Monday Mar 31 |
 | Stretching (Cottereau) 30:00 [0] | |
| slept:7.0 |
| |
Sunday Mar 30 |
| Road running long (Aerobic) 1:28:11 [2] 18 km (4:54 / km) +100m 4:46 / km | |
| ahr:144 max:158 slept:7.5 shoes: Asics 2110 |
| Noon, Bout-du-monde - Vessy, aerobic run, feeling so so because of the cold of Gabriel! |
Saturday Mar 29 |
| Track (MAF Test) 53:34 [2] 10.5 km (5:06 / km) +40m 5:00 / km | |
| slept:7.5 shoes: Asics 1110 |
| Morning, Bout-du-Monde, MAF Test (151), 5km: 4'39"1, 4'45"8, 4'46"7, 9'40"0, Total: 23'51"6, moy. 4'46"3. Bon test!! |
Friday Mar 28 |
| Trail (Easy) 30:49 [1] 5.5 km (5:36 / km) +30m 5:27 / km | |
| slept:7.5 shoes: Asics 1100 |
| Afternoon, easy running, feeling a little bit loose. |
| Stretching 30:00 [0] | |
| slept:7.5 |
| Night, stretching Cottereau. |
Thursday Mar 27 |
| Road running long (Aerobic) 1:14:53 [3] 15.5 km (4:50 / km) +100m 4:41 / km | |
| slept:7.5 shoes: Asics 1110 |
| Afternoon, Bout-du-Monde Lap 21'30", 1km: 4'25" to 4'30", feeling good!! |
Wednesday Mar 26 |
| Trail (Aerobic) 49:31 [1] 9.5 km (5:13 / km) +30m 5:08 / km | |
| slept:7.5 shoes: Asics 1110 |
| Morning, aerobic run Bout-du-Monde 4 laps from 6'45" to 6'27", feeling good. |
Monday Mar 24 |
| Stretching (Core + Stretching) 40:00 [0] | |
| |
| Afternoon, core exercises + stretching, no run, feel tired. |
Sunday Mar 23 |
| Road running long (Aerobic long) 1:29:33 [3] 17 km (5:16 / km) +400m 4:43 / km | |
| shoes: Asics 2110 |
| Noon, 3x uphills Cries by the road, feeling very good, pace OK. |
Saturday Mar 22 |
| Trail hills (Hilly run) 46:10 [2] 9.5 km (4:52 / km) +150m 4:30 / km | |
| |
| Morning, hilly run Vessy - Bout du Monde, feeling good. |
Friday Mar 21 |
| Road running (Easy) 30:01 [1] 5.6 km (5:22 / km) +30m 5:13 / km | |
| shoes: Asics 1110 |
| Morning, easy run, recovery, feeling a little bit tired of yesterday. |
| Stretching 25:00 [0] | |
| |
| Afternoon, stretching. |
Thursday Mar 20 |
| Road running long (Aerobic) 1:13:17 [2] 15 km (4:53 / km) +100m 4:44 / km | |
| slept:8.0 shoes: Asics 1110 |
| Afternoon, aerobic (Lydiard), pace a little bit too high (4'40'/km), feeling light and good |
Wednesday Mar 19 |
| Road running hills (Hilly run) 42:11 [2] | |
| slept:8.0 shoes: Asics 1110 |
| Morning, hilly run with five hills, feeling good. |
Sunday Mar 16 |
| Trail long (LSD) 1:27:32 [3] | |
| slept:8.0 shoes: Asics 1100 |
| Afternoon, long run, Pont de Sierne with 8 hills (3). Feeling good. |
Saturday Mar 15 |
| Trail (Endurance) 44:45 [1] | |
| slept:7.5 |
| Morning, easy run Bout du monde - Vessy. Afternoon walk with Ana and Gabriel. |
Thursday Mar 13 |
| Trail tempo (RDC) 1:06:40 [3] 13.5 km (4:56 / km) +60m 4:50 / km | |
| ahr:149 max:167 slept:7.5 shoes: Asics 1110 |
| Afternoon, Bout du Monde, 15' warm up + 2x15' RDC with 3' R + 18' slow down. Feeling good. |
Tuesday Mar 11 |
| Trail intervals (88% Intermittent) 1:08:49 [4] 14.5 km (4:45 / km) +30m 4:42 / km | |
| slept:7.5 shoes: Asics 1100 |
| Afternoon, 15' warm up + 3x10 (30"-30") at 88% of max pace a little bit higher.., r= 5' easy, without heartrate monitor + 15' slow down. Feeling good! |
Sunday Mar 9 |
| Trail long (LSD specific) 1:12:03 [1] 10 km (7:12 / km) +500m 5:46 / km | |
| slept:8.0 shoes: Asics 2110 |
| Afternoon, mountainous trail Vollèges - Levron. Feeling good, morning was tired. |
Saturday Mar 8 |
| Trail hills (PAL) 1:06:30 [5] 12 km (5:32 / km) +240m 5:02 / km | |
| slept:7.5 shoes: Asics 1110 |
| Noon, 15' warm up + 5' medium + 5x20" - 1' + 6x Hills Home Vessy: 42"6 - 41"8 - 42" - 43" - 43" - 43"2, r=2'45" + 19' slow down. Hard, feeling good. |
Thursday Mar 6 |
| Track intervals (VMA moy.) 1:02:35 [5] 12.5 km (5:00 / km) +30m 4:57 / km | |
| slept:7.5 shoes: Asics ds trainer |
| Afternoon, Bout du Monde, 7x400, r=200: 1'25"7 - 1'27"5, 1'24"4, 1'29" - 1'27"2 - 1'28"1 - 1'27"4, very windy, feeling a little bit tired. |
Wednesday Mar 5 |
| Trail (Endurance) 44:43 [1] 8.5 km (5:16 / km) +60m 5:05 / km | |
| slept:7.5 shoes: Asics ds trainer |
| Afternoon, easy run, feeling good |
| Stretching 15:00 [0] | |
| |
| Stretching after run. |
Tuesday Mar 4 |
| Track intervals (VMA courte) 58:45 [5] 10 km (5:52 / km) +30m 5:47 / km | |
| ahr:147 max:175 slept:7.5 shoes: Asics ds trainer |
| Morning, 8x200 on track: 40", r=100. Feeling tired and training is difficult. Stop after 8 reps. Wanted to do 10 reps. First VMA training after a long time.... |
Saturday Mar 1 |
| Road running tempo 1:03:08 [4] 12 km (5:16 / km) +100m 5:03 / km | |
| ahr:147 max:166 slept:6.5 shoes: Asics ds trainer |
| Noon, 15' warm up + 2x15' tempo (Avg 159P-160P) with 2' R + 15' cool down. Bout-du-Monde Vessy, feeling ok. rainy and not enough sleep the night before... |