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Team Leaderboard | About
Total Miles: 2,953.25 since 08/24/2022
7 Day Total (Starting 11/20): 0.00
Mungai Bonface
They have logged 2,953.25 Miles
Runs
| Date | Distance | Time | Mi. Pace | Location | Photo |
| 4/2/24 | 14.00 K | 56:00 | 6:27 | Kenyan Athletics Training Academy (KE) | 
|
| My doctor told me that jogging could add years to my life. I think he was right. I feel ten years older already | |||||
| 2/29/24 | 10.00 K | 44:00 | 7:05 | 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 | |||||
| 2/27/24 | 15.00 K | 59:10 | 6:21 | Kenyan Athletics Training Academy Thika (KE) | 
|
| You must have a training routine so that what you do happens automatically. If I got up in the morning and thought about going for a run there would often be a number of possible arguments against it. The thing is to get out and run. Later you can wonder whether you should have or not | |||||
| 2/26/24 | 20.00 K | 1:22:09 | 6:37 | Kenyan Athletics Training Academy Thika (KE) | 
|
| A good run is like a cup of coffee. I'm much nicer after I've had one | |||||
| 2/24/24 | 25.00 K | 1:27:42 | 5:39 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Pain is inevitable. Suffering is optional | |||||
| 2/22/24 | 10.00 K | 36:57 | 5:57 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Ask nothing from your running, and you’ll get more than you ever imagined | |||||
| 2/21/24 | 10.00 K | 39:48 | 6:25 | Kenyan Athletics Training Academy Thika (KE) | 
|
| The more I run, the more I love my body. Not because it’s perfect, far from it, but because with every mile it is proving to me that I am capable of more than I ever thought possible | |||||
| 2/16/24 | 20.00 K | 1:15:34 | 6:05 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| It is true that speed kills. In distance running, it kills anyone who does not have it | |||||
| 2/15/24 | 15.00 K | 58:32 | 6:17 | Kenyan Athletics Training Academy Thika (KE) | 
|
| “Relish the bad training runs. Without them it’s difficult to recognize, much less appreciate, the good ones | |||||
| 2/10/24 | 8.00 K | 24:20 | 4:54 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| I run because it always takes me where I want to go | |||||
| 2/9/24 | 12.00 K | 58:23 | 7:50 | Kenyan Athletics Training Academy Thika (KE) | 
|
| It is true that speed kills. In distance running, it kills anyone who does not have it | |||||
| 2/8/24 | 20.00 K | 1:16:04 | 6:08 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Remember: It’s rude to count people as you pass them. Out loud | |||||
| 2/2/24 | 15.00 K | 60:00 | 6:27 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Remember, the second most important thing to choosing the right shoe is choosing the left one | |||||
| 2/1/24 | 9.00 K | 42:00 | 7:31 | Kenyan Athletics Training Academy (KE) | 
|
| There is magic in misery. Just ask any runner | |||||
| 1/31/24 | 20.00 K | 1:30:11 | 7:16 | Kenyan Athletics Training Academy Thika (KE) | 
|
| A good run is like a cup of coffee. I'm much nicer after I've had one | |||||
| 1/24/24 | 18.00 K | 1:14:42 | 6:41 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Obstacles are those frightful things you see when you take your eyes off your goals | |||||
| 1/23/24 | 12.00 K | 48:36 | 6:32 | Kenyan Athletics Training Academy Thika (KE) | 
|
| I'll be happy if running and I can grow old together | |||||
| 1/23/24 | 12.00 K | 48:36 | 6:32 | Kenyan Athletics Training Academy Thika (KE) | 
|
| I'll be happy if running and I can grow old together | |||||
| 1/22/24 | 25.00 K | 1:30:11 | 5:49 | Kenyan Athletics Training Academy Thika (KE) | 
|
| When your legs get tired, run with your heart | |||||
| 1/19/24 | 10.00 K | 59:11 | 9:32 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Never limit where running can take you. I mean that geographically, spiritually, and of course, physically | |||||
| 1/15/24 | 15.00 K | 59:45 | 6:25 | Kenyan Athletics Training Academy (KE) | 
|
| Even the worst run is better than no run at all. | |||||
| 1/13/24 | 10.00 K | 31:24 | 5:04 | Kenyan Athletics Training Academy (KE) | 
|
| A good laugh and a long run are the two best cures for anything | |||||
| 1/11/24 | 10.00 K | 59:00 | 9:30 | Kenyan Athletics Training Academy Thika (KE) | 
|
| What seems hard now will one day be your warm-up | |||||
| 1/10/24 | 10.00 K | 32:21 | 5:13 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Run when you can, walk if you have to, crawl if you must, just never give up | |||||
| 1/8/24 | 18.00 K | 1:16:28 | 6:51 | Kenyan Athletics Training Academy (KE) | 
|
| You think I’m crazy if I run? You’d SEE crazy if I didn’t run! | |||||
| 1/4/24 | 15.00 K | 1:04:10 | 6:54 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Ask yourself: ‘Can I give more?’. The answer is usually: ‘Yes | |||||
| 1/3/24 | 10.00 K | 38:21 | 6:11 | Kenyan Athletics Training Academy (KE) | 
|
| I run to keep my sanity… and because it’s cheaper than therapy | |||||
| 1/2/24 | 12.00 K | 44:00 | 5:55 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Never limit where running can take you. I mean that geographically, spiritually, and of course, physically. | |||||
| 12/30/23 | 30.00 K | 1:50:06 | 5:55 | Kenyan Athletics Training Academy (KE) | 
|
| Runner's logic: I'm tired. Let me go for a run | |||||
| 12/29/23 | 16.00 K | 58:56 | 5:56 | Kenyan Athletics Training Academy (KE) | 
|
| Good things come slow – especially in distance running | |||||
| 12/27/23 | 20.00 K | 1:16:33 | 6:10 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| The trouble with jogging is that, by the time you realize you’re not in shape for it, it’s too far to walk back | |||||
| 12/26/23 | 15.00 K | 57:42 | 6:12 | Kenyan Athletics Training Academy Thika (KE) | 
|
| great running | |||||
| 12/21/23 | 12.00 K | 60:21 | 8:06 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Run. Because zombies will eat the untrained ones first | |||||
| 12/20/23 | 18.00 K | 1:13:52 | 6:37 | Kenyan Athletics Training Academy (KE) | 
|
| It is true that speed kills. In distance running, it kills anyone who does not have it | |||||
| 12/19/23 | 12.00 K | 40:00 | 5:22 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Run often. Run long. But never outrun your joy of running | |||||
| 12/18/23 | 18.00 K | 1:16:23 | 6:50 | Kenyan Athletics Training Academy (KE) | 
|
| The miracle isn’t that I finished. The miracle is that I had the courage to start | |||||
| 12/11/23 | 16.00 K | 59:51 | 6:02 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| I love running but I think you have to find a workout routine that really speaks to you beyond trying to get goals for your body. For me, running, I need it as much for my head and to clear my head as I do for keeping in shape | |||||
| 12/7/23 | 15.00 K | 66:31 | 7:09 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| A short run is better than no run | |||||
| 12/6/23 | 5.00 K | 15:18 | 4:56 | Kenyan Athletics Training Academy Thika (KE) | 
|
| There is magic in misery. Just ask any runner | |||||
| 11/29/23 | 18.00 K | 70:11 | 6:17 | Kenyan Athletics Training Academy (KE) | 
|
| Running is all about having the desire to train and persevere until every fiber in your legs, mind, and heart is turned to steel. And when you’ve finally forged hard enough, you will have become the best runner you can be. And that’s all that you can ask for | |||||
| 11/28/23 | 11.00 K | 42:00 | 6:09 | Kenyan Athletics Training Academy Thika (KE) | 
|
| When your legs get tired, run with your heart | |||||
| 11/27/23 | 18.00 K | 76:33 | 6:51 | Kenyan Athletics Training Academy Thika (KE) | 
|
| It’s very hard in 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 | |||||
| 11/23/23 | 8.00 K | 28:00 | 5:38 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Run often. Run long. But never outrun your joy of running | |||||
| 11/21/23 | 12.00 K | 45:00 | 6:03 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Run. Because zombies will eat the untrained ones first | |||||
| 11/20/23 | 16.00 K | 1:12:54 | 7:20 | Kenyan Athletics Training Academy (KE) | 
|
| If you train your mind for running, everything else will be easy. | |||||
| 11/18/23 | 20.00 K | 67:39 | 5:27 | Kenyan Athletics Training Academy (KE) | 
|
| I run every day. It’s like medicine | |||||
| 11/17/23 | 16.00 K | 1:11:52 | 7:14 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Fast running isn't forced. You have to relax and let the run come out of you | |||||
| 11/16/23 | 10.00 K | 40:00 | 6:27 | Kenyan Athletics Training Academy Thika (KE) | 
|
| I’ll be happy if running and I can grow old together | |||||
| 11/15/23 | 20.00 K | 1:19:44 | 6:25 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| If you want to change your body, exercise. If you want to change your life, become a runner | |||||
| 11/14/23 | 14.00 K | 54:00 | 6:13 | Kenyan Athletics Training Academy Thika (KE) | 
|
| A year from now you will wish you had started today | |||||
| 11/11/23 | 25.00 K | 1:28:05 | 5:41 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Running is a lot like life. Only 10 percent of it is exciting. 90 percent of it is slog and drudge | |||||
| 11/10/23 | 15.00 K | 60:02 | 6:27 | Kenyan Athletics Training Academy Thika (KE) | 
|
| The morning run is a way to cultivate resilience, to build endurance and strength, and to push beyond your limits | |||||
| 11/9/23 | 18.00 K | 1:13:49 | 6:36 | Kenyan Athletics Training Academy Thika (KE) | 
|
| I run because it’s cheap, it’s free, and it makes me feel powerful | |||||
| 11/8/23 | 10000.00 Meters | 33:38 | 5:25 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Run hard when it’s hard to run | |||||
| 11/7/23 | 12.00 K | 52:43 | 7:05 | Kenyan Athletics Training Academy Thika (KE) | 
|
| When I run, I am in touch with my deepest self. I feel alive and invincible | |||||
| 11/6/23 | 14.00 K | 58:38 | 6:45 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| That’s the thing about running: your greatest runs are rarely measured by racing success. They are moments in time when running allows you to see how wonderful your life is | |||||
| 10/30/23 | 8.00 K | 43:02 | 8:40 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Running has always been a relief and a sanctuary—something that makes me feel good, both physically and mentally. For me, it’s not so much about the health benefits. Those are great, but I believe that the best thing about running is the joy it brings to life | |||||
| 10/27/23 | 10.00 K | 56:24 | 9:05 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| slow easy run at kata, For me, running, I need it as much for my head and to clear my head as I do for keeping in shape | |||||
| 10/26/23 | 16.00 K | 58:24 | 5:53 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| I don't run to add days to my life, I run to add life to my days | |||||
| 10/23/23 | 18.00 K | 1:19:23 | 7:06 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| If you are losing faith in human nature, go out and watch a marathon | |||||
| 10/21/23 | 25.00 K | 1:30:11 | 5:49 | Kenyan Athletics Training Academy Thika (KE) | 
|
| 25k great run, After all, if you run far enough, no one can catch you. | |||||
| 10/20/23 | 15.00 K | 1:14:38 | 8:01 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Running allows me to set my mind free. Nothing seems impossible. Nothing unattainable | |||||
| 10/18/23 | 10.00 K | 30:26 | 4:54 | Kenyan Athletics Training Academy Thika (KE) | 
|
| a great pb, from 31:24 to 30:26, the kata program is working well for me. | |||||
| 10/12/23 | 25.00 K | 1:23:52 | 5:24 | Kenyan Athletics Training Academy Thika (KE) | 
|
| good experience on the track 400m sprints with our team kata. | |||||
| 10/11/23 | 18.00 K | 1:17:43 | 6:57 | Kenyan Athletics Training Academy Thika (KE) | 
|
| feeling good, 18km and some drills, some long strides and streting | |||||
| 10/10/23 | 18.00 K | 1:18:24 | 7:01 | Kenyan Athletics Training Academy Thika (KE) | 
|
| i love fartleik tuesday, the atmosphere is amazing and the feeling is out of this world. did 2/1 for 38min with team kata. | |||||
| 10/6/23 | 6.00 K | 1:30:00 | 24:09 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| drills | |||||
| 10/5/23 | 20.00 K | 01:16:32 | 6:10 | Kenyan Athletics Training Academy,Thika (KE) | 
|
| great workout | |||||
| 10/4/23 | 18.00 K | 1:23:43 | 7:30 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| amazing run | |||||
| 10/3/23 | 16.00 K | 58:00 | 5:51 | Kenyan Athletics Training Academy,Thika (KE) | 
|
| intervals | |||||
| 10/2/23 | 20.00 K | 1:14:42 | 6:01 | Kenyan Athletics Training Academy Thika (KE) | 
|
| feeling great | |||||
| 9/29/23 | 25.00 K | 1:36:43 | 6:14 | Kenyan Athletics Training Academy Thika (KE) | 
|
| easy workout | |||||
| 9/28/23 | 26.00 K | 1:59:56 | 7:26 | Kenyan Athletics Training Academy,Thika (KE) | 
|
| speed work | |||||
| 9/26/23 | 20.00 K | 1:44:17 | 8:24 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| running and drills at kata | |||||
| 9/26/23 | 15.00 K | 58:00 | 6:14 | Kenyan Athletics Training Academy,Thika (KE) | 
|
| great run | |||||
| 9/23/23 | 30.00 K | 1:53:43 | 6:07 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| feeling good | |||||
| 9/22/23 | 20.00 K | 1:36:11 | 7:45 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| morning workout | |||||
| 9/21/23 | 30.00 K | 2:28:09 | 7:57 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| great run | |||||
| 9/19/23 | 16.00 K | 56:00 | 5:38 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| speedwork | |||||
| 9/18/23 | 20.00 K | 1:34:05 | 7:35 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| amazing running | |||||
| 9/16/23 | 30.00 K | 1:57:34 | 6:19 | Kenyan Athletics Training Academy,Thika (KE) | 
|
| long run | |||||
| 9/15/23 | 20.00 K | 1:24:26 | 6:48 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| amazing run | |||||
| 9/14/23 | 25.00 K | 1:35:09 | 6:08 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| amazing run | |||||
| 9/13/23 | 25.00 K | 1:30:43 | 5:51 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| feeling amazing | |||||
| 9/9/23 | 25.00 K | 1:28:43 | 5:43 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| great run | |||||
| 9/8/23 | 16.00 K | 1:07:34 | 6:48 | Kenyan Athletics Training Academy Thika (KE) | 
|
| easy run | |||||
| 9/7/23 | 8.00 K | 25:44 | 5:11 | Kenyan Athletics Training Academy Thika (KE) | 
|
| amazing workout | |||||
| 8/12/23 | 20.00 K | 1:14:08 | 5:58 | Kenyan Athletics Training Academy Thika (KE) | 
|
| great run | |||||
| 8/11/23 | 15.00 K | 57:25 | 6:10 | Kenyan Athletics Training Academy Thika (KE) | 
|
| amazing workout | |||||
| 8/5/23 | 30.00 K | 1:57:50 | 6:20 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| long run | |||||
| 8/4/23 | 18.00 K | 1:40:43 | 9:01 | Kenyan Athletics Training Academy Thika (KE) | 
|
| slow run | |||||
| 8/2/23 | 16.00 K | 1:03:52 | 6:26 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| great run | |||||
| 8/1/23 | 18.00 K | 1:06:43 | 5:58 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| feeling great | |||||
| 7/31/23 | 20.00 K | 2:00:14 | 9:41 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| easy jogging and hillwork | |||||
| 7/29/23 | 25.00 K | 1:30:43 | 5:51 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| long run | |||||
| 7/26/23 | 18.00 K | 1:30:56 | 8:08 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| feeling good | |||||
| 7/25/23 | 15.00 K | 53:00 | 5:42 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| speed work | |||||
| 7/24/23 | 14.00 K | 1:20:43 | 9:17 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| feeling great and light | |||||
| 7/22/23 | 30.00 K | 2:11:00 | 7:02 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| long run | |||||
| 7/20/23 | 20.00 K | 1:43:32 | 8:20 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| speed work | |||||
| 7/19/23 | 18.00 K | 1:36:44 | 8:39 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| feeling great | |||||
| 7/17/23 | 12.00 K | 1:14:42 | 10:02 | Kenyan Athletics Training Academy (KE) | 
|
| slope and easy run | |||||
| 7/15/23 | 25.00 K | 1:31:53 | 5:55 | Kenyan Athletics Training Academy (KE) | 
|
| long run | |||||
| 7/12/23 | 5000.00 Meters | 15:52 | 5:07 | thika (KE) | 
|
| feeling good | |||||
| 7/10/23 | 16.00 K | 1:04:45 | 6:31 | Kenyan Athletics Training Academy (KE) | 
|
| run,run,run | |||||
| 7/5/23 | 16.00 K | 1:30:43 | 9:08 | Kenyan Athletics Training Academy (KE) | 
|
| easy morning run | |||||
| 6/24/23 | 25.00 K | 1:31:17 | 5:53 | Kenyan Athletics Training Academy (KE) | 
|
| long run | |||||
| 6/19/23 | 20.00 K | 1:35:09 | 7:40 | Kenyan Athletics Training Academy (KE) | 
|
| workout monday with my team kata | |||||
| 6/8/23 | 15.00 K | 58:46 | 6:19 | Kenyan Athletics Training Academy (KE) | 
|
| great run | |||||
| 6/7/23 | 10.00 K | 46:54 | 7:33 | Kenyan Athletics Training Academy (KE) | 
|
| easy run | |||||
| 6/5/23 | 20.00 K | 1:16:54 | 6:12 | Kenyan Athletics Training Academy (KE) | 
|
| morning run | |||||
| 5/29/23 | 20.00 K | 1:22:45 | 6:40 | Kenyan Athletics Training Academy (KE) | 
|
| great run | |||||
| 5/27/23 | 5000.00 Meters | 15:31 | 5:00 | nakuru (KE) | |
| great race | |||||
| 5/26/23 | 25.00 K | 1:35:09 | 6:08 | Kenyan Athletics Training Academy (KE) | 
|
| run run run | |||||
| 5/25/23 | 10.00 K | 59:35 | 9:36 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| good run | |||||
| 5/25/23 | 18.00 K | 1:14:42 | 6:41 | Kenyan Athletics Training Academy (KE) | 
|
| great run | |||||
| 5/24/23 | 20.00 K | 1:23:21 | 6:43 | Kenyan Athletics Training Academy (KE) | 
|
| morning run | |||||
| 5/23/23 | 25.00 K | 1:40:43 | 6:30 | Kenyan Athletics Training Academy (KE) | 
|
| great run | |||||
| 5/18/23 | 16.00 K | 1:16:07 | 7:40 | Kenyan Athletics Training Academy (KE) | 
|
| easy morning run | |||||
| 5/17/23 | 5.00 K | 15:04 | 4:51 | thika (KE) | 
|
| KATA time trial | |||||
| 5/16/23 | 14.00 K | 1:18:53 | 9:05 | Kenyan Athletics Training Academy (KE) | 
|
| monday run | |||||
| 5/15/23 | 16.00 K | 40:24 | 4:04 | Kenyan Athletics Training Academy (KE) | 
|
| amazing running | |||||
| 5/9/23 | 20.00 K | 1:21:09 | 6:32 | Kenyan Athletics Training Academy (KE) | 
|
| easy run | |||||
| 5/8/23 | 16.00 K | 1:14:42 | 7:31 | Kenyan Athletics Training Academy (KE) | 
|
| morning run | |||||
| 5/4/23 | 22.00 K | 1:18:46 | 5:46 | Kenyan Athletics Training Academy (KE) | 
|
| great workout | |||||
| 5/3/23 | 16.00 K | 1:14:42 | 7:31 | Kenyan Athletics Training Academy (KE) | 
|
| easy morning run | |||||
| 5/1/23 | 22.00 K | 1:34:12 | 6:54 | Kenyan Athletics Training Academy Thika (KE) | 
|
| monday run | |||||
| 4/29/23 | 3000.00 Meters | 9:30 | 5:06 | Moi International Sports Center - Kasarani Nairobi (KE) | 
|
| I thought of trying something new STEEPLECHASE | |||||
| 4/28/23 | 12.00 K | 1:04:42 | 8:41 | Kenyan Athletics Training Academy Thika (KE) | 
|
| EASY run | |||||
| 4/24/23 | 16.00 K | 58:09 | 5:51 | Kenyan Athletics Training Academy (KE) | 
|
| easy run | |||||
| 4/21/23 | 30.00 K | 1:59:32 | 6:25 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| long run | |||||
| 4/19/23 | 10.00 K | 32:06 | 5:10 | thika (KE) | 
|
| good run | |||||
| 4/19/23 | 10.00 K | 32:06 | 5:10 | kenyan athletics training academy (KE) | 
|
| Just stick with it. What seems hard now will one day be your warm-up | |||||
| 4/17/23 | 20.00 K | 1:40:43 | 8:07 | Kenyan Athletics Training Academy (KE) | 
|
| easy run | |||||
| 4/18/23 | 25.00 K | 1:39:34 | 6:25 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| long run | |||||
| 4/6/23 | 30.00 K | 3:09:43 | 10:11 | Kenyan Athletics Training Academy Thika (KE) | 
|
| feeling good | |||||
| 4/5/23 | 15.00 K | 58:45 | 6:19 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| great run | |||||
| 4/4/23 | 20.00 K | 1:20:00 | 6:27 | Kenyan Athletics Training Academy Thika (KE) | 
|
| fartleik | |||||
| 4/3/23 | 25.00 K | 1:43:09 | 6:39 | Kenyan Athletics Training Academy Thika (KE) | 
|
| monday run | |||||
| 4/1/23 | 20.00 K | 1:11:54 | 5:48 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| great run | |||||
| 3/30/23 | 12.00 K | 40:42 | 5:28 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| intervals | |||||
| 3/28/23 | 12.00 K | 56:53 | 7:38 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| great run | |||||
| 3/27/23 | 15.00 K | 61:22 | 6:36 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| feeling great | |||||
| 3/24/23 | 18.00 K | 1:30:45 | 8:07 | Kenyan Athletics Training Academy Thika (KE) | 
|
| daily workout | |||||
| 3/23/23 | 6.00 K | 20:43 | 5:34 | Kenyan Athletics Training Academy Thika (KE) | 
|
| great run | |||||
| 3/22/23 | 16.00 K | 1:12:41 | 7:19 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| easy run | |||||
| 3/21/23 | 12.00 K | 46:00 | 6:11 | Kenyan Athletics Training Academy Thika (KE) | 
|
| 3/20/23 | 20.00 K | 1:37:09 | 7:50 | Kenyan Athletics Training Academy Thika (KE) | 
|
| morning monday | |||||
| 3/17/23 | 17.00 K | 1:50:22 | 10:27 | Kenyan Athletics Training Academy Thika (KE) | |
| easy drills | |||||
| 3/16/23 | 15.00 K | 1:10:32 | 7:35 | Kenyan Athletics Training Academy Thika (KE) | 
|
| morning run | |||||
| 3/15/23 | 5.00 K | 15:15 | 4:55 | Kenyan Athletics Training Academy Thika (KE) | 
|
| time trial | |||||
| 3/4/23 | 16.00 K | 1:00:14 | 6:04 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| good run | |||||
| 3/2/23 | 20.00 K | 1:15:21 | 6:04 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| speed work | |||||
| 2/28/23 | 12.00 K | 45:23 | 6:06 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| tempo | |||||
| 2/27/23 | 20.00 K | 1:55:53 | 9:20 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| run plus drills | |||||
| 2/24/23 | 15.00 K | 1:20:45 | 8:40 | Kenyan Athletics Training Academy Thika (KE) | 
|
| good easy run | |||||
| 2/22/23 | 20.00 K | 1:40:43 | 8:07 | (KE) | 
|
| easy run wednesday | |||||
| 2/21/23 | 28.83 K | 2:07:57 | 7:09 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| All right, every day ain't going to be the best day of your life, don't worry about that. If you stick to it you hold the possibility open that you will have better days. | |||||
| 2/20/23 | 15.00 K | 1:13:32 | 7:54 | (KE) | 
|
| Spend eighty percent of your time focusing on the opportunities of tomorrow rather than the problems of yesterday. | |||||
| 2/14/23 | 26.00 K | 1:21:20 | 5:03 | Kenyan Athletics Training Academy Thika (KE) | 
|
| The days that I keep my gratitude higher than my expectations, I have really good days. | |||||
| 2/13/23 | 29.00 K | 1:20:00 | 4:27 | Kenyan Athletics Training Academy (KE) | 
|
| If you wish to live to see better days, then you must endure the bad days. | |||||
| 2/11/23 | 15.00 K | 01:05:00 | 6:59 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| It doesn’t matter how fast or how far you’re going. If you’re putting on your shoes and going out for a run, you are a runner, you are in that club. | |||||
| 2/6/23 | 13.00 K | 00:45:00 | 5:35 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| If you still look cute after working out, you didn't go hard enough. | |||||
| 2/7/23 | 12.00 K | 00:36:00 | 4:50 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Whoever established the high road and how high it should be should be fired. | |||||
| 1/24/23 | 10.00 K | 00:40:00 | 6:27 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| If you still look cute after running, you didn’t go hard enough. | |||||
| 1/25/23 | 18.00 K | 01:10:00 | 6:16 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Don’t fear moving slowly forward…fear standing still. | |||||
| 1/20/23 | 12.00 K | 01:40:00 | 13:25 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Running is my passion. Exercises well incorporated. | |||||
| 1/19/23 | 18.00 K | 01:19:00 | 7:04 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| If you train your mind for running, everything else will be easy. | |||||
| 1/17/23 | 16.00 K | 01:10:00 | 7:03 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Run hard, be strong, think big. | |||||
| 1/16/23 | 20.00 K | 01:51:00 | 8:56 | 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. | |||||
| 1/14/23 | 20.00 K | 1:24:01 | 6:46 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| A good start with long run for the year 2023. | |||||
| 1/13/23 | 15.00 K | 01:00:00 | 6:27 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| We can’t all be heroes because someone has to sit on the curb and clap as they go by. | |||||
| 1/12/23 | 10.00 K | 00:36:00 | 5:48 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Run, run and run….. the more your body cries out as a sweat, more physically and mentally fit you are. | |||||
| 1/10/23 | 12.00 K | 00:38:09 | 5:07 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| I’ll be happy if running and I can grow old together. | |||||
| 1/11/23 | 18.00 K | 01:08:00 | 6:05 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Run like hell and get the agony over with. | |||||
| 12/13/22 | 10.64 K | 46:09 | 6:59 | Kenyan Athletics Training Academy Thika (KE) | 
|
| It takes a great deal of courage to stand up to your enemies, but even more to stand up to your friends. | |||||
| 12/12/22 | 26.50 K | 2:05:12 | 7:37 | Kenyan Athletics Training Academy (KE) | 
|
| Learn from yesterday, live for today, and hope for tomorrow. The important thing is not to stop questioning. | |||||
| 12/11/22 | 10.00 K | 46:00 | 7:25 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| all those early mornings and late evenings will pay off one day | |||||
| 12/8/22 | 19.75 K | 1:26:58 | 7:06 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| This Will be route to be used on Saturday during National X country, It will be my 1st time to participate in a National Event | |||||
| 12/7/22 | 24.45 K | 1:42:08 | 6:44 | Kenyan Athletics Training Academy (KE) | 
|
| Pain is inevitable, suffering is optional. | |||||
| 12/6/22 | 20.74 K | 1:18:58 | 6:08 | Kenyan Athletics Training Academy (KE) | 
|
| Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway. | |||||
| 12/5/22 | 30.37 K | 2:06:58 | 6:44 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Discipline is the bridge between goals and accomplishments. | |||||
| 12/2/22 | 14.60 K | 1:15:00 | 8:17 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| I will make sweat my best accessory. I will run harder than my mascara. | |||||
| 12/3/22 | 25.23 K | 1:48:08 | 6:54 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| It will take time, effort, blood, sweat and tears but I will get there. | |||||
| 12/1/22 | 17.62 K | 1:03:30 | 5:48 | Kenyan Athletics Training Academy (KE) | 
|
| Enjoy your sweat because hard work doesn't guarantee success, but without it you don't have a chance. | |||||
| 11/30/22 | 30.37 K | 2:13:58 | 7:06 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| I've always loved a challenge. | |||||
| 11/29/22 | 30.37 K | 2:07:12 | 6:45 | Kenyan Athletics Training Academy (KE) | 
|
| A pint of sweat saves a gallon of blood. | |||||
| 11/28/22 | 25.76 K | 1:57:10 | 7:20 | Kenyan Athletics Training Academy (KE) | 
|
| Coming together is a beginning. Keeping together is progress. Working together is success. | |||||
| 11/26/22 | 10.00 K | 30:47 | 4:58 | Egerton University (KE) | 
|
| I managed to run sub 31 for the first time at a high altitude. its a New PB | |||||
| 11/25/22 | 12.60 K | 59:40 | 7:38 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| i am ready for tommorows event | |||||
| 11/24/22 | 18.94 K | 1:24:58 | 7:14 | Kenyan Athletics Training Academy (KE) | 
|
| My feeling is that any day I am too busy to run is a day that I am too busy | |||||
| 11/23/22 | 10.17 K | 36:00 | 5:42 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| the more your body cries out as a sweat, more physically and mentally fit you are. | |||||
| 11/22/22 | 27.90 K | 2:00:05 | 6:56 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| giving anything less than your best is a waste of gift | |||||
| 11/21/22 | 6.12 K | 34:03 | 8:58 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| evening run | |||||
| 11/21/22 | 19.40 K | 1:48:08 | 8:59 | Kenyan Athletics Training Academy (KE) | 
|
| When you run, the road belongs to you | |||||
| 11/20/22 | 1.50 K | 3:58 | 4:16 | Kenyatta Univerisity (KE) | 
|
| Passion is better than Perfection.. Its another PB | |||||
| 11/19/22 | 10.00 K | 31:06 | 5:01 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Another Personal Best | |||||
| 11/18/22 | 15.12 K | 1:12:30 | 7:44 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| The only person you are destined to become is the person you decide to be. | |||||
| 11/17/22 | 19.75 K | 1:32:01 | 7:30 | Kenyan Athletics Training Academy (KE) | 
|
| Don't be afraid to give up the good to go for the great. | |||||
| 11/16/22 | 26.12 K | 2:10:58 | 8:05 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Never let the fear of striking out keep you from playing the game. | |||||
| 11/15/22 | 18.00 K | 1:08:28 | 6:08 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| The greatest glory in living lies not in never falling, but in rising every time we fall. | |||||
| 11/14/22 | 31.14 K | 2:20:58 | 7:18 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| There is no wasted effort!! This keeps me moving. | |||||
| 11/13/22 | 11.51 K | 56:10 | 7:52 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| I know not all that may be coming, but be it what it will, I'll go to it laughing. | |||||
| 11/12/22 | 5.00 K | 14:56 | 4:49 | Kenyatta Univerisity (KE) | 
|
| Its a New PB | |||||
| 11/11/22 | 15.12 K | 1:13:23 | 7:49 | Kenyan Athletics Training Academy (KE) | 
|
| All dreams are within reach. All you have to do is keep moving towards them | |||||
| 11/10/22 | 18.64 K | 1:06:50 | 5:47 | Jomo Kenyatta University of Agriculture and Technology (JKUAT) (KE) | 
|
| Happiness is not something readymade; it comes from your own actions. | |||||
| 11/9/22 | 25.87 K | 1:54:25 | 7:08 | Kenyan Athletics Training Academy (KE) | 
|
| Silence is the last thing the world will ever hear from me. | |||||
| 11/7/22 | 25.84 K | 1:50:10 | 6:52 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Failure is simply the opportunity to begin again, this time more intelligently. | |||||
| 11/6/22 | 25.75 K | 2:04:56 | 7:49 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Some people want it to happen, some wish it would happen, others make it happen. | |||||
| 11/5/22 | 25.75 K | 1:50:00 | 6:53 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Talent wins games, but teamwork and intelligence win championships. | |||||
| 11/3/22 | 15.12 K | 1:06:00 | 7:02 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| You must be the change you wish to see in the world. | |||||
| 11/3/22 | 26.50 K | 1:51:10 | 6:46 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Attitude is the 'little' thing that makes a big difference. | |||||
| 11/2/22 | 26.12 K | 1:43:16 | 6:22 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| It is often the small steps, not the giant leaps, that bring about the most lasting change. | |||||
| 11/1/22 | 19.75 K | 1:30:06 | 7:21 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| For me, becoming isn’t about arriving somewhere or achieving a certain aim. It is a way to reach continuously toward a better self. The journey doesn't end. | |||||
| 10/31/22 | 25.75 K | 1:53:10 | 7:05 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Working hard for something we don't care about is called stressed; working hard for something we love is called passion. | |||||
| 10/30/22 | 11.35 K | 35:35 | 5:03 | Nairobi (KE) | 
|
| its an improvement noted, atleast i can see am heading somewhere | |||||
| 10/29/22 | 12.00 K | 54:24 | 7:18 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Lose an hour in the morning, and you will spend all day looking for it. | |||||
| 10/28/22 | 15.60 K | 1:07:58 | 7:01 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| When you have a dream, you've to grab it and never let go. | |||||
| 10/27/22 | 15.60 K | 54:24 | 5:37 | Jomo Kenyatta Univerisity of Agriculture and Technology (JKUAT) (KE) | 
|
| Success usually comes to those who are too busy looking for it. | |||||
| 10/26/22 | 17.62 K | 1:15:30 | 6:54 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Just one small positive thought in the morning can change your whole day. | |||||
| 10/25/22 | 23.57 K | 1:26:37 | 5:55 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Life equals running and when we stop running maybe that’s how we’ll know life is finally finished | |||||
| 10/24/22 | 25.00 K | 2:20:12 | 9:02 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| slope workout | |||||
| 10/23/22 | 10.17 K | 40:10 | 6:22 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| A short run is better than no run | |||||
| 10/22/22 | 1.50 K | 4:05 | 4:23 | United States International University, Africa (KE) | 
|
| it was a good race | |||||
| 10/21/22 | 14.00 K | 1:00:58 | 7:01 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| runing is my passion | |||||
| 10/19/22 | 28.72 K | 1:40:56 | 5:40 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Being a runner, to me, has made being depressed impossible | |||||
| 10/18/22 | 19.00 K | 1:20:58 | 6:52 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| if you start something no excuse | |||||
| 10/17/22 | 24.00 K | 1:42:03 | 6:51 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Had an easy 14 in the morning, exercise session in the mid-morning and evening jog | |||||
| 10/15/22 | 9.00 K | 28:25 | 5:05 | Jomo Kenyatta Univerisity of Agriculture and Technology (JKUAT) (KE) | 
|
| Sometimes you don’t realize your own strength until you come face to face with your greatest weakness | |||||
| 10/14/22 | 10.17 K | 38:02 | 6:02 | Kenyan Athletics Training Academy (KE) | 
|
| preparation for tommorows work | |||||
| 10/13/22 | 20.12 K | 1:10:50 | 5:40 | (KE) | 
|
| speedy session of 200m x 10 x 3 | |||||
| 10/12/22 | 28.23 K | 2:03:20 | 7:02 | Kenyan Athletics Training Academy (KE) | 
|
| at the end of the day let there be no excuses, and no regrets, just do it | |||||
| 10/11/22 | 20.00 K | 1:02:45 | 5:03 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| speedy session today of 3k by 4 | |||||
| 10/10/22 | 25.75 K | 1:48:10 | 6:46 | Kenyan Athletics Training Academy (KE) | 
|
| Don't dream of winning, train for it | |||||
| 10/8/22 | 25.23 K | 1:50:00 | 7:01 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Run hard when its hard to run | |||||
| 10/7/22 | 10.00 K | 44:45 | 7:13 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Easy 10 today | |||||
| 10/6/22 | 10.03 K | 48:28 | 7:47 | Kenyan Athletics Training Academy (KE) | 
|
| evening easy run | |||||
| 10/6/22 | 18.03 K | 1:15:30 | 6:45 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Easy Workout | |||||
| 10/5/22 | 24.00 K | 1:58:17 | 7:56 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Easy morning run along a sloppy route and communal evening jogging | |||||
| 10/4/22 | 16.10 K | 1:08:24 | 6:51 | Kenyan Athletics Training Academy (KE) | 
|
| Believe you can do it and you are Half way there | |||||
| 10/3/22 | 16.02 K | 58:20 | 5:52 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| im enjoying the marathon season, very impressive techniques | |||||
| 10/1/22 | 21.37 K | 1:07:50 | 5:07 | Kenyan Athletics Training Academy Thika (KE) | 
|
| hello October | |||||
| 9/30/22 | 24.00 K | 1:20:26 | 5:24 | Kenyan Athletics Training Academy Thika (KE) | 
|
| ending the month in a style | |||||
| 9/29/22 | 21.79 K | 1:35:24 | 7:03 | Kenyan Athletics Training Academy (KE) | 
|
| what a speedy day | |||||
| 9/28/22 | 30.25 K | 2:05:20 | 6:41 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| testing how far my body can run without running low of blood sugars | |||||
| 9/26/22 | 18.00 K | 1:30:43 | 8:07 | Kenyan Athletics Training Academy Thika (KE) | 
|
| slope repetitions | |||||
| 9/24/22 | 25.00 K | 1:30:10 | 5:49 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Long run at a progressive pace | |||||
| 9/22/22 | 18.94 K | 1:06:18 | 5:39 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Celebrating 200 miles since I joined my best runs | |||||
| 9/21/22 | 16.12 K | 1:08:04 | 6:48 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| don't limit yourself, accept a challenge | |||||
| 9/20/22 | 10.17 K | 44:42 | 7:05 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| communal run in the evening | |||||
| 9/20/22 | 8.00 Miles | 36:10 | 4:32 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| 1mile x8 speed work | |||||
| 9/19/22 | 18.21 K | 1:20:58 | 7:10 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| easy way to start the week | |||||
| 9/18/22 | 15.12 K | 1:00:58 | 6:30 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| easy sunday | |||||
| 9/17/22 | 13.30 K | 53:01 | 6:25 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Saturday speed session- fartlek along a 2km circuit | |||||
| 9/16/22 | 18.00 K | 1:26:30 | 7:45 | Kenyan Athletics Training Academy,Thika (KE) | 
|
| easy workout today with a lot of running drills | |||||
| 9/15/22 | 10.17 K | 46:22 | 7:21 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| evening easy run | |||||
| 9/15/22 | 20.01 K | 1:30:01 | 7:15 | Kenyan Athletics Training Academy (KE) | 
|
| easy run to recover from yesterday's fatigue. | |||||
| 9/14/22 | 15.00 K | 48:03 | 5:10 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| A challenging experience; the double and course. But as said what doesn't challenge you don't change you, I'm better | |||||
| 9/13/22 | 10.00 K | 1:10 | 0:12 | (KE) | 
|
| train hard run easy | |||||
| 9/13/22 | 10.50 K | 1:00:00 | 9:12 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| it was an easy run | |||||
| 9/12/22 | 23.46 K | 1:45:11 | 7:13 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| in the morning session it was a tempo run of 15 km and easy run in the evening | |||||
| 9/10/22 | 10.01 K | 31:26 | 5:04 | Riabai, Kiambu (KE) | 
|
| a great improvement noted from last time 33:02:10,thanks to my coach for good coaching program | |||||
| 9/9/22 | 17.00 K | 1:07:50 | 6:26 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Easy aerobic morning run | |||||
| 9/8/22 | 17.00 K | 1:23:09 | 7:53 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Track session at JKUAT on a calm, cold morning; 8 km done. 40 min evening jogging | |||||
| 9/7/22 | 25.00 K | 1:50:24 | 7:07 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Aerobic communal run | |||||
| 9/6/22 | 18.00 K | 1:42:09 | 9:08 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Speed day | |||||
| 9/5/22 | 22.00 K | 2:00:17 | 8:48 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Easy morning and a shake-out run in the evening | |||||
| 9/1/22 | 18.00 K | 1:26:35 (KE) | 
| ||
| Speed session on a calm, cold morning. Jogged it out in the evening | |||||
| 8/30/22 | 17.54 K | 1:15:17 | 6:55 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| in the morning session was a speed work of 2 minutes by 1 and easy run in the evening | |||||
| 8/27/22 | 25.00 K | 1:50:32 | 7:07 | Kenyan Athletics Training Academy (KE) | 
|
| it was an easy long run today after yesterday's speedwork | |||||
| 8/26/22 | 18.00 K | 2:00:13 | 10:45 | Kenyan Athletics Training Academy Thika (KE) | 
|
| sharpening speedwork in the morning session and easy workout in the evening session | |||||
| 8/25/22 | 25.75 K | 1:50:32 | 6:55 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| working on loading | |||||
| 8/24/22 | 23.00 K | 1:40:24 | 7:02 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| it was nice running interval speed work | |||||
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