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Training Log Archive: Swisscheese

In the 7 days ending May 6, 2012:

activity # timemileskm+m
  100% trails and roads8 7:15:34 53.87(8:05) 86.69(5:01) 2684
  25% off road, 75% road1 1:30:36 9.72(9:19) 15.65(5:47) 679
  Strength workout, body we4 1:30:00
  Bike or Hometrainer1 1:20:00 12.97(6:10) 20.88(3:50) 892
  Orienteering1 59:00 5.72(10:19) 9.2(6:25) 283
  Total15 12:35:10 82.28 132.41 4538

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MoTuWeThFrSaSu

Sunday May 6, 2012 #

Strength workout, body we 30:00 [1]

Core strength
5 PM

25% off road, 75% road 1:30:36 [1] 15.65 km (5:47 / km) +679m 4:45 / km

Slowish jog into the Gorge de l'Areuse.

Saturday May 5, 2012 #

Strength workout, body we 22:00 [1]

Core strength.
8 AM

100% trails and roads 12:02 [1] 2.17 km (5:33 / km) +44m 5:03 / km

Mini jog

Friday May 4, 2012 #

12 PM

100% trails and roads 1:18:00 17.23 km (4:32 / km) +491m 3:58 / km

The usual loop, but added a few spurts at 20kmh which I was holding between a few seconds and up to 2min.
5 PM

100% trails and roads 1:12:00 12.04 km (5:59 / km) +802m 4:29 / km
shoes: Mizuno Harrier II

Ran up to La Tourne and back down to Rochefort where Sandra parked the car. Gorgeous day to run up into the Jura.

Thursday May 3, 2012 #

6 AM

100% trails and roads 42:13 [1] 8.35 km (5:03 / km) +198m 4:31 / km
shoes: Mizuno Enigma

Morning jog.
4 PM

100% trails and roads 1:31:00 18.78 km (4:51 / km) +336m 4:27 / km

Intervals with Christophe.
1:40 flat at 20kmh followed by 30sec uphill sprint all out. 10x, 3min break. First time I did such a training but it felt excellent.
8 PM

Strength workout, body we 20:00 [1]

Core strength

Wednesday May 2, 2012 #

12 PM

100% trails and roads 43:17 [1] 7.55 km (5:44 / km) +304m 4:46 / km

Jog over lunch.
8 PM

Bike or Hometrainer 1:20:00 20.88 km (3:50 / km) +892m 3:09 / km

I planed to go rollerskiing, but my skis didn't survive the winter. So I undusted my bike and climbed the highest mountain (Mt-Racine) in short range.

Tuesday May 1, 2012 #

1 PM

100% trails and roads 1:16:11 16.4 km (4:39 / km) +505m 4:02 / km
ahr:134 max:150 shoes: Mizuno Enigma

Lunch run. Rolling speed.
5 PM

Orienteering 59:00 [1] 9.2 km (6:25 / km) +283m 5:33 / km
shoes: Inov-8 Oroc 280

Club training in le Prévoux with a reduced map.
Course setter Baptiste R... he fullfilled the expectations.
6 PM

Strength workout, body we 18:00 [3]

Monday Apr 30, 2012 #

7 PM

100% trails and roads 20:51 [1] 4.19 km (4:59 / km) +4m 4:57 / km

Recovery jog.

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