Monday, April 16, 2012

2012 Training Day 84: 14K with 12 X 100m strides

I am back. I felt great yesterday. Because of the need for speed, I will be doing two stride workouts per week starting with 100m X 12. I want to have three weeks of 80Kpw starting next week and then see what happens. Meanwhile, Boston was very hot but Kenya still took the top three. Mutai dropped out at the 30th K and Mosop was third in Rotterdam.
Wow.
Progress So Far:
Jan_____wk1 N/A
________wk2 20+18+20 = 58Kms
________wk3 16+16+18+20 = 70Kms ..................(lower ankle pains)
________wk4 20(1:50)+20(1:53)+20(1:50) = 60Kms ...(fighting each Km - legs screaming)
________wk5 20(1:53)+10+10 = 40Kms......(Revert to moderate 21K @ Sato - no more fighting)
Feb_____wk1 21(2:05)+11+10(47:56:52)+6+10 = 58Kms (tight hamstrings)
________wk2 21(2:06)+14+12+7+10 = 64Kms...........(first sub 4 mins 1K!)
________wk3 21(2:01)+15+12+12+12 = 72Kms (Malaba, crazy intervals)
________wk4 21(2:19)+16+14+10+10=71Kms (recovering from intervals)
March___wk1 21(1:57:51)+18+11+11+11+11=83Kms (Kampala)
________wk2 21(1:56:39)+15+10+10 = 56Kms (PF threatens-recovering from 83K week)
________wk3 21(1:53:39)+19+17+12+11=80K (bad cold, health scare - tight PF)
________wk4 0Kms rest - with a flu
________wk 5 21(2:14)+15+13+16+13+12=90Kms (Mombasa - recovering and coming back)
April___wk1 21(1:56)+10+16(in 1:18)+10 = 57Kms
________wk2 21(1:47:25)+7K+16K (in 1:16:56) = 42Kms (ITBL injury)
________wk3 14
A

9 comments:

rental valuation sydney said...

BEM Property was also appointed by a Government Department and Private Corporation to assess fair and reasonable compensation levels for the rental abatement of numerous retail tenants at Manly Wharf.
property valuations in sydney

Property valuations in sydney said...

Government Department pc have some complication on the some level so it will clear for the valuation of property

IT consulting said...

Whatever your business, your IT operations are fundamental to your success. IT runs throughout almost every aspect of almost every business. It connects you to your customers, facilitates your operations and drives your business forward. As such it is essential that you have the right IT Support for the success of your business.

IT support
networking services

IT consulting said...

Normally, almost every IT consultancy company offers you similar services. But the important thing is you need to make sure that which one is bad or which one is good for you. Before hiring computer consultant professionals or an IT consultant company, it is essential to make sure about what is your company’s requirements and problem areas.
IT support | networking services | IT consulting

Study in Australia said...

Living in Australia is the charm and dream of everyone. Australia's natural beauty is one of its biggest attractions. The landscape varies from endless sunbaked horizons to tropical rainforests to chilly southern beaches. Its cities blend an enthusiasm for art and food with a love of sport and the outdoors.

australian study | Diploma of management course in Australia

Australian Study said...

Australian Study is a well recognized and highly demanding among worldwide students. Australia study ensures you that you will receive a high quality education ensuring future success in your chosen career. So, enroll yourself in any Australian college and university for bright career.

best college in australia | budget college in australia

office removalist Sydney said...

Moving house is not an easy task. The entire procedure can be quite demanding and overwhelming, that is precisely why it is necessary to choose Sydney cheap removalists that can assist you in the task completed efficiently, quicker and hassle-free.

Removals in Sydney | office removalist Sydney

removalist in Sydney said...

Moving from one place to another is a big process. It is important that you should hire a home removalist Sydney who is familiar with the process and will take as much care of your belongings as you would.

home removalist Sydney | Cheap Removals Sydney

voip phones australia said...

If your mobile phone is your only phone, or if you’re mobile usage is greater than your landline usage, then a phone plan will probably save you money over time. Given the fact that most plans offer bonuses, such as reduced call rates or free calls, as well as reductions on other mobile phone services, plans can prove to be a very shrewd investment for medium to heavy mobile users. It would be considered as best mobile plan.

Unlimited Calls plan | call free international