In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running, mostly off road||8|| 6:32:11|| 53.03||(7:24)|| 85.34||(4:36)|| 1840|
| ||Road Running||3|| 3:08:23|| 25.74||(7:19)|| 41.43||(4:33)|| 500|
| ||Hill running||2|| 2:25:13|| 13.84||(10:29)|| 22.28||(6:31)|| 2960|
| ||Total||11|| 12:05:47|| 92.62||(7:50)|| 149.05||(4:52)|| 5300|
Road Running warm up/down 1:04:29  13.01 km (4:57 / km) +260m 4:30 / km
5km warm up on the roads on the first part of the race course. Felt a few twinges from not running last night, glutes and hip flexors a bit stiff. Got better as I ran. Cool down running back from the cable car station. Getting hungry so had to leave the group and get back quickly for food!
Hill running race 1:01:48  10.97 km (5:38 / km) +1350m 3:29 / km
Neirivue Moleson race. My fourth time racing here and first victory! There were a few good guys including Andy but after gradually increasing the effort over the first 1-2km they began to drop off until I had a little gap after 3km. Tried to stay relaxed and enjoy the course and save some energy for the final steep bit. We ran the longer route because of the snow damaging or covering part of the path so was about 3’ slower but my time from 2016 was similar. In 2013 it was the same route as today and I was 1.04 something. Andy 2nd and Jacob had a really good run for 3rd so Scottish 1, 2, 3! Awesome day and generally happy with how things have improved after three big weeks.
Running, mostly off road 30:10  6.09 km (4:57 / km) +90m 4:37 / km
Easy jog to stretch the legs after the travel. Feeling better by the end.
Running, mostly off road 1:06:38  15.02 km (4:26 / km) +310m 4:01 / km
Easy run on the trails and around the lakes with a few little strides/hill efforts mixed in the last few km. Achilles a bit stiff when I woke up but was fine when running.
Running, mostly off road 1:16:33  18.36 km (4:10 / km) +500m 3:40 / km
Steady undulating run on trails around the town and forest. A few laps of the lakes mixed in too. Finished with 3 x 2’ uphill on the steep path near the flat. Felt pretty good all the way except on the steep climbs, lacked energy a bit. So on the three super steep reps at the end it felt like the hardest effort possible.
Running, mostly off road 35:03  7.41 km (4:44 / km) +100m 4:26 / km
Easy jog out to the lake and forest around there. Nice and easy and feeling fairly good.
Running, mostly off road 1:14:46  16.1 km (4:39 / km) +360m 4:11 / km
Easy run linking up lots of the nice forest trails. Legs feeling good, foot a bit stiff as usual but loosening off.
Running, mostly off road 42:49  9.01 km (4:45 / km) +210m 4:15 / km
Easy run checking out a new evening loop plus strides. Moving better than this morning and foot much better too.
Road Running 56:49  11.42 km (4:59 / km) +120m 4:44 / km
Easy warm up and cool down etc with Alex in Sierre on roads and trails around Geronde, a few little hilly bits too.
Road Running intervals 24:35  8.0 km (3:04 / km) +30m 3:01 / km
4 x 2km (3’ easy) by the Rhône. First rep feeling a bit heavy legged but got smoother and quicker each time and four reps was the perfect amount. Good having Alex to run with although he had to abandon the last one. Feeling decent on the flat running so would like to keep this going during the summer. Hopefully I can run uphill well too, will find out soon.
Running, mostly off road 34:16  7.32 km (4:41 / km) +110m 4:21 / km
Easy run from the apartment to the lake then in the forest and back. Everything a bit stiff but loosening off quickly.
Road Running 42:30  9.0 km (4:43 / km) +90m 4:30 / km
Easy running in Sierre and Chippis trying to pick up a trail to the start of the race route for Sierre Zinal. The path I had in mind was blocked by construction work so had a long detour and was fed up and hungry after a light breakfast.
Hill running 1:23:25  11.31 km (7:23 / km) +1610m 4:19 / km
Steady relaxed effort up the climb to Chandolin. Was carrying a bag with some clothes and food/water so even trying not to push at all it was still some effort. Never gets any easier! Nice to be back on the race course again. When the climb levelled out after Ponchete I felt a bit lightheaded but probably from altitude and reducing energy levels in the cold air.
Running, mostly off road 31:56  6.03 km (5:18 / km) +160m 4:41 / km
Easy run with Dan and Ben from Chandolin. This is the flattest run here! Starting uphill from 2000m altitude so took it slow but felt better throughout. Cold and damp.
all weeks |