17th week (23 - 29 April) of my training for ScotiaBank Ottawa Marathon; Mileage 109km
Morning: 3km jog, 200m hill sprints (6km), 3km cool down
Evening: 10.5km easy (4:39/km)
Morning: 16km in 1:16 (4:48/km)
Morning: 3km jog, Fartlek 1"1" X 25 (13.5km in 3:43/km pace), 1km jog
Morning: easy 18km in 1:26 (4:47/km)
Morning: 16km easy in 1:11 (4:27/km)
Morning: 4km jog, 5km tempo run in 15:20 (3:03/km pace)
Morning: 10km jog in 52 minutes (5:13/km)
Photo from Nairobi Marathon Being arguably the biggest marathon in a country whose athletes dominate the whole world in long distance...
Wilson Kiprop vs Bedan Karoki at a local cross country meeting in Eldoret, Kenya It takes a very long time before a post that is not r...
This weekend while travelling in a public service vehicle (PSV) to a location far away from the urban centre of Eldoret town, I saw some ...
JANUARY : 2016/01/02 Xiamen International Marathon Xiamen, CHN 2016/01/06 IAAF Permit Cross Country San Giogiosu Lagnane, ITA 201...