Fridah Ndinda

Here is list of key workouts or time trials

All times are at 7000 - 7800 feet elevation unless noted

Fridah Ndinda: Joined team on February 5, 2021

• Knee problems from Feb - early May 2021;

300m: 18Feb - 44.5;

500m: 26Jun - 1:17;

600m: 9Feb - 1:49; 23Feb - 1:45; 25Mar - 1:42.5; 16Jun - 1:40 (end of workout);

800m: 23Jun - 2:19.6 (end of workout);

3000m: 11Feb - 10:23; 2Mar - 10:02; 9Mar - 9:44; 27Apr - 10:15; 30Jul- 9:40.9 (3:13.4, 3:19.3, 3:08.1);

5000m: 9Jul - 17:22; 21Jul- 16:51.8 (3:14.7, 3:20.9, 3:23.4, 3:26.4, 3:25 / Eldoret);

600m Repeats (1:1 jog): 7Apr - 1:57s (10reps); 21Apr - 1:54s (10reps); 27May - 1:53s (10reps); 16Jun - 1:48s (10reps);

800m Repeats (1:1 jog): 31Mar - 2:39 (7reps); 3Jun - 2:32 (8reps);

1600m Repeats (50 sec rest): 14Jun - 5:21 (5reps); 21Jun - 5:18 (5reps);

2K Repeats (w/ 50 sec rest): 13Apr - 7:11 (5reps); 17May & 1Jun - 7:04 (5reps);

Long Runs with hills: 15May - 21K @ 4:17/K; 19Jun - 25K @4:18/K; 3Jul - 25K @ 3:57/K;

Speed 1 Workout (500m repeats): Pace is 67 seconds / 400;

Speed 2 Workout (400m repeats on the 10th minute): 17Jul21 - 64, 63, 64, 63, 64, 64, 63 (7:25 for Broken 2800m, 63.5 ave x 7); 3Aug21- 6 Reps. 62.9, 63.4, 60.9, 60.8, 61.7, 64.9 (6:14.6 for Broken 2400m, ave 62.43 per 400);

Heart Rate Data

21Jul: 5000m test on track. 1st K 3:14.7 / 143, 2nd K 3:20.9 / 157, 3rd K 3:23.4 / 160, 4th K 3:26.4 / 165, 5th K 3:25.0 / 167;