End Month of January with the last week with 11hours 54mins and 16sec in heart rate zones 1 and 2) the experts explains, "fat takes longer to burn and use as energy in comparison to carbohydrates"...... here you need to spend much time on your legs

“I’m too old to put up fast times.” I know a lot of runners still going strong (and with PRs) after age 50. If you stay healthy and put in the work, no reason you can’t keep improving for many years

In the memory of the Marathon World Record holder 🫵🏿🫵🏿.. Kelvin Kiptum 🌹🌹 By the time he was breaking the world record .. some of us you still have 20kms to go🤦🏿‍♂️🤦🏿‍♂️ REST IN POWER WORLD CHAMPION🙏🏿🙏🏿🙏🏿

1/3 Fat Burning Adaptation Process:- #inSecondmonth #LubowaEntebbeRun. #March2024Edition as a #CaseStudy Frame 1:- January2024 Frame 2:- March 2024 Frame 3:- Total mileage with 13hours 41mins in Fat burning zone Frame 4:- At 30km mark and still feeling good 👊🏿👊🏿

2/3with some improvement with Fat burning Adaptation🔥🔥and a reduction of beats per minute (BPM) at a much better or speedy pace as minute per kilometre So the body doesn't know your pacing or either mileage covered but the body only appreciates how many hours on your feet

3/3 and how the Bobby utilizes Fat as Energy sources. so far so good #workinprocess 🫵🏿👌🏿👏🏿👏🏿👏🏿👏🏿 David Abbott thanks for the advice am now starting to seeing some improvements . Much appreciated 🙏🏿👍🏿

Unveiling the winning World Cup Jersey Design Competition Winner. The design was crafted by Mangeni Elijah. A big appreciation to all the creatives that were involved in the competition. #CricketUganda

POTM:* Roger Mukasa 41 runs off 54 balls (3 fours) *Uganda won by 2 wickets* Cricket Cranes finish atop Group A with six points. Semifinal today at 12pm

You should never underestimate the value of volunteers. They are often the first to arrive and the last to leave.

Fantastic bowling 👏🏿.Mzee Franco letting them know that he is wat he thinks he is 👌🏿muzee tavaku main🙏🏿 Team Uganda 🇺🇬 #T20WorldCup victory in their debut tournament to secure a tense 3-wicket win against Papua New Guinea 🇵🇬 Nicely done, Cricket Cranes 👏 #WeAreCricketCranes

*Saturday vibes*🔥💫💥🎼🎧 Long Run 30km Target is 30/52 weekend for 2024.. with a Negative splits 👍🏿👊🏿 And when you love the shoes but you have to Retire them last time in them 😭😭😭 *#mileage685km*👏🏿👏🏿🙌🏿 Home ground *#kajjasi/munyonyoExpressRoadX2*

Well in Team Uganda 🫵🏿🏏🇺🇬🇺🇬 for Representing us at this #T20wordcup2024 👏🏿👏🏿👏🏿for that reason let me celebrate your innings on the Road 👌🏿🫵🏿🫵🏿🫵🏿 40kms not out chasing 215runs/kn💫💥💥 #WeAreCricketCranes Congratulations on your debut T20 World Cup, Uganda Cricket Association 🤝

Mazima*🤣🤣 Running is a lifestyle not a sport ✍🏿 But still on Wicket/Road celebrating Team Uganda🇺🇬 innings #T20cricketworldcup2024 79km not out A run🏏 per km🏃🏿‍♂️chasing 215Runs💫💥 #WeAreCricketCranes #runningismylife Congrats on your debut T20 World Cup, Uganda Cricket Association 🤝

Closing the week with 110km and end month with 620km👏🏿👏🏿👏🏿 Still Celebrating Team Uganda🇺🇬🇺🇬 innings #T20cricketworldcup2024 109km not out A run🏏 per km🏃🏿‍♂️chasing 215Runs👊🏿👊🏿💫💥 #WeAreCricketCranes #runningismylife Congrats on your debut T20 World Cup, Uganda Cricket Association 🤝

Tight weekend... Back to back a long walk on Saturday 27.09kms and a long Run on Sunday 33kms... 60km in two days...... with a close of week 105.51kms... David Abbott there is much in impovement in fat adaptation as fuel consumption... thanks alot for your guidance

Tight weekend... Back to back a long walk on Saturday 27.09kms and a long Run on Sunday 33kms... 60km in two days...... with a close of week 105.51kms...David Abbott there is much improvement in my fat burning Adaptation as fuel consumption... thanks alot for guidance

In Zone 2 you're developing ur fat-burning slow-twitch muscles but having one long run over the weekend but the body doesn't know ur pacing or either mileage covered but the body only appreciates how many hrs on ur feet & how it utilizes Fat as Energy..David Abbott do u copy

My Tusker Lite Rwenzori Marathon Kasese Marathon debut was brutal🥵🥵 and it really brutalised me on kilembe hill from 29km mark upto 36km mark🫵🏿🫵🏿 🔥7times🤣 its was the summary of Kampala Hash House Harriers KH3 7HILLS RUN🤦🏿‍♂️🤦🏿‍♂️🤦🏿‍♂️.... But as a Marathoner there are some stores are better left untold ⁉️🙌🏿🙌🏿

World Athletics Certified Marathons..... I didn't know that these guys were following my journey of running

Team captain TeamMatooke Done and dusty... Honouring and celebrating the life of Rebecca Cheptegei..... RIP 🙏🏿🙏🏿