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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 9/6/2021 - 9/12/2021

Sunday, September 12, 2021
Rest Day
Saturday, September 11, 2021
Run - Long Run
30 km
Friday, September 10, 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 9, 2021
Run - Fartlek - 25 x 1:1
5k up.

25 x 1min hard, 1min easy.

5k down.
25 km
Wednesday, September 8, 2021
Run - Easy Run
15 km
Tuesday, September 7, 2021
Run - Critical Velocity - 10 x 800
5k up.

Dirt Track. 10 x 800 in 2:20 with 1min rest.

5k down.
18 km
Monday, September 6, 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 8/30/2021 - 9/5/2021

Sunday, September 5, 2021
Run - Easy Run
10 km
Saturday, September 4, 2021
Run - Lactate Threshold - 8 x 2k/1k
5k up.

8 x 2k hard, 1k float (3:10 for 2k, 3:40 for 1k)

5k down.
34 km
Friday, September 3, 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 2, 2021
Run - Easy Run
20 km
Wednesday, September 1, 2021
Run - Easy Run
15 km
Tuesday, August 31, 2021
Run - Hills - 400/200/200/200 x 3
5k up

Hills= 400/200/200/200 x 3

5k down.

Practice powerful uphill running.
16 km
Monday, August 30, 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