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Training Log Archive: sevyrun

In the 30 days ending Apr 30, 2008:

	activity	#	time	miles		km		+m
	Trail	8	9:35:52	58.28	(9:53)	93.79	(6:08)	3120
	Road running	9	8:38:03	62.7	(8:16)	100.9	(5:08)	700
	Track	2	2:04:44	15.84	(7:52)	25.5	(4:53)	120
	Stretching	4	1:45:00
	Core Training	1	15:00
	Total	20	22:18:39	136.82		220.19		3940
	[1-5]	19	20:18:39
averages - sleep:7.9

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Wednesday Apr 30, 2008 #

Track intervals (4x1000) 1:05:48 [5] 13.5 km (4:52 / km) +60m 4:46 / km
ahr:146 max:182 shoes: Asics ds trainer

Bout du Monde 4x1000: 3'53" with 2'20" rest (400m), feeling great.

Monday Apr 28, 2008 #

Trail (Easy mountain trail) 55:07 [1] 9.5 mi (5:48 / mi) +500m 4:59 / mi
ahr:133 max:150 slept:8.0

Afternoon, Vollèges - Le Levron - Vollèges. Easy pace feeling good.

Saturday Apr 26, 2008 #

Trail tempo (Mountain trail) 1:33:19 [3] 10.0 km (9:20 / km) +850m 6:33 / km
ahr:143 max:167 slept:8.0

Afternoon, Vollèges - Col du Tronc - Vollèges, feeling good during the climb (1h02'07" going up).

Friday Apr 25, 2008 #

Trail (Endurance) 1:10:34 [1] 13.0 km (5:26 / km) +150m 5:08 / km
ahr:140 max:151 slept:8.0 shoes: Asics ds trainer

Bout du Monde pt de Sierne, hilly trail, feeling good.

Thursday Apr 24, 2008 #

Road running (Easy) 33:18 [1] 6.0 km (5:33 / km)
ahr:132 max:148 shoes: Asics 1110

Morning, easy jogg to cool down from yesterday

Wednesday Apr 23, 2008 #

Trail hills (Hills repeat) 1:15:18 [4] 12.0 km (6:17 / km) +300m 5:35 / km
ahr:144 max:175 slept:8.5 shoes: Asics 1110

Afternoon, Hills repeat Vessy Pt de Sierne, 10x (53", r=1'05"), feeling good.

Tuesday Apr 22, 2008 #

Road running (Easy) 49:44 [1] 9.5 km (5:14 / km) +60m 5:04 / km
ahr:137 max:149 slept:7.0 shoes: Asics 1110

Morning, Feeling good despite a bad night.

Sunday Apr 20, 2008 #

Trail long (Long) 1:21:51 [1] 15.0 km (5:27 / km) +100m 5:17 / km
slept:8.0 shoes: Asics 2110

long run hilly trail, feeling good.

Saturday Apr 19, 2008 #

Track intervals (4x1000) 58:56 [5] 12.0 km (4:55 / km) +60m 4:47 / km
slept:8.0 shoes: Asics 1110

Bout du Monde, 4x1000: 4'01" - 3'58" - 3'58" - 4'01" with 3'15" rest (500). Very windy

Stretching (Cottereau) 25:00 [0]

Thursday Apr 17, 2008 #

Trail hills (Hills repeat + PMAI) 59:32 [5] 11.0 km (5:25 / km) +150m 5:04 / km
slept:8.0 shoes: Asics 1110

6 hills repeat Home Vessy (51" - r= 1'18") + 10(30"-30"). Feeling good.

Monday Apr 14, 2008 #

Core Training (RRNEWS CORE) 15:00 [0]

Afternoon, legs feeling tired.

Stretching (Cotreau) 25:00 [0]

Afternoon.

Sunday Apr 13, 2008 #

Trail long (Long) 1:34:48 [2] 9.0 km (10:32 / km) +920m 6:58 / km
ahr:138 max:153 slept:8.0 shoes: Asics 2110

Afternoon, Trail run Vollèges - Levron - Cries - Château and come back. 3 hills with 350m. climb each. Feeling good.

Saturday Apr 12, 2008 #

Road running (Easy) 40:30 [1] 7.8 km (5:12 / km) +30m 5:06 / km
slept:7.0 shoes: Asics 1110

Morning, tired, easy run still a little bit sick...

Thursday Apr 10, 2008 #

Road running (Aerobic Legs speed) 1:00:26 [1] 11.5 km (5:15 / km) +100m 5:02 / km
ahr:139 max:151 slept:7.0 shoes: Asics 2110

Afternoon, Vessy, 4 times downhill for leg speed (aerobic cf. Maffetone), feeling tired...

Wednesday Apr 9, 2008 #

Road running (Aerobic) 1:01:30 [2] 12.0 km (5:08 / km) +100m 4:55 / km
slept:7.5 shoes: Asics 1100

Afternoon, Bout-du-Monde - Vessy with 6 strides of 20" - r=1', ok.

Sunday Apr 6, 2008 #

Road running (Aerobic) 1:25:00 [2] 17.0 km (5:00 / km) +120m 4:50 / km
slept:8.0 shoes: Asics 2110

Noon, long aerobic run without Heartrate monitor. pace 4'57" to 4'46"/km, feeling good.