Wednesday Apr 30 |
 | 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 |
| Trail (Easy mountain trail) 55:07 [1] 9.5 mi (5:47 / mi) +500m 3:06 / km | |
| ahr:133 max:150 slept:8.0 |
| Afternoon, Vollèges - Le Levron - Vollèges. Easy pace feeling good. |
Saturday Apr 26 |
| Trail tempo (Mountain trail) 1:33:19 [3] 10 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 |
| Trail (Endurance) 1:10:34 [1] 13 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 |
| Road running (Easy) 33:18 [1] 6 km (5:33 / km) | |
| ahr:132 max:148 shoes: Asics 1110 |
| Morning, easy jogg to cool down from yesterday |
Wednesday Apr 23 |
| Trail hills (Hills repeat) 1:15:18 [4] 12 km (6:16 / 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 |
| 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 |
| Trail long (Long) 1:21:51 [1] 15 km (5:27 / km) +100m 5:17 / km | |
| slept:8.0 shoes: Asics 2110 |
| long run hilly trail, feeling good. |
Saturday Apr 19 |
| Track intervals (4x1000) 58:56 [5] 12 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 |
| Trail hills (Hills repeat + PMAI) 59:32 [5] 11 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 |
| Core Training (RRNEWS CORE) 15:00 [0] | |
| |
| Afternoon, legs feeling tired. |
| Stretching (Cotreau) 25:00 [0] | |
| |
| Afternoon. |
Sunday Apr 13 |
| Trail long (Long) 1:34:48 [2] 9 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 |
| 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 |
| 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 |
| Road running (Aerobic) 1:01:30 [2] 12 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 |
| Road running (Aerobic) 1:25:00 [2] 17 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. |
| Stretching (Cottereau) 25:00 [0] | |
| |
| |
Saturday Apr 5 |
| Road running (Aerobic) 58:48 [2] 11.6 km (5:04 / km) +90m 4:53 / km | |
| ahr:138 max:149 slept:8.0 shoes: Asics ds trainer |
| Noon, Bout-du-Monde Vessy, feeling good despite the beginning of the cold. Need to be careful and rest... |
Thursday Apr 3 |
| Road running (Aerobic) 1:04:58 [2] 13 km (5:00 / km) +100m 4:49 / km | |
| ahr:143 max:156 slept:6.0 shoes: Asics ds trainer |
| Afternoon, Bout-du-Monde Vessy, feeling tired, need to sleep more...(Gabi very ill!!) |
Wednesday Apr 2 |
| Trail (Hilly run) 45:23 [2] 8.5 km (5:20 / km) +150m 4:54 / km | |
| ahr:135 max:152 slept:7.0 shoes: Asics 1100 |
| Afternoon, hill repeats at max aerobic Home Vessy, legs feeling tired. |
| Stretching (Cottereau) 30:00 [0] | |
| slept:7.0 |
| |
Tuesday Apr 1 |
| Road running (Aerobic) 1:03:49 [2] 12.5 km (5:06 / km) +100m 4:55 / km | |
| ahr:143 max:155 slept:5.0 shoes: Asics 1110 |
| afternoon, Bout-du-Monde - Vessy, feeling good despite a bad night (Gabi is ill), |