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Training Log Archive: Swisscheese

In the 31 days ending Jan 31, 2017:

activity # timemileskm+m
  Trail running14 17:27:08 94.48(11:05) 152.06(6:53) 10055
  XC skiing, skating7 8:26:24 81.64(6:12) 131.38(3:51) 2815
  100% trails and roads5 4:44:38 35.5(8:01) 57.13(4:59) 1441
  Orienteering2 2:57:39 16.04(11:05) 25.81(6:53) 938
  Run with Lena1 2:20:00 14.09(9:56) 22.68(6:10) 823
  Ski with Lena2 2:19:39 18.97(7:22) 30.52(4:35) 535
  XC skiing, classical1 50:15 7.46(6:44) 12.0(4:11) 310
  Total32 39:05:43 268.18(8:45) 431.59(5:26) 16917
  [1-5]32 39:04:42

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Tuesday Jan 31, 2017 #

6 AM

Trail running 1:10:16 intensity: (36:42 @1) + (33:30 @2) + (4 @3) 9.49 km (7:24 / km) +748m 5:19 / km
ahr:136 max:152 shoes: Salomon Proto 3

Run up to La Tourne.
6 PM

100% trails and roads 1:18:56 intensity: (56:39 @1) + (4:03 @2) + (7:30 @3) + (10:32 @4) + (12 @5) 14.3 km (5:31 / km) +501m 4:42 / km
ahr:122 max:171 shoes: Salomon Proto 3

Interval training with the club juniors. 6x3min uphill.

Monday Jan 30, 2017 #

12 PM

100% trails and roads 41:36 [1] 7.67 km (5:25 / km) +176m 4:52 / km
ahr:118 max:135

Easy lunch break jog. Tired... tough nights lately.

Saturday Jan 28, 2017 #

10 AM

Trail running 1:17:21 intensity: (1:01 @0) + (1:09:35 @1) + (6:45 @2) 9.99 km (7:45 / km) +763m 5:36 / km
ahr:132 max:148 shoes: Salomon Proto 3

Run up to La Tourne, meeting the kids to play in the snow while Sandra goes xc skiing.

Friday Jan 27, 2017 #

6 AM

Trail running 1:10:16 intensity: (26:00 @1) + (28:00 @2) + (16:16 @3) 9.6 km (7:19 / km) +770m 5:13 / km
ahr:146 max:160 shoes: Salomon Proto 3

Early run up La Tourne
4 PM

XC skiing, skating 1:11:54 intensity: (1:08:36 @1) + (3:18 @2) 18.25 km (3:56 / km) +455m 3:30 / km
ahr:129 max:146

Quick skiing before getting the kids at la Creche.

Thursday Jan 26, 2017 #

5 AM

Trail running 1:17:44 intensity: (50:19 @1) + (27:24 @2) + (1 @3) 10.22 km (7:36 / km) +805m 5:27 / km
ahr:134 max:152 shoes: Salomon Proto 3

Run up to La Tourne.
5 PM

XC skiing, skating 1:17:47 intensity: (1:05:58 @1) + (11:49 @2) 22.06 km (3:32 / km) +456m 3:12 / km
ahr:131 max:146

Sunset skiing Around Mont Racine... magical.

Wednesday Jan 25, 2017 #

7 PM

100% trails and roads 1:14:12 intensity: (37:41 @1) + (24:14 @2) + (10:48 @3) + (1:29 @4) 14.92 km (4:58 / km) +415m 4:22 / km
ahr:137 max:166

Run back from our shopping outing in Marin Centre.

Monday Jan 23, 2017 #

12 PM

XC skiing, skating 1:27:11 intensity: (1:06:31 @1) + (20:40 @2) 24.37 km (3:35 / km) +506m 3:14 / km
ahr:132 max:150

Best skiing conditions only 11min from home... what can I ask for more?

Sunday Jan 22, 2017 #

2 PM

XC skiing, skating 1:22:01 intensity: (15:27 @1) + (44:40 @2) + (21:54 @3) 23.75 km (3:27 / km) +519m 3:07 / km
ahr:146 max:161

Skiing on La Tourne.
6 PM

100% trails and roads 43:08 intensity: (17:50 @1) + (3:33 @2) + (6:53 @3) + (13:46 @4) + (1:06 @5) 9.73 km (4:26 / km) +178m 4:04 / km
ahr:142 max:172

Evening intervals. Again 4x6min.

Friday Jan 20, 2017 #

5 PM

100% trails and roads 46:46 intensity: (20:55 @1) + (7:23 @2) + (11:14 @3) + (7:14 @4) 10.52 km (4:27 / km) +171m 4:07 / km
ahr:135 max:169

Quick intervals. 4x6min.

Thursday Jan 19, 2017 #

5 AM

Trail running 1:18:41 intensity: (19:52 @1) + (21:47 @2) + (36:07 @3) + (55 @4) 9.8 km (8:02 / km) +806m 5:41 / km
ahr:145 max:164 shoes: Salomon Proto 3

Run up to La Tourne with Stefan.
4 PM

Ski with Lena 1:09:54 intensity: (54:26 @1) + (15:28 @2) 14.55 km (4:48 / km) +279m 4:23 / km
ahr:126 max:150

Beautiful skiing tour with Lena.

Wednesday Jan 18, 2017 #

5 PM

Trail running 46:14 [1] 8.46 km (5:28 / km) +178m 4:57 / km
ahr:125 max:138

O2 run in the snow.

Tuesday Jan 17, 2017 #

6 AM

Trail running 1:21:19 intensity: (17:48 @1) + (32:21 @2) + (23:54 @3) + (6:35 @4) + (41 @5) 11.05 km (7:22 / km) +823m 5:22 / km
ahr:144 max:172 shoes: Salomon Proto 3

Run up and down to La Tourne with Baptiste.

Sunday Jan 15, 2017 #

10 AM

XC skiing, skating 1:41:27 [2] 22.35 km (4:32 / km) +502m 4:05 / km

Skiing on La Tourne

Saturday Jan 14, 2017 #

11 AM

Trail running 1:41:36 intensity: (1:00:33 @1) + (37:25 @2) + (3:28 @3) + (10 @4) 14.87 km (6:50 / km) +781m 5:25 / km
ahr:135 max:164 shoes: Salomon Proto 3

Run up to La Tourne and back... through winter wonderland!

Friday Jan 13, 2017 #

5 PM

XC skiing, skating 37:18 intensity: (36:29 @1) + (49 @2) 7.52 km (4:58 / km) +148m 4:31 / km
ahr:122 max:142

Jumped out of work for a quick skiing in the snow storm before getting the kids in the Crèche.

Thursday Jan 12, 2017 #

6 AM

Trail running 1:10:50 intensity: (24:54 @1) + (15:25 @2) + (24:42 @3) + (5:49 @4) 9.97 km (7:06 / km) +771m 5:07 / km
ahr:146 max:165

Run up to La Tourne with Stefan. Super slippery snow conditions. Tough, Stefan pushed hard in front of me.

Wednesday Jan 11, 2017 #

5 PM

XC skiing, classical 50:15 intensity: (31:00 @1) + (18:18 @2) + (57 @3) 12.0 km (4:11 / km) +310m 3:43 / km
ahr:132 max:154

Rainy conditions on La Vue des Alpes... brrrr!

Tuesday Jan 10, 2017 #

6 AM

Trail running 1:14:57 intensity: (42:38 @1) + (32:08 @2) + (11 @3) 9.8 km (7:39 / km) +780m 5:28 / km
ahr:137 max:152

Run up to La Tourne
6 PM

Orienteering 1:42:07 intensity: (1:06:32 @1) + (9:21 @2) + (16:06 @3) + (8:56 @4) + (1:12 @5) 14.08 km (7:15 / km) +550m 6:04 / km
ahr:133 max:173 shoes: Salomon Proto 3

Club training in Le Trembley.

Sunday Jan 8, 2017 #

10 AM

Ski with Lena 1:09:45 intensity: (34:44 @1) + (30:50 @2) + (4:11 @3) 15.98 km (4:22 / km) +256m 4:03 / km
ahr:138 max:157

Saturday Jan 7, 2017 #

6 PM

Trail running 1:19:23 intensity: (45:36 @1) + (5:00 @2) + (8:16 @3) + (17:15 @4) + (3:16 @5) 15.02 km (5:17 / km) +509m 4:31 / km
ahr:137 max:173 shoes: Salomon Proto 3

Interval training. 10x3min (6 of them uphill).

Friday Jan 6, 2017 #

5 PM

XC skiing, skating 48:46 intensity: (38:01 @1) + (9:47 @2) + (58 @3) 13.08 km (3:44 / km) +229m 3:26 / km
ahr:130 max:155

And the snow is back :-)

Thursday Jan 5, 2017 #

6 AM

Trail running 1:11:26 intensity: (50:52 @1) + (19:35 @2) + (59 @3) 9.41 km (7:35 / km) +760m 5:24 / km
ahr:132 max:155

Run up to La Tourne with Stefan and Janne... delayed the start by 30min not to shock our Finn.

Wednesday Jan 4, 2017 #

12 PM

Trail running 1:51:36 intensity: (1:44:08 @1) + (7:28 @2) 19.8 km (5:38 / km) +1090m 4:25 / km
ahr:129 max:150

Lunch break run up to Mont Racine and back.

Tuesday Jan 3, 2017 #

7 PM

Orienteering 1:15:32 intensity: (1:00:40 @1) + (14:35 @2) + (17 @3) 11.73 km (6:26 / km) +388m 5:32 / km
ahr:127 max:154 shoes: Salomon Proto 3

Orienteering with Janne in Serroue... this was probably the one and only time I'll night orienteered with more ease then him.

Sunday Jan 1, 2017 #

10 AM

Trail running 35:29 intensity: (20:15 @1) + (14:43 @2) + (31 @3) 4.58 km (7:45 / km) +471m 5:07 / km
ahr:135 max:155 shoes: Salomon Proto 3

Run up to meet the family for a skiing picnic in the forest of Moosalp.
3 PM

Run with Lena 2:20:00 [2] 22.68 km (6:10 / km) +823m 5:13 / km

Congrats Lena, I think you beat all Matti's records!
Zeneggen-Moosalp and back. Slept the whole time... actually a bit too bad, the sunset was fantastic. I wish I could have jumped in your sleeping bag for the downhill, it was really cold!!!
C • Das wär doch ein Projekt für dich... 2

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