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Training Log Archive: Fred76

In the 31 days ending Jan 31, 2019:

activity # timemileskm+m
  Trail18 22:44:30 122.92(11:06) 197.82(6:54) 8064
  Gainage12 7:46:00
  Ski de randonnée3 3:46:00 11.68(19:21) 18.8(12:01) 1690
  Total33 34:16:30 134.6 216.63 9754
averages - sleep:9.1 rhr:53

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Thursday Jan 31, 2019 #

10 AM

Trail long 1:08:00 [2] ** 13.2 km (5:09 / km) +40m 5:04 / km
rhr:52 slept:9.0 shoes: Brooks transcend 5

Footing lent Parc Bertrand bonne sensation

Wednesday Jan 30, 2019 #

3 PM

Trail hills 1:26:00 [2] 9.0 km (9:33 / km) +650m 7:01 / km
rhr:53 slept:9.0 shoes: Brooks Cascadia 12 Gore Tex

Footing vallonnée Beaumont - Grand Piton en boucle bonne sensation 10 - 20 cm neige fraîche

Tuesday Jan 29, 2019 #

10 AM

Trail long 46:00 [2] ** 8.6 km (5:21 / km) +24m 5:17 / km
rhr:53 slept:9.0 shoes: Brooks transcend 5

Footing lent Parc Bertrand dont 4 x 5' tempo R = 1' tranquille bonne sensation

Trail tempo 20:00 [4] ** 4.6 km (4:21 / km) +16m 4:16 / km
shoes: Brooks transcend 5

4 x 5' tempo bonne sensation

Monday Jan 28, 2019 #

10 AM

Gainage warm up/down 45:00 [2] **
rhr:53 slept:9.0

Gainage circuit training haut du corps 5 x 30"/30" bonne sensation

Sunday Jan 27, 2019 #

3 PM

Trail hills 1:04:00 [2] ** 8.5 km (7:32 / km) +550m 5:41 / km
rhr:52 slept:9.0

Footing vallonnée Veyrier Petit Saleve en boucle bonne sensation

Saturday Jan 26, 2019 #

10 AM

Ski de randonnée hills 1:11:00 [2] ** 5.0 km (14:12 / km) +500m 9:28 / km
rhr:53 slept:9.0

Ski de rando Sommand - Haute Pointe par le Coin descente direct neige poudreuse

Friday Jan 25, 2019 #

10 AM

Trail long 1:45:00 [2] *** 10.6 km (9:54 / km) +880m 7:00 / km
rhr:53 slept:9.0 shoes: Brooks Cascadia 12 Gore Tex

Sortie rando-course Veyrier - Grande Gorge - Téléphérique - Veyrier bonne sensation avec bâtons neige fraîche et froid

Thursday Jan 24, 2019 #

9 AM

Gainage warm up/down 30:00 [2] **
rhr:53 slept:9.0

Gainage circuit training 3 x 30"/30" bonne sensation
5 PM

Gainage warm up/down 30:00 [2] **

Gainage circuit training 3 x 30"/30" bonne sensation

Wednesday Jan 23, 2019 #

11 AM

Trail long 1:07:30 [2] ** 13.2 km (5:07 / km) +40m 5:02 / km
rhr:52 slept:9.0 shoes: Brooks transcend 5

Footing lent Parc Bertrand bonne sensation

Tuesday Jan 22, 2019 #

10 AM

Gainage warm up/down 27:00 [2] **

Gainage circuit training haut du corps 3 × 30"/30" bonne sensation
3 PM

Trail hills 1:09:30 [2] ** 9.0 km (7:43 / km) +550m 5:55 / km
rhr:52 slept:9.0 shoes: Brooks Cascadia 12 Gore Tex

Footing vallonnée Veyrier Petit Saleve en boucle bonne sensation dont fartleck en côte 5 x 1'/1' Bonne sensation

Trail intervals 5:00 [5] *** 0.5 km (10:00 / km) +125m 4:27 / km
shoes: Brooks Cascadia 12 Gore Tex

Fartleck en côte 5 x 1'/1' bonne sensation

Sunday Jan 20, 2019 #

2 PM

Trail hills 1:10:00 [2] ** 10.0 km (7:00 / km) +600m 5:23 / km
rhr:53 slept:9.0 shoes: Asics Gel Kanaku 2

Volleges 4 x boucle 2 km chemin du banc technique de descente bonne sensation

Saturday Jan 19, 2019 #

10 AM

Ski de randonnée long 1:45:00 [2] ** 8.8 km (11:56 / km) +860m 8:01 / km
rhr:54 slept:8.0

Ski de rando Le Levron -Les Blisiers - Pas de Lin - Les Reffes - Le Levron temps magnifique et froid bonne sensation

Friday Jan 18, 2019 #

10 AM

Trail long 1:07:00 [2] ** 13.2 km (5:05 / km) +40m 5:00 / km
rhr:52 slept:9.0 shoes: Brooks transcend 5

Footing lent Parc Bertrand bonne sensation

Thursday Jan 17, 2019 #

9 AM

Gainage warm up/down 1:00:00 [2] **
rhr:52 slept:9.0

gainage circuit training abdominaux pompes lombaires quadriceps mollets tractions 5 x 30"/30" bonne sensation

Wednesday Jan 16, 2019 #

10 AM

Trail hills 1:45:00 [2] *** 12.0 km (8:45 / km) +1000m 6:11 / km
rhr:53 slept:8.5 shoes: Brooks Cascadia 12 Gore Tex

Sortie rando-course avec bâtons Veyrier - Téléphérique - Monnetier - Petit Saleve bonne sensation

Tuesday Jan 15, 2019 #

3 PM

Trail warm up/down 43:50 [2] 8.5 km (5:09 / km) +65m 4:58 / km
rhr:52 slept:8.5 shoes: Brooks transcend 5

Footing lent bout-du-monde + 2 x 2 km tempo plat R = 1 km tranquille

Trail tempo 17:10 [4] 4.0 km (4:18 / km)
shoes: Brooks transcend 5

Footing rapide 2 x 2 km R = 1 km tranquille bonne sensation

Monday Jan 14, 2019 #

10 AM

Gainage 50:00 [2] **
rhr:52 slept:8.5

Gainage circuit training complet 5 x 30"/30" bonne sensation

Sunday Jan 13, 2019 #

4 PM

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

Gainage circuit training haut du corps 5 x 30"/30" bonne sensation

Saturday Jan 12, 2019 #

2 PM

Trail hills 2:16:00 [2] ** 12.0 km (11:20 / km) +1100m 7:46 / km
rhr:53 slept:9.0

Sortie rando-trail avec raquettes a mi-parcours Volleges - La Crevasse montee 1h 26' descente 50' bonne sensation

Friday Jan 11, 2019 #

10 AM

Gainage warm up/down 36:00 [2] **
rhr:52 slept:9.0

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

Thursday Jan 10, 2019 #

2 PM

Ski de randonnée hills 50:00 [2] * 5.0 km (10:00 / km) +330m 7:31 / km
rhr:53 slept:8.5

Ski de rando Plaine Joux - Pointe de Miribel neige fraîche montée 35' descente 15' bonne sensation

Wednesday Jan 9, 2019 #

10 AM

Trail warm up/down 30:00 [2] ** 5.5 km (5:27 / km) +12m 5:24 / km
rhr:53 slept:9.0 shoes: Brooks transcend 5

Footing lent Parc Bertrand dont fractionnée 4 x 5' tempo R = 1' bonne sensation

Trail tempo 20:00 [4] *** 4.6 km (4:21 / km) +16m 4:16 / km
shoes: Brooks transcend 5

4 x 5' tempo R = 1' tranquille bonne sensation fine pluie/neige

Tuesday Jan 8, 2019 #

2 PM

Gainage warm up/down 36:00 [2] **

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

Trail warm up/down 56:00 [2] ** 11.1 km (5:03 / km) +30m 4:59 / km
rhr:53 slept:8.5 shoes: Brooks transcend 5

Footing lent Parc Bertrand bonne sensation

Monday Jan 7, 2019 #

4 PM

Trail hills 1:08:00 [2] ** 8.9 km (7:38 / km) +550m 5:50 / km
rhr:52 slept:9.0 shoes: Brooks Cascadia 12 Gore Tex

Footing vallonnée Veyrier - Petit Salève en boucle dont fartleck 4 x 1'/1' en côte bonne sensation

Trail intervals 4:00 [5] *** 0.4 km (10:00 / km) +100m 4:27 / km
shoes: Brooks Cascadia 12 Gore Tex

Fartleck en côte 4 x 1'/1' bonne sensation

Sunday Jan 6, 2019 #

4 PM

Gainage warm up/down 27:00 [2] **
rhr:52 slept:9.0

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

Friday Jan 4, 2019 #

11 AM

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

Gainage circuit training 3 x 30"/30" exercices complets bonne sensation
3 PM

Trail hills 1:07:00 [2] ** 9.0 km (7:27 / km) +650m 5:28 / km
rhr:53 slept:8.5 shoes: Brooks Cascadia 12 Gore Tex

Footing vallonnée Beaumont - Gd Pitons en boucle sens inverse bonne sensation froid avec petite bise au sommet et soleil couchant sur le jura.

Thursday Jan 3, 2019 #

4 PM

Trail warm up/down 34:30 [2] ** 6.82 km (5:03 / km) +20m 4:59 / km
rhr:53 slept:8.5 shoes: Brooks transcend 5

Footing lent Parc Bertrand dont 3 km tempo bonne sensation bise modérée

Trail tempo 13:00 [4] *** 3.0 km (4:20 / km) +6m 4:17 / km
shoes: Brooks transcend 5

* km tempo Parc Bertrand bonne sensation bise modérée

Wednesday Jan 2, 2019 #

9 AM

Trail hills 1:42:00 [2] ** 11.6 km (8:48 / km) +1000m 6:09 / km
rhr:52 slept:9.0 shoes: Asics Gel Kanaku 2

KV Les Reffes entrainement avec Batons bonne sensation geles et froid au sommet.

Tuesday Jan 1, 2019 #

10 AM

Gainage warm up/down 1:00:00 [2] **
rhr:54 slept:9.0

Gainage circuit training abdominaux pompes lombaires quadriceps mollets 6 x 30"/30" bonne sensation

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