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Training Log Archive: Fred76

In the 7 days ending Jan 28:

activity # timemileskm+m
  Trail6 5:36:15 37.97(8:51) 61.1(5:30) 941
  Gainage3 1:40:00
  Ski de randonnée1 1:16:00 3.29(23:05) 5.3(14:20) 700
  Total10 8:32:15 41.26 66.4 1641
averages - sleep:8.6 rhr:53

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MoTuWeThFrSaSu

Sunday Jan 28 #

8 AM

Ski de randonnée hills 1:16:00 [2] ** 5.3 km (14:20 / km) +700m 8:38 / km
rhr:53 slept:8.0

Le Levron - Les Blisiers aller/retour montée 1h neige gelée à l'ombre et moyenne au soleil beau temps.

Saturday Jan 27 #

8 AM

Gainage warm up/down 30:00 [2] **
rhr:53 slept:8.5

Gainage 3 x 40"/20" 10 exercices complet
6 PM

Trail 1:02:00 [2] 12.1 km (5:07 / km) +32m 5:03 / km
shoes: Brooks transcend 4

Footing lent 6 tours Parc Bertrand 4 boucle 1 km bonne sensation

Friday Jan 26 #

7 PM

Trail warm up/down 57:00 [2] 11.1 km (5:08 / km) +28m 5:04 / km
rhr:53 slept:8.5 shoes: Brooks transcend 4

Footing lent Parc Bertrand 6 tours + 3 boucle 1 km sensation moyenne

Thursday Jan 25 #

8 AM

Gainage warm up/down 35:00 [2]
rhr:52 slept:9.0

Gainage 5 x 40"/20" 7 exercices bonne sensation
7 PM

Trail warm up/down 37:15 [2] 7.29 km (5:07 / km) +20m 5:02 / km
shoes: Brooks transcend 4

Parc Bertrand 30' échauffement puis 3 x 5' tempo R = 1' 10' minutes retour au calme bonne sensation

Trail tempo 15:00 [3] 3.36 km (4:28 / km) +12m 4:23 / km
shoes: Brooks transcend 4

Tempo 3 x 5' R = 1' tranquille bonne sensation

Wednesday Jan 24 #

7 AM

Trail hills 1:10:00 [2] ** 8.5 km (8:14 / km) +680m 5:53 / km
shoes: Brooks Cascadia 11 Gore Tex

Footing à jeun Veyrier - Monnetier 2 x boucle Monnetier - Petit Salève bonne sensation
7 PM

Trail warm up/down 42:00 [2] ** 8.1 km (5:11 / km) +24m 5:07 / km
rhr:53 slept:8.5 shoes: Brooks transcend 4

Trail 6 tours Parc Bertrand bonne sensation

Tuesday Jan 23 #

8 PM

Gainage warm up/down 35:00 [2]
rhr:53 slept:8.5

Gainage 5 x 40"/20" 7 exercices bonne sensation

Monday Jan 22 #

3 PM

Trail warm up/down 43:00 [2] ** 8.23 km (5:14 / km) +70m 5:01 / km
rhr:53 slept:9.0 shoes: Brooks transcend 4

Vessy 25' échauffement VMA en côte 3 x 2' R = descente plat 2 x 2' R = 1'10" retour au calme 10' bonne sensation

Trail intervals 10:00 [4] *** 2.42 km (4:07 / km) +75m 3:34 / km
shoes: Brooks transcend 4

VMA côte pente 5 % 3 x 2' R = descente plat 2 x 2' R = 1'10" bonne sensation

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