Training Archive: Swisscheese

Note

Travelling back to Switzerland.

100% off trails 2:05:00 20.5 km (6:06 / km) +450m 5:30 / km
shoes: Mizuno Harrier

Run in the Superstition with Dani. 1st Water trailhead, Parker pass, boulder canyon, garden valley, 1st water canyon and back.

100% off trails 1:18:45 11.75 km (6:42 / km) +450m 5:38 / km
ahr:139 max:194 shoes: Inov 8 Roclite 285

Run along (or mnore around) Beckie, Sandra and Peter who where hiking. Did some fun intervals through the big stone fields of South mountain park: 3x10x40''fast, 20'' recovery.

100% trails and roads 1:12:33 15.15 km (4:47 / km) +150m 4:34 / km
ahr:138 max:192

Evening run in South mountain park with Sandra and Peter on the bike. Did 2x10x30'' fast, 30'' recovery. Felt actually nicely hard.

Strength workout, body we 1:15:00 [1]

Strength training. Core strength, jumps and some squads.

100% trails and roads 1:14:27 13.03 km (5:43 / km)
ahr:133 max:170 shoes: Mizuno Harrier

Morning run at Sandra's dad's place. Taking it easy, not feeling to fresh...

100% trails and roads 1:28:40 17.28 km (5:08 / km) +580m 4:24 / km
ahr:142 max:198 shoes: Mizuno Harrier

8x3min intervals with Dani in Sedona... tough tough but good.

100% trails and roads 1:08:39 13.09 km (5:15 / km) +400m 4:33 / km
ahr:134 max:154 shoes: Inov 8 Roclite 285

Afternoon run... in pouring rain in Sedona.

C • oh, too bad :-( 1

XC skiing, skating 2:04:06
ahr:130 max:152

XC skiing in Flagstaff with Sandra. I played the happy dog running around Sandra.

C • :-) :-) :-) 1

XC skiing, skating 48:24
ahr:138 max:150

Afternoon skiing with Dani... aah, fun downhills on windy tracks.

100% trails and roads 1:09:00 15.98 km (4:19 / km) +150m 4:07 / km
shoes: Mizuno Rider 12 II

Lonely road run with Dani. We ran until the road wasn't cleared anymore... almost no cars on a 8 meters wide road.
Every 5min we would run 1min fast. In total we did 10x1min fast.

100% trails and roads 57:55 12.1 km (4:47 / km)
ahr:131 max:155

After the skiing jog on the road 180. They didn't plow it more than 1 mile further... so I actually crossed only 3 cars in 50min. Quite nice to have a 2 line road just by myself.
Road was going through an mixture of open high Pine and Aspen forest. Sun was slowly setting. View over Humphrey's peak. ...eye watering.

XC skiing, skating 1:00:13
ahr:142 max:156

XC skiing at the Flagstaff Nordic Center. Now I understand why so many runners come here to train. Flagstaff has wonderful forests.
The xc tracks are very nicely set, always turning, going through different forest types (an amalgam of the prettiest forests) and giving new views over the surrounding.

Unfortunately we had an accident with our RV on the way to the training. So we spent most of the day on the accident site and taping a new rear mirror to our "monster"... not the first choice to spend a superb blue sky day with 4 feet of snow just waiting to be skied on.