Training Log Archive: roarIn the 7 days ending May 28, 2023:
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Sunday May 28, 2023 #
1 PM
Running (off-road) 1:26:04 11.88 km (7:15 / km) +372m 6:16 / km
ahr:140 max:169 shoes: Inov8 Roclite '23
Easy shortish long run. Was very lazy in the morning and it got towards afternoon by the time I got out the door. Had planned to park at La Doriaz but it was full. So backup plan was Feclaz. Went up L'Orionde for a change. Bit steep going up a ski slope in parts and the sun was fully out so warm enough. Nice once up though and stopped for a second for the view. Then down to La Sire and another bit of a slog in the sun up Kamuniak, not too bad though. Then nice and rolling on the forest to The Croix. Was supposed to be doing only 80 so was touch and go with the time but it was just there so did it and then the nice downhill to Feclaz. Stopped and walked at 85, but was nearly at the car anyway. Did have some weird hip flexor cramp thing happen while walking so was kinda glad I stopped running anyway!
Saturday May 27, 2023 #
9 AM
O-training 55:47 5.22 km (10:41 / km) +151m 9:20 / km
ahr:130 max:160 shoes: Nvii forest 2
Les Crolles orienteering. The other half of a course I did in October, except I was much better, and fitter and the forest was much cleaner so altogether a far more positive experience. Shadowed Gina for one control at the start but I didn't really help all that much so didn't do more. Made one funny mistake where I had done a leg before and remembered going in off a depression and recognised it, only to then realise that I'd made a mistake last time I went in off the same depression...
5 PM
Note
Gina, Ruth & Don all flew back to Ireland today. Dropped them to the airport and back to Aix for me. Stopped at the lake and had a bit of a sunbathe and swim for a very lovely afternoon.
Friday May 26, 2023 #
8 AM
Hill Walk 2:55:53 10.46 km (16:49 / km) +700m 12:36 / km
ahr:97 max:141
Les Fenêtres, which is the mountain that's kind of the top of Montage de Bange
Thursday May 25, 2023 #
10 AM
Running (road) 1:18:32 14.45 km (5:26 / km) +26m 5:23 / km
ahr:144 max:166 shoes: Saucony Kinvara 12 - 2021
10 min tempo (2mins), 6x 2mins (1min)
Swapped the easy run with Friday intervals as the family want to do a walk tomorrow morning.
Down by the lake, so essentially pan flat. Got dropped at Decathlon bu Don and picked up at the south end for a nice point to point route. Felt really good. Working hard but in lovely surrounds makes it easier somehow! Tempo felt really in control at 4:05/k ish pace. The 2 mins I kept to about 3:45/k, even getting a little faster towards the end.
Swapped the easy run with Friday intervals as the family want to do a walk tomorrow morning.
Down by the lake, so essentially pan flat. Got dropped at Decathlon bu Don and picked up at the south end for a nice point to point route. Felt really good. Working hard but in lovely surrounds makes it easier somehow! Tempo felt really in control at 4:05/k ish pace. The 2 mins I kept to about 3:45/k, even getting a little faster towards the end.
Wednesday May 24, 2023 #
6 PM
Swimming 34:36 [3] 1.4 km (24:43 / km)
In the outdoor pool in Aix. 50m pool is much tougher work than the 25m in work, you really have to go much further before the break with the turn. Did do some messing about and had some technique instructions from Don who has had technique instructions from someone else. Great secondhand info.
Tuesday May 23, 2023 #
9 AM
Running (off-road) 2:04:43 17.03 km (7:19 / km) +922m 5:46 / km
ahr:154 max:176 shoes: Saucony Kinvara 12 - 2021
1 hour steady uphill
Easy warm up over to Pugny before doing 1h of uphill on the Cremaillere. As an old railway it's got a good solid gradient, but is definitely runnable, (unlike the Pugny path). Tried to keep at a steady effort the whole way. One section low down had been kind of wrecked by logging machines, but there was a thin strip where it was ok to run. Passed some hikers at about 30 mins. They had a dog and the guy said to the dog (in French) "you don't eat runners" as I went past. Glad the dog got the reminder. Skipped the tunnel on the way up because it's too dark, but the bypass is hella steep and muddy so that was a few minutes of struggle. Quite a grind up the last section then that seemed to never end, but topped out eventually at 55 mins, so kept going quick up to the actual summit.
Stopped for a minute up there and ate a jelly before taking it easy back down the same way. Good run. If I can run up hills like that in Switzerland I'll be grand,
Easy warm up over to Pugny before doing 1h of uphill on the Cremaillere. As an old railway it's got a good solid gradient, but is definitely runnable, (unlike the Pugny path). Tried to keep at a steady effort the whole way. One section low down had been kind of wrecked by logging machines, but there was a thin strip where it was ok to run. Passed some hikers at about 30 mins. They had a dog and the guy said to the dog (in French) "you don't eat runners" as I went past. Glad the dog got the reminder. Skipped the tunnel on the way up because it's too dark, but the bypass is hella steep and muddy so that was a few minutes of struggle. Quite a grind up the last section then that seemed to never end, but topped out eventually at 55 mins, so kept going quick up to the actual summit.
Stopped for a minute up there and ate a jelly before taking it easy back down the same way. Good run. If I can run up hills like that in Switzerland I'll be grand,
Monday May 22, 2023 #
6 PM
Running (road) 44:55 [3] 7.45 km (6:02 / km) +59m 5:48 / km
shoes: Saucony Kinvara 12 - 2021
Working from the French house for the week. Nice evening run around the local roads with 4 strides thrown in.