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Training Log Archive: Fred76

In the 30 days ending Nov 30, 2018:

activity # timemileskm+m
  Trail22 21:00:31 127.07(9:55) 204.5(6:10) 6949
  Gainage14 7:15:00
  rando1 1:40:00 4.04(24:46) 6.5(15:23) 575
  Total37 29:55:31 131.11 211.0 7524
averages - sleep:9.1 rhr:51

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Friday Nov 30, 2018 #

9 AM

Gainage warm up/down 27:00 [2] **
rhr:53 slept:8.5

Gainage circuit training complet 3 x 30"/30" bonne sensation
4 PM

Trail warm up/down 45:10 [2] ** 8.7 km (5:11 / km) +24m 5:07 / km
shoes: Brooks transcend 5

Footing lent Parc Bertrand + vitesse 6 x 100 m. bonne sensation

Trail intervals 2:06 [5] *** 0.6 km (3:30 / km)
shoes: Brooks transcend 5

Vitesse 6 x 100 m. bonne sensation

Thursday Nov 29, 2018 #

3 PM

Trail warm up/down 50:30 [2] ** 9.7 km (5:12 / km) +120m 4:54 / km
rhr:52 slept:9.0 shoes: Brooks puregrit 5

Footing lent bord du merdensson Vollèges - Le Châble aller/retour

Wednesday Nov 28, 2018 #

2 PM

Trail hills 1:16:00 [2] ** 11.0 km (6:55 / km) +720m 5:12 / km
rhr:52 slept:9.0 shoes: Brooks puregrit 5

Footing vallonnée Volleges parcours les Mayens 2 boucles bonne sensation

Tuesday Nov 27, 2018 #

8 AM

Gainage warm up/down 36:00 [2] **
rhr:54 slept:8.0

Gainage circuit training 4 x 30"/30" 9 exercices bonne sensation

Monday Nov 26, 2018 #

4 PM

Trail warm up/down 41:30 [2] * 8.1 km (5:07 / km) +24m 5:03 / km
rhr:52 slept:8.5 shoes: Brooks transcend 5

Footing lent Parc Bertrand + 3 km allure progressive bonnes sensation

Trail tempo 13:30 [3] *** 3.0 km (4:30 / km) +6m 4:27 / km
shoes: Brooks transcend 5

3 km tempo Parc Bertrand

Sunday Nov 25, 2018 #

10 AM

Trail hills 1:43:00 [2] ** 12.0 km (8:35 / km) +900m 6:15 / km
rhr:53 slept:8.0 shoes: Brooks Cascadia 12 Gore Tex

Taninges - Pras-de-Lys défi des Pavés. 6 km + 850m. 1h'05' descente tranquille neige fraîche et soleil. Attention voiture !...

Saturday Nov 24, 2018 #

6 PM

Gainage warm up/down 27:00 [2] **
rhr:53 slept:8.0

Gainage musculation haut du corps circuit training 3 x 30"/30" 9 exercices bonne sensation

Friday Nov 23, 2018 #

7 AM

Trail hills 1:07:00 [2] ** 8.8 km (7:37 / km) +550m 5:48 / km
rhr:53 slept:8.0 shoes: Brooks Cascadia 12 Gore Tex

Footing vallonnée à jeun Veyrier - Petit Salève en boucle dont 3 x 1'/1' interval en côte sensation moyenne

Trail intervals 3:00 [5] *** 0.3 km (10:00 / km) +75m 4:27 / km
shoes: Brooks Cascadia 12 Gore Tex

Interval en côte 3 x 1'/1' sensation moyenne
4 PM

Trail warm up/down 42:00 [2] ** 8.1 km (5:11 / km) +24m 5:07 / km
shoes: Brooks transcend 5

Footing récupération Parc Bertrand pluie forte

Thursday Nov 22, 2018 #

7 PM

Gainage warm up/down 55:00 [2] **
rhr:54 slept:8.5

Gainage circuit training 5 x 30"/30" complet

Wednesday Nov 21, 2018 #

4 PM

Trail warm up/down 41:40 [2] ** 8.1 km (5:09 / km) +24m 5:04 / km
rhr:53 slept:8.5 shoes: Brooks transcend 5

Footing lent 6 tours Parc Bertrand dont tempo 3 km seuil bonne sensation

Trail tempo 13:20 [3] *** 3.0 km (4:27 / km) +6m 4:24 / km
shoes: Brooks transcend 5

3 boucle 1 km tempo bonnes sensation pluie fine

Tuesday Nov 20, 2018 #

3 PM

Trail warm up/down 50:40 [2] 9.6 km (5:17 / km) +120m 4:58 / km
rhr:52 slept:8.0

Footing vallonnee Volleges - Le Chable par le bord du merdensson bonne sensation frais et venteux

Monday Nov 19, 2018 #

4 PM

Gainage warm up/down 35:00 [2] **
rhr:53 slept:9.0

Gainage circuit training 5 x 30"/30" abdominaux, lombaires, pompes bonne sensation

Sunday Nov 18, 2018 #

9 AM

Gainage warm up/down 44:00 [2] **
rhr:53 slept:8.5

Gainage circuit training 4 x 30"/30" 11 exercices bonne sensation
2 PM

Trail hills 42:30 [2] * 5.5 km (7:44 / km) +400m 5:40 / km
rhr:51 slept:8.5 shoes: Brooks Cascadia 12 Gore Tex

Footing vallonnée Boucle de la Crevasse depuis le Col des Planches bonne sensation

Saturday Nov 17, 2018 #

10 AM

rando hills 1:40:00 [2] ** 6.5 km (15:23 / km) +575m 10:40 / km
rhr:52 slept:9.0

Rando Col de la Ramaz - Col de Chavan - Pointe de Chavasse ( couloir Sud-est ) - Pierre Rouge ( arête Nord ) - Col de la Ramaz joli boucle autour de la Pointe de Chavasse avec passage délicat dans le couloir Sud-est sec et gelé avec piolet. Beaucoup de chamois et sauvage.

Friday Nov 16, 2018 #

10 AM

Gainage warm up/down 30:00 [2] **
rhr:52 slept:8.5

Gainage circuit training 3 x 30"/30" 10 exercices complet bonne sensation
4 PM

Trail long 57:00 [2] ** 11.1 km (5:08 / km) +28m 5:04 / km
rhr:5 shoes: Brooks transcend 5

footing lent Parc Bertrand + vitesse 10 x 100 m. bonne sensation

Trail intervals 3:30 [5] *** 1.0 km (3:30 / km)
shoes: Brooks transcend 5

Plat vitesse 10 x 100 m. bonne sensation

Thursday Nov 15, 2018 #

3 PM

Trail hills 1:13:00 [2] ** 8.5 km (8:35 / km) +650m 6:13 / km
rhr:53 slept:8.5 shoes: Brooks Cascadia 12 Gore Tex

Rando-course vallonnée Le Chesnet - ointe sur Cou par le chalet de Balme bonne sensation et superbe vue sur le massif du Mont-Blanc

Wednesday Nov 14, 2018 #

11 AM

Gainage warm up/down 35:00 [2] **
rhr:53 slept:8.0

Gainage circuit training 5 x 30"/30" 7 exercices bonne sensation

Tuesday Nov 13, 2018 #

3 PM

Trail warm up/down 48:00 [2] 9.1 km (5:16 / km) +70m 5:05 / km
rhr:53 slept:8.0 shoes: Brooks puregrit 5

Footing lent bord du merdensson Volleges - le chable bonne sensation

Monday Nov 12, 2018 #

4 PM

Trail hills 55:00 [2] 9.0 km (6:07 / km) +550m 4:41 / km
rhr:53 slept:8.5 shoes: Brooks puregrit 5

Footing vallonnée Volleges chemin de la Crevasse jusqu'au banc intersection Col du Tronc Pas de Lin dont 1,5 km tempo en côte bonne sensation

Trail tempo 8:00 [3] 1.5 km (5:20 / km) +50m 4:34 / km
shoes: Brooks puregrit 5

Tempo en côte bonne sensation

Sunday Nov 11, 2018 #

8 PM

Gainage warm up/down 28:00 [2] **
rhr:52 slept:9.0

Gainage circuit training abdominaux pompes lombaires 4 x 30"/30" bonne sensation

Saturday Nov 10, 2018 #

7 AM

Gainage warm up/down 21:00 [2] **
rhr:53 slept:8.5

Gainage circuit training abdominaux pompes lombaires 3 x 30"/30" bonne sensation

Friday Nov 9, 2018 #

3 PM

Trail long 1:01:00 [2] ** 12.1 km (5:02 / km) +32m 4:59 / km
rhr:53 slept:8.5 shoes: Brooks transcend 5

Footing long Parc Bertrand bonne sensation
4 PM

Gainage warm up/down 12:00 [2] **

Quadriceps 6 x 1'/1' chaises bonne sensation

Thursday Nov 8, 2018 #

2 PM

Trail hills 57:00 [2] ** 3.6 km (15:50 / km) +1000m 6:38 / km
rhr:53 slept:8.5 shoes: Brooks Cascadia 12 Gore Tex

Parcours Vertical du môle bonne sensation avec bâtons descente tranquille

Trail warm up/down 30:00 [2] ** 4.4 km (6:49 / km)
shoes: Brooks Cascadia 12 Gore Tex

Parcours Vertical du môle descente tranquille

Wednesday Nov 7, 2018 #

2 PM

Trail warm up/down 42:10 [2] * 8.0 km (5:16 / km) +130m 4:52 / km
rhr:52 slept:9.0 shoes: Brooks puregrit 5

Footing plat récupération Vollèges - le Châble bord du merdensson

Tuesday Nov 6, 2018 #

3 PM

Trail hills 1:05:00 [2] ** 10.5 km (6:11 / km) +575m 4:52 / km
rhr:53 slept:9.0 shoes: Brooks puregrit 5

Footing vallonnée chemin de la la Crevasse jusqu'au banc intersection Col du Tronc Pas de Lin descente technique et raide bonne sensation

Monday Nov 5, 2018 #

4 PM

Gainage warm up/down 35:00 [2] **
rhr:54 slept:9.0

Gainage circuit training abdominaux pompes lombaires 5 x 30"/30" bonne sensation

Sunday Nov 4, 2018 #

10 AM

Trail warm up/down 17:45 [2] ** 3.5 km (5:04 / km) +15m 4:58 / km
rhr:53 slept:8.0 shoes: Brooks puregrit 5

Échauffement course la Derupe + 4 accélérations bonne sensation
11 AM

Trail race 49:10 [3] 5.5 km (8:56 / km) +800m 5:11 / km
shoes: Brooks puregrit 5

Course la Derupe 17eme rang vétéran 1 superbe course et convivial

Saturday Nov 3, 2018 #

7 AM

Trail warm up/down 41:00 [2] ** 8.1 km (5:04 / km) +24m 4:59 / km
rhr:54 slept:8.0 shoes: Brooks transcend 5

Footing lent à jeun bonne sensation Parc Bertrand
8 AM

Gainage warm up/down 10:00 [2] **

Gainage quadriceps chaise 5 x 1'/1' bonne sensation

Thursday Nov 1, 2018 #

9 AM

Gainage warm up/down 40:00 [2] **
rhr:52 slept:9.0

Gainage circuit training abdominaux pompes lombaires quadriceps mollets 4 x 40"/20" bonne sensation
4 PM

Trail long 1:01:00 [2] 12.1 km (5:02 / km) +32m 4:59 / km
rhr:52 slept:9.0 shoes: Brooks transcend 5

Footing lent Parc Bertrand bonne sensation

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