Training Archive: Swisscheese

XC skiing, skating 1:49:47
ahr:130 max:219

Family reunion on xc skis.

50% off trails, 50% road 36:00 5.82 km (6:11 / km) +240m 5:08 / km

Evening run with running drills at the end.

25% off road, 75% road 26:43 3.61 km (7:25 / km)
ahr:103 max:166 shoes: Mizuno Gore-tex

Warm up for the cross.

25% off road, 75% road 25:42 7.81 km (3:17 / km) +25m 3:14 / km
ahr:173 max:178 shoes: Mizuno Wave Kaze

Cross de Planeyse. XC running race. Frozen/snowy ground. Pretty fast conditions. Lost about 1min to Jérôme Schaffner... knowing his shape I guess it wasn't too bad of a race for me. But who knows, there weren't enough people of my strength to compare my effort with. Anyway, I felt quite ok during the whole race. It was fun and it was a good training. I tried to keep splits of my laps every 2km (it turned out to be less according to my gps): 6:03, 6:16, 6:18, 6:12.

100% trails and roads 32:02 4.09 km (7:49 / km)
ahr:118 max:164 shoes: Mizuno Gore-tex

Cool down.

Strength workout, body we 1:13:00 [1]

Strength training with Sandra. Took it a little easy... I'm a bit tired and I would rather not have sore muscles tomorrow as I am running a xc running race.

XC skiing, skating 2:25:00 [1]

XC skiing with backpack towards a well deserved cheese Fondue in the Métairie de Bienne.

100% trails and roads 1:21:00 17.42 km (4:39 / km) +210m 4:23 / km
ahr:127 max:184

Interval training with Christophe. 3x(10x30'' fast -30'' jog pace), rest 5min.
I planed to do 4 sets... but chickened out.

100% trails and roads 59:56 9.92 km (6:03 / km) +290m 5:16 / km
ahr:121 max:146 shoes: Mizuno Harrier II

Morning run. Uh, really cold, tough to get out of the feathers in those conditions.

100% trails and roads 1:19:00 [2] 16.42 km (4:49 / km) +390m 4:18 / km
ahr:181 max:232 shoes: Mizuno Harrier II

Evening run.

100% trails and roads 30:00 [1] 5.22 km (5:45 / km) +140m 5:04 / km
shoes: Mizuno Harrier II

Morning jog.

Strength workout, body we 20:00 [1] 0.08 km (4:13:10 / km)

Core strength... could smell the breakfast coffee waiting for me while doing the exercices...mmh.

100% trails and roads 1:19:57 15.89 km (5:02 / km) +140m 4:49 / km
ahr:134 max:186 shoes: Mizuno Rider 12 II

Intervals with Sandra and Christophe. 2', 5', 10', 3', 2', 1'. Rest 1', 2', 3', 1', 1'.
Pfew, got lucky with the conditions. It was snowing hard but it didn't stick yet to the road... a few hours later the roads looked quite different.

Strength workout, body we 1:30:00 [1]
shoes: Mizuno Spike 10

Strength training in Bern again. It has been a month this last time I was attending this training.... felt quite tough and

100% trails and roads 43:00 6.83 km (6:18 / km) +180m 5:34 / km
shoes: Mizuno Harrier II

Easy evening jog. Footing quite difficult because of icy trails.