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Training Log Archive: Swisscheese

In the 7 days ending Jan 21:

activity # timemileskm+m
  Trail running5 6:28:38 38.55(10:05) 62.04(6:16) 2660
  XC skiing, skating1 2:02:23 20.75(5:54) 33.39(3:40) 712
  Backcountry skiing1 1:51:49 9.36(11:57) 15.06(7:25) 1491
  Strength workout, body we1 35:00
  Total8 10:57:50 68.65 110.49 4863
  [1-5]7 10:22:50

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Sunday Jan 21 #

10 AM

XC skiing, skating 2:02:23 intensity: (1:32:57 @1) + (13:02 @2) + (15:43 @3) + (41 @4) 33.39 km (3:40 / km) +712m 3:19 / km
ahr:130 max:163

XC skiing on La Vue in the thickest fog possible with strong gales of wind :-)). Tried my best to ski some sections with tempo.

Saturday Jan 20 #

6 PM

Trail running 56:36 [1] 9.63 km (5:53 / km) +294m 5:06 / km
ahr:114 max:132

Easy evening jog

Friday Jan 19 #

5 AM

Trail running 1:09:16 intensity: (30:53 @1) + (38:23 @2) 9.09 km (7:37 / km) +746m 5:24 / km
ahr:141 max:177

Run up La Tourne in still tough conditions with Baptiste. This time departure at 0525, 30min earlier than yesterday!
5 PM

Backcountry skiing 1:51:49 intensity: (1:11:21 @1) + (13:28 @2) + (20:33 @3) + (6:27 @4) 15.06 km (7:25 / km) +1491m 4:58 / km
ahr:130 max:167

Skimo interval training with Pascal. 2x 20min hard... had to hold on in the beginning to keep up. The longer it went the better I felt. Tough training day though with very little sleep (4hrs)... I was happy to fall in bed in the evening :-)

Thursday Jan 18 #

Strength workout, body we 35:00 [0]

Strength workout. 5x20 quads reps with 70kg and 2x20 hamstring reps
5 AM

Trail running 1:27:43 [2] 12.04 km (7:17 / km) +785m 5:30 / km

Early run up to La Tourne with Baptiste and run down to Les Grattes.

Wednesday Jan 17 #

1 PM

Trail running 2:00:03 intensity: (1:20:03 @1) + (20:00 @3) + (20:00 @4) 22.94 km (5:14 / km) +798m 4:27 / km
ahr:110 max:156

Special training: 1h10 warm up, than accelerated 4 times every 10min to end at almost full speed. Nice one!!

Tuesday Jan 16 #

6 PM

Trail running 55:00 intensity: (30:00 @1) + (25:00 @4) 8.33 km (6:36 / km) +37m 6:28 / km

ANCO interval training. 4x1.2km loops in the fields. Between each loop we had to do a set of killer core strength exercises. Because of the stormy weather the training was kept short.

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