Left Trevignin at 9, drove to Lyon, train to Lyon centre, TGV to Mulhouse, train to Zurich, train to Shea's apartment. Mostly low stress except the train was late arriving in Mulhouse and I would have missed the connection except the connection was also late.
Running (road)49:01 7.5 km (6:32 / km) +66m6:15 / km ahr:133 max:160 shoes: Saucony Kinvara 12 - 2021
Easy on arrival in Zurich from Shea's with Shea & Cillin. Trains where you don't get up super early much less stress than early planes, and body was feeling good. Mostly flat but with a small bit of a hill. Threw in 4 strides near the end and was moving very nicely. Good chats and lovely weather always make it mor enjoyable.
Running (off-road)1:26:04 11.88 km (7:15 / km) +372m6:16 / km ahr:140 max:169 shoes: Inov8 Roclite '23
Easy shortish long run. Was very lazy in the morning and it got towards afternoon by the time I got out the door. Had planned to park at La Doriaz but it was full. So backup plan was Feclaz. Went up L'Orionde for a change. Bit steep going up a ski slope in parts and the sun was fully out so warm enough. Nice once up though and stopped for a second for the view. Then down to La Sire and another bit of a slog in the sun up Kamuniak, not too bad though. Then nice and rolling on the forest to The Croix. Was supposed to be doing only 80 so was touch and go with the time but it was just there so did it and then the nice downhill to Feclaz. Stopped and walked at 85, but was nearly at the car anyway. Did have some weird hip flexor cramp thing happen while walking so was kinda glad I stopped running anyway!
O-training55:47 5.22 km (10:41 / km) +151m9:20 / km ahr:130 max:160 shoes: Nvii forest 2
Les Crolles orienteering. The other half of a course I did in October, except I was much better, and fitter and the forest was much cleaner so altogether a far more positive experience. Shadowed Gina for one control at the start but I didn't really help all that much so didn't do more. Made one funny mistake where I had done a leg before and remembered going in off a depression and recognised it, only to then realise that I'd made a mistake last time I went in off the same depression...
Gina, Ruth & Don all flew back to Ireland today. Dropped them to the airport and back to Aix for me. Stopped at the lake and had a bit of a sunbathe and swim for a very lovely afternoon.
Running (road)1:18:32 14.45 km (5:26 / km) +26m5:23 / km ahr:144 max:166 shoes: Saucony Kinvara 12 - 2021
10 min tempo (2mins), 6x 2mins (1min)
Swapped the easy run with Friday intervals as the family want to do a walk tomorrow morning.
Down by the lake, so essentially pan flat. Got dropped at Decathlon bu Don and picked up at the south end for a nice point to point route. Felt really good. Working hard but in lovely surrounds makes it easier somehow! Tempo felt really in control at 4:05/k ish pace. The 2 mins I kept to about 3:45/k, even getting a little faster towards the end.