 8/8/23 | 12.00 K | 42:00 | 5:38 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| speed work | |||||
| 8/3/23 | 24.00 K | 1:41:38 | 6:49 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| amazing workout | |||||
| 8/2/23 | 16.00 K | 1:01:20 | 6:11 | Kenyan Athletics Training Academy Thika (KE) | 
|
| good run | |||||
| 8/1/23 | 15.00 K | 56:54 | 6:07 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| speed work | |||||
| 7/31/23 | 21.00 K | 2:01:34 | 9:19 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| run and hill work | |||||
| 7/29/23 | 25.00 K | 1:32:40 | 5:58 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| long run | |||||
| 7/22/23 | 25.00 K | 1:32:04 | 5:56 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| amazing workout | |||||
| 7/15/23 | 25.00 K | 1:30:09 | 5:49 | Kenyan Athletics Training Academy (KE) | 
|
| long run | |||||
| 7/10/23 | 18.00 K | 1:21:45 | 7:19 | Kenyan Athletics Training Academy (KE) | 
|
| feeling good | |||||
| 7/5/23 | 15.00 K | 1:30:43 | 9:44 | (KE) | 
|
| build up wednesday | |||||
| 7/3/23 | 14.00 K | 1:11:09 | 8:11 | Kenyan Athletics Training Academy (KE) | 
|
| easy run and drills | |||||
| 6/30/23 | 15.00 K | 50:43 | 5:27 | Kenyan Athletics Training Academy (KE) | 
|
| easy running | |||||
| 6/29/23 | 10.00 K | 40:00 | 6:27 | Kenyan Athletics Training Academy (KE) | 
|
| fartleik | |||||
| 6/26/23 | 20.00 K | 1:18:10 | 6:18 | Kenyan Athletics Training Academy (KE) | 
|
| good workout monday | |||||
| 6/21/23 | 16.00 K | 1:14:45 | 7:32 | Kenyan Athletics Training Academy (KE) | 
|
| wednesday morning run | |||||
| 6/19/23 | 16.00 K | 1:14:42 | 7:31 | Kenyan Athletics Training Academy (KE) | 
|
| good workout | |||||
| 6/15/23 | 10.00 K | 33:06 | 5:20 | Kenyan Athletics Training Academy (KE) | 
|
| good run | |||||
| 6/13/23 | 15.00 K | 58:00 | 6:14 | Kenyan Athletics Training Academy (KE) | 
|
| fartleik | |||||
| 6/12/23 | 20.00 K | 1:30:32 | 7:18 | Kenyan Athletics Training Academy (KE) | 
|
| amazing running | |||||
| 6/8/23 | 15.00 K | 1:00:56 | 6:33 | Kenyan Athletics Training Academy (KE) | 
|
| great run | |||||
| 6/7/23 | 10.00 K | 50:45 | 8:11 | Kenyan Athletics Training Academy (KE) | 
|
| morning run | |||||
| 6/5/23 | 20.00 K | 1:23:23 | 6:43 | Kenyan Athletics Training Academy (KE) | |
| morning run | |||||
| 6/3/23 | 30.00 K | 2:06:43 | 6:48 | Kenyan Athletics Training Academy (KE) | 
|
| great run | |||||
| 6/2/23 | 16.00 K | 1:13:45 | 7:26 | Kenyan Athletics Training Academy (KE) | 
|
| easy run | |||||
| 5/30/23 | 12.00 K | 36:00 | 4:50 | Kenyan Athletics Training Academy (KE) | 
|
| good run | |||||
| 5/29/23 | 20.00 K | 1:23:56 | 6:46 | Kenyan Athletics Training Academy (KE) | 
|
| good run | |||||
| 5/27/23 | 3000.00 Meters | 9:28 | 5:05 | thika (KE) | 
|
| great speed | |||||
| 5/26/23 | 20.00 K | 1:30:43 | 7:18 | Kenyan Athletics Training Academy (KE) | 
|
| morning run | |||||
| 5/25/23 | 10.00 K | 58:32 | 9:26 | Kenyan Athletics Training Academy (KE) | 
|
| morning run | |||||
| 5/23/23 | 25.00 K | 1:45:43 | 6:49 | Kenyan Athletics Training Academy (KE) | 
|
| speed work | |||||
| 5/20/23 | 12.00 K | 36:00 | 4:50 | Kenyan Athletics Training Academy (KE) | 
|
| speed work | |||||
| 5/18/23 | 16.00 K | 1:17:39 | 7:49 | Kenyan Athletics Training Academy (KE) | 
|
| great run | |||||
| 5/17/23 | 10000.00 Meters | 34:01 | 5:29 | thika (KE) | 
|
| time trial | |||||
| 5/16/23 | 14.00 K | 1:17:09 | 8:53 | Kenyan Athletics Training Academy (KE) | 
|
| good run | |||||
| 5/13/23 | 30.00 K | 2:12:31 | 7:07 | Kenyan Athletics Training Academy Thika (KE) | 
|
| long run | |||||
| 5/15/23 | 16.00 K | 35:12 | 3:33 | Kenyan Athletics Training Academy (KE) | 
|
| great run | |||||
| 5/10/23 | 12.00 K | 40:00 | 5:22 | Kenyan Athletics Training Academy (KE) | 
|
| intervals | |||||
| 5/10/23 | 20.00 K | 1:20:41 | 6:30 | Kenyan Athletics Training Academy (KE) | 
|
| great run | |||||
| 5/6/23 | 25.00 K | 1:35:09 | 6:08 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| long run | |||||
| 4/28/23 | 16.62 K | 1:07:50 | 6:35 | Kenyan Athletics Training Academy Thika (KE) | 
|
| It is often the small steps, not the giant leaps, that bring about the most lasting change. | |||||
| 4/29/23 | 25.00 K | 1:48:09 | 6:58 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| great run | |||||
| 4/27/23 | 15.00 K | 57:34 | 6:11 | Kenyan Athletics Training Academy, Thika (KE) | |
| easy run | |||||
| 4/27/23 | 15.00 K | 57:34 | 6:11 | Kenyan Athletics Training Academy, Thika (KE) | |
| easy run | |||||
| 4/25/23 | 20.00 K | 1:35:09 | 7:40 | Kenyan Athletics Training Academy Thika (KE) | 
|
| morning run | |||||
| 4/24/23 | 25.00 K | 1:57:50 | 7:36 | Kenyan Athletics Training Academy (KE) | 
|
| good run | |||||
| 4/21/23 | 10.00 K | 54:23 | 8:46 | Kenyan Athletics Training Academy Thika (KE) | 
|
| amazing feeling | |||||
| 4/17/23 | 20.00 K | 1:14:42 | 6:01 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| easy run | |||||
| 4/17/23 | 18.00 K | 1:22:32 | 7:23 | Kenyan Athletics Training Academy Thika (KE) | 
|
| easy run | |||||
| 4/18/23 | 25.00 K | 1:42:20 | 6:36 | Kenyan Athletics Training Academy Thika (KE) | 
|
| good run | |||||
| 4/14/23 | 20.00 K | 1:34:32 | 7:37 | Kenyan Athletics Training Academy Thika (KE) | 
|
| easy slow run | |||||
| 4/12/23 | 25.00 K | 1:36:02 | 6:11 | Kenyan Athletics Training Academy Thika (KE) | 
|
| great run | |||||
| 4/11/23 | 22.00 K | 1:08:53 | 5:03 | Kenyan Athletics Training Academy Thika (KE) | 
|
| fartleik | |||||
| 4/9/23 | 25.00 K | 1:38:43 | 6:22 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| great morning run | |||||
| 4/7/23 | 24.00 K | 1:40:29 | 6:45 | Kenyan Athletics Training Academy Thika (KE) | 
|
| great run | |||||
| 4/6/23 | 30.00 K | 1:59:23 | 6:25 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| great intervals today | |||||
| 4/5/23 | 28.00 K | 1:59:02 | 6:51 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| good easy running | |||||
| 4/4/23 | 25.00 K | 1:38:05 | 6:19 | Kenyan Athletics Training Academy Thika (KE) | 
|
| greet speed | |||||
| 4/3/23 | 24.00 K | 1:30:43 | 6:05 | Kenyan Athletics Training Academy Thika (KE) | 
|
| great monday morning | |||||
| 4/1/23 | 25.00 K | 1:32:04 | 5:56 | Kenyan Athletics Training Academy (KE) | 
|
| long run | |||||
| 3/30/23 | 20.00 K | 1:25:42 | 6:54 | Kenyan Athletics Training Academy Thika (KE) | 
|
| speed work | |||||
| 3/28/23 | 12.00 K | 55:02 | 7:23 | Kenyan Athletics Training Academy Thika (KE) | 
|
| great workout | |||||
| 3/27/23 | 15.00 K | 62:09 | 6:41 | Kenyan Athletics Training Academy Thika (KE) | 
|
| great run | |||||
| 3/25/23 | 25.00 K | 1:40:43 | 6:30 | Kenyan Athletics Training Academy Thika (KE) | 
|
| long run | |||||
| 3/24/23 | 20.00 K | 1:27:28 (KE) | 
| ||
| morning session | |||||
| 3/23/23 | 6.00 K | 19:12 | 5:09 | Kenyan Athletics Training Academy Thika (KE) | 
|
| good workout track | |||||
| 3/22/23 | 16.00 K | 1:12:06 | 7:16 | Kenyan Athletics Training Academy Thika (KE) | 
|
| easy run | |||||
| 3/21/23 | 14.00 K | 58:00 | 6:41 | Kenyan Athletics Training Academy Thika (KE) | 
|
| fartleik | |||||
| 3/20/23 | 20.00 K | 1:36:02 | 7:44 | Kenyan Athletics Training Academy Thika (KE) | 
|
| monday run | |||||
| 3/17/23 | 15.00 K | 1:50:09 | 11:50 | Kenyan Athletics Training Academy, Thika (KE) | |
| easy run and drills | |||||
| 3/15/23 | 5.00 K | 16:17 | 5:15 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| good time trial | |||||
| 3/13/23 | 16.00 K | 1:10:32 | 7:06 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| monday morning run | |||||
| 3/10/23 | 1500.00 Meters | 4:14 | 4:33 | thika (KE) | |
| great race | |||||
| 3/8/23 | 16.00 K | 1:26:53 | 8:45 | Kenyan Athletics Training Academy Thika (KE) | 
|
| good run today, feeling good | |||||
| 3/7/23 | 25.00 K | 1:54:09 | 7:21 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| intervals | |||||
| 3/4/23 | 20.00 K | 1:11:09 | 5:44 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| saturday run | |||||
| 3/3/23 | 14.00 K | 1:21:43 | 9:24 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| feeling great after morning | |||||
| 3/2/23 | 20.00 K | 1:16:09 | 6:08 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| greeet intervals | |||||
| 3/1/23 | 18.00 K | 1:25:24 | 7:39 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| great run today | |||||
| 2/28/23 | 8.00 K | 33:23 | 6:43 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| tempo run | |||||
| 2/27/23 | 20.00 K | 1:55:50 | 9:20 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| good run | |||||
| 2/24/23 | 15.00 K | 1:20:23 | 8:38 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| small run waiting for a long run | |||||
| 2/22/23 | 20.00 K | 1:30:18 | 7:16 | (KE) | 
|
| morning run with kata team thika | |||||
| 2/21/23 | 18.40 K | 1:14:42 | 6:33 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Every situation in life is temporary so, when life is good, make sure you enjoy and receive it fully. | |||||
| 2/20/23 | 15.00 K | 1:35:09 | 10:13 | (KE) | 
|
| 2/15/23 | 5.00 K | 16:51 | 5:26 | (KE) | 
|
| 2/14/23 | 16.00 K | 1:22:22 | 8:18 | (KE) | 
|
| 2/13/23 | 17.00 K | 1:20:00 | 7:35 | (KE) | 
|
| 1/30/23 | 20.00 K | 1:3011 | 4:08 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| Plactise makes perfect | |||||
| 1/7/23 | 8.00 K | 26:38 | 5:22 | Kerugoya (KE) | 
|
| Winning is not everything but waiting to win is | |||||
| 1/3/23 | 24.00 K | 1:49:24 | 7:21 | Kenyan Athletics Training Academy Thika (KE) | 
|
| did 1km* 12 along a 3km circuit. Jogging in the evening | |||||
| 12/21/22 | 32.00 K | 2:34:09 | 7:46 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Every day is a running day | |||||
| 12/20/22 | 22.00 K | 1:26:12 | 6:19 | Kenyan Athletics Training Academy Thika (KE) | 
|
| One small positive thought can change the whole life | |||||
| 12/13/22 | 10.54 K | 46:09 | 7:03 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| We can do no great things, only small things with great love. | |||||
| 12/12/22 | 26.24 K | 2:00:58 | 7:26 | Thika (KE) | 
|
| Going on a run seems like second nature, but it's a full-body workout that requires strength, coordination and most of all, determination. | |||||
| 12/10/22 | 25.23 K | 1:28:08 | 5:38 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Once you’re beat mentally, you might as well not even go to the starting line. | |||||
| 12/8/22 | 19.75 K | 1:27:58 | 7:11 | Kenyan Athletics Training Academy (KE) | 
|
| "Every action has equal and opposite reaction. This is law of the universe and spares none. It is only a matter of time. | |||||
| 12/7/22 | 25.47 K | 1:48:08 | 6:50 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Let every little bead of sweat motivate you a little more. | |||||
| 12/1/22 | 26.12 K | 1:48:08 | 6:40 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| I have nothing to offer but blood, toil, tears and sweat. | |||||
| 11/30/22 | 30.27 K | 2:12:58 | 7:05 | Kenyan Athletics Training Academy (KE) | 
|
| Get addicted to sweat. | |||||
| 11/29/22 | 30.27 K | 2:07:58 | 6:49 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Don't sweat the petty things and don't pet the sweaty things. | |||||
| 11/28/22 | 25.77 K | 1:57:10 | 7:20 | Kenyan Athletics Training Academy (KE) | 
|
| Alone we can do so little, together we can do so much. | |||||
| 11/25/22 | 11.35 K | 50:10 | 7:07 | Kenyan Athletics Training Academy (KE) | 
|
| preparation over tommorows event | |||||
| 11/24/22 | 19.75 K | 1:25:58 | 7:01 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| A race is a work of art that people can look at and be affected in as many ways they’re capable of understanding | |||||
| 11/23/22 | 9.60 K | 36:49 | 6:11 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| speedy wednesday | |||||
| 11/22/22 | 27.90 K | 2:00:56 | 6:59 | Kenyan Athletics Training Academy (KE) | 
|
| You cannot propel yourself forward by patting yourself on the back | |||||
| 11/21/22 | 19.40 K | 1:48:08 | 8:59 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Go fast enough to get there, but slow enough to see. | |||||
| 11/19/22 | 5.00 K | 16:07 | 5:12 | Kenyan Athletics Training Academy (KE) | 
|
| Better days are coming! | |||||
| 11/18/22 | 15.12 K | 1:15:30 | 8:03 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Whether you think you can or you think you can't, you're right. | |||||
| 11/17/22 | 19.75 K | 1:32:01 | 7:30 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Successful people do what unsuccessful people are not willing to do. Don't wish it were easier; wish you were better. | |||||
| 11/16/22 | 24.43 K | 1:59:25 | 7:52 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| The only impossible journey is the one you never begin. | |||||
| 11/12/22 | 20.00 K | 1:16:20 | 6:09 | Kenyan Athletics Training Academy (KE) | 
|
| Remember that the airplane takes off against the wind, not with it. | |||||
| 11/11/22 | 15.00 K | 1:13:20 | 7:53 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| There is nothing impossible for those who will try. | |||||
| 11/10/22 | 18.64 K | 1:06:50 | 5:47 | Jomo Kenyatta University of Agriculture and Technology (JKUAT) (KE) | 
|
| A person who never made a mistake never tried anything new. | |||||
| 11/9/22 | 25.75 K | 1:54:28 | 7:10 | Kenyan Athletics Training Academy (KE) | 
|
| I scorched the earth with my talent and I let my light shine. | |||||
| 11/7/22 | 25.83 K | 1:50:05 | 6:52 | kenyan athletics training academy (KE) | 
|
| Die with memories, not dreams. | |||||
| 11/6/22 | 25.75 K | 2:05:12 | 7:50 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Don't settle for average. Bring your best to the moment. Then, whether it fails or succeeds, at least you know you gave all you had. | |||||
| 11/5/22 | 20.00 K | 1:13:20 | 5:55 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Every strike brings me closer to the next home run. | |||||
| 11/4/22 | 15.12 K | 1:08:27 | 7:18 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Setting goals is the first step in turning the invisible into the visible. | |||||
| 11/3/22 | 26.60 K | 1:53:32 | 6:53 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| All our dreams can come true, if we have the courage to pursue them. | |||||
| 11/2/22 | 28.23 K | 1:43:07 | 5:53 | Kenyan Athletics Training Academy Thika (KE) | 
|
| If my life is going to mean anything, I have to live it myself. | |||||
| 11/1/22 | 19.75 K | 1:30:00 | 7:21 | Kenyan Athletics Training Academy Thika (KE) | 
|
| The art of life is to know how to enjoy a little and to endure very much. | |||||
| 10/31/22 | 25.75 K | 1:53:32 | 7:06 | Kenyan Athletics Training Academy Thika (KE) | 
|
| You learn more from failure than from success. Don’t let it stop you. Failure builds character. | |||||
| 10/29/22 | 35.12 K | 2:15:20 | 6:13 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Your future is as bright as you want it to be. | |||||
| 10/28/22 | 15.00 K | 1:30:00 | 9:40 | Kenyan Athletics Training Academy (KE) | 
|
| when you want something, the universe conspires in helping you to achieve it. | |||||
| 10/27/22 | 15.60 K | 54:42 | 5:39 | Jomo Kenyatta University of Agriculture and Technology (JKUAT) (KE) | 
|
| The pessimist sees difficulty in every opportunity. The optimist sees opportunity in every difficulty. | |||||
| 10/26/22 | 17.60 K | 1:15:07 | 6:53 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Opportunities don't happen, you create them | |||||
| 10/25/22 | 23.87 K | 1:28:05 | 5:57 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Most people run a race to see who is fastest. I run a race to see who has the most guts | |||||
| 10/24/22 | 25.00 K | 2:21:08 | 9:06 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| 50 min easy run in the morning with 40 min of slope workout. wrapped it up with evening jogging | |||||
| 10/22/22 | 15.00 K | 50:46 | 5:27 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| progressive pace run | |||||
| 10/21/22 | 14.00 K | 1:07:05 | 7:43 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| easy run | |||||
| 10/19/22 | 31.24 K | 2:00:13 | 6:12 | Kenyan Athletics Training Academy Thika (KE) | 
|
| running is a new addition to my exercise routine and I’m so pleased to have found it. | |||||
| 10/20/22 | 18.00 K | 1:38:20 | 8:48 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Speed day, track session | |||||
| 10/18/22 | 19.00 K | 1:20:35 | 6:50 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| speed work and 8k easy run in evening | |||||
| 10/17/22 | 24.00 K | 1:43:23 | 6:56 | Kenyan Athletics Training Academy Thika (KE) | 
|
| An easy day with three sessions | |||||
| 10/12/22 | 38.00 K | 2:18:23 | 5:52 | Kenyan Athletics Training Academy (KE) | 
|
| Opportunities don't happen, you create them | |||||
| 10/13/22 | 20.20 K | 1:03:20 | 5:03 | Kenyan Athletics Training Academy (KE) | 
|
| speedy Thursday, workout of 200m by 30 and an easy run in the evening | |||||
| 10/11/22 | 20.00 K | 1:03:20 | 5:06 | Kenyan Athletics Training Academy Thika (KE) | 
|
| 3k speed work today | |||||
| 10/10/22 | 26.60 K | 1:52:28 | 6:49 | Kenyan Athletics Training Academy (KE) | 
|
| easy Monday running easy 10k in the evening | |||||
| 10/8/22 | 30.45 K | 2:25:12 | 7:41 | Kenyan Athletics Training Academy Thika (KE) | 
|
| it was an easy long run | |||||
| 10/7/22 | 10.00 K | 45:05 | 7:16 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Easy 10k with 45 min of dynamic running drills | |||||
| 10/6/22 | 20.20 K | 1:28:28 | 7:03 | Kenyan Athletics Training Academy Thika (KE) | 
|
| speed workout | |||||
| 10/5/22 | 24.00 K | 1:58:17 | 7:56 | Kenayan Athletics Training Academy Thika (KE) | 
|
| Easy morning at a moderate pace. Jogging in the evening | |||||
| 10/4/22 | 16.40 K | 1:09:18 | 6:49 | Kenyan Athletics Training Academy (KE) | 
|
| easy run | |||||
| 10/3/22 | 16.40 K | 1:00:50 | 5:59 | kenyan athletics training academy (KE) | 
|
| easy Monday | |||||
| 9/30/22 | 24.40 K | 1:20:26 | 5:19 | Kenyan Athletics Training Academy Thika (KE) | 
|
| communal run | |||||
| 10/1/22 | 21.37 K | 1:10:17 | 5:18 | kenyan athletics training academy (KE) | 
|
| long run | |||||
| 9/29/22 | 22.34 K | 1:33:29 | 6:45 | Kenyan Athletics Training Academy Thika (KE) | 
|
| it was a challenging speed | |||||
| 9/28/22 | 30.21 K | 2:08:34 | 6:51 | Kenyan Athletics Training Academy (KE) | 
|
| progressive run | |||||
| 9/21/22 | 30.00 K | 2:02:39 | 6:35 | Kenyan Athletics Training Academy Thika, (KE) | |
| communal run | |||||
| 9/20/22 | 12.00 K | 40 | 5:22 | (KE) | 
|
| speed work | |||||
| 9/19/22 | 26.00 K | 1:50:35 | 6:51 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| progressive run and easy jogging in the evening | |||||
| 9/17/22 | 13.00 K | 53:02 | 6:34 | Kenyan Athletics Training Academy Thika (KE) | 
|
| speed day | |||||
| 9/15/22 | 27.00 K | 2:10:00 | 7:45 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| Aerobics | |||||
| 9/14/22 | 15.00 K | 51:38 | 5:33 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| It was nice | |||||
| 9/13/22 | 10.00 K | 1:00:00 | 9:40 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| easy run | |||||
| 9/12/22 | 20.00 K | 1:25:07 | 6:51 | Kenyan Athletics Training Academy Thika (KE) | 
|
| easy run in the afternoon session | |||||
| 9/10/22 | 10.01 K | 34:31 | 5:33 | Riabai, Kiambu (KE) | 
|
| it was a hard course with a lot of slopes | |||||
| 9/9/22 | 14.00 K | 1:07:50 | 7:48 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Friday is always an easy day | |||||
| 9/8/22 | 17.00 K | 1:23:09 | 7:53 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Did speed work out on the track at JKUAT. In the evening did an easy along a circuit near the academy | |||||
| 9/7/22 | 25.00 K | 1:50:32 | 7:07 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Easy aerobic run | |||||
| 9/6/22 | 18.00 K | 1:43:07 | 9:14 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Speed session on a 1 km loop. Did easy jogging in the evening | |||||
| 9/5/22 | 22.00 K | 2:00:18 | 8:49 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Easy Monday | |||||
| 9/3/22 | 20.00 K | 1:43:10 | 8:19 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Long run at tempo paces | |||||
| 9/1/22 | 22.00 K | 1:41:10 | 7:25 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Warming up before speed session | |||||
| 8/30/22 | 19.00 K | 1:33:06 | 7:54 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| morning session | |||||
| 8/27/22 | 25.00 K | 1:50:00 | 7:05 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| it was long run today | |||||
| 8/26/22 | 18.00 K | 2:00:13 | 10:45 | Kenyan Athletics Training Academy Thika (KE) | 
|
| speed work today | |||||
| 8/25/22 | 25.60 K | 1:50:21 | 6:57 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| easy run | |||||
| 8/24/22 | 23.00 K | 1:40:31 | 7:02 | Kenyan Athletics Training Academy Thika (KE) | 
|
| challenging speed work | |||||
| 8/23/22 | 23.00 K | 1:30:00 | 6:18 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Tempo run | |||||
| 8/21/22 | 25.00 K | 1:30:28 | 5:50 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Long easy run | |||||
| 8/22/22 | 12.00 K | 1:10:17 | 9:26 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| The main session today was slope workout with 8km starter | |||||
| 8/19/22 | 8.00 K | 40:01 | 8:04 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Easy morning with dynamic exercises | |||||
| 8/18/22 | 26.00 K | 2:00:14 | 7:27 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Easy day after trial | |||||
| 8/17/22 | 5.00 K | 16:11 | 5:13 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Time trial, this time on the track and the first one. It was challenging, the curves. Hoping to improve next time | |||||
| 8/6/22 | 10.00 K | 52:05 | 8:23 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Easy run | |||||
| 8/5/22 | 14.10 K | 1:14:23 | 8:30 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Easy day | |||||
| 8/4/22 | 18.00 K | 1:39:28 | 8:54 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| 1km *10 Of speed workout. Jogged it out in the evening | |||||
| 8/2/22 | 9.00 K | 42 | 7:31 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| speed session in the morning with easy jogging in the evening | |||||
| 7/23/22 | 9.90 K | 34:37 | 5:38 | Kahawa Wendani, Kiambu (KE) | 
|
| Finished in position 16 at GOA Peace run. a higher elevated route and a sloppy one | |||||
| 7/21/22 | 18.00 K | 1:24:26 | 7:33 | kenyan Athletics Training Academy Thika, (KE) | 
|
| Easy morning run with stretching and exercises in the evening | |||||
| 7/20/22 | 16.00 K | 1:40:43 | 10:08 | kenyan Athletics Training Academy Thika, (KE) | 
|
| 1km,3km speed workout along a circuit | |||||
| 7/19/22 | 24.00 K | 1:54:37 | 7:42 | kenyan Athletics Training Academy Thika, (KE) | 
|
| progressive morning run with jogging in the evening | |||||
| 7/16/22 | 20.00 K | 1:12:10 | 5:49 | Kenyan athletic training academy. (KE) | 
|
| Morning long run progressive pace. | |||||
| 7/15/22 | 12.00 K | 57:30 | 7:43 | Kenyan athletic training academy. (KE) | 
|
| Easy morning run. | |||||
| 7/14/22 | 17.00 K | 1:19:24 | 7:31 | Kenyan athletic training academy. (KE) | 
|
| Easy recovery run. | |||||
| 7/13/22 | 10.00 K | 34:17 | 5:32 | Kenyan athletic training academy. (KE) | 
|
| Time trial | |||||
| 7/7/22 | 18.00 K | 1:20:20 | 7:11 | Kenyan athletic training academy. (KE) | 
|
| Easy recovering run. | |||||
| 7/6/22 | 16.00 K | 1:16:45 | 7:44 | Kenyan athletic training academy. (KE) | 
|
| Progressive morning run.. | |||||
| 6/29/22 | 16.00 K | 1:19:50 | 8:02 | Kenyan athletic training academy. (KE) | 
|
| Moderate pace morning run. | |||||
| 6/28/22 | 18.00 K | 1:12:43 | 6:31 | Kenyan athletic training academy. (KE) | 
|
| Morning run moderate pace. | |||||
| 6/27/22 | 15.00 K | 57:06 | 6:08 | Kenyan athletic training academy. (KE) | 
|
| Progressive. | |||||
| 6/25/22 | 20.00 K | 1:17:57 | 6:17 | Kenyan athletic training academy. (KE) | 
|
| Morning long run progressive pace. | |||||
| 6/24/22 | 15.00 K | 1:10:58 | 7:37 | Kenyan athletic training academy. (KE) | 
|
| Progressive pace. | |||||
| 6/23/22 | 15.00 K | 1:12:12 | 7:45 | Kenyan athletic training academy. (KE) | 
|
| Still in my recovery runs..haven't started speed workouts yet....evening easy jogging. | |||||
| 6/22/22 | 17.00 K | 1:16:19 | 7:14 | Kenyan athletic training academy. (KE) | 
|
| Am glad to be back in training..easy morning run communal... | |||||
| 6/21/22 | 15.00 K | 1:05:34 | 7:03 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Easy run | |||||
| 6/20/22 | 22.00 K | 1:22:43 | 6:04 | Kenyan athletic training academy. (KE) | 
|
| Morning run easy pace..evening jogging. | |||||
| 6/18/22 | 20.00 K | 1:15:47 | 6:06 | Kenyan athletic training academy. (KE) | 
|
| Progressive morning run.. | |||||
| 6/13/22 | 12.00 K | 1:04:47 | 8:42 | Kenyan Athletics Training Academy Thika (KE) | 
|
| easy morning | |||||
| 5/20/22 | 12.00 K | 59:45 | 8:01 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| easy run.. | |||||
| 4/30/22 | 20.00 K | 1:21:08 | 6:32 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Ended the week with an easy run | |||||
| 4/29/22 | 7.20 K | 40:05 | 8:58 | Kenyan Athletics Training Academy Thika (KE) | 
|
| 600M*12, speed workout | |||||
| 4/27/22 | 20.00 K | 1:28:28 | 7:08 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Easy morning run | |||||
| 4/26/22 | 12.00 K | 48:42 | 6:32 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Continuous run | |||||
| 4/25/22 | 16.00 K | 1:03:20 | 6:23 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Morning progressive run | |||||
| 4/22/22 | 14.00 K | 1:04:30 | 7:25 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Easy morning run | |||||
| 4/13/22 | 10.00 K | 34:19 | 5:32 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| Time trial, | |||||
| 4/12/22 | 10.00 K | 54:13 | 8:44 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Easy run | |||||
| 4/11/22 | 26.00 K | 2:10:13 | 8:04 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Speed day..did 200M fartleks with recovery of the same.. had two more sessions; easy morning run and jogging in the evening | |||||
| 4/7/22 | 17.60 K | 1:20:54 | 7:24 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Speed day | |||||
| 4/6/22 | 12.00 K | 50:32 | 6:47 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Progressive morning run with Fredrick | |||||
| 4/5/22 | 10.00 K | 1:01:54 | 9:58 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Speed session at JKUAT | |||||
| 4/4/22 | 20.00 K | 1:27:14 | 7:02 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Had three sessions today with running exercises in the mid morning | |||||
| 4/2/22 | 17.00 K | 1:18:06 | 7:24 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Long run | |||||
| 3/31/22 | 1.50 K | 4:07.65 | Kenyan Athletics Training Academy Thika (KE) | 
| |
| Track events | |||||
| 3/29/22 | 6.60 K | 42:23 | 10:21 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Track session in the morning, evening jogging | |||||
| 3/26/22 | 15.00 K | 55:21 | 5:57 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Aerobic run. getting ready for track event | |||||
| 3/25/22 | 12.00 K | 50:35 | 6:48 | Kenyan Athletics Training Academy Thika (KE) | 
|
| easy morning run | |||||
| 3/23/22 | 25.00 K | 2:02:32 | 7:54 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Easy day. With striders in the evening | |||||
| 3/16/22 | 10.00 K | 34:41 | 5:35 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| Time trial, improved from the previous trial | |||||
| 3/18/22 | 14.00 K | 1:10:24 | 8:06 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| Easy run with sprints | |||||
| 3/14/22 | 15.00 K | 1:05:34 | 7:03 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| Easy run with slope workout | |||||
| 3/12/22 | 20.00 K | 1:18:04 | 6:17 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| Communal long run | |||||
| 3/10/22 | 15.00 K | 1:05:37 | 7:03 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Speed day | |||||
| 3/9/22 | 12.00 K | 50:23 | 6:46 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Easy morning run.Got out again in the mid-morning for drills and dynamic exercises | |||||
| 3/8/22 | 19.00 K | 1:45:11 | 8:55 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| running is health | |||||
| 3/7/22 | 8.00 K | 40:12 | 8:06 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| Easy morning run | |||||
| 3/3/22 | 11.60 K | 54:51 | 7:37 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| 10Km easy run with a 1.6km strider | |||||
| 3/2/22 | 20.00 K | 1:42:05 | 8:13 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| Aerobic morning run. jogging in the evening with stretching | |||||
| 3/1/22 | 18.00 K | 1:36:34 | 8:39 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| interval session at JKUAT. easy jogging in the evening | |||||
| 2/28/22 | 20.00 K | 1:50:32 | 8:54 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| Got out thrice. Easy 50 min morning run, strength exercise in mid morning and evening jogging | |||||
| 2/25/22 | 15.00 K | 1:11:08 | 7:38 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| Easy morning run | |||||
| 2/26/22 | 15.00 K | 50:21 | 5:25 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| Did a tempo run at a progressive pace | |||||
| 2/24/22 | 22.00 K | 1:56:47 | 8:33 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| Did fartlek in the morning, jogging in the evening | |||||
| 2/22/22 | 18.00 K | 1:38:07 | 8:47 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| speed day, with jogging in the evening | |||||
| 2/21/22 | 26.00 K | 2:20:44 | 8:43 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| Did some mileage loading today. This was in the morning for slope workout | |||||
| 2/19/22 | 20.50 K | 1:45:11 | 8:16 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| Aerobic run | |||||
| 2/17/22 | 26.00 K | 1:26:26 | 5:22 | Kenyan Athletics Training Academy,Thika (KE) | 
|
| Easy day | |||||
| 2/18/22 | 10.00 K | 50:35 | 8:09 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Speed day | |||||
| 2/16/22 | 10.00 K | 37:44 | 6:05 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| KATA time trial. This time we did it on a 5 km loop near the academy, part of the loop was so undulated and challenging- part of the game. | |||||
| 2/15/22 | 6.00 K | 20:08 | 5:25 | Kenya Athletics Training Academy (KE) | 
|
| Did strides along a circuit | |||||
| 2/14/22 | 26.00 K | 1:55:31 | 7:10 | Kenya Athletics Training Academy (KE) | 
|
| easy day | |||||
| 2/12/22 | 16.00 K | 50 | 5:02 | (KE) | 
|
| good training | |||||
| 2/11/22 | 15.00 K | 1:05:36 | 7:03 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Progressive morning run | |||||
| 2/10/22 | 10.00 K | 50:09 | 8:05 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| speedwork | |||||
| 2/8/22 | 16.00 K | 1:06:32 | 6:42 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Tempo run in the morning. easy jogging in the evening | |||||
| 2/9/22 | 26.00 K | 2:07:07 | 7:53 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Got into some mileage today | |||||
| 2/5/22 | 15.00 K | 50:23 | 5:25 | KATA (KE) | |
| easy run | |||||
| 2/5/22 | 15.00 K | 50:23 | 5:25 | KATA (KE) | |
| easy run | |||||
| 2/2/22 | 23.00 K | 2:10:34 | 9:09 | Kenya Athletics Training Academy (KE) | |
| progressive morning run and easy run in the evening | |||||
| 2/1/22 | 8.00 K | 30:36 | 6:10 | KATA Thika (KE) | |
| speed work, very tough day. | |||||
| 1/29/22 | 11.00 K | 38 | 5:34 | KATA Thika (KE) | |
| tempo run | |||||
| 1/31/22 | 20.00 K | 1:25:32 | 6:53 | KATA Thika (KE) | |
| good loading | |||||
| 1/28/22 | 12.00 K | 50:50:23 | 6:49:06 | Kenyan Athletics Training Academy Thika (KE) | 
|
| recovery for yesterdays speedwork easy run today | |||||
| 1/27/22 | 6.00 K | 19:11:02 | 5:08:45 | KATA Thika Kenya (KE) | |
| was tough but i tried all my best. | |||||
| 1/26/22 | 20.00 K | 1:40:23 | 8:05 | KATA Thika kenya (KE) | |
| just prepairing for the track season. | |||||
| 1/25/22 | 24.00 K | 1:45:45 | 7:06 | Kenyan Athletics Training Academy Thika (KE) | 
|
| 14k fartlek and 10k easy run in the evening | |||||
| 1/24/22 | 12.00 K | 50:35 | 6:48 | Kenyan Athletics Training Academy Thika (KE) | 
|
| it was a progressive morning run. | |||||
| 1/22/22 | 20.00 K | 1:20:20 | 6:28 | Kenyan Athletics Training Academy Thika (KE) | 
|
| was very tough but i managed to make it. | |||||
| 1/21/22 | 16.00 K | 1:00:22 | 6:05 | Kenyan Athletics Training Academy Thika (KE) | 
|
| A very fantastic morning | |||||
| 1/20/22 | 18.00 K | 1:25:15 | 7:38 | Kenyan Athletics Training Academy Thika (KE) | 
|
| A very progressive morning run | |||||
| 1/19/22 | 10.00 K | 35:16:47 | 5:40:40 | Kenyan Athletics Training Academy Thika (KE) | 
|
| 3rd edition trial. | |||||
| 1/18/22 | 10.00 K | 50 | 8:03 | (KE) | 
|
| very easy run. | |||||
| 1/17/22 | 23.00 K | 1:30:45 | 6:21 | Kenyan Athletics Training Academy Thika (KE) | 
|
| very easy. | |||||
| 1/16/22 | 20.00 K | 1:25:04 | 6:51 | Kenyan Athletics Training Academy Thika (KE) | 
|
| was very perfect. but I realized that I am weak in slopes. | |||||
| 1/14/22 | 10.00 K | 38:12 | 6:09 | Kenyan Athletics Training Academy Thika (KE) | 
|
| it was fantastic. | |||||
| 1/13/22 | 20.00 K | 1:40:24 | 8:05 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Easy run, 5min km/h | |||||
| 1/13/22 | 6.00 K | 45:25 | 12:11 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Intervals 600*4 and 200*6. tough but i did it. | |||||
| 1/10/22 | 18.00 K | 1:20:45 | 7:14 | Kenyan Athletics Training Academy Thika (KE) | 
|
| It was very easy but very hot. | |||||
| 12/17/21 | 7.00 K | 40:02 | 9:13 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| 40 min easy run with strides | |||||
| 12/16/21 | 12.00 K | 1:10:28 | 9:28 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Easy run in the morning | |||||
| 12/15/21 | 10.00 K | 35:44 | 5:46 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Time trial | |||||
| 12/14/21 | 12.00 K | 48:10 | 6:28 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Easy day | |||||
| 12/13/21 | 16.00 K | 1:10:27 | 7:06 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Monday run | |||||
| 12/8/21 | 26.00 K | 1:55:09 | 7:08 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Easy 18 in the morning, communal jogging in the evening | |||||
| 12/7/21 | 10.00 K | 34:45 | 5:36 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Speed day. I was tough as usual but I forgot about the pain and kept pushing hard... | |||||
| 12/3/21 | 20.00 K | 1:34:05 | 7:35 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Easy communal run | |||||
| 12/2/21 | 12.00 K | 42:38 | 5:44 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Evening easy run with solo | |||||
| 11/30/21 | 10.00 K | 35:33 | 5:44 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Tempo run | |||||
| 11/27/21 | 15.00 K | 1:10:10 | 7:32 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Mid-day run on a less slippery course | |||||
| 11/29/21 | 16.00 K | 1:33:20 | 9:24 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Drizzling morning, did an easy with the team. Heavy pour in the evening for a run | |||||
| 11/25/21 | 15.00 K | 1:28:05 | 9:28 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Speedwork Tuesday. I was perfect. | |||||
| 11/24/21 | 10.00 K | 49:34 | 7:59 | Kenyan Athletics Training Academy Thika (KE) | 
|
| A good run. | |||||
| 11/23/21 | 14.00 K | 59:13 | 6:49 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Fartlek. It was tough but I pushed harder. | |||||
| 11/22/21 | 18.00 K | 1:28:21 | 7:54 | Kenyan Athletics Training Academy Thika (KE) | 
|
| cool morning:midday stretching:evening run:hill-muscle build up | |||||
| 11/19/21 | 10.00 K | 45:21 | 7:18 | Kenyan Athletics Training Academy Thika (KE) | 
|
| cool morning,did mrng speed with the group and evening slow run | |||||
| 11/16/21 | 11.00 K | 45:23 | 6:39 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Easy speed workout | |||||
| 11/12/21 | 15.00 K | 1:06:39 | 7:10 | Kenyan Athletics Training Academy Thika (KE) | 
|
| easy morning run | |||||
| 11/13/21 | 25.00 K | 1:47:29 | 6:56 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Long run at a progressive pace | |||||
| 11/11/21 | 14.00 K | 51:00 | 5:52 | Kenyan Athletics Training Academy Thika (KE) | 
|
| 2,1 Fartlek along a 3.5k circuit at JKUAT | |||||
| 11/10/21 | 21.00 K | 1:39:53 | 7:40 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Easy morning. In the evening did 40min of slope workout | |||||
| 11/5/21 | 11.00 K | 1:00:21 | 8:50 | Kenyan Athletics Training Academy Thika (KE) | 
|
| One hour easy run | |||||
| 11/4/21 | 16.00 K | 1:34:56 | 9:33 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Speed workout in the morning and evening easy jogging with the team | |||||
| 11/2/21 | 16.40 K | 1:16:25 | 7:30 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Track session in the morning, evening 10K jogging | |||||
| 11/3/21 | 26.00 K | 1:54:09 | 7:04 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Easy Wednesday | |||||
| 11/1/21 | 25.00 K | 1:47:05 | 6:54 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Fast morning run, at a progressively higher pace | |||||
| 10/29/21 | 20.00 K | 1:26:38 | 6:59 | Kenyan Athletics Training Academy Thika (KE) | 
|
| easy friday | |||||
| 10/28/21 | 20.00 K | 1:49:54 | 8:51 | Kenyan Athletics Training Academy Thika (KE) | 
|
| mid-morning speed session | |||||
| 10/27/21 | 25.00 K | 1:59:32 | 7:42 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Easy wednesday | |||||
| 10/25/21 | 25.00 K | 2:04:31 | 8:01 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Easy morning run and easy evening jogging | |||||
| 10/22/21 | 18.00 K | 1:25:16 | 7:38 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Easy communal run | |||||
| 10/20/21 | 26.00 K | 2:02:37 | 7:36 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Easy morning run and evening jogging | |||||
| 10/21/21 | 20.00 K | 1:45:05 | 8:28 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Speed session; did it along a circuit, recovery run in the evening | |||||
| 10/18/21 | 28.00 K | 1:56:26 | 6:42 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Easy day | |||||
| 10/19/21 | 22.15 K | 1:43:45 | 7:33 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Fartlek in the morning, easy jogging in the evening | |||||
| 10/16/21 | 15.00 K | 1:29:04 | 9:34 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Recovery run | |||||
| 10/15/21 | 10.00 K | 36:05 | 5:49 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Tough course, tough run | |||||
| 10/14/21 | 10.00 K | 55:04 | 8:52 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Easy communal run | |||||
| 10/13/21 | 22.00 K | 1:40:32 | 7:22 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Easy day | |||||
| 10/12/21 | 16.40 K | 1:20:01 | 7:52 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Interval training in the morning, jogging in the evening | |||||
| 10/11/21 | 27.00 K | 1:56:44 | 6:58 | Kenyan Athletics Training Academy Thika (KE) | 
|
| morning run at a moderate pace. jogged in the evening | |||||
| 10/8/21 | 15.00 K | 1:09:26 | 7:27 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| Easy Friday | |||||
| 10/9/21 | 20.00 K | 1:26:08 | 6:56 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| After a couple of weeks without a long run; took it easy though | |||||
| 10/5/21 | 20.00 K | 1:51:22 | 8:58 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Mile and half-mile interval training in the mid morning. walked out in the evening for a jogging | |||||
| 10/4/21 | 25.00 K | 1:54:06 | 7:21 | Kenyan Athletics Training Academy Thika (KE) | 
|
| moderate run in the morning and evening jogging | |||||
| 10/2/21 | 25.00 K | 1:45:27 | 6:48 | Kenyan Athletics Training Academy Thika (KE) | 
|
| long run | |||||
| 9/27/21 | 15.00 K | 1:09:18 | 7:27 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Did it easy almost at a jogging pace, along a circuit | |||||
| 9/21/21 | 20.00 K | 1:50:43 | 8:55 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Hill work out with the team | |||||
| 9/11/21 | 5.00 K | 1:06:54 | 21:32 | Nyandarua (KE) | 
|
| Away from Academy but did a 5km walk | |||||
| 9/9/21 | 8.00 K | 1:01:44 | 12:26 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Jogging around a grass lawn | |||||
| 9/10/21 | 20.00 K | 1:32:47 | 7:28 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Progressive communal run | |||||
| 9/6/21 | 26.00 K | 2:06:34 | 7:51 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Got out twice. took it easy | |||||
| 9/2/21 | 8.00 K | 45:25 | 9:09 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Today was more of a fun run. But running is fun | |||||
| 9/1/21 | 8.00 K | 40:20 | 8:07 | Kenyan Athletics Training Academy Thika (KE) | 
|
| one hour of dynamic exercises and stretching | |||||
| 8/30/21 | 18.00 K | 1:21:39 | 7:19 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Got out once | |||||
| 8/31/21 | 18.00 K | 1:35:42 | 8:34 | Kenyan Athletics Training Academy Thika (KE) | 
|
| A day in spikes | |||||
| 8/28/21 | 20.00 K | 1:24:05 | 6:46 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Long run | |||||
| 8/27/21 | 25.00 K | 1:46:22 | 6:51 | Kenyan Athletics Training Academy Thika (KE) | 
|
| A dusty route for morning run. Did evening along our normal circuit | |||||
| 8/26/21 | 20.00 K | 1:42:35 | 8:16 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Speed day | |||||
| 8/25/21 | 28.00 K | 2:03:42 | 7:07 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Easy morning run and evening jogging | |||||
| 8/24/21 | 19.40 K | 1:50:03 | 9:08 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Interval session in the mid morning | |||||
| 8/19/21 | 18.00 K | 1:21:31 | 7:18 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Speed work Thursday | |||||
| 8/18/21 | 25.00 K | 2:00:42 | 7:47 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Easy day | |||||
| 8/17/21 | 25.00 K | 1:45:30 | 6:48 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Fartlek in the morning and evening easy run with the team | |||||
| 8/16/21 | 29.00 K | 2:03:06 | 6:50 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Progressive run in the morning and evening 40 min jogging | |||||
| 8/14/21 | 25.00 K | 1:45:31 | 6:48 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Ended the week with a long run | |||||
| 8/12/21 | 20.00 K | 1:42:24 | 8:15 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Fartlek and evening jogging | |||||
| 8/13/21 | 16.00 K | 1:16:46 | 7:44 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Easy day | |||||
| 8/11/21 | 25.00 K | 1:59:08 | 7:41 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Easy day | |||||
| 8/10/21 | 20.00 K | 1:52:50 | 9:05 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Interval training and evening jogging | |||||
| 8/9/21 | 27.00 K | 1:56:43 | 6:58 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Progressive run in the morning,evening jogging, got out late | |||||
| 8/5/21 | 24.00 K | 1:41:22 | 6:48 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Speed session in the evening and jogging in the evening | |||||
| 8/4/21 | 31.00 K | 2:20:45 | 7:19 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Easy Wednesday | |||||
| 8/3/21 | 19.60 K | 1:51:33 | 9:10 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Speed Tuesday | |||||
| 8/2/21 | 18.00 K | 1:10:40 | 6:20 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Morning run at a an increasing pace | |||||
| 7/30/21 | 23.00 K | 1:55:34 | 8:06 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Easy run | |||||
| 7/31/21 | 10.00 K | 55:23 | 8:55 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Did an easy run in the morning | |||||
| 7/28/21 | 25.00 K | 2:01:01 | 7:48 | Kenyan Athletics Training Academy Thika (KE) | 
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| Easy day | |||||
| 7/27/21 | 20.00 K | 1:32:06 | 7:25 | Kenyan Athletics Training Academy Thika (KE) | 
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| With the team during speed work | |||||
| 7/26/21 | 27.00 K | 2:02:10 | 7:17 | Kenyan Athletics Training Academy Thika (KE) | 
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| Progressive morning run, evening jogging with exercises and stretching | |||||
| 7/24/21 | 20.00 K | 1:20:05 | 6:27 | Kenyan Athletics Training Academy Thika (KE) | 
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| End of the week run | |||||
| 7/23/21 | 15.00 K | 1:05:31 | 7:02 | Kenyan Athletics Training Academy Thika (KE) | 
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| Morning run | |||||
| 7/22/21 | 24.50 K | 1:43:52 | 6:50 | Kenyan Athletics Training Academy Thika (KE) | 
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| speed day, fartlek in the morning. Evening jogging with the group | |||||
| 7/21/21 | 25.00 K | 1:52:43 | 7:16 | Kenyan Athletics Training Academy Thika (KE) | 
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| Easy morning run and evening jogging with stretching and exercises | |||||
| 7/20/21 | 26.00 K | 1:58:47 | 7:22 | Kenyan Athletics Training Academy Thika (KE) | 
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| speed tuesday | |||||
| 7/17/21 | 20.00 K | 1:17:07 | 6:13 | Kenyan Athletics Training Academy Thika (KE) | 
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| New route for long run | |||||
| 7/16/21 | 16.60 K | 1:09:48 | 6:47 | Kenyan Athletics Training Academy Thika (KE) | 
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| Easy morning run | |||||
| 7/14/21 | 28.00 K | 2:26:45 | 8:27 | Kenyan Athletics Training Academy Thika (KE) | 
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| Easy friday | |||||
| 7/15/21 | 22.00 K | 1:40:56 | 7:24 | Kenyan Athletics Training Academy Thika (KE) | 
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| Morning speed session with the team | |||||
| 7/13/21 | 16.00 K | 1:40:05 | 10:05 | Kenyan Athletics Training Academy Thika (KE) | 
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| Stretching after 40 min evening jogging | |||||
| 7/12/21 | 25.00 K | 2:01:06 | 7:48 | Kenyan Athletics Training Academy Thika (KE) | 
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| Monday run. did it easy | |||||
| 7/10/21 | 20.00 K | 1:18:37 | 6:20 | Kenyan Athletics Training Academy Thika (KE) | 
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| long run | |||||
| 7/9/21 | 18.00 K | 1:21:14 | 7:16 | Kenyan Athletics Training Academy Thika (KE) | 
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| likeit roasted, in cold days | |||||
| 7/8/21 | 19.60 K | 1:23:02 | 6:50 | Kenyan Athletics Training Academy Thika (KE) | 
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| Speed training in the morning | |||||
| 7/7/21 | 27.00 K | 1:50:34 | 6:36 | Kenyan Athletics Training Academy Thika (KE) | 
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| Easy day | |||||
| 7/6/21 | 20.00 K | 1:35:43 | 7:43 | Kenyan Athletics Training Academy Thika (KE) | 
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| Speed session in the morning and evening jogging. | |||||
| 7/5/21 | 28.00 K | 1:58:38 | 6:50 | Kenyan Athletics Training Academy Thika (KE) | 
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| After morning run with the team | |||||
| 7/1/21 | 22.00 K | 1:26:37 | 6:21 | Kenyan Athletics Training Academy Thika (KE) | 
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| A day with the team for fartlek | |||||
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