Thursday Jan 17 |
 | Road running hills (Hills repeat) 40:07 [4] 7.5 km (5:21 / km) +150m 4:52 / km | |
| ahr:140 max:170 slept:7.5 |
| Morning, 7 repeats (50") with 1'10" rest (down hill). Feeling good, but left knee aching a little bit. |
Wednesday Jan 16 |
| Strength (Force) 45:00 [0] | |
| slept:8.0 |
| Afternoon after work, strength training specific to running. |
| Trail (Slow) 50:28 [1] 9 km (5:36 / km) | |
| ahr:134 max:143 slept:8.0 shoes: Asics 2110 |
| Morning, slow jogging, feeling good, rainy |
Sunday Jan 13 |
| Cross country skiing tempo (Skating) 1:10:00 [3] 17 km (4:07 / km) +150m 3:57 / km | |
| ahr:158 max:168 slept:7.5 |
| Le Marchairuz, good snow conditions, sunny but wax is regular...Very nice training! |
Saturday Jan 12 |
| Track (Test) 1:17:30 [4] 14 km (5:32 / km) | |
| ahr:152 max:178 slept:7.5 shoes: Asics 2110 |
| Test heratrate on track. Speed low heartrate high. Seems to be tired...Beginnning at 140 and add 5 pulse pro km til 175. |
Wednesday Jan 9 |
| Trail intervals (VMAI) 56:48 [4] 12.5 km (4:33 / km) +100m 4:22 / km | |
| ahr:150 max:178 slept:7.5 shoes: Asics 2110 |
| 25 minutes warm up + 2x8(30"-30"), r=2' + 12' warm down, on trail 100%vVo2max, feeling good and pace is correct (not too fast as usual...) |
Sunday Jan 6 |
| Trail (Endurance) 52:25 [2] 10 km (5:14 / km) +75m 5:03 / km | |
| ahr:139 max:153 slept:8.0 shoes: Asics 2110 |
| Morning before noon, rainy, slow pace, feeling good. |
| Stretching 25:00 [0] | |
| |
| fAternoon. |
Saturday Jan 5 |
| Trail (Endurance + technical exe) 58:07 [2] 9.5 km (6:07 / km) +10m 6:05 / km | |
| ahr:142 max:167 slept:8.0 shoes: Asics ds trainer |
| Rainy, afternoon, felling good, 30' endurance + technical exercises on grass. |
Friday Jan 4 |
| Trail (Endurance) 1:01:54 [2] 11 km (5:38 / km) +145m 5:17 / km | |
| ahr:143 max:153 slept:8.0 shoes: Asics 1100 |
| Easy footing after come back to Geneva. Feeling ok no more... |
Wednesday Jan 2 |
| Strength 58:00 [0] | |
| rhr:46 |
| Strentgh training, afternoon, no time to run, chlid to care. |
| Stretching 15:00 [0] | |
| |
| After strength. |
Tuesday Jan 1 |
| Trail (Endurance) 46:05 [1] 8.5 km (5:25 / km) +110m 5:06 / km | |
| ahr:137 max:149 rhr:48 slept:8.0 shoes: Asics 2110 |
| Afternoon, lightjogging on snow, cold. Feeling ache in the back... |
| Stretching 25:00 [0] | |
| |
| Stretching evening. Back still aching... |