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Training Log Archive: Giac

In the 31 days ending Jul 31, 2013:

activity	#	time	miles		km		+m
Easy Run	18	15:16:31	113.11	(8:06)	182.04	(5:02)	1671
Orienteering	6	6:24:55	31.17	(12:21)	50.17	(7:40)	1800
Warmup	10	2:22:58	15.13	(9:27)	24.35	(5:52)	457
Long Run	1	1:40:02	9.21	(10:52)	14.82	(6:45)	704
Track Intervals	4	1:18:06	10.57	(7:23)	17.02	(4:35)	9
Variations	1	56:41	7.46	(7:36)	12.0	(4:43)	92
Uphill Training	1	35:03	1.68	(20:55)	2.7	(13:00)	641
Swimming	1	30:27	0.15	(3:27:39)	0.24	(2:09:02)
Downhill	1	23:02	1.81	(12:43)	2.91	(7:54)	12
Core Workout	2	20:02	1.45	(13:50)	2.33	(8:36)
Cool down	1	8:46	0.97	(9:00)	1.57	(5:35)	18
Hill Repeats	1	7:43	1.46	(5:16)	2.36	(3:17)	100
Total	32	30:04:16	194.18	(9:18)	312.5	(5:46)	5504
[1-5]	31	28:48:07

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Wednesday Jul 31, 2013 #

6 PM

Warmup 21:27 [0] 4.38 km (4:54 / km) +60m 4:35 / km
ahr:154 max:193

Warmup 1:01 [0] 0.21 km (4:52 / km) +1m 4:45 / km
ahr:161 max:176

Workout:

5x 30sec uphill + 1x 400

repeat 3 times with jogging rest

Hill Repeats 1:02 [0] 0.32 km (3:11 / km) +8m 2:50 / km
ahr:158 max:171

Hill Repeats 31 [0] 0.16 km (3:09 / km) +8m 2:32 / km
ahr:163 max:169

Hill Repeats 31 [0] 0.17 km (3:05 / km) +11m 2:19 / km
ahr:166 max:172

Hill Repeats 31 [0] 0.17 km (3:02 / km) +5m 2:39 / km
ahr:172 max:177

Track Intervals 1:08 [0] 0.41 km (2:46 / km) +1m 2:44 / km
ahr:178 max:184

Hill Repeats 30 [0] 0.13 km (3:44 / km) +2m 3:28 / km
ahr:162 max:170

Hill Repeats 31 [0] 0.14 km (3:38 / km) +9m 2:46 / km
ahr:172 max:180

Hill Repeats 31 [0] 0.15 km (3:24 / km) +4m 3:00 / km
ahr:177 max:181

Hill Repeats 31 [0] 0.16 km (3:20 / km) +8m 2:39 / km
ahr:175 max:179

Hill Repeats 32 [0] 0.16 km (3:18 / km) +9m 2:35 / km
ahr:174 max:179

Track Intervals 1:10 [0] 0.41 km (2:53 / km)
ahr:181 max:188

Hill Repeats 30 [0] 0.16 km (3:05 / km) +4m 2:45 / km
ahr:163 max:174

Hill Repeats 31 [0] 0.15 km (3:24 / km) +4m 3:00 / km
ahr:175 max:180

Hill Repeats 32 [0] 0.17 km (3:08 / km) +11m 2:22 / km
ahr:179 max:182

Hill Repeats 31 [0] 0.14 km (3:34 / km) +10m 2:39 / km
ahr:179 max:183

Hill Repeats 29 [0] 0.16 km (3:07 / km) +7m 2:33 / km
ahr:183 max:188

Track Intervals 1:07 [0] 0.39 km (2:51 / km) +2m 2:47 / km
ahr:189 max:193

Cool down 8:46 [0] 1.57 km (5:35 / km) +18m 5:17 / km
ahr:165 max:182

Ok workout, should push a little more on those uphills.

Tuesday Jul 30, 2013 #

7 PM

Easy Run 1:00:01 [3] 13.67 km (4:23 / km) +103m 4:14 / km
ahr:160 max:185

In the fields around the house, with my friend Fenomeno from Trieste, real runner.

Monday Jul 29, 2013 #

8 PM

Warmup 14:44 [2] 2.83 km (5:12 / km) +32m 4:55 / km
ahr:134 max:154

Warmup 4:37 [2] 1.01 km (4:35 / km)
ahr:145 max:150

Track Intervals 3:08 [4] 0.99 km (3:10 / km)
ahr:168 max:178

Warmup 2:24 [0] 0.08 km (31:35 / km) +1m 29:38 / km
ahr:137 max:170

Track Intervals 3:05 [4] 0.98 km (3:08 / km)
ahr:172 max:184

Warmup 3:02 [0] 0.11 km (28:37 / km)
ahr:139 max:175

Track Intervals 3:08 [4] 0.99 km (3:09 / km)
ahr:176 max:184

First real workout:
3x1000 on a trail loop.
Times: 3:08, 3:05, 3:08.

Warmup 15:01 [2] 2.55 km (5:54 / km) +20m 5:40 / km
ahr:157 max:170

Sunday Jul 28, 2013 #

10 PM

Easy Run 53:05 [3] 11.01 km (4:49 / km) +179m 4:27 / km
ahr:149 max:168

Running in Chamonix with a friend on the way back to Geneva

Saturday Jul 27, 2013 #

12 PM

Warmup 7:33 [1] 1.01 km (7:29 / km) +78m 5:24 / km
ahr:154 max:159

Orienteering 1:14:10 [3] 8.66 km (8:34 / km) +244m 7:31 / km
ahr:171 max:183

OOCup Day 2: very fun map and course. I felt pretty good but never tried very hard on it. I ended up making two 5 min mistakes but enjoying the cleaner woods and D. Hubmann passing me at his speed on an uphill close to the end. To run like that there is still so much work to be done...

Friday Jul 26, 2013 #

2 PM

Warmup 11:56 [2] 2.05 km (5:50 / km) +81m 4:52 / km
ahr:149 max:168

Orienteering 47:04 [3] 4.42 km (10:39 / km) +194m 8:44 / km
ahr:165 max:176

OOCup Day 1: I made my way to this competition as well, despite the challenge of the long drive from Geneva. From Trieste we got here late, me and some friends, so I missed the regular start times. I was able nevertheless to get a map and run on my own clock. +17min on D. Hubmann is quite a lot.

Thursday Jul 25, 2013 #

9 PM

Easy Run 52:36 [3] 10.3 km (5:06 / km) +13m 5:04 / km
ahr:168 max:182

Running in Venice, staying away from the embargo and enjoying getting lost and being barely able to see the map at night. This town is so romantic in the dark, dim lights and tiny streets, flavors of the past.

Wednesday Jul 24, 2013 #

7 PM

Easy Run 50:36 [4] 11.02 km (4:36 / km) +132m 4:20 / km
ahr:159 max:184

Progression run in Geneva, started slow but tried to push the pace a bit in the end.

Tuesday Jul 23, 2013 #

6 PM

Warmup 23:01 [0] 4.36 km (5:17 / km) +2m 5:16 / km
ahr:141 max:151

Track Intervals 32 [0] 0.17 km (3:05 / km)
ahr:152 max:164

Track Intervals 33 [0] 0.18 km (3:00 / km) +1m 2:56 / km
ahr:163 max:170

Track Intervals 33 [0] 0.19 km (2:58 / km)
ahr:166 max:173

Track Intervals 32 [0] 0.19 km (2:49 / km) +1m 2:45 / km
ahr:166 max:175

Track Intervals 32 [0] 0.19 km (2:45 / km) +2m 2:37 / km
ahr:169 max:176

Track Intervals 33 [0] 0.2 km (2:47 / km)
ahr:171 max:177

Track Intervals 32 [0] 0.18 km (2:54 / km) +1m 2:49 / km
ahr:172 max:178

Track Intervals 32 [0] 0.18 km (2:54 / km)
ahr:171 max:178

Track Intervals 31 [0] 0.18 km (2:56 / km)
ahr:171 max:179

Track Intervals 30 [0] 0.18 km (2:48 / km) +1m 2:43 / km
ahr:173 max:180

Workout was 10x200 and jogging the following 200 to recuperate.
Aim was 32s, so was slow on a few of them.

Warmup 8:27 [2] 1.39 km (6:04 / km) +1m 6:03 / km
ahr:146 max:152

Monday Jul 22, 2013 #

6 PM

Easy Run 40:01 [3] 8.51 km (4:42 / km) +119m 4:24 / km
ahr:150 max:167

in Grenoble again, to visit the synchrotron facility.

Sunday Jul 21, 2013 #

12 PM

Warmup 6:48 [1] 1.13 km (6:02 / km) +38m 5:10 / km
ahr:145 max:156

Orienteering 1:18:21 [4] 9.49 km (8:15 / km) +490m 6:34 / km
ahr:158 max:178

Day 2 of Jura Week-end. My momentum died the second half in the hot sun and after yesterday's race.

Saturday Jul 20, 2013 #

2 PM

Warmup 9:50 [1] 1.26 km (7:47 / km) +98m 5:37 / km
ahr:148 max:165

Orienteering 1:13:08 [4] 9.14 km (8:00 / km) +431m 6:29 / km
ahr:172 max:181

Day 1 of Jura Week-end with OC Lausanne-Jorat.

4 PM

Warmup 5:15 [1] 0.81 km (6:30 / km) +17m 5:53 / km
ahr:147 max:157

cooldown

Friday Jul 19, 2013 #

Track Intervals 1:00:00 [3] 11.0 km (5:27 / km)

15min warmup
10min cool-down
Workout:
5X1000m at leisurely pace.

Didn't plan for a workout, but it was raining so bad that people in S. Genis preferred running on the track to going out for a long run.

Thursday Jul 18, 2013 #

7 PM

Uphill Training 35:03 [3] 2.7 km (13:00 / km) +641m 5:56 / km
ahr:168 max:176

The Jura Mountains are a wall. I ran from the bottom to the top funicular station. +641m almost vertically : )

Downhill 23:02 [2] 2.91 km (7:54 / km) +12m 7:45 / km
ahr:136 max:152

and back down!

Wednesday Jul 17, 2013 #

7 PM

Easy Run 39:43 [3] 8.26 km (4:48 / km) +107m 4:31 / km
ahr:147 max:175

Went and joined Geneva Runners at the lake, company was awesome and I felt much better than in the past week or so..great!

Tuesday Jul 16, 2013 #

7 PM

Easy Run 50:17 [2] 10.05 km (5:00 / km) +93m 4:47 / km
ahr:151 max:171

A little better today, but I need to find company asap.

Monday Jul 15, 2013 #

7 PM

Easy Run 56:29 [2] 11.05 km (5:07 / km) +79m 4:56 / km

Still struggling a bit to feel good...

Sunday Jul 14, 2013 #

1 PM

Easy Run 45:02 [2] 8.69 km (5:11 / km) +29m 5:06 / km
ahr:155 max:174

More Paris running, under the sun. The run was not exciting, but the fireworks that night were absolutely phenomenal in the capital. The show of lights on the Tour Eiffel, the music and the people made it one of my best fireworks experiences ever.

Saturday Jul 13, 2013 #

8 PM

Easy Run 51:05 [2] 10.13 km (5:02 / km) +11m 5:01 / km
ahr:148 max:162

A little better, in Paris!

Friday Jul 12, 2013 #

12 PM

Easy Run 50:01 [2] 9.52 km (5:15 / km) +85m 5:02 / km

Still not feeling hot..

Thursday Jul 11, 2013 #

8 PM

Swimming 30:27 [2] 0.24 km (2:09:02 / km)

Swimmig, because I was so tired and bored of life that I couldn't make myself run.

Wednesday Jul 10, 2013 #

7 PM

Easy Run 45:33 [2] 8.39 km (5:26 / km) +78m 5:11 / km
ahr:142 max:156

Tired again today, so really slow and sluggish.. hopefully I can recover in time for a good workout tomorrow!

Tuesday Jul 9, 2013 #

6 PM

Easy Run 1:14:44 [2] 13.71 km (5:27 / km) +119m 5:13 / km
ahr:142 max:154

Slow run, felt really tired today. More sleep might help!

Monday Jul 8, 2013 #

6 PM

Easy Run 46:57 [4] 9.41 km (4:59 / km) +90m 4:46 / km
ahr:151 max:179

Easy run the first half, then started pushing the second half. I was definitely going faster than the watch says, and in fact it does not make any sense. I went 5k before turning around to do the same loop back and ended with 9.413 km. Where did the other 0.587 km go?

Core Workout 10:01 [4] 0.83 km (12:08 / km)
ahr:147 max:166

Changed the workout this week.
(30sec sprint + 30sec pushups + 60sec abs) x 5
Very tired at the end...

Sunday Jul 7, 2013 #

11 AM

Warmup 2:48 [2] 0.29 km (9:31 / km) +27m 6:32 / km
ahr:133 max:151

Orienteering 1:22:49 [3] 12.08 km (6:51 / km) +360m 5:58 / km
ahr:175 max:183

Long Course in Autrans, with the company of Edo Cortellazzi all weekend. Had a good time, and the course was quite enjoyable, even though the map had some problems I think.

Saturday Jul 6, 2013 #

4 PM

Warmup 5:04 [2] 0.89 km (5:40 / km) +1m 5:38 / km
ahr:141 max:152

Orienteering 29:23 [4] 6.39 km (4:36 / km) +81m 4:20 / km
ahr:181 max:191

One-Man Relay double Sprint race in Autrans, Fr near Grenoble.

Friday Jul 5, 2013 #

6 PM

Long Run 1:40:02 [3] 14.82 km (6:45 / km) +704m 5:27 / km
ahr:156 max:174

Friday!! I went for a long run after work, drove up to the Jura Mountains at 1400m and ran a trail to the closest peak at 1680m. From there the view of Lake Geneva, the city and the whole country-side was incredible, you could even see white Mont Blanc in the distance. The trail had very steep ascents and very steep descents, so the whole run was almost a hills-loop sort of workout. I saw two rock goats on the way back, I wish I had their ability to go fast of the uneven footing. Overall a fantastic place to run, I'll be back wearing trail shoes instead of my Nike running shoes to have more grip on the downhills.

Thursday Jul 4, 2013 #

12 PM

Easy Run 39:33 [3] 8.01 km (4:56 / km) +52m 4:47 / km
ahr:149 max:170

From work, tried the 12pm lunchtime option, liked it ok but not sure it will happen that often.

Core Workout 10:01 [4] 1.5 km (6:39 / km)
ahr:161 max:175

Same circuit as usual, (30sec sprint- 30sec core exercise) x 10

Easy Run 1:31 [2] 0.24 km (6:18 / km) +3m 5:55 / km
ahr:151 max:155

Short cool-down, probably too short.

Wednesday Jul 3, 2013 #

7 PM

Easy Run 15:01 [2] 2.66 km (5:39 / km) +14m 5:30 / km
ahr:132 max:144

Warmup!

Variations 56:41 [4] 12.0 km (4:43 / km) +92m 4:33 / km
ahr:162 max:179

Tempo variations.

1min fast - 1min slow
2min fast -2min slow
3min fast -3min slow
4min fast -4min slow

x3

Repeated the ladder 3 times! Felt good on the first and second, had to work hard on the last set as the km started to add up. Skipped the last 4 min slow since it started pouring rain just in front of home.

Tuesday Jul 2, 2013 #

7 PM

Easy Run 1:19:50 [3] 14.4 km (5:33 / km) +98m 5:22 / km
ahr:144 max:168

First day in Geneve, busy at work, tired from the drive, and with a huge stomach ache. I probably ate something wrong yesterday. But I had company, my flatmates run, and the view of the Jura mountains on one side and the Alps on the other was quite a reward for running through my pain. Also, 1 month of training, time goes by fast!

Monday Jul 1, 2013 #

9 AM

Easy Run 1:04:26 [4] 13.0 km (4:57 / km) +267m 4:30 / km
ahr:162 max:181

Run through the center of Prague. It was probably one of the most beautiful runs of my life: the city is old, well preserved, enchanting. The Vltava river divides the hilly west side from the flat center area. The castle citadel on one of the banks is a remarkable place, and near there there is a park with a tower that faces the entire city. The center hosts the old synagogue where Franz Kafka used to go, and the main square has that special taste of a Eastern European center. It was an amazing visit and stop, before my long drive toward Geneva, and I think running is one of the best ways to visit a city, with the only drawback of no pictures but only memories.

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