Training Archive: szurcher

running 57:44 [1] 9.5 km (6:05 / km) +225m 5:26 / km
ahr:152 max:168 shoes: Brooks axiom

Running is so good for the body and soul.

Note

forced rest day... 1 day to go before *they* start...

C • hang in there!! 3

running 21:34 [1] 3.7 km (5:50 / km) +85m 5:14 / km
shoes: Karhu (red)

Sanity run... going slowly crazy.

running 30:33 [2] 5.5 km (5:33 / km) +80m 5:11 / km
ahr:148 max:166 shoes: Mizuno Rider 12

Recovery jog

strength 22:41 [1]

core strength! finally did some of this again.

running warm up/down 44:43 [1] 7.5 km (5:58 / km) +95m 5:36 / km
ahr:155 max:178 shoes: Inov-8 X-talon

Warm up and cool down for a trail race just by our house in the forest we train in. Felt good on my warm-up, I think I have recovered from Sunday's 5km race.

Today I am running 10 km!

running race 42:52 [5] 10 km (4:17 / km) vdot: 47.8
ahr:188 max:195 shoes: Inov-8 X-talon

10km trail race

The course has some up and down, some bigger trails and some single-track trails winding all around (lots of winding trails, I love that!) It was a 5km course that we ran twice. There was 100 meters of climb per loop (200 total).

I started hard but in control, wasn't sure what pace I should be / could run. One lady got ahead of me between the 1st and 2nd kilometer by about 25-30 seconds, I *could* have gone with her, but I didn't have the self confidence in my running speed (for 10km). However, my legs felt good, much better than on Sunday and I could run aggressively the whole way. The only thing holding me back was an annoying side ache after each downhill. This kept me from pushing a little harder, even though my legs/lungs/heart felt strong enough to go a little bit faster. The course was really fun to run and I really enjoyed myself. Too bad that lady stayed about 30 seconds ahead of me the whole time, no chance to catch her, but she wasn't moving faster than me either. Oh well. Still first in my age category (only 2 years left until I have to race the 30+ yikes).

Came through the 5km at 21:16

Splits:
km (ave HR)
3km: 12.39 (186) gradual climb dispersed over the 3 km
4km: 4.12 (186) big climb 25 meter at once
5th: 4.21(187) trying to be conservative, still 5km to go
6th: 4.14 (189)
8th: 9:07 (188) getting a little slower (some climb)
9th: 4:09 (191) and this is with the hill. cool!
10th: 4:11 (192)

Total: 42.52

I'm happy with that, but the goal is to run it in under 41, and then eventually under 40 min... doable, right?

C • Awesome race!!! Goodonya! ... 2

running 30:00 [1] 5.2 km (5:46 / km) +70m 5:24 / km
ahr:142 max:161 shoes: Brooks axiom

morning jog

running 54:50 [2] 9.2 km (5:58 / km) +255m 5:14 / km
ahr:154 max:171 shoes: Karhu (red)

I just love these woods by my house! I keep finding different exciting single track trails to run on. It's so much fun! Single track trials are something I miss about Colorado, Switzerland has a lot of forest, but most trails are fairly large and not single-track in nature. Here in our new woods there are tons of them, winding, up and down! It really motivates me for every training.

C • Single Track 1

running 49:33 [2] 9 km (5:30 / km) +225m 4:54 / km
ahr:147 max:174

Marc's home :-)))))))))))) and we went running together :-))))))

The world is a better place now!