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Saturday, October 12, 2013

Out of the trenches - Shaggs!

I traveled to shaggs to build my mum a house. I ran round lake Simbi with Mark on Tuesday. My legs weren't back and we completed a 12K. Then we did a 21K to Adiedo which we completed in 1:42 and on Friday we invited Ochibo and ran with him and completed 21K in 1:36. Ochibo faded after 8K. For someone who doesn't run, he did very well  but he paid for underrating us town folks and we earned his respect. Mark is battling with a chest infection that messes up his breathing. Tough dude. I want to really push hard next week. Really hard. My weight is not bad. Not good but not bad either. My legs are back and its time to push freakin hard. I want to hit some sub 4:20s.

Next week we push hard one last time. The Osika Adiedo route has rolling hills and tarmac so its just the perfect route for Stanchart Prep.

Osika_Adiedo_Route


Distance:        21Kms
Time:         1:36:23
Avg Pace:     4:35 min/km
Elevation Gain:     112 m
Elevation Loss:     109 m
Min Elevation:     1,145 m
Max Elevation:     1,208 m

Splits:

1    4:20.5        
2    4:29.8        
3    4:29.3        
4    4:32.4        
5    4:36.4        
6    4:31.5        
7    4:29.1        
8    4:48.0        
9    4:55.3        
10    4:52.0        
11    4:50.5        
12    4:43.5        
13    4:31.9        
14    4:28.2        
15    4:48.9        
16    4:34.1        
17    4:29.9        
18    4:34.4        
19    4:29.2        
20    4:24.2        
21    4:21.0        

1 comment:

G. Ogutu said...

This is great man; very great...