Monday: easy 15.5 miles (99min, 6:24 pace)
Tuesday: Mixed Workout 9.6 miles (59:30)
2mi wu - 2 x 1mile Tempo (5:05, 5:03) 400jog
3 x 800 (2:25 - 2:24 - 2:24) 400 jog - 2mi wd
Wednesday: AM easy 7 miles (46:30)
PM easy 4 miles (30min)
Thursday: AM easy 4.5 miles (31min)
PM easy 8 miles w/ Lars marking course (64min)
Friday: Twilight 12K
Splits
5:03 – 5:05 – 5:05 – 5:10 – 4:55 – 5:13 – 5:03 – 2:28
1mi: 5:03 (tailwind, slight downhill)
2mi 10:09 (across bridge, up government hill, tailwind)
3mi 15:14 (around government hill)
4mi: 20:24 (down government hill/ across bridge-slightly climbing) passed Kangogo hard
5mi: 25:15 (really closed on david here)
6mi: 30:28 (WINDY!)
10K: 31:29
7mi: 35:31 (uphill… ran well)
7.46 mile (12K) : 38:04 (really kicked it in, but started kicking 50 meters too late)
1st – Kiplagat 38:02 2nd place – Ross 38:04 3rd – Kangogo 39:47
5:03 – 5:05 – 5:05 – 5:10 – 4:55 – 5:13 – 5:03 – 2:28
1mi: 5:03 (tailwind, slight downhill)
2mi 10:09 (across bridge, up government hill, tailwind)
3mi 15:14 (around government hill)
4mi: 20:24 (down government hill/ across bridge-slightly climbing) passed Kangogo hard
5mi: 25:15 (really closed on david here)
6mi: 30:28 (WINDY!)
10K: 31:29
7mi: 35:31 (uphill… ran well)
7.46 mile (12K) : 38:04 (really kicked it in, but started kicking 50 meters too late)
1st – Kiplagat 38:02 2nd place – Ross 38:04 3rd – Kangogo 39:47
Saturday: easy 3 miles (lousy sleep yesterday)
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