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Friday, October 19, 2012

2012 Training Day 203:12+4

Morning I did 12K with 10K at 47.5mins. Did a 4Km shakeout in the evening. Taper week begins tomorrow.

July____wk1 21(2:08)+15(1:12)+21(1:43:28-HR158) = 57Kms (Tororo)
________wk2 23(2:16)+(15+9)+(16+9)+10+(16+9)+(12+7)= 126Kms(Entebbe)
________wk3 18(1:28)+12+21(1:48-HR157)=51Kms
________wk4 23(2:18)+21(1:43:54-HR162)+9=53Kms
________wk5 12+21(1:38:50 HR167)+17=50Kms
August__wk1 22+16+18+(10+12)+10+(3+14)=105Kms (Entebbe)
________wk2 21+12=33Kms (cold)
________wk3 22+(18+8)+(19+6)+18+(4+13)=108Kms
________wk4 21+21+9+(10+18)+(9+16)+(9+11)=124Kms
Sept____wk1 21+14+14+14=72Kms
________wk2 21+10+7+7=48Kms
________wk3 21(1:49-Ndakaini)+9+10(AM)+7(PM)+10(AM)+10(PM)=67Kms
________wk4 21+20+5+13+16+10+12+4=101Kms
Oct_____wk1 21+(10+11)+(21+7)+10+(17+8)+7= 112Kms
________wk2 21+21+10(AM)+7(PM)+21+8(PM)+12= 100Kms
________wk3 13+(15+12)+(10+10)+15+(5+8)+(12+4)= 104Kms

104Kms? I will take it. This is the first time I have done 100Kays four weeks in a row. Ever. It will be interesting to see what impact it will have on my performance in nine days. It has been good for my weight. I have a painful lower anterior shin pain but shin splints and me have been friends for a long time so it should fade in a short while.
Three workouts left: Sunday 21K, Tuesday some intervals and Thursday an easy run with strides.
Then we attack.

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