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Total Miles: 5,381.81 since 01/25/2021
7 Day Total (Starting 12/31): 5,381.81
Paul nganga
They have logged 5,381.81 Miles
Runs
| Date | Distance | Time | Mi. Pace | Location | Photo |
| 2/24/24 | 25.00 K | 1:33:54 | 6:03 | 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 | |||||
| 11/11/23 | 25.00 K | 1:29:36 | 5:47 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Run in the morning … before your brain figures out what your body is doing | |||||
| 10/23/23 | 18.00 K | 1:20:42 | 7:13 | Kenyan Athletics Training Academy Thika (KE) | 
|
| If one could run without getting tired I don’t think one would often want to do anything else. | |||||
| 10/19/23 | 25.00 K | 1:57:50 | 7:36 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| longrun, 25km the last long till my marathon | |||||
| 10/17/23 | 20.00 K | 1:25:09 | 6:52 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| feeling better and better, 20k run | |||||
| 10/16/23 | 25.00 K | 1:57:50 | 7:36 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| long run today, kata time trial next and then stardard chartered marathon | |||||
| 10/11/23 | 25.00 K | 1:35:09 | 6:08 | Kenyan Athletics Training Academy Thika (KE) | 
|
| a cool long run, had to add a few kms because ao training for marathon | |||||
| 10/10/23 | 28.00 K | 1:57:50 | 6:47 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| training for marathon coming at the end of this month, the speed was good for sharpening. | |||||
| 10/9/23 | 20.00 K | 1:34:29 | 7:37 | Kenyan Athletics Training Academy Thika (KE) | 
|
| feeling great | |||||
| 10/3/23 | 16.00 K | 58:00 | 5:51 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| great run | |||||
| 9/26/23 | 15.00 K | 64:00 | 6:52 | Kenyan Athletics Training Academy Thika (KE) | 
|
| feeling good | |||||
| 9/8/23 | 16.00 K | 1:08:29 | 6:54 | Kenyan Athletics Training Academy Thika (KE) | 
|
| easy run | |||||
| 9/7/23 | 10.00 K | 38:00 | 6:07 | Kenyan Athletics Training Academy Thika (KE) | 
|
| speed work | |||||
| 9/4/23 | 20.00 K | 1:40:43 | 8:07 | Kenyan Athletics Training Academy Thika (KE) | 
|
| good running | |||||
| 9/2/23 | 15.00 K | 52:28 | 5:38 | Kenyan Athletics Training Academy Thika (KE) | 
|
| amazing run | |||||
| 8/26/23 | 25.00 K | 1:35:09 | 6:08 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| long run | |||||
| 8/23/23 | 20.00 K | 1:30:43 | 7:18 | Kenyan Athletics Training Academy Thika (KE) | 
|
| long run | |||||
| 8/21/23 | 19.00 K | 1:17:03 | 6:32 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| monday run | |||||
| 8/19/23 | 10.00 K | 41:00 | 6:36 | Kenyan Athletics Training Academy Thika (KE) | 
|
| speedwork | |||||
| 8/18/23 | 20.00 K | 1:35:04 | 7:39 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| great workout | |||||
| 8/16/23 | 10.00 K | 33:56 | 5:28 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| good time trial | |||||
| 8/15/23 | 14.00 K | 1:16:45 | 8:50 | Kenyan Athletics Training Academy Thika (KE) | 
|
| easy run | |||||
| 8/14/23 | 18.00 K | 1:13:52 | 6:37 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| amazing workout | |||||
| 8/12/23 | 35.00 K | 2:14:07 | 6:11 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| long run | |||||
| 8/10/23 | 20.00 K | 1:40:43 | 8:07 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| great speed work | |||||
| 8/5/23 | 30.00 K | 1:50:46 | 5:57 | Kenyan Athletics Training Academy Thika (KE) | 
|
| long run | |||||
| 8/1/23 | 20.00 K | 1:14:34 | 6:01 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| speed work tempo | |||||
| 7/27/23 | 23.00 K | 1:49:43 | 7:41 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| amazing run | |||||
| 7/25/23 | 15.00 K | 53:00 | 5:42 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| running good | |||||
| 7/22/23 | 25.00 K | 1:31:45 | 5:55 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| long run | |||||
| 7/20/23 | 20.00 K | 1:37:34 | 7:52 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| workout good | |||||
| 7/19/23 | 18.00 K | 1:36:52 | 8:40 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| amazing easy workout | |||||
| 7/17/23 | 15.00 K | 1:26:45 | 9:19 | Kenyan Athletics Training Academy (KE) | 
|
| feeling good | |||||
| 7/15/23 | 25.00 K | 1:35:09 | 6:08 | Kenyan Athletics Training Academy (KE) | 
|
| great run | |||||
| 7/10/23 | 18.00 K | 1:23:34 | 7:29 | Kenyan Athletics Training Academy (KE) | 
|
| good run | |||||
| 7/5/23 | 15.00 K | 1:30:43 | 9:44 | Kenyan Athletics Training Academy (KE) | 
|
| feeling good | |||||
| 6/20/23 | 22.00 K | 1:39:24 | 7:17 | Kenyan Athletics Training Academy (KE) | 
|
| speed work | |||||
| 6/17/23 | 25.00 K | 1:45:12 | 6:47 | Kenyan Athletics Training Academy (KE) | 
|
| todays run was great, no pressure. | |||||
| 6/15/23 | 10.00 K | 34:22 | 5:32 | Kenyan Athletics Training Academy (KE) | 
|
| time trial | |||||
| 6/12/23 | 25.00 K | 1:57:50 | 7:36 | Kenyan Athletics Training Academy (KE) | 
|
| long run | |||||
| 6/12/23 | 25.00 K | 1:57:50 | 7:36 | Kenyan Athletics Training Academy (KE) | 
|
| long run | |||||
| 6/3/23 | 30.00 K | 1:57:50 | 6:20 | Kenyan Athletics Training Academy (KE) | 
|
| long running | |||||
| 6/2/23 | 16.00 K | 1:14:42 | 7:31 | Kenyan Athletics Training Academy (KE) | 
|
| easy run | |||||
| 5/31/23 | 25.00 K | 1:35:56 | 6:11 | Kenyan Athletics Training Academy (KE) | 
|
| long run | |||||
| 5/30/23 | 12.00 K | 36:00 | 4:50 | Kenyan Athletics Training Academy (KE) | 
|
| great run | |||||
| 5/30/23 | 12.00 K | 36:00 | 4:50 | Kenyan Athletics Training Academy (KE) | 
|
| fartleik | |||||
| 5/29/23 | 20.00 K | 1:20:34 | 6:29 | Kenyan Athletics Training Academy (KE) | 
|
| great run | |||||
| 5/27/23 | 10000.00 Meters | 33:24 | 5:23 | thika (KE) | 
|
| race day | |||||
| 5/24/23 | 20.00 K | 1:20:45 | 6:30 | Kenyan Athletics Training Academy (KE) | 
|
| good run | |||||
| 5/23/23 | 25.00 K | 1:40:43 | 6:30 | Kenyan Athletics Training Academy (KE) | 
|
| good run | |||||
| 5/18/23 | 25.00 K | 1:35:09 | 6:08 | Kenyan Athletics Training Academy (KE) | 
|
| long run | |||||
| 5/17/23 | 10000.00 Meters | 34:05 | 5:30 | thika (KE) | 
|
| time trial | |||||
| 5/16/23 | 14.00 K | 1:18:34 | 9:02 | Kenyan Athletics Training Academy (KE) | 
|
| good one | |||||
| 5/12/23 | 35.00 K | 1:57:50 | 5:26 | Kenyan Athletics Training Academy (KE) | 
|
| long run | |||||
| 5/9/23 | 20.00 K | 1:22:53 | 6:41 | Kenyan Athletics Training Academy (KE) | 
|
| long run | |||||
| 4/24/23 | 20.00 K | 1:40:43 | 8:07 | Kenyan Athletics Training Academy Thika (KE) | 
|
| long run | |||||
| 4/19/23 | 10.00 K | 35:21 | 5:42 | thika (KE) | 
|
| good run | |||||
| 4/14/23 | 32.00 K | 2:56:43 | 8:54 | Kenyan Athletics Training Academy Thika (KE) | 
|
| long run and rain | |||||
| 4/12/23 | 30.00 K | 2:16:45 | 7:21 | Kenyan Athletics Training Academy Thika (KE) | 
|
| long run | |||||
| 4/11/23 | 18.00 K | 1:12:09 | 6:28 | Kenyan Athletics Training Academy Thika (KE) | 
|
| tuesday fartleik | |||||
| 4/10/23 | 30.00 K | 2:04:10 | 6:40 | Kenyan Athletics Training Academy Thika (KE) | 
|
| long run | |||||
| 4/7/23 | 35.00 K | 2:42:46 | 7:30 | Kenyan Athletics Training Academy Thika (KE) | 
|
| long run | |||||
| 4/6/23 | 30.00 K | 3:04:12 | 9:53 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| good run | |||||
| 4/5/23 | 35.00 K | 2:28:09 | 6:49 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| long run | |||||
| 4/4/23 | 20.00 K | 1:20:00 | 6:27 | Kenyan Athletics Training Academy (KE) | 
|
| great running | |||||
| 3/30/23 | 18.00 K | 1:21:00 | 7:15 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| great run | |||||
| 3/15/23 | 10.00 K | 17:12 | 2:47 | Kenyan Athletics Training Academy Thika (KE) | 
|
| time trial | |||||
| 3/8/23 | 20.00 K | 1:40:31 | 8:06 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| easy | |||||
| 3/7/23 | 25.00 K | 1:50:12 | 7:06 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| speed work | |||||
| 3/4/23 | 25.00 K | 1:32:17 | 5:57 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| long run | |||||
| 2/15/23 | 10.00 K | 36:38 | 5:54 | (KE) | 
|
| 2/13/23 | 19.00 K | 1:20:00 | 6:47 | (KE) | 
|
| 1/11/23 | 21.00 K | 01:30:00 | 6:54 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Running is about finding your inner peace, and so is a life well lived. | |||||
| 12/12/22 | 26.12 K | 2:02:12 | 7:32 | kenyan athletics training academy (KE) | 
|
| Just stick with it. What seems hard now will one day be easy | |||||
| 12/11/22 | 18.05 K | 1:20:58 | 7:14 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| progressive | |||||
| 12/10/22 | 21.12 K | 1:15:45 | 5:47 | Riabai, Kiambu (KE) | 
|
| We can’t all be heroes because someone has to sit on the curb and clap as they go by. | |||||
| 12/8/22 | 19.75 K | 1:28:58 | 7:15 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Persistence is the twin sister of excellence. One is a matter of quality; the other, a matter of time. | |||||
| 12/7/22 | 26.43 K | 2:00:58 | 7:22 | Kenyan Athletics Training Academy (KE) | 
|
| time is master of all things | |||||
| 12/6/22 | 19.75 K | 1:20:58 | 6:36 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Time will always pass, even small steps forward are still steps of progress | |||||
| 12/5/22 | 30.37 K | 2:10:58 | 6:57 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it. | |||||
| 12/2/22 | 14.60 K | 1:15:30 | 8:20 | Kenyan Athletics Training Academy (KE) | 
|
| moderate run | |||||
| 12/3/22 | 20.14 K | 1:20:58 | 6:29 | Kenyan Athletics Training Academy (KE) | 
|
| I have nothing to offer but blood, toil, tears and sweat. | |||||
| 12/1/22 | 17.62 K | 1:20:58 | 7:24 | Kenyan Athletics Training Academy (KE) | 
|
| who can punish himself into exhausting pace, and then at the end, punish himself even more. | |||||
| 11/30/22 | 30.37 K | 2:15:12 | 7:10 | Kenyan Athletics Training Academy (KE) | 
|
| All our dreams can come true if we have the courage to pursue them. | |||||
| 11/29/22 | 30.04 K | 2:10:09 | 6:59 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Get busy living or get busy dying. | |||||
| 11/25/22 | 16.02 K | 1:20:58 | 8:09 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| wish all my team mates the best as they participate in tommorows cross country | |||||
| 11/24/22 | 21.34 K | 1:28:58 | 6:43 | Kenyan Athletics Training Academy (KE) | 
|
| progressive run | |||||
| 11/23/22 | 13.36 K | 48:08 | 5:48 | Kenyan Athletics Training Academy (KE) | 
|
| speedy workout | |||||
| 11/22/22 | 19.75 K | 1:20:58 | 6:36 | Kenyan Athletics Training Academy (KE) | 
|
| Tempo run 10min by 10 mins | |||||
| 11/21/22 | 20.20 K | 1:48:08 | 8:37 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward. | |||||
| 11/19/22 | 10.00 K | 34:42 | 5:36 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| There is still time to improve | |||||
| 11/18/22 | 15.12 K | 1:13:30 | 7:50 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| An unexamined life is not worth living. | |||||
| 11/17/22 | 19.75 K | 1:32:23 | 7:32 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| speed fartlek of 1x1 | |||||
| 11/16/22 | 26.12 K | 2:10:58 | 8:05 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Always remember that you are absolutely unique. Just like everyone else. | |||||
| 11/15/22 | 20.20 K | 1:15:30 | 6:01 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| The best and most beautiful things in the world cannot be seen or even touched — they must be felt with the heart. | |||||
| 11/14/22 | 31.14 K | 2:20:58 | 7:18 | Kenyan Athletics Training Academy (KE) | 
|
| Communal morning run and easy run in the evening | |||||
| 11/12/22 | 20.14 K | 1:16:30 | 6:07 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Sometimes you will never know the value of a moment, until it becomes a memory. | |||||
| 11/11/22 | 20.15 K | 1:16:36 | 6:08 | Katapro (KE) | 
|
| Moderate pace | |||||
| 11/11/22 | 15.12 K | 1:13:20 | 7:49 | Kenyan Athletics Training Academy Thika (KE) | 
|
| It is during our darkest moments that we must focus to see the light. | |||||
| 11/9/22 | 18.70 K | 1:12:20 | 6:14 | Kata (KE) | 
|
| morning run | |||||
| 11/7/22 | 25.85 K | 1:50:20 | 6:53 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Good things happen to those who hustle. | |||||
| 11/8/22 | 13.60 K | 1:10:04 | 8:18 | Kata (KE) | 
|
| tempo run | |||||
| 11/6/22 | 17.54 K | 1:07:50 | 6:14 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Monday morning | |||||
| 11/4/22 | 15.11 K | 1:06:13 | 7:04 | Kata (KE) | 
|
| It was communal run | |||||
| 11/3/22 | 17.31 K | 1:05:24 | 6:05 | Kata (KE) | 
|
| It was moderate running | |||||
| 11/1/22 | 15.50 K | 1:03.55 | Kata (KE) | 
| |
| It was progressive running | |||||
| 11/2/22 | 17.60 K | 1:07.55 | Kenayan Athletics Training Academy Thika (KE) | 
| |
| It was a progressive communal run | |||||
| 10/31/22 | 16.00 K | 1:03:20 | 6:23 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Be yourself, accept the situation, and have a run after all. | |||||
| 10/29/22 | 25.02 K | 1:39:00 | 6:23 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Write it on your heart that every day is the best day in the year. | |||||
| 10/28/22 | 15.60 K | 1:03:20 | 6:33 | Kenyan Athletics Training Academy (KE) | 
|
| Life isn't about finding yourself. Life is about creating yourself. | |||||
| 10/27/22 | 17.67 K | 1:12.39 | Kata (KE) | 
| |
| It was progressive running | |||||
| 10/26/22 | 18.00 K | 1:14:23 | 6:40 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Success only comes to those who dare to attempt. | |||||
| 10/24/22 | 15.00 K | 1:12:51 | 7:49 | Kata (KE) | 
|
| It was moderate running | |||||
| 10/23/22 | 16.50 K | 1:07'44 | 0:07 | Kenyan athletic training academy (KE) | 
|
| It was progressive | |||||
| 10/22/22 | 25.00 K | 1:30:36 | 5:50 | Kenyan Athletics Training Academy Thika (KE) | 
|
| am still doing it | |||||
| 10/21/22 | 11.00 K | 50:04 | 7:20 | Kata (KE) | 
|
| It was easy running | |||||
| 10/19/22 | 31.24 K | 2:05:12 | 6:27 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Running is the basis of all the training that I do | |||||
| 10/15/22 | 10.00 K | 34:18 | 5:32 | Kenyan Athletics Training Academy Thika (KE) | 
|
| KATA time trial | |||||
| 10/12/22 | 16.05 K | 1:15:31 | 7:35 | Kenyan athletic training academy (KE) | 
|
| easy run | |||||
| 10/13/22 | 18.13 K | 1:10:10 | 6:14 | Kenyan athletic training academy (KE) | 
|
| morning run | |||||
| 10/11/22 | 26.60 K | 1:20:26 | 4:52 | Kenyan Athletics Training Academy Thika (KE) | 
|
| adding milage and doing easy run in the evening | |||||
| 10/10/22 | 16.01 K | 1:03.27 | Kata (KE) | 
| |
| I was like progressive | |||||
| 10/7/22 | 10.00 K | 45:05 | 7:16 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Easy 10 with running drills | |||||
| 10/5/22 | 24.00 K | 1:58:22 | 7:57 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Wednesday easy run with jogging in the evening | |||||
| 10/5/22 | 25.12 K | 1:50:43 | 7:06 | Kenyan athletic training academy (KE) | 
|
| It was a long run | |||||
| 10/1/22 | 13.35 K | 54:04.5 | Kenyan athletic training academy (KE) | ||
| It was a temple run | |||||
| 9/30/22 | 14.06 K | 54:04.5 | Kata (KE) | ||
| 9/28/22 | 21.00 K | 1:25:00 | 6:31 | Kenyan athletic training academy (KE) | |
| 9/27/22 | 8.61 K | 26,22.7 | 4:53 | Kata (KE) | 
|
| 9/26/22 | 13.45 K | 1:02:51 | 7:32 | Kata (KE) | 
|
| 9/23/22 | 24.14 K | 1:36.50 | (KE) | 
| |
| 9/23/22 | 18.73 K | 1:23.16 | Kenyan athletic training academy (KE) | 
| |
| 9/22/22 | 12.00 K | 45.09 | 6:04 | Kenyan athletic training academy (KE) | 
|
| 9/21/22 | 16.50 K | 1:11'09 | 0:07 | Kenyan athletic training academy (KE) | 
|
| 9/20/22 | 12.89 K | 45'23'4 | 5:38 | Kenyan athletic training academy (KE) | 
|
| Speed work | |||||
| 9/19/22 | 18.00 K | 1:13:04 | 6:32 | Kenyan athletic training academy (KE) | 
|
| Progressive | |||||
| 9/15/22 | 20.00 K | 1:31:41 | 7:23 | Kenyan athletic training academy (KE) | 
|
| Communal run | |||||
| 9/14/22 | 15.00 K | 54.21 | 5:50 | Kata (KE) | 
|
| It was so hard | |||||
| 9/13/22 | 10.00 K | 1:00:00 | 9:40 | Kenyan athletic training academy (KE) | |
| Felt easy during the run and well refreshed after the run. | |||||
| 9/12/22 | 18.00 K | 1:30:20 | 8:05 | Kenyan athletic training academy (KE) | 
|
| It was tempo run | |||||
| 9/10/22 | 10.01 K | 36:57 | 5:57 | Riabai, Kiambu (KE) | 
|
| it was a good race to gauge myself | |||||
| 9/9/22 | 14.00 K | 1:07:50 | 7:48 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Easy Friday | |||||
| 9/7/22 | 25.00 K | 1:50:24 | 7:07 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Aerobic easy run | |||||
| 9/6/22 | 18.00 K | 1:44:02 | 9:19 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| speed session in the morning | |||||
| 8/30/22 | 19.00 K | 1:33:06 | 7:54 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| it was speed in the track | |||||
| 8/6/22 | 30.00 K | 2:08:34 | 6:54 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Long run | |||||
| 8/5/22 | 14.10 K | 1:14:23 | 8:30 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| A light morning with upper body exercises | |||||
| 8/4/22 | 18.00 K | 1:39:13 | 8:53 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Speed day | |||||
| 8/2/22 | 25.00 K | 1:50:23 | 7:07 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Tempo run along a 3km circuit. Got out in the evening for a jogging | |||||
| 8/1/22 | 24.00 K | 1:55:37 | 7:46 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Easy monday | |||||
| 7/28/22 | 24.00 K | 1:44:06 | 6:59 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| speed day, did a light one | |||||
| 7/27/22 | 29.50 K | 2:10:27 | 7:07 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| quite an easy day | |||||
| 7/26/22 | 16.00 K | 1:34:09 | 9:29 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| 2,1 fartlek in the morning and evening jogging | |||||
| 7/22/22 | 12.00 K | 43:69 | 5:56 | kenyan Athletics Training Academy Thika, (KE) | 
|
| Easy run | |||||
| 7/14/22 | 17.00 K | 1:19:59 | 7:35 | Kenyan athletic training academy. (KE) | 
|
| Easy morning run. | |||||
| 7/12/22 | 15.00 K | 1:15:46 | 8:08 | Kenyan athletic training academy. (KE) | 
|
| Communal morning run. | |||||
| 7/11/22 | 18.00 K | 1:17:34 | 6:57 | Kenyan athletic training academy. (KE) | 
|
| Easy morning run.. | |||||
| 7/5/22 | 18.00 K | 1:35:49 | 8:35 | Kenyan athletic training academy. (KE) | 
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| Communal morning run. | |||||
| 6/27/22 | 15.00 K | 57:07 | 6:08 | Kenyan athletic training academy. (KE) | 
|
| Progressive morning run. | |||||
| 6/21/22 | 25.00 K | 1:45:23 | 6:48 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Communal run | |||||
| 6/20/22 | 22.00 K | 1:22:42 | 6:03 | Kenyan athletic training academy. (KE) | 
|
| Easy moderate run..evening jogging... | |||||
| 6/18/22 | 30.00 K | 2:10:30 | 7:01 | Kenyan athletic training academy. (KE) | 
|
| Moderate long run.. | |||||
| 6/15/22 | 10.00 K | 34:48 | 5:37 | Kenyan athletic training academy. (KE) | 
|
| The race was great a achievement. | |||||
| 6/13/22 | 16.00 K | 1:05:39 | 6:37 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Tempo morning run | |||||
| 6/10/22 | 12.00 K | 1:05:44 | 8:49 | Kenyan athletic training academy. (KE) | 
|
| Easy morning run.. | |||||
| 6/9/22 | 17.00 K | 1:13:19 | 6:57 | Kenyan athletic training academy. (KE) | 
|
| Start pace morning run.. | |||||
| 6/8/22 | 10.00 K | 46:20 | 7:28 | Kenyan athletic training academy (KE) | 
|
| Speed workout session.. | |||||
| 6/6/22 | 12.00 K | 1:35:40 | 12:50 | Kenyan athletic training academy (KE) | 
|
| Easy recovery morning run.. | |||||
| 6/4/22 | 20.00 K | 1:13:24 | 5:55 | Kenyan athletic training academy (KE) | 
|
| Moderate long run.. | |||||
| 6/2/22 | 19.00 K | 1:26:32 | 7:20 | Kenyan athletic training academy (KE) | 
|
| Speed work session and easy jogging evening.. | |||||
| 6/1/22 | 15.00 K | 1:12:42 | 7:48 | Kenyan athletic training academy (KE) | 
|
| Progressive run. | |||||
| 5/31/22 | 12.00 K | 1:22:20 | 11:03 | Kenyan athletic training academy (KE) | 
|
| Today was speed work session and easy jogging recovery.. | |||||
| 5/30/22 | 15.00 K | 1:21:10 | 8:43 | Kenyan athletic training academy (KE) | 
|
| Morning run progressive...easy jogging in the evening. | |||||
| 5/26/22 | 20.00 K | 1:26:32 | 6:58 | Kenyan athletic training academy (KE) | 
|
| Progressive morning run... | |||||
| 5/24/22 | 16.00 K | 1:40:24 | 10:06 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| Today i did not do my speed workout..i did an easy jogging....evening jogging. | |||||
| 4/19/22 | 20.00 K | 1:23:08 | 6:42 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Fartlek in the morning and jogging in the evening | |||||
| 4/18/22 | 18.16 K | 1:22:19 | 7:18 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Easy Monday..spiced with slope workout | |||||
| 4/16/22 | 30.00 K | 2:03:20 | 6:37 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Long run | |||||
| 4/14/22 | 24.00 K | 2:04:35 | 8:22 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Easy day | |||||
| 4/13/22 | 10.00 K | 33:33 | 5:24 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| time trial | |||||
| 4/12/22 | 16.00 K | 1:18:38 | 7:55 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Anaerobic communal run | |||||
| 4/11/22 | 26.22 K | 2:11:02 | 8:03 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Got out thrice today..was a hard day, with speed session | |||||
| 4/9/22 | 20.00 K | 1:18:09 | 6:18 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Long run | |||||
| 4/7/22 | 17.60 K | 1:21:07 | 7:26 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Speed day | |||||
| 4/6/22 | 17.50 K | 1:13:03 | 6:44 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Progressive run | |||||
| 4/5/22 | 15.00 K | 1:20:47 | 8:41 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Track session in the morning. Easy jogging in the evening | |||||
| 4/4/22 | 16.00 K | 1:04:39 | 6:31 | Kenyan Athletics Training Academy Thikaprogre (KE) | 
|
| Progressive run in the morning | |||||
| 4/2/22 | 34.00 K | 2:32:26 | 7:13 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Long run | |||||
| 3/31/22 | 10.00 K | 34:33.59 | Kenyan Athletics Training Academy Thika (KE) | 
| |
| At county track competition | |||||
| 3/29/22 | 8.00 K | 50:35 | 10:11 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Speed day | |||||
| 3/28/22 | 25.00 K | 1:56:33 | 7:31 | Kenyan Athletics Training Academy Thika (KE) | 
|
| easy day | |||||
| 3/19/22 | 25.00 K | 1:36:31 | 6:13 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Easy run | |||||
| 3/16/22 | 10.00 K | 34:01 | 5:29 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| Time trial | |||||
| 3/14/22 | 23.00 K | 1:45:11 | 7:22 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| Easy run in the morning with slope repetitions | |||||
| 3/12/22 | 25.00 K | 1:34:54 | 6:07 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| long run | |||||
| 3/10/22 | 20.00 K | 1:37:15 | 7:50 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| 9.6km of interval session. Evening jogging with the team | |||||
| 3/9/22 | 25.00 K | 1:57:43 | 7:35 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Easy Wednesday | |||||
| 3/8/22 | 19.00 K | 1:32:46 | 7:52 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| Tempo run in the morning, easy jogging with stretching in the evening | |||||
| 3/7/22 | 26.00 K | 1:55:26 | 7:09 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| Moderate morning run and jogging in the evening | |||||
| 3/3/22 | 9.60 K | 56:02 | 9:24 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| 1 mile by 6 along a circuit | |||||
| 3/2/22 | 15.00 K | 1:05:32 | 7:02 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| EAsy communal morning run | |||||
| 3/1/22 | 20.00 K | 1:43:06 | 8:18 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| Track session | |||||
| 2/28/22 | 25.00 K | 2:15:40 | 8:45 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| 15 Km at comfortable pace with strides. Did jogging in the evening | |||||
| 2/25/22 | 15.00 K | 1:14:08 | 7:58 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| Easy friday | |||||
| 2/26/22 | 30.00 K | 1:57:42 | 6:19 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Hard course for today's long run | |||||
| 2/23/22 | 16.80 K | 1:12:31 | 6:57 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| Progressive run in the morning | |||||
| 2/24/22 | 22.80 K | 1:56:29 | 8:14 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| speed session in the morning and evening jogging | |||||
| 2/22/22 | 22.00 K | 1:50:43 | 8:06 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| Speed session in the mid morning, communal jogging in the evening | |||||
| 2/21/22 | 26.00 K | 2:20:46 | 8:43 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| Slope repetition in the morning | |||||
| 2/19/22 | 20.00 K | 1:45:11 | 8:28 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| Easy morning | |||||
| 2/18/22 | 10.00 K | 50:24 | 8:07 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| Track session | |||||
| 2/17/22 | 26.00 K | 2:06:43 | 7:51 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Easy Thursday | |||||
| 2/16/22 | 10.00 K | 36:56 | 5:57 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| time trial. today body never responded as i expected | |||||
| 2/15/22 | 12.33 K | 45:16 | 5:55 | Kenya Athletics Training Academy (KE) | |
| Easy run with strides | |||||
| 2/14/22 | 26.00 K | 2:03:52 | 7:41 | Kenya Athletics Training Academy (KE) | 
|
| Easy monday | |||||
| 2/12/22 | 30.00 K | 1:19:05 | 4:15 | Kenya Athletics Training Academy (KE) | 
|
| Long run at an easy pace | |||||
| 2/14/22 | 10.05 K | 1.02.21 | 10:00 | Kata (KE) | |
| 2/13/22 | 15.50 K | 1:05.50 | Kata (KE) | ||
| 2/13/22 | 31.00 K | 2:21:21 | 7:21 | (KE) | |
| 2/11/22 | 15.00 K | 1:05:32 | 7:02 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Easy morning, did a progressive run | |||||
| 2/10/22 | 20.00 K | 1:50:06 | 8:52 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Had a track session in the morning; 400M * 20 with 2000M lapping. Did jogging in the evening | |||||
| 2/9/22 | 26.00 K | 2:10:32 | 8:05 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| progressive run in the morning, evening jogging | |||||
| 2/8/22 | 36.00 K | 2:25:32 | 6:31 | Kata (KE) | |
| 2/7/22 | 25.00 K | 1.14.21 | 4:48 | Kata (KE) | |
| 2/6/22 | 21.40 K | 1.34.20 | Kata (KE) | ||
| 2/5/22 | 16.00 K | 1:21:04 | 8:10 | Kata6 (KE) | |
| 2/4/22 | 21.00 K | 1:14:05 | 5:41 | (KE) | |
| 1/24/22 | 28.00 K | 2:17:20 | 7:54 | Kenyan Athletics Training Academy Thika (KE) | 
|
| the training was good together with the team. | |||||
| 1/21/22 | 30.00 K | 1.58.10 | Kata (KE) | ||
| 1/21/22 | 16.00 K | 1.17'09 | Kata (KE) | ||
| 1/20/22 | 18.32 K | 1:27:25 | 7:41 | Kata (KE) | |
| 1/19/22 | 10.60 K | 34:35 | 5:16 | Kata (KE) | |
| 1/18/22 | 10.50 K | 44:29 | 6:50 | Kata (KE) | |
| 1/18/22 | 14.00 K | 1,04,10 | 0:07 | Kata (KE) | |
| 1/15/22 | 25.00 K | 1:25.07 | Kata (KE) | ||
| 1/14/22 | 13.00 K | 1.14,02 | Kata (KE) | ||
| 1/13/22 | 12.00 K | 39.15 | Kata (KE) | ||
| 1/12/22 | 15.21 K | 1:14:07 | 7:51 | Kata (KE) | |
| 1/10/22 | 28.00 K | 2:10:09 | 7:29 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Morning progressive run, jogging in the evening with the team | |||||
| 12/20/21 | 23.00 K | 1:52:38 | 7:53 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| An easy day | |||||
| 12/18/21 | 10.00 K | 33:26 | 5:23 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| straight roads are for fast cars and turn for fast drivers...xc | |||||
| 12/16/21 | 12.00 K | 1:10:29 | 9:28 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| communal run | |||||
| 12/17/21 | 7.00 K | 40:02 | 9:13 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Easy morning | |||||
| 12/15/21 | 10.00 K | 33:47 | 5:27 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| New route for our time trial, liked it more | |||||
| 12/14/21 | 12.00 K | 48:12 | 6:28 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Easy communal run | |||||
| 12/13/21 | 16.00 K | 1:13:28 | 7:24 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| easy Monday morning | |||||
| 12/10/21 | 18.00 K | 1:36:28 | 8:38 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Easy morning run | |||||
| 12/8/21 | 26.00 K | 1:55:06 | 7:08 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Easy day | |||||
| 12/9/21 | 12.00 K | 48:32 | 6:31 | Kenyan Athletics Training Academy Thika (KE) | 
|
| together with my team for an evening jog 52mins | |||||
| 12/7/21 | 10.00 K | 35:34 | 5:44 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Speed workday. I liked it! | |||||
| 12/3/21 | 20.00 K | 1:33:33 | 7:32 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Easy communal run | |||||
| 12/2/21 | 20.00 K | 1:13:03 | 5:53 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Chilly morning; didn't stop us from going out for a run | |||||
| 11/30/21 | 22.00 K | 1:51:06 | 8:08 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| speed day | |||||
| 11/28/21 | 20.50 K | 1:12:36 | 5:42 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| At Nakuru city marathon, did the half; first one this year | |||||
| 11/25/21 | 18.00 K | 1:16:44 | 6:52 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Went for an an18k tempo run. | |||||
| 11/24/21 | 10.00 K | 43:27 | 7:00 | Kenyan Athletics Training Academy Thika (KE) | 
|
| It was a good run. I recovered well! | |||||
| 11/23/21 | 14.00 K | 56:37 | 6:31 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Fartlek. It was interesting I just kept going! | |||||
| 11/22/21 | 18.00 K | 1:32:21 | 8:16 | Kenyan Athletics Training Academy Thika (KE) | 
|
| easy run:evening jogging 50minutes | |||||
| 11/20/21 | 38.00 K | 2:40:43 | 6:49 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Easy day,,,, | |||||
| 11/15/21 | 28.00 K | 1:55:18 | 6:38 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Tempo run in the morning and evening jogging | |||||
| 11/16/21 | 11.00 K | 45:24 | 6:39 | Kenyan Athletics Training Academy Thika (KE) | 
|
| 20 min jogging in the morning with 600M strides | |||||
| 11/13/21 | 35.00 K | 2:20:29 | 6:28 | Kenyan Athletics Training Academy Thika (KE) | 
|
| long run with Elam | |||||
| 11/11/21 | 14.00 K | 51:16 | 5:54 | Kenyan Athletics Training Academy Thika (KE) | 
|
| speed session | |||||
| 11/10/21 | 26.00 K | 1:56:33 | 7:13 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Easy wednesday | |||||
| 11/8/21 | 28.00 K | 2:20:18 | 8:04 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Easy day | |||||
| 11/4/21 | 12.00 K | 48:00 | 6:27 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Track session at JKUAT | |||||
| 11/2/21 | 16.40 K | 1:16:30 | 7:31 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Speed session in the morning and evening communal jogging | |||||
| 11/3/21 | 16.00 K | 1:26:06 | 8:40 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Easy morning run | |||||
| 11/3/21 | 16.00 K | 1:26:06 | 8:40 | ke (KE) | |
| 11/1/21 | 28.00 K | 1:57:23 | 6:45 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Morning run at a progressive pace. Jogged it out in the evening | |||||
| 10/29/21 | 20.00 K | 1:26:38 | 6:59 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Easy morning run, communal | |||||
| 10/27/21 | 30.00 K | 2:11:04 | 7:02 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Easy morning run with Elam. jogging in the evening | |||||
| 10/25/21 | 18.00 K | 1:15:07 | 6:43 | Kenayan Athletics Training Academy Thika (KE) | 
|
| Easy morning run | |||||
| 10/22/21 | 18.00 K | 1:26:16 | 7:43 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Easy day | |||||
| 10/20/21 | 26.00 K | 2:02:31 | 7:36 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Easy day | |||||
| 10/21/21 | 26.60 K | 2:01:04 | 7:20 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Speed session | |||||
| 10/16/21 | 25.00 K | 1:57:40 | 7:35 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Easy run | |||||
| 10/15/21 | 10.00 K | 34:22 | 5:32 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Trial along a 5km loop near academy | |||||
| 10/13/21 | 22.00 K | 1:40:29 | 7:22 | Kenyan Athletics Training Academy Thika (KE) | 
|
| One hour easy run in the morning got out again in the evening for a jogging | |||||
| 10/12/21 | 16.40 K | 1:23:47 | 8:14 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Speed day | |||||
| 10/8/21 | 18.00 K | 1:16:27 | 6:51 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| Easy day | |||||
| 10/9/21 | 20.00 K | 1:15:46 | 6:06 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| long run | |||||
| 10/6/21 | 25.00 K | 2:09:11 | 8:19 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Stretching and exercises workout | |||||
| 10/5/21 | 20.00 K | 1:50:54 | 8:56 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Interval session | |||||
| 10/4/21 | 28.00 K | 2:09:01 | 7:25 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Easy monday | |||||
| 10/2/21 | 0.00 | () | |||
| 10/2/21 | 0.00 | () | |||
| 9/28/21 | 20.00 K | 1:53:55 | 9:10 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Fartlek at JKUAT, along a loop | |||||
| 9/27/21 | 25.00 K | 2:04:06 | 8:00 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Took it slow, easy. | |||||
| 9/22/21 | 9.80 K | 50:10 | 8:15 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| Easy jogging with exercises and stretching | |||||
| 9/23/21 | 20.00 K | 1:48:40 | 8:45 | Kenyan Athletics Training Academy Thika, (KE) | 
|
| Speed session | |||||
| 9/21/21 | 20.00 K | 1:50:43 | 8:55 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Hill work session | |||||
| 9/10/21 | 20.00 K | 1:36:26 | 7:46 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Easy day. Pushed the last the two kilometers | |||||
| 9/11/21 | 25.00 K | 1:36:24 | 6:13 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Long progressive run | |||||
| 9/6/21 | 27.00 K | 2:06:33 | 7:33 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Did it easy, more of a recovery run | |||||
| 9/4/21 | 15.00 K | 50:17 | 5:24 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Raced today. Did a double race. Finished position 15 | |||||
| 9/2/21 | 8.00 K | 45:25 | 9:09 | Kenyan Athletics Training Academy Thika (KE) | |
| Cool-weather today for a run, did it easy with Bob and team | |||||
| 9/1/21 | 8.00 K | 40:21 | 8:08 | Kenyan Athletics Training Academy Thika (KE) | 
|
| stretching and exercises with 40min warm up | |||||
| 8/30/21 | 18.00 K | 1:21:36 | 7:18 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Easy Monday | |||||
| 8/31/21 | 18.00 K | 1:34:37 | 8:28 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Interval training in the mid-morning. in the evening did a 6Km walk with Bob | |||||
| 8/28/21 | 20.00 K | 1:24:07 | 6:47 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Communal long run in the morning | |||||
| 8/27/21 | 28.00 K | 2:54:28 | 10:02 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Friday is usually an easy day | |||||
| 8/26/21 | 20.00 K | 1:42:37 | 8:16 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Fartlek in the morning on a 4km loop at JKUAT | |||||
| 8/25/21 | 28.00 K | 2:03:41 | 7:07 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Easy day | |||||
| 8/24/21 | 19.40 K | 1:54:18 | 9:29 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Interval training at JKUAT | |||||
| 8/23/21 | 18.00 K | 1:09:24 | 6:13 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Morning progressive run | |||||
| 8/21/21 | 25.00 K | 1:49:27 | 7:03 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Long run | |||||
| 8/19/21 | 18.00 K | 1:21:33 | 7:18 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Speed day | |||||
| 8/18/21 | 18.00 K | 1:20:40 | 7:13 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Moderate run in the morning, got out once | |||||
| 8/14/21 | 30.00 K | 2:03:56 | 6:39 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Easy long run | |||||
| 8/12/21 | 20.00 K | 1:42:20 | 8:15 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Speed workout in the morning and 40 min jogging in the evening | |||||
| 8/13/21 | 16.00 K | 1:16:45 | 7:44 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Got out once today and did it easy | |||||
| 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 | 1:51:53 | 9:01 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Speed training in the morning and evening jogging | |||||
| 8/9/21 | 20.00 K | 1:17:43 | 6:16 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Morning run with the group | |||||
| 8/6/21 | 15.00 K | 1:15:27 | 8:06 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Easy morning run | |||||
| 8/5/21 | 24.00 K | 1:41:21 | 6:48 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Speed session in the morning and jogging in the evening | |||||
| 8/4/21 | 31.00 K | 2:20:45 | 7:19 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Easy day | |||||
| 8/3/21 | 19.60 K | 1:52:24 | 9:14 | Kenyan Athletics Training Academy Thika (KE) | 
|
| A day with spikes | |||||
| 8/3/21 | 19.60 K | 1:51:32 | 9:10 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Speed day | |||||
| 8/2/21 | 18.00 K | 1:10:18 | 6:18 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Progressive morning run | |||||
| 7/30/21 | 23.00 K | 1:54:36 | 8:02 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Easy run in the morning and evening jogging with stretching and exercises | |||||
| 7/31/21 | 30.00 K | 1:54:00 | 6:07 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Saturday long run | |||||
| 7/28/21 | 25.00 K | 2:01:34 | 7:50 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Easy run in the morning and evening jogging with exercises and stretching | |||||
| 7/27/21 | 20.00 K | 1:31:40 | 7:23 | Kenyan Athletics Training Academy Thika (KE) | 
|
| speed work along a 2km circuit | |||||
| 7/26/21 | 27.00 K | 1:59:41 | 7:09 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Did a progressive run in the morning and jogging in the evening | |||||
| 7/24/21 | 33.00 K | 2:04:43 | 6:05 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Long run, did it at an easy pace | |||||
| 7/23/21 | 15.00 K | 1:07:54 | 7:18 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Morning run with the group | |||||
| 7/22/21 | 24.50 K | 1:42:37 | 6:45 | Kenyan Athletics Training Academy Thika (KE) | 
|
| speed session | |||||
| 7/21/21 | 25.00 K | 1:52:07 | 7:14 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Easy Wednesday | |||||
| 7/20/21 | 26.00 K | 1:58:52 | 7:22 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Trained thrice today | |||||
| 7/19/21 | 25.00 K | 1:54:07 | 7:21 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Stretching after morning run | |||||
| 7/16/21 | 16.60 K | 1:13:30 | 7:08 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| Easy Friday | |||||
| 7/14/21 | 30.00 K | 2:30:16 | 8:04 | Kenyan Athletics Training Academy Thika (KE) | 
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| Easy day; strong 20 in the morning and evening in the evening | |||||
| 7/15/21 | 22.00 K | 1:42:13 | 7:29 | Kenyan Athletics Training Academy Thika (KE) | 
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| Did speed workout in the morning, jogged it out in the evening | |||||
| 7/13/21 | 16.00 K | 1:40:02 | 10:04 | Kenyan Athletics Training Academy Thika (KE) | 
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| Speed day | |||||
| 7/12/21 | 25.00 K | 2:01:22 | 7:49 | Kenyan Athletics Training Academy Thika (KE) | 
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| Easy monday | |||||
| 7/9/21 | 25.00 K | 1:48:09 | 6:58 | Kenyan Athletics Training Academy Thika (KE) | 
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| Easy friday | |||||
| 7/10/21 | 25.00 K | 1:45:07 | 6:47 | Kenyan Athletics Training Academy Thika (KE) | 
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| End of the week run | |||||
| 7/8/21 | 19.60 K | 1:21:58 | 6:44 | Kenyan Athletics Training Academy Thika (KE) | 
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| Speed Thursday with jogging in the evening | |||||
| 7/7/21 | 27.00 K | 1:49:08 | 6:31 | Kenyan Athletics Training Academy Thika (KE) | 
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| Got out twice | |||||
| 7/6/21 | 20.00 K | 1:35:21 | 7:41 | Kenyan Athletics Training Academy Thika (KE) | 
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| Speed tuesday | |||||
| 7/5/21 | 28.00 K | 1:59:08 | 6:51 | Kenyan Athletics Training Academy Thika (KE) | 
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| Got out twice; did a morning run at a moderate pace. | |||||
| 7/2/21 | 18.00 K | 1:25:43 | 7:40 | Kenyan Athletics Training Academy Thika (KE) | 
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| Easy friday run | |||||
| 7/3/21 | 30.00 K | 1:52:54 | 6:04 | Kenyan Athletics Training Academy Thika (KE) | 
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| End of the week run, did it long | |||||
| 7/1/21 | 22.00 K | 1:26:42 | 6:21 | Kenyan Athletics Training Academy Thika (KE) | 
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| speed day | |||||
| 6/28/21 | 27.00 K | 1:57:43 | 7:01 | Kenyan Athletics Training Academy Thika (KE) | 
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| Got out twice. | |||||
| 6/30/21 | 23.00 K | 1:34:07 | 6:36 | Kenyan Athletics Training Academy Thika (KE) | 
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| Fartlek in the morning and evening jogging with the team | |||||
| 6/29/21 | 28.00 K | 2:03:59 | 7:08 | Kenyan Athletics Training Academy Thika (KE) | 
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| Did it easy today | |||||
| 6/19/21 | 27.00 K | 1:30:31 | 5:24 | Kenyan Athletics Training Academy Thika (KE) | 
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| Did long run in the morning | |||||
| 6/18/21 | 25.00 K | 2:10:23 | 8:24 | Kenyan Athletics Training Academy Thika (KE) | 
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| An easy run | |||||
| 6/17/21 | 20.00 K | 1:42:07 | 8:14 | Kenyan Athletics Training Academy Thika (KE) | 
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| A day with spikes | |||||
| 6/16/21 | 22.00 K | 1:34:21 | 6:55 | Kenyan Athletics Training Academy Thika (KE) | 
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| Did it easy , recovered in the evening | |||||
| 6/15/21 | 25.00 K | 2:20:34 | 9:03 | Kenyan Athletics Training Academy Thika (KE) | 
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| hill work with the team | |||||
| 6/14/21 | 25.00 K | 1:47:51 | 6:57 | Kenyan Athletics Training Academy Thika (KE) | 
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| In the morning with the team | |||||
| 6/12/21 | 20.00 K | 1:37:23 | 7:51 | Kenyan Athletics Training Academy Thika (KE) | 
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| Easy run in the mid morning | |||||
| 6/11/21 | 30.00 K | 2:22:10 | 7:38 | Kenyan Athletics Training Academy Thika (KE) | 
|
| An easy day | |||||
| 6/9/21 | 21.00 K | 1:36:18 | 7:23 | Kenyan Athletics Training Academy Thika (KE) | 
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| Easy morning run | |||||
| 6/8/21 | 22.20 K | 1:43:58 | 7:33 | Kenyan Athletics Training Academy Thika (KE) | 
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| Interval workout in the morning and evening jogging | |||||
| 6/8/21 | 20.20 K | 1:44:05 | 8:18 | Kenyan Athletics Training Academy Thika (KE) | 
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| A day on the track and evening jogging | |||||
| 6/7/21 | 26.00 K | 1:59:46 | 7:25 | Kenyan Athletics Training Academy Thika (KE) | 
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| After morning | |||||
| 6/5/21 | 20.00 K | 1:14:50 | 6:02 | Kenyan Athletics Training Academy Thika (KE) | 
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| Did it on the same route as last week's long run | |||||
| 6/4/21 | 20.00 K | 1:38:03 | 7:54 | Kenyan Athletics Training Academy Thika (KE) | 
|
| Interval speed training in the morning with 20 min warm up and cool down. in the evening joined the group for jogging | |||||
| 6/3/21 | 25.00 K | 2:12:04 | 8:31 | Kenyan Athletics Training Academy Thika (KE) | 
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| Morning moderate run. Got out again in the evening | |||||
| 6/2/21 | 26.00 K | 2:05:21 | 7:46 | Kenyan Athletics Training Academy Thika (KE) | 
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| Exercises and stretching after evening jogging | |||||
| 5/31/21 | 30.00 K | 2:20:29 | 7:33 | Ujena Fit Club Running Camp,Thika (KE) | 
|
| A tough course in the morning | |||||
| 6/1/21 | 14.00 K | 1:03:05 | 7:16 | Ujena Fit Club Running Camp,Thika (KE) | 
|
| did 1 km by 12 speed workout along a trail. | |||||
| 5/29/21 | 25.00 K | 1:34:33 | 6:06 | Ujena Fit Club Running Camp,Thika (KE) | 
|
| Long run | |||||
| 5/28/21 | 20.00 K | 1:25:20 | 6:52 | Ujena Fit Club Running Camp,Thika (KE) | 
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| Morning run with the team | |||||
| 5/27/21 | 20.00 K | 2:04:41 | 10:02 | Ujena Fit Club Running Camp,Thika (KE) | 
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| Slope work and evening jogging | |||||
| 5/26/21 | 30.00 K | 2:26:30 | 7:52 | Ujena Fit Club Running Camp,Thika (KE) | 
|
| Easy recovery morning run, though long. Got out again in the evening for jogging with coach Julius | |||||
| 5/25/21 | 20.00 K | 1:43:57 | 8:22 | Ujena Fit Club Running Camp,Thika (KE) | 
|
| speed session in the track | |||||
| 5/24/21 | 29.00 K | 2:11:21 | 7:18 | Ujena Fit Club Running Camp,Thika (KE) | 
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| Morning run and jogging in the evening along a circuit | |||||
| 5/22/21 | 30.00 K | 1:59:15 | 6:24 | Ujena Fit Club Running Camp,Thika (KE) | 
|
| Long run ;with the team | |||||
| 5/21/21 | 18.00 K | 1:20:05 | 7:10 | Ujena Fit Club Running Camp,Thika (KE) | 
|
| Friday easy morning run | |||||
| 5/20/21 | 20.00 K | 1:41:43 | 8:12 | Ujena Fit Club Running Camp,Thika (KE) | 
|
| 3,2,1, pyramid fartlek. got out in the evening for a jogging | |||||
| 5/18/21 | 19.00 K | 2:04:32 | 10:33 | Ujena Fit Club Running Camp,Thika (KE) | 
|
| Speed work out | |||||
| 5/17/21 | 25.00 K | 2:05:08 | 8:04 | Ujena Fit Club Running Camp,Thika (KE) | 
|
| Morning run and evening jogging | |||||
| 5/15/21 | 30.00 K | 1:46:04 | 5:42 | Ujena Fit Club Running Camp,Thika (KE) | 
|
| End of the week run | |||||
| 5/13/21 | 23.00 K | 1:47:12 | 7:31 | Ujena Fit Club Running Camp,Thika (KE) | 
|
| 2,1 fartlek in the morning. Also got out in the evening for a jogging | |||||
| 5/12/21 | 18.00 K | 1:21:06 | 7:16 | Ujena Fit Club Running Camp,Thika (KE) | 
|
| A drizzling morning | |||||
| 5/11/21 | 13.00 K | 48:01 | 5:57 | Ujena Fit Club Running Camp,Thika (KE) | 
|
| Morning speed work with the group | |||||
| 5/10/21 | 20.00 K | 1:26:10 | 6:57 | Ujena Fit Club Running Camp,Thika (KE) | 
|
| Easy morning run | |||||
| 5/7/21 | 18.00 K | 1:23:14 | 7:27 | Ujena Fit Club Running Camp,Thika (KE) | 
|
| Morning easy run | |||||
| 5/5/21 | 16.00 K | 1:10:43 | 7:07 | Ujena Fit Club Running Camp,Thika (KE) | 
|
| Easy run in the morning | |||||
| 5/4/21 | 12.00 K | 47:43 | 6:24 | Ujena Fit Club Running Camp,Thika (KE) | 
|
| Speed workout in the morning | |||||
| 5/3/21 | 20.00 K | 1:16:19 | 6:09 | Ujena Fit Club Running Camp,Thika (KE) | 
|
| A high pace for the last kilometers | |||||
| 5/1/21 | 30.00 K | 1:47:43 | 5:47 | Ujena Fit Club Running Camp,Thika (KE) | 
|
| With the group today, long run | |||||
| 4/30/21 | 20.00 K | 1:26:54 | 7:00 | Ujena Fit Club Running Camp,Thika (KE) | 
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| Easy run | |||||
| 4/29/21 | 12.00 K | 46:57 | 6:18 | Ujena Fit Club Running Camp,Thika (KE) | 
|
| 2,1 Fartlek | |||||
| 4/27/21 | 14.00 K | 50:45 | 5:51 | Ujena Fit Club Running Camp,Thika (KE) | 
|
| Did a 5,2 fartlek in the morning | |||||
| 4/26/21 | 20.00 K | 1:24:14 | 6:47 | Ujena Fit Club Running Camp,Thika (KE) | 
|
| Back after a knee injury | |||||
| 4/24/21 | 30.00 K | 1:53:32 | 6:06 | Ujena Fit Club Running Camp,Thika (KE) | 
|
| morning long run | |||||
| 4/23/21 | 21.00 K | 1:43:05 | 7:54 | Ujena Fit Club Running Camp,Thika (KE) | 
|
| Easy run In the mid morning | |||||
| 4/22/21 | 22.00 K | 1:44:23 | 7:39 | Ujena Fit Club Running Camp,Thika (KE) | 
|
| Did speed work in the morning and one hour evening jogging | |||||
| 4/21/21 | 15.00 K | 1:16:34 | 8:13 | Ujena Fit Club Running Camp,Thika (KE) | 
|
| Did it easy | |||||
| 4/19/21 | 15.00 K | 1:12:35 | 7:48 | Ujena Fit Club Running Camp,Thika (KE) | 
|
| After morning run | |||||
| 4/17/21 | 20.00 K | 1:15:23 | 6:04 | Ujena Fit Club Running Camp,Thika (KE) | 
|
| Did our morning run earlier than usual today | |||||
| 4/16/21 | 15.00 K | 1:12:12 | 7:45 | Ujena Fit Club Running Camp,Thika (KE) | 
|
| Got out once, in the morning for an easy run | |||||
| 4/15/21 | 25.00 K | 1:49:20 | 7:03 | Ujena Fit Club Running Camp,Thika (KE) | 
|
| Morning tempo and jogging in the evening | |||||
| 4/14/21 | 17.00 K | 1:26:00 | 8:09 | Ujena Fit Club Running Camp,Thika (KE) | 
|
| Easy run with the group | |||||
| 4/12/21 | 20.00 K | 1:17:36 | 6:15 | Ujena Fit Club Running Camp,Thika (KE) | 
|
| Morning easy run with the group | |||||
| 4/10/21 | 22.00 K | 1:46:07 | 7:46 | Ujena Fit Club Running Camp,Thika (KE) | 
|
| Easy run in the morning | |||||
| 4/9/21 | 20.00 K | 1:21:08 | 6:32 | Ujena Fit Club Running Camp,Thika (KE) | 
|
| Did a long easy run in the morning with Philemon | |||||
| 3/23/21 | 12.00 K | 37:13 | 5:00 | Ujena (KE) | |
| 3/24/21 | 17.50 K | 1:26:56 | 8:00 | Ujena (KE) | |
| 3/19/21 | 20.00 K | 79:08 | 6:23 | ujena fit club thika (KE) | |
| 3/20/21 | 30.00 K | 1:56:24 | 6:15 | ujena fit club thika (KE) | |
| 3/17/21 | 18.00 K | 1:15:35 | 6:46 | ujena fit club thika (KE) | |
| 3/16/21 | 12.00 K | 37:20 | 5:01 | ujena fit club thika (KE) | |
| 3/12/21 | 15.00 K | 60:51 | 6:32 | ujena fit club thika (KE) | |
| 3/13/21 | 35.00 K | 2:27:09 | 6:46 | ujena fit club thika (KE) | |
| 3/10/21 | 10.00 K | 60:47 | 9:47 | ujena fit club thika (KE) | |
| 3/10/21 | 15.70 K | 70:19 | 7:13 | ujena fit club thika (KE) | |
| 3/8/21 | 15.35 K | 62:01 | 6:31 | ujena fit club thika (KE) | |
| 3/6/21 | 30.00 K | 1:59:42 | 6:26 | ujena fit club thika (KE) | |
| 3/5/21 | 12.00 K | 58:47 | 7:54 | ujena fit club thika (KE) | |
| 2/27/21 | 12.15 K | 63:29 | 8:25 | ujena fit club thika (KE) | |
| 2/25/21 | 10.00 K | 36:00 | 5:48 | ujena fit club thika (KE) | |
| 2/20/21 | 30.00 K | 2:04:19 | 6:41 | ujena fit club thika (KE) | |
| 2/18/21 | 15.00 K | 66:17 | 7:07 | ujena fit club thika (KE) | |
| 2/15/21 | 15.70 K | 60:19 | 6:11 | ujena fit club thika (KE) | |
| 2/11/21 | 10.00 K | 36:00 | 5:48 | ujena fit club thika (KE) | |
| 2/12/21 | 35.00 K | 2:32:15 | 7:01 | ujena fit club thika (KE) | |
| 2/10/21 | 15.70 K | 58:09 | 5:58 | ujena fit club thika (KE) | |
| 2/9/21 | 14.00 K | 48:00 | 5:32 | ujena fit club thika (KE) | |
| 2/6/21 | 10.00 K | 36:00 | 5:48 | ujena fit club thika (KE) | |
| 2/4/21 | 10.00 K | 36:00 | 5:48 | ujena fit club thika (KE) | |
| 2/5/21 | 38.00 K | 3:00:47 | 7:40 | ujena fit club thika (KE) | |
| 2/3/21 | 15.70 K | 72:12 | 7:25 | ujena fit club thika (KE) | |
| 2/2/21 | 10.50 K | 39:00 | 5:59 | ujena fit club thika (KE) | |
| 2/1/21 | 15.00 K | 55:11 | 5:56 | ujena fit club thika (KE) | |
| 1/28/21 | 12.00 K | 58:51 | 7:54 | ujena fit club thika (US) | |
| 1/29/21 | 5.00 K | 20min | 6:27 | ujena fit club thika (US) | |
| 1/27/21 | 15.00 K | 1:00:59 | 6:33 | ujena fit club thika (US) | |
| 1/26/21 | 9.00 K | 33:00 | 5:55 | ujena fit club thika (US) | |
| fartleik | |||||
| 1/25/21 | 16.00 K | 1:11:43 | 7:13 | ujena fit club thika (US) | |
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