Thu, 14.03.2019
AM : 30km long progression run in 1h37min. ( very tough undulating cross country course) + 2km wu/cd in around 10min each
5km splits: 17'40 / 17'01 / 16'26 / 16'05 / 15'20 / 14'58
PM : Rest
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Day's total 34km, altitude 2300-2500m . Weather : AM +15C, sunny
Note : Cross country, undulating course, very fast at the end, last km in 2:55. A big pack of athletes started the run together, but as the run got fast in the last 10k, it quickly got into single file on the tough cross country course, especially after the hard tuesday workout. The cross country long run was chosen as final preparation for Kamworor towards the cross country world champs in 2 weeks time.
At the end of the long run, Kipchoge and Kamworor dropped the rest of the group which came back during the cool-down. Among the athletes who got dropped were Abel Kirui, Mike Kigen, Gideon Kipketer, Augustine Choge, Stephen Kiprotich, Philemon Rono, Abdi Nageeye. So go figure how gruelling the long run was.