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Training Log Archive: apope

In the 29 days ending Feb 29, 2020:

activity # timemileskm+mload
  Run29 25:25:26 186.26(8:11) 299.76(5:05) 2686503.3
  Downhill Skiing2 11:00:00
  Orienteering1 51:49 4.64(11:09) 7.47(6:56) 18917.7
  Cycling1 15:10 2.51(9.9/h) 4.04(16.0/h) 60.6
  Total33 37:32:25 193.42 311.27 2881521.6
  [1-5]31 26:19:16

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Saturday Feb 29, 2020 #

3 PM

Run 44:05 intensity: (47 @1) + (26:28 @2) + (16:47 @3) + (3 @4) 7.17 km (6:09 / km) +192m 5:25 / km
ahr:129 max:151 shoes: Nike Epic React 1

Friday Feb 28, 2020 #

11 AM

Run 33:22 intensity: (2 @0) + (1:39 @1) + (8:40 @2) + (15:43 @3) + (7:18 @4) 5.75 km (5:48 / km) +17m 5:43 / km
ahr:138 max:164 shoes: Nike Epic React 1

4 PM

Run 42:06 intensity: (3 @0) + (9 @1) + (34 @2) + (8:44 @3) + (19:22 @4) + (13:14 @5) 10.07 km (4:11 / km) +13m 4:09 / km
ahr:159 max:181 shoes: Nike Zoom Fly FK

Hard 8k in 31:05. Not all out. My slightly faster RAC 8ks were higher effort but also much more climb. This is really flat and fast.

Thursday Feb 27, 2020 #

4 PM

Run 43:49 intensity: (3 @0) + (33 @1) + (19:14 @2) + (22:48 @3) + (1:11 @4) 8.36 km (5:14 / km) +124m 4:53 / km
ahr:132 max:167 shoes: Nike Epic React 1

One of the more miserable runs here! Cold and wet. Cut it short because it was raining quite hard.

Wednesday Feb 26, 2020 #

10 AM

Downhill Skiing 6:00:00 [0]

Log it to improve it :)
A day at Villars. Blues and reds around Bretaye. Better than last time. Legs took less strain than last week.

Tuesday Feb 25, 2020 #

8 AM

Run warm up/down 13:55 intensity: (7 @0) + (41 @1) + (9:44 @2) + (3:23 @3) 2.46 km (5:39 / km) +79m 4:52 / km
ahr:125 max:146 shoes: Nike Zoom Fly FK

Run 52:17 intensity: (5 @0) + (1:03 @1) + (27:57 @2) + (18:22 @3) + (4:50 @4) 11.4 km (4:35 / km) +13m 4:34 / km
ahr:133 max:160 shoes: Nike Zoom Fly FK

15 x 400m in 1:30, with 200m recovery. Timing was a bit messy with lots of dogs out this morning. Did the last 6 on the track and then ran a bit faster than planned.

Monday Feb 24, 2020 #

4 PM

Run 47:37 intensity: (28 @0) + (3:37 @1) + (29:59 @2) + (13:15 @3) + (18 @4) 8.74 km (5:27 / km) +133m 5:04 / km
ahr:125 max:152 shoes: Nike Epic React 1

Sunday Feb 23, 2020 #

9 AM

Run 37:09 intensity: (10 @0) + (1:04 @1) + (9:08 @2) + (20:01 @3) + (6:46 @4) 6.48 km (5:44 / km) +90m 5:22 / km
ahr:138 max:162 shoes: Nike Zoom Fly FK

First with Steph and the dogs.

Run 1:28:09 intensity: (19 @0) + (1:32 @1) + (5:54 @2) + (16:30 @3) + (1:02:50 @4) + (1:04 @5) 20.05 km (4:24 / km) +70m 4:19 / km
ahr:152 max:172 shoes: Nike Zoom Fly FK

Then I caught the train to Vevey and ran back. The Lausanne marathon is Lausanne-Vevey-Lausanne.
Marathon pace for 14km. Harder than I had hoped, but I was running about 10s/km too fast most of the time.

Saturday Feb 22, 2020 #

4 PM

Run 31:11 intensity: (18 @0) + (1:53 @1) + (26:26 @2) + (2:34 @3) 5.88 km (5:18 / km) +70m 5:00 / km
ahr:123 max:147 shoes: Nike Epic React 1

Friday Feb 21, 2020 #

11 AM

Run 38:29 intensity: (7 @0) + (3:15 @1) + (29:30 @2) + (5:37 @3) 6.74 km (5:42 / km) +31m 5:35 / km
ahr:123 max:145 shoes: Nike Epic React 1

IMD lunch run

Thursday Feb 20, 2020 #

10 AM

Cycling 15:10 intensity: (9:03 @0) + (6:07 @1) 4.04 km (16.0 kph) +6m
ahr:92 max:105

A Swiss friend lent me his spare bicycle. Its out of the 80's. He bought it off a granny in the Alps for R450. Its a racy steel frame, with down tube shifters, 6 cogs, 2 rings that both seem enormous, and horrendous brakes. I love it! We got to know each other on the way to a job interview. Didn't bother timing the return trip...
5 PM

Run 49:37 intensity: (5 @0) + (1:07 @1) + (11:03 @2) + (30:56 @3) + (6:26 @4) 10.19 km (4:52 / km) +88m 4:40 / km
ahr:138 max:168 shoes: Nike Epic React 1

Alternating faster and slower kilometres

Wednesday Feb 19, 2020 #

5 PM

Run 53:01 intensity: (15 @0) + (39 @1) + (28:04 @2) + (24:03 @3) 10.14 km (5:14 / km) +33m 5:09 / km
ahr:130 max:141 shoes: Nike Epic React 1

Not my best day. That was supposed to be 15k easy, but I wasn't feeling it. As Walmsley says "know when to hold em and know when to fold em". Except he has 1400km YTD so maybe not a good comparison :)

Tuesday Feb 18, 2020 #

1 PM

Run 1:03:20 intensity: (10 @0) + (41 @1) + (11:09 @2) + (24:53 @3) + (26:08 @4) + (19 @5) 13.87 km (4:34 / km) +32m 4:31 / km
ahr:146 max:171 shoes: Nike Zoom Fly FK

7 x 1k, with 200m recovery. Targeting 3:45. Attila faded on the 5th repeat, which was conveniently outside the track. So I parked him next to the track and did the last 2 on the track.

Monday Feb 17, 2020 #

5 PM

Run 28:21 intensity: (2 @0) + (11 @1) + (4:22 @2) + (12:36 @3) + (11:10 @4) 5.59 km (5:05 / km) +17m 5:00 / km
ahr:144 max:163 shoes: Asics Fuji Red

Sunday Feb 16, 2020 #

11 AM

Run 1:54:04 intensity: (44 @0) + (4:47 @1) + (48:06 @2) + (1:00:27 @3) 21.34 km (5:21 / km) +267m 5:02 / km
ahr:131 max:150 shoes: Nike Epic React 1

Saturday Feb 15, 2020 #

5 PM

Run 41:42 intensity: (19 @0) + (25 @1) + (20:32 @2) + (20:26 @3) 8.33 km (5:00 / km) +38m 4:54 / km
ahr:129 max:140 shoes: Nike Epic React 1

Friday Feb 14, 2020 #

8 AM

Run 47:34 intensity: (16 @0) + (41 @1) + (10:26 @2) + (27:54 @3) + (8:17 @4) 10.29 km (4:37 / km) +20m 4:35 / km
ahr:139 max:160 shoes: Nike Zoom Fly FK

Progression run. Starting around 5:00 pace. Last 2 km moderately hard.

Thursday Feb 13, 2020 #

Note
(rest day)

Finally made it to the ski slope. A long and expensive day, but lots of fun.

Downhill Skiing 5:00:00 [0]

Blues and 1 red around Bretaye at Villars

Wednesday Feb 12, 2020 #

11 AM

Run 42:31 intensity: (8 @0) + (38 @1) + (11:59 @2) + (29:03 @3) + (43 @4) 8.61 km (4:56 / km) +67m 4:45 / km
ahr:136 max:154 shoes: Nike Epic React 1

Steady pace
5 PM

Orienteering 51:49 intensity: (1:07 @1) + (9:56 @2) + (29:31 @3) + (11:15 @4) 7.47 km (6:56 / km) +189m 6:09 / km
ahr:141 max:165 shoes: Asics Fuji Red

O' training from the cathedral. Very much fun. Some tricky bits of the map caught me out. Some weird drawing of underpasses too. Such fun to orienteer in the places I've been walking around.

Tuesday Feb 11, 2020 #

4 PM

Run 53:11 intensity: (2 @0) + (1:37 @1) + (16:29 @2) + (16:30 @3) + (18:18 @4) + (15 @5) 11.49 km (4:38 / km) +81m 4:28 / km
ahr:140 max:172 shoes: Nike Zoom Fly FK

4 x 1600m, with 2 min recovery. 10k pace, so going for about 3:55.

Monday Feb 10, 2020 #

5 PM

Run 33:19 intensity: (10 @0) + (1:58 @1) + (19:14 @2) + (11:57 @3) 5.91 km (5:38 / km) +69m 5:20 / km
ahr:128 max:144 shoes: Nike Epic React 1

Sunday Feb 9, 2020 #

4 PM

Run 42:26 intensity: (1 @0) + (45 @1) + (22:05 @2) + (19:35 @3) 8.15 km (5:12 / km) +104m 4:54 / km
ahr:130 max:150 shoes: Nike Epic React 1

Saturday Feb 8, 2020 #

1 PM

Run 1:54:56 intensity: (1:40 @1) + (8:39 @2) + (42:14 @3) + (58:46 @4) + (3:37 @5) 20.13 km (5:43 / km) +290m 5:20 / km
ahr:150 max:180 shoes: Asics Fuji Red

Nice run up to the Sauvabelin Tower with Nick the Belgian. Then a loop in the lower parts of Lausanne to make it 20. Quite tired after that. Tired from gym I think.

Friday Feb 7, 2020 #

4 PM

Run 41:43 intensity: (21 @1) + (18:28 @2) + (20:41 @3) + (2:13 @4) 7.99 km (5:13 / km) +104m 4:54 / km
ahr:133 max:159 shoes: Nike Epic React 1

Thursday Feb 6, 2020 #

3 PM

Run 41:22 intensity: (26 @1) + (13:52 @2) + (11:54 @3) + (10:45 @4) + (4:25 @5) 9.19 km (4:30 / km) +21m 4:27 / km
ahr:144 max:191 shoes: Nike Zoom Fly FK

5km at half marathon pace in about 19:28. Got a bit carried away. That would be optimistic for half marathon pace. Oxygen, flatness, and views of the alps...

Wednesday Feb 5, 2020 #

8 AM

Run 57:10 intensity: (6 @0) + (52 @1) + (11:27 @2) + (30:58 @3) + (13:36 @4) + (11 @5) 12.01 km (4:46 / km) +90m 4:35 / km
ahr:142 max:173 shoes: Nike Epic React 1

"Steady" pace

Tuesday Feb 4, 2020 #

4 PM

Run 49:26 intensity: (1:05 @2) + (10:07 @3) + (34:47 @4) + (3:27 @5) 10.49 km (4:43 / km) +28m 4:39 / km
ahr:156 max:173 shoes: Nike Zoom Fly FK

16 x 200m, with 200m recovery.

Monday Feb 3, 2020 #

4 PM

Run 46:36 intensity: (2:06 @1) + (9:33 @2) + (26:51 @3) + (8:06 @4) 9.06 km (5:08 / km) +68m 4:57 / km
ahr:138 max:161 shoes: Nike Epic React 1

Shorts and t-shirt weather :)
Vet visit.

Sunday Feb 2, 2020 #

7 AM

Run 45:14 intensity: (1:03 @1) + (25:53 @2) + (18:18 @3) 8.11 km (5:35 / km) +199m 4:58 / km
ahr:129 max:150 shoes: Asics Fuji Red

Left the flatness of the lake for a change.

Saturday Feb 1, 2020 #

11 AM

Run 36:06 intensity: (6 @0) + (53 @1) + (25:42 @2) + (9:25 @3) 5.53 km (6:32 / km) +207m 5:30 / km
ahr:126 max:142 shoes: Asics Fuji Red

4 PM

Run 51:38 intensity: (11 @1) + (23:20 @2) + (28:07 @3) 10.25 km (5:02 / km) +32m 4:58 / km
ahr:132 max:147

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