Thursday Feb 28 |
 | Road running (Aerobic (136-146P)) 1:05:14 [2] 12 km (5:26 / km) +100m 5:13 / km | |
| ahr:139 max:150 slept:7.5 shoes: Asics ds trainer |
| Morning, Bout-du-Monde Vessy, feeling good and fast. |
Wednesday Feb 27 |
| Track (Test) 49:53 [3] 8.5 km (5:52 / km) +30m 5:46 / km | |
| ahr:139 max:171 slept:8.0 shoes: Asics ds trainer |
| Morning, Test: 15' warm up + 1000 (150P) 4'51", r=2' + 1000 (159P) 4'24", r=2' + 1000 (168P) 4'00" + 15' warm down. Feeling good. Next test in three weeks. |
Sunday Feb 24 |
| Trail long (Aerobic long) 1:23:48 [2] 11.8 km (7:06 / km) +730m 5:25 / km | |
| ahr:139 max:155 slept:8.0 shoes: Asics 2110 |
| Afternoon, Vollèges - La Crevasse, mountainous trail, feeling good. Warm. |
Saturday Feb 23 |
| Trail intervals (Fartleck) 58:46 [4] 10.55 km (5:34 / km) +285m 4:54 / km | |
| ahr:145 max:172 slept:8.0 shoes: Asics 2110 |
| Vollèges, mid-day, hilly laps on Parcours Vita, fartleck. Feeling good but little tired after training. First intensity. |
Thursday Feb 21 |
| Trail (Aerobic (140-150)) 1:03:24 [2] 11.5 km (5:31 / km) +50m 5:24 / km | |
| ahr:141 max:153 slept:8.0 shoes: Asics ds trainer |
| Morning, 35' aerobic (150), bout du monde, feeling bad at beginning but getting better... |
Wednesday Feb 20 |
| Trail (Footing slow) 40:09 [1] 7.5 km (5:21 / km) +50m 5:11 / km | |
| slept:7.5 shoes: Asics 2110 |
| Morning, easy jogg, legs feeling heavy...No Hrte monitor |
| Core Training 15:00 [0] | |
| |
| Night, Core training exercises (RRNEWS). |
Sunday Feb 17 |
| Trail long (Aerobic) 1:33:10 [3] 17.45 km (5:20 / km) +150m 5:07 / km | |
| ahr:144 max:155 rhr:42 slept:7.5 shoes: Asics 2110 |
| Morning, Long distance aerobic, Bout du Monde - Pont de Sierne, feeling good, need to recover tomorrow (more sleep hours...) |
Saturday Feb 16 |
| Trail (Aerobic) 1:01:31 [3] 11.93 km (5:09 / km) +50m 5:03 / km | |
| ahr:147 max:160 slept:8.5 shoes: Asics ds trainer |
| Morning, Bout du Monde 5 laps aerobic (154P): 6'06" 153, 6'09" 154, 6'07" 155, 6'08" 156, 6'12" 156. Feeling good. |
Thursday Feb 14 |
| Trail (144P) 44:30 [2] 8.1 km (5:30 / km) +50m 5:20 / km | |
| ahr:141 max:152 slept:6.5 shoes: Asics ds trainer |
| Morning, Bout du Monde, 3 laps. Not very good night because of the baby. |
Wednesday Feb 13 |
| Trail 1:01:46 [2] 11.85 km (5:13 / km) +50m 5:06 / km | |
| ahr:146 max:161 slept:7.5 shoes: Asics 2110 |
| Morning, Bout du Monde, 15' warm up then 5 laps 1.3k at 154P: 6'04" (151) - 6'07" (154) - 6'05" (156) - 6'09" (156) - 6'10" (156). Feeling good. |
Monday Feb 11 |
| Trail (Easy) 30:06 [1] 5 km (6:01 / km) +50m 5:44 / km | |
| slept:7.0 shoes: Asics 2110 |
| Morning, easy jogg after LSD of yesterday. Felling a little bit tired in the legs.. |
Sunday Feb 10 |
| Trail long 1:27:04 [3] 16.34 km (5:20 / km) +211m 5:00 / km | |
| ahr:151 max:160 slept:7.0 shoes: Asics 2110 |
| Morning, LSD Geneva till Pont de Sierne on trail, cold, feeling good after day of rest! Keep it. |
Saturday Feb 9 |
| Stretching 25:00 [0] | |
| slept:7.5 |
| Afternoon, stretching and core training, a little bit tired... |
Friday Feb 8 |
| Road running 29:23 [1] 4.89 km (6:01 / km) +50m 5:43 / km | |
| slept:7.0 shoes: Asics ds trainer |
| Easy running, Morning, feeling tired from yesterday training. |
Thursday Feb 7 |
| Trail long (LSD) 1:04:50 [2] 12 km (5:24 / km) +200m 4:59 / km | |
| slept:7.0 shoes: Asics 2110 |
| Base training after poor results of yesterday! Without heartrate monitor. Feeling good. |
Wednesday Feb 6 |
| Track race (vVO2 Test) 5:27 [5] 1.5 km (3:38 / km) vdot: 49.4 | |
| slept:7.0 shoes: Asics ds trainer |
| Morning, test vVO2 on track: 1500 5'27", 12" more than last year!! I need to build a good base!! |
| Trail warm up/down 44:24 [2] 6.62 km (6:42 / km) +119m 6:09 / km | |
| slept:7.0 shoes: Asics ds trainer |
| Warm up and slow down for vVO2 test! |
Monday Feb 4 |
| Trail (Endurance) 44:55 [1] 8.02 km (5:36 / km) | |
| ahr:142 max:165 slept:6.0 shoes: Asics 1100 |
| Morning, Bout-du-Monde, easy jogging, 3 laps, feeling good. |