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Friday, June 29, 2012

2012 Training Day 132: 6X1000m with 1K in 3:46

Yeah, getting faster. I have decided to increase intensity and see if I can maintain the mileage. I want to keep my peak at 115Km/week and average at 70Km/week and see what happens. The splits today were as follows:
4:02
4:33
4:55
3:46
4:19
4:17
Here is how it went:
Lolo Jones
Cheers guys,
Stay active.

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+10+10 = 34 Kms (feeling great but pressed for time)
________wk4 21+7+16(1:14:43)+10=54Kms (ITBL flare, rain interruptions)
May_____wk1 22+17+15+14+16+12=96Kms (Arusha-nursing PF and ITBL)
________wk2 21+13+10+13=57Kms (ITBL almost healed, tight PF and some shin pains)
________wk3 22+18+10+14=64Kms (rain messed me up. nursing ITBL & PF - break into new shoes)
________wk4 21(1:53)+21(1:43:49)+8+10=60Kms (stomach cramps) ITBL finally gone. PF persists.
________wk5 23+20+18+21+15=97Kms (PF getting better - corner bistro training)
June____wk1 24+20(a K in 3:58)+16+19+19+13(a K in 3:57) = 111Kms (Kigali Kayciru - PF getting better)
________wk2 24+16+15 (a K in 3:50) +13=68Kms (PF getting better)
________wk3 12+16(1:13:43)+9=37Kms
________wk4 21(1:46)+14+12 (a K in 3:48)+13(a K in 3:46) = 60Kms (PF is healed - upping intensity now)


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