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Training Log Archive: Swisscheese

In the 31 days ending Dec 31, 2010:

activity # timemileskm+m
  100% trails and roads27 26:34:38 176.91 284.7 7128
  XC skiing, skating10 14:50:58
  Strength workout, body we8 4:27:00
  75% off trails, 25% road1 2:30:00 7.46(20:07) 12.0(12:30) 1590
  25% off road, 75% road2 2:08:50 14.21(9:04) 22.88(5:38) 612
  100% off trails1 1:18:19 6.96(11:15) 11.2(7:00) 460
  50% off trails, 50% road1 1:16:41 8.96(8:34) 14.42(5:19) 408
  Backcountry skiing1 1:15:53 904
  Orienteering1 46:44 4.39(10:38) 7.07(6:37) 264
  Bike or Hometrainer1 40:00
  Aquajog1 30:00
  Total52 56:19:03 218.89 352.26 11366
  [1-5]52 56:17:39

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Friday Dec 31, 2010 #

12 PM

100% trails and roads 1:48:47 intensity: (35:47 @1) + (1:13:00 @2) 24.71 km (4:24 / km) +382m 4:05 / km
ahr:139 max:183

Long rolling run. Super sick fog. After 90min of not seeing anything I felt quite dizzy.
I am not used anymore to such long rolling runs. Legs and hip got quite tired.
C • easier when not alone 4
4 PM

XC skiing, skating 1:25:11 intensity: (39:34 @1) + (42:40 @2) + (2:57 @3)
ahr:136 max:156

Evening ski on la Vue des Alpes.

Thursday Dec 30, 2010 #

7 AM

XC skiing, skating 1:23:33 intensity: (1:07:39 @1) + (15:54 @2)
ahr:117 max:140

XC skiing before breakfast with Thömu. A bit tough to unrust... starting to feel the training from the last days, with time it felt better and better... but I was happy to eat my Nutella bread at the end.
5 PM

100% trails and roads 46:00 [1] 7.22 km (6:22 / km) +331m 5:11 / km
ahr:132 max:192 shoes: Mizuno Cabrakan

Evening run. Tired.

Wednesday Dec 29, 2010 #

11 AM

50% off trails, 50% road 1:16:41 intensity: (34:16 @1) + (6:49 @2) + (23:04 @3) + (10:30 @4) + (2:02 @5) 14.42 km (5:19 / km) +408m 4:40 / km
ahr:143 max:193 shoes: Inov-8 Mudclaw 330 0

Intervals with the boys, partly on the road, but mostly through the forest and snow.
7x4min. Feeling pretty bad at the beginning (still sleepy, I guess) but was able to enjoy more and more the intervals through the training.
3 PM

XC skiing, skating 2:16:49 intensity: (1:48:36 @1) + (28:13 @2)
ahr:130 max:149

One of the most beautiful XC skiing tours I know of, especially when you are all the time between the fog limit.
Skiing with Thömu and Ruud.

Tuesday Dec 28, 2010 #

6 AM

100% trails and roads 1:29:58 intensity: (1:18:22 @1) + (2:52 @2) + (4:41 @3) + (1:44 @4) + (2:19 @5) 15.59 km (5:46 / km) +463m 5:01 / km
ahr:125 max:195 shoes: Mizuno Harrier II

Morning jog with Stefan.
6 PM

XC skiing, skating 1:38:54 intensity: (1:25:51 @1) + (13:03 @2)
ahr:129 max:147

Arrived in La Chaux-du-Milieu where I am staying with a group of orienteering friends for a couple of days.
Night and rainy skiing tour with Sauti.

Monday Dec 27, 2010 #

12 PM

100% trails and roads 1:20:26 intensity: (37:05 @1) + (9:12 @2) + (18:59 @3) + (10:46 @4) + (4:24 @5) 18.24 km (4:25 / km) +51m 4:21 / km
ahr:142 max:176 shoes: Mizuno Rider 13

Intervals with Christophe. 3x10min followed by 5x1min.
5 PM

XC skiing, skating 33:17 intensity: (21:47 @1) + (7:30 @2) + (4:00 @3)
ahr:131 max:179

Social evening skiing with Valentin
8 PM

Strength workout, body we 20:00 [1]

Core strength in the evening

Sunday Dec 26, 2010 #

9 AM

100% trails and roads 50:15 intensity: (36:25 @1) + (8:14 @2) + (5:32 @3) + (4 @4) 8.19 km (6:08 / km) +312m 5:09 / km
ahr:130 max:169 shoes: Mizuno Harrier II

Morning jog in a new setting... with palm trees!

Saturday Dec 25, 2010 #

Strength workout, body we 10:00 [1]

9 AM

100% trails and roads 1:03:05 intensity: (59:56 @1) + (2:22 @2) + (47 @3) 9.27 km (6:48 / km) +358m 5:42 / km
ahr:122 max:161 shoes: Mizuno Cabrakan

Christmas run.

Friday Dec 24, 2010 #

9 AM

100% trails and roads 23:28 intensity: (15:58 @1) + (1:13 @2) + (3:46 @3) + (1:45 @4) + (46 @5) 4.03 km (5:50 / km) +105m 5:09 / km
ahr:134 max:174

Morning jog.
3 PM

100% off trails 1:18:19 intensity: (1:08:27 @1) + (9:47 @2) + (5 @3) 11.2 km (7:00 / km) +460m 5:48 / km
ahr:129 max:153 shoes: Inov-8 Mudclaw 330 0

Run through the woods. A bit slippery with all the fresh snow.

Strength workout, body we 10:00 [1] 0.0 km
ahr:0 max:0

Thursday Dec 23, 2010 #

6 PM

100% trails and roads 51:11 intensity: (31:14 @1) + (2:21 @2) + (3:47 @3) + (2:25 @4) + (11:24 @5) 10.31 km (4:58 / km) +1m 4:58 / km
ahr:121 max:180 shoes: Mizuno Precision 11

CEP intervals. Not fit.
800-1000-2000-1000-800.

Tuesday Dec 21, 2010 #

4 PM

Orienteering 46:44 intensity: (43:09 @1) + (3:35 @2) 7.07 km (6:37 / km) +264m 5:34 / km
ahr:121 max:150 shoes: Inov-8 Mudclaw 330 0

Visit of Thömu Hodel. We went out for some orienteering in Serroue.
Very tired the whole day.

Sunday Dec 19, 2010 #

9 AM

XC skiing, skating 1:41:05 intensity: (43:29 @1) + (13:55 @2) + (21:21 @3) + (7:15 @4) + (15:05 @5)
ahr:136 max:170

Interval skating training with my brother. 3x 3(skating, double poling, skating) x3min (=27min total).
Quite tough. I am not used to do skiing intervals. I should do it more often, excellent cardio vascular training.
C • Ski de fond? 3
5 PM

100% trails and roads 1:02:57 intensity: (36:33 @1) + (6:21 @2) + (20:00 @4) + (3 @5) 11.27 km (5:35 / km) +312m 4:54 / km
ahr:134 max:170

Running intervals. 5x2min uphill and 5x2min flat.
The slippery snow made it a bit hard to get the heart rate up, especially on the flat.

End of a good training week. Now a few days of rest to solidify the effort. Feeling pretty good, though.

Saturday Dec 18, 2010 #

3 PM

Backcountry skiing 1:15:53 intensity: (1:09:25 @1) + (6:28 @2) +904m
ahr:113 max:148

Tested my knew backcountry skiing equipment. Scarpa F1, Ski trab FreeRando Duo... awesome.
4x up the ski lift La Corbatière.
6 PM

25% off road, 75% road 56:54 intensity: (45:21 @1) + (10:16 @2) + (1:05 @3) + (3 @4) + (9 @5) 9.66 km (5:53 / km) +320m 5:03 / km
ahr:132 max:175 shoes: Mizuno Harrier II

Evening jog. Quite slippery.

Friday Dec 17, 2010 #

11 AM

100% trails and roads 1:31:52 intensity: (1:21:32 @1) + (5:01 @2) + (5:19 @3) 16.5 km (5:34 / km) +490m 4:51 / km
ahr:130 max:180 shoes: Mizuno Cabrakan

The tour took me 20min longer than usually... running through gentle 3 inces of snow up to 1 foot in some parts. Strength training.
8 PM

XC skiing, skating 1:29:33 intensity: (44:40 @1) + (34:53 @2) + (10:00 @3)
ahr:134 max:151

Night ski with my brother. Ever changing conditions between snow storm with 0 view and superb open sky with a glowing moon.

Thursday Dec 16, 2010 #

12 PM

100% trails and roads 40:12 intensity: (17:19 @1) + (8:44 @2) + (5:36 @3) + (3:36 @4) + (4:57 @5) 7.32 km (5:30 / km) +308m 4:32 / km
ahr:143 max:194

Lunch jog.
6 PM

100% trails and roads 1:11:42 intensity: (28:27 @1) + (8:22 @2) + (13:45 @3) + (12:57 @4) + (8:11 @5) 14.65 km (4:54 / km) +1m 4:54 / km
ahr:138 max:199 shoes: Mizuno Precision 11

CEP training on the track 3x30``-30``. While we did the intervals a snow storm started... quite special conditions to do a track workout, but it went well.

Wednesday Dec 15, 2010 #

8 AM

100% trails and roads 39:01 intensity: (38:36 @1) + (25 @2) 6.25 km (6:15 / km) +272m 5:08 / km
ahr:124 max:149 shoes: Mizuno Cabrakan

Morning jog.
4 PM

25% off road, 75% road 1:11:56 intensity: (1:07:13 @1) + (4:43 @2) 13.21 km (5:27 / km) +292m 4:54 / km
ahr:121 max:148 shoes: Mizuno Cabrakan

Ran back from the juniors training in Cernier.

Tuesday Dec 14, 2010 #

Strength workout, body we 1:20:00 [1]
shoes: Mizuno Spike 10

Jumps and strength training with the CEP.
7 AM

100% trails and roads 59:44 intensity: (55:21 @1) + (3:40 @2) + (43 @3) 9.48 km (6:18 / km) +387m 5:14 / km
ahr:123 max:158 shoes: Mizuno Rider 13

Morning jog.

Monday Dec 13, 2010 #

12 PM

100% trails and roads 58:56 intensity: (34:56 @1) + (5:40 @2) + (5:52 @3) + (2:29 @4) + (9:59 @5) 11.71 km (5:02 / km) +207m 4:37 / km
ahr:138 max:179 shoes: Mizuno Wave Aero 7

Intervals with Christophe along the lake. We did 6x3min. I wasn't able to push through, not fit enough... I have work to do during the winter.

Sunday Dec 12, 2010 #

7 AM

100% trails and roads 45:00 [2] 6.0 km (7:30 / km) +600m 5:00 / km
shoes: Mizuno Harrier II

Tried to fetch the sun before breakfast... no chance... fog was too high.
8 AM

Strength workout, body we 37:00 [1]

Core strength circuit with the team.
2 PM

Aquajog 30:00 [1]

Ajog with the regional O team.
C • aqua-O 2
6 PM

100% trails and roads 55:00 [2] 13.0 km (4:14 / km)
shoes: Mizuno Harrier II

Ran from Malvilliers home... with a little loop in the forest.

Saturday Dec 11, 2010 #

12 PM

75% off trails, 25% road 2:30:00 [1] 12.0 km (12:30 / km) +1590m 7:31 / km
shoes: Mizuno Harrier II

Long jog with the regional team up the Niederhorn from Beatenberg. Partly quite snowy. It was fun. Super day.

We are spending the weekend with the junior regional team (Sandra and I are coaches) in Beatenberg. Fortunately we planed enough time between the theory to do some nice excursions.
7 PM

Strength workout, body we 20:00 [1]

Core strength in the evening.

Friday Dec 10, 2010 #

Note

No time for training. Had to spend my day in Geneva for work and in the evening we travelled with the regional team to Beatenberg.
Anyway, I selpt really badly, so it would have been wise not to train today.

Thursday Dec 9, 2010 #

Bike or Hometrainer 40:00 intensity: (20:00 @1) + (20:00 @2)

Hometrainer... boring.

Strength workout, body we 20:00 [1]

Core strength.
12 PM

100% trails and roads 1:05:09 intensity: (34:45 @1) + (5:11 @2) + (17:10 @3) + (4:20 @4) + (3:43 @5) 15.35 km (4:15 / km) +6m 4:14 / km
ahr:138 max:176 shoes: Mizuno Precision 11

3x10min with Christophe along the lake. Taking it a bit easy, as I am building my speed workouts.

Wednesday Dec 8, 2010 #

7 AM

100% trails and roads 56:30 intensity: (56:22 @1) + (8 @2) 9.25 km (6:06 / km) +352m 5:08 / km
ahr:124 max:140 shoes: Mizuno Harrier II

Morning jog.
7 PM

100% trails and roads 1:19:49 intensity: (48:51 @1) + (30:27 @2) + (31 @3) 16.32 km (4:53 / km) +448m 4:18 / km
ahr:137 max:158

Evening run... rain/wind storm, even lightening. Unusual for December.

Tuesday Dec 7, 2010 #

Strength workout, body we 1:10:00 [1]
shoes: Mizuno Spike 10

CEP training.
7 AM

100% trails and roads 40:19 intensity: (40:09 @1) + (10 @2) 5.84 km (6:54 / km) +258m 5:39 / km
ahr:117 max:149 shoes: Mizuno Cabrakan

Morning jog.
6 PM

100% trails and roads 30:26 intensity: (1:24 @0) + (22:18 @1) + (4:34 @2) + (2:10 @3) 6.3 km (4:50 / km) +93m 4:30 / km
ahr:132 max:164 shoes: Mizuno Rider 13

Ran to the CEP training.

Monday Dec 6, 2010 #

Note
(rest day)

Rest day

Sunday Dec 5, 2010 #

12 PM

XC skiing, skating 59:02 intensity: (30:02 @1) + (26:34 @2) + (2:26 @3)
ahr:137 max:159

XC skiing with my sister.
7 PM

100% trails and roads 1:21:57 intensity: (40:52 @1) + (41:05 @2) 16.16 km (5:04 / km) +480m 4:25 / km
ahr:138 max:151 shoes: Mizuno Cabrakan

Evening jog in a snow storm.

Finally getting somewhere with my training hours.

Saturday Dec 4, 2010 #

3 PM

XC skiing, skating 2:23:38 intensity: (43:57 @1) + (1:35:55 @2) + (3:46 @3)
ahr:140 max:153

XC skiing tour... started with the sunset and ended way into the night... peaceful.
Tête-de-Ran, La Tourne, Les Ponts de Martel, Mt Dare and back. On top of the Tête de Ran the thermometer showed -9°C and it felt warm compared to the bottom of the valley in Les Ponts de Martel. Maybe -15° to -20°c :-). Clothing started freezing.
C • epic! 1

Friday Dec 3, 2010 #

4 PM

XC skiing, skating 59:56 intensity: (14:33 @1) + (25:01 @2) + (20:22 @3)
ahr:145 max:160

Ski on la Vue.
7 PM

100% trails and roads 1:01:30 intensity: (46:22 @1) + (14:51 @2) + (17 @3)
ahr:132 max:153 shoes: Mizuno Harrier II

Evening run in the snow. Slippery.

Thursday Dec 2, 2010 #

12 PM

100% trails and roads 43:09 intensity: (28:36 @1) + (8:53 @2) + (5:40 @3) 6.35 km (6:48 / km) +238m 5:43 / km
ahr:128 max:164 shoes: Mizuno Harrier II

Lunch break run.
5 PM

100% trails and roads 20:50 intensity: (14:25 @1) + (6:25 @2) 3.41 km (6:07 / km) +89m 5:24 / km
ahr:132 max:151

Evening run. Not much time... but anyway my legs are quite sore.

Wednesday Dec 1, 2010 #

6 PM

100% trails and roads 1:17:25 intensity: (53:03 @1) + (15:00 @2) + (14 @3) + (8 @4) + (9:00 @5) 12.0 km (6:27 / km) +584m 5:11 / km
ahr:110 max:165 shoes: Mizuno Harrier II

We planed intervals with Christophe... but the snow storm didn't make it really easy to do so. Finally we ended up running up the stairs up to le Chanet. I forgot to start my watch, it was about a 3x2min effort, maybe 80m of climb?

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