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Alex Masai

Personal Bests

  • 3,000m – 7:53.04 (2020)
  • 5,000m – 13:24.68 (2021)
  • 10,000m – 27:45.19 (2021)
Hoka One One Northern Arizona Elite

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Alex's Training Log

Week of 9/20/2021 - 9/26/2021

Sunday, September 26, 2021
Run - Easy Run
15 km

Run - Easy Run
6 km
Saturday, September 25, 2021
Run - Easy Run
10 km
Friday, September 24, 2021
Run - Lactate Threshold - 4 x 4k hard, 1k float
5k warmup.

4 x 4k hard, 1k float

5k down.
30 km
Thursday, September 23, 2021
Run - Easy Run
15 km

Run - Easy Run - + drills/strides
Easy 6k run followed by a light set of drills + 4 x 100 meter strides.
6 km
Wednesday, September 22, 2021
Run - Easy Run
15 km
Tuesday, September 21, 2021
Run - Critical Velocity - 20-25 x 400
5k warmup

20-25 x 400

5k down.
20 km
Monday, September 20, 2021
Run - Easy Run
15 km

Run - Easy Run - + drills/strides
Easy 6k run followed by a light set of drills + 4 x 100 meter strides.
6 km

Week of 9/13/2021 - 9/19/2021

Sunday, September 19, 2021
Run - Easy Run
10 km
Saturday, September 18, 2021
Run - Long Run
30 km
Friday, September 17, 2021
Run - Easy Run
15 km

Run - Easy Run - + drills/strides
Easy 6k run followed by a light set of drills + 4 x 100 meter strides.
6 km
Thursday, September 16, 2021
Run - Fartlek - 10k of 2:1
5k up.

Fartlek = 2min hard, 1min easy for 10k.

5k down.
20 km
Wednesday, September 15, 2021
Run - Easy Run
15 km
Tuesday, September 14, 2021
Run - Lactate Threshold - Tempo + 200s
5k up.

Track. 5k Tempo (3:00 per k pace). 3-5min rest. 8 x 200 in 30-31 with 200 jog recovery.

5k down.
16.5 km
Monday, September 13, 2021
Run - Easy Run
15 km

Run - Easy Run - + drills/strides
Easy 6k run followed by a light set of drills + 4 x 100 meter strides.
6 km