I have a 26K group run on Sunday organized by Mark. So I need to be ready for it. Ndakaini took me about nine days to recover. At any rate, I did 22+22+22 On Monday, Tuesday and Wednesday and today, in Bulogobi, Kampala, today I went for speed runs and maxed at 2:11min/Km pace which is 27.48Km/Hr. This is the fastest speed I have covered so far. I am happy about the improvement. No paved roads here so I did every thing on tarmac. I was careful and it went well though the fastest pace came in the last stride. Thats something to note going forward. I covered a total of 12K making this week 78K total for the week. Not bad considering the busy schedule. I have decided to mix it up with this race on Sunday and see how it goes.
Now I rest tomorrow.
I last did 3:30,3:30 and 3:40 planks on Tuesday. I haven't done planks since. I will resume the trenchwork next week. But the race is part of the trenchwork.