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Training Log Archive: Swisscheese

In the 31 days ending Jan 31, 2016:

activity # timemileskm+m
  100% trails and roads10 9:59:12 70.15(8:32) 112.9(5:18) 3406
  XC skiing, skating3 4:47:32 42.96(6:42) 69.13(4:10) 1068
  Backcountry skiing2 2:48:32 12.3(13:42) 19.79(8:31) 1610
  Run with Lena2 2:04:07 13.59(9:08) 21.87(5:40) 779
  Orienteering1 1:30:32 8.1(11:11) 13.03(6:57) 494
  XC skiing, classical1 1:24:03 10.25(8:12) 16.5(5:06) 304
  Trail running1 1:11:20 6.03(11:49) 9.71(7:21) 824
  Total20 23:45:18 163.38(8:43) 262.94(5:25) 8485
  [1-5]19 23:20:10

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Sunday Jan 31, 2016 #

4 PM

Run with Lena 55:08 intensity: (45:44 @1) + (9:24 @2) 9.66 km (5:43 / km) +322m 4:54 / km
ahr:134 max:150

Run with Lena. Upward trend towards a healthy state is still continuing. Enjoying a run with Lena.

Saturday Jan 30, 2016 #

3 PM

100% trails and roads 47:21 [1] 9.31 km (5:05 / km) +239m 4:30 / km

Still very easy jog.

Friday Jan 29, 2016 #

6 PM

100% trails and roads 43:57 intensity: (42:13 @1) + (1:44 @2) 8.56 km (5:08 / km) +223m 4:33 / km
ahr:129 max:146

Slowly slowly starting to feel better. Still coughing a lot but going for a jogging feels like helping, at least my mental health.

Thursday Jan 28, 2016 #

8 PM

100% trails and roads 25:08 [0] 4.54 km (5:32 / km) +97m 5:00 / km

Tough last 10 days. A super strong cold, with fewer and strong caugh visited our family.
First little, very gentle jog. Not healthy yet, but my body just needed some movement.

Sunday Jan 17, 2016 #

9 AM

XC skiing, skating 2:19:53 intensity: (43:04 @1) + (15:09 @2) + (41:47 @3) + (37:32 @4) + (2:21 @5) 35.36 km (3:57 / km) +420m 3:44 / km
ahr:139 max:174

First XC race in ages. 30km des Franches. Probably my worst result ever, and yet I was a very proud competitor.

Saturday Jan 16, 2016 #

4 PM

XC skiing, skating 1:21:10 intensity: (52:19 @1) + (12:31 @2) + (9:13 @3) + (7:07 @4) 17.22 km (4:43 / km) +310m 4:20 / km
ahr:129 max:203

skiing for the mind :-)

Friday Jan 15, 2016 #

6 PM

Backcountry skiing 1:35:41 intensity: (59:20 @1) + (9:27 @2) + (4:51 @3) + (13:13 @4) + (8:50 @5) 11.73 km (8:10 / km) +934m 5:50 / km
ahr:112 max:175

Nocturne des Gollières. 2nd behind Bryce... man this was a tough race. Not too well prepared for a highly intensive effort.

Thursday Jan 14, 2016 #

1 PM

100% trails and roads 49:34 intensity: (12:20 @1) + (28:43 @2) + (7:18 @3) + (1:13 @4) 10.54 km (4:42 / km) +349m 4:02 / km
ahr:144 max:169

Lunch break jog.
7 PM

Backcountry skiing 1:12:51 intensity: (54:42 @1) + (14:44 @2) + (3:25 @3) 8.07 km (9:02 / km) +676m 6:22 / km
ahr:123 max:160

Skimo with Sandra at night... so romantic :-)))

Tuesday Jan 12, 2016 #

6 PM

Orienteering 1:30:32 intensity: (54:29 @1) + (18:43 @2) + (9:55 @3) + (5:50 @4) + (1:35 @5) 13.03 km (6:57 / km) +494m 5:50 / km
ahr:134 max:195

Club training.

Monday Jan 11, 2016 #

11 AM

100% trails and roads 1:24:25 intensity: (42:37 @1) + (37:20 @2) + (3:51 @3) + (37 @4) 15.89 km (5:19 / km) +576m 4:30 / km
ahr:136 max:167

Lunch break run against the elements... partly horizontal rain than blue sky.

Sunday Jan 10, 2016 #

4 PM

100% trails and roads 1:20:40 intensity: (42:09 @1) + (8:06 @2) + (5:54 @3) + (13:11 @4) + (11:20 @5) 14.82 km (5:27 / km) +665m 4:27 / km
ahr:143 max:176

Interval training:
4x5min uphill (1x up the stairs of Le Chanet) followed by 2x3min. Quite dead at the end... but happy:-).

Saturday Jan 9, 2016 #

3 PM

XC skiing, classical 1:24:03 intensity: (1:18:55 @1) + (5:08 @2) 16.5 km (5:06 / km) +304m 4:40 / km
ahr:124 max:148

Skiing with Stefan on la Vue... not much snow left!

Friday Jan 8, 2016 #

6 AM

Trail running 1:11:20 intensity: (38:13 @1) + (17:47 @2) + (15:20 @3) 9.71 km (7:21 / km) +824m 5:09 / km
ahr:135 max:161

Early run up to La Tourne. Last bit with quite a bit of snow.
4 PM

100% trails and roads 49:57 intensity: (22:55 @1) + (22:51 @2) + (2:57 @3) + (1:14 @4) 10.18 km (4:54 / km) +335m 4:13 / km
ahr:140 max:169

Rolling run.

Wednesday Jan 6, 2016 #

3 PM

XC skiing, skating 1:06:29 intensity: (11:07 @1) + (39:05 @2) + (15:48 @3) + (29 @4) 16.55 km (4:01 / km) +338m 3:39 / km
ahr:145 max:165

Quick skiing on La Vue.

Tuesday Jan 5, 2016 #

6 PM

100% trails and roads 1:12:07 intensity: (39:51 @1) + (6:44 @2) + (5:54 @3) + (15:04 @4) + (4:34 @5) 10.39 km (6:57 / km) +90m 6:39 / km
ahr:124 max:178

Interval training with the CadreNE. 4x1200m with core strength every lap... super hard!!!

Monday Jan 4, 2016 #

12 PM

100% trails and roads 1:00:30 intensity: (30:55 @1) + (26:43 @2) + (1:44 @3) + (1:08 @4) 11.97 km (5:03 / km) +358m 4:24 / km
ahr:139 max:168

Lunch break run.

Sunday Jan 3, 2016 #

12 PM

100% trails and roads 1:25:33 intensity: (1:04:48 @1) + (20:23 @2) + (22 @3) 16.71 km (5:07 / km) +474m 4:29 / km
ahr:131 max:156

Rolling run with Manoo

Friday Jan 1, 2016 #

5 PM

Run with Lena 1:08:59 intensity: (1:05:33 @1) + (3:26 @2) 12.21 km (5:39 / km) +457m 4:45 / km
ahr:125 max:150

Evening run with Lena... both of our smiles at the end of the run made me feel like like this was the best thing in the world:-).

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