7m with Tenke on the airport hill.
Ice was incredible along the Mon-Repos Park and at the little port the bushes and trees were completely iced over. The benches at the edge of the lake were also completely covered in ice.
Tenke had me in zone 5 on the hill and I was working hard all the way up and I could sense her slow down and make an effort not to drift away from me, much appreciated!
Nearly an hour on feet, which taking out the ice that even slowed Tenke to walking pace, not to bad and inside the spread for this route.
Garmin
Wednesday 29 December 2010
Monday 27 December 2010
1km Swim - free for all
The only marked lane was for palmes et autre aids autorise and as I had no aids, let alone authorised ones, that eliminated one of the 6 available lanes. The big lane was full of fat ladies in formation, so that was out too.
All the remaining lanes seemed to have a mix of ability. I figured the one usually marked with the green tortoise would suit me best, so I went for it.
There were a couple of torpedoes in there, but I was pleased to find I could get my 200m sets in before they caught me if I timed my start right. In fact, on two of the sets I got stuck behind someone going just slower than I would have liked, but too fast for me to get by in the gap between the on coming torpedoes. I need to work on the short accelerations!
The 1km was over in no time and I felt fine. No problems and so now I need to think about trying not to alternate the 200m sets (between crawl and breast) and just stick to crawl the whole way.
All the remaining lanes seemed to have a mix of ability. I figured the one usually marked with the green tortoise would suit me best, so I went for it.
There were a couple of torpedoes in there, but I was pleased to find I could get my 200m sets in before they caught me if I timed my start right. In fact, on two of the sets I got stuck behind someone going just slower than I would have liked, but too fast for me to get by in the gap between the on coming torpedoes. I need to work on the short accelerations!
The 1km was over in no time and I felt fine. No problems and so now I need to think about trying not to alternate the 200m sets (between crawl and breast) and just stick to crawl the whole way.
Sunday 19 December 2010
5m super easy in the snow
Garmin ran out of juice at 35, but I came home with 45m time on snow and only slipped a couple of times.
Worst bit was on the main road back into Rolle from the Pre vert as the edge of the lake road was piled high with drifted snow and too many cars to risk running on the road.
Best way was to get a very quick return and keep on the toes, a great anti-heel strike drill. Any heel touching and you get a wedge of snow on the tongue of the shoe which is very unpleasant.
Highlight was the port, followed by a kick to the castle (path completely clear of snow, that's where the taxes go) so I treated myself to a bit of "speed" and reached the giddy heights of 8 min miles.
Still, at least I got out today. Mountains were stunning, as was the lake side.
This photo shows the cleared path between the port and the castle. Second photo is of Ille de l'harpe which was covered in birds....
Garmin
Worst bit was on the main road back into Rolle from the Pre vert as the edge of the lake road was piled high with drifted snow and too many cars to risk running on the road.
Best way was to get a very quick return and keep on the toes, a great anti-heel strike drill. Any heel touching and you get a wedge of snow on the tongue of the shoe which is very unpleasant.
Highlight was the port, followed by a kick to the castle (path completely clear of snow, that's where the taxes go) so I treated myself to a bit of "speed" and reached the giddy heights of 8 min miles.
Still, at least I got out today. Mountains were stunning, as was the lake side.
This photo shows the cleared path between the port and the castle. Second photo is of Ille de l'harpe which was covered in birds....
Wednesday 15 December 2010
Swim: 1km Green Turtle today
There was a new lane at the pool today. They were tiny, but it was better. I started as a yellow rabbit and was trashed on the first 200m set, so slipped back a lane to the Green Turtle lane. Overtook three times, which was a nice feeling.
Matthieu came too today and he has improved massively. Before he was fading after 50m, but now he's right on my toes and he cleared 900m to my 1,000m today. That kept me going quickly as I really did not want him going past.
Final length I had a cramp in my left calf after over taking a lady who was just too slow at the trun and having to make a weird move to get past the lady and avoid the fat bald bloke behind me.
Was very tired in the evening.
Matthieu came too today and he has improved massively. Before he was fading after 50m, but now he's right on my toes and he cleared 900m to my 1,000m today. That kept me going quickly as I really did not want him going past.
Final length I had a cramp in my left calf after over taking a lady who was just too slow at the trun and having to make a weird move to get past the lady and avoid the fat bald bloke behind me.
Was very tired in the evening.
Monday 13 December 2010
Reps 4x 4min on 90s off
It was Tenke's birthday today and she rocked up in luminous pink birthday tights.
I noted the sunshine and went for shorts. After rep 2 my legs looked like the birthday tights. On the 2 out bound reps the ice wind was horrific and hard. 931 and 920 m for the first two reps which were exhausting. We did the 90 recovery into the wind and then turned for the 3rd rep - the wind behind and running into the sun changes everything. Tenke started thinking about the jewellery night she was going to and I gave up trying to keep up when she dipped under 6min mile pace, I made 960m. We did a final rep and and made it just over 1km so that counts as at least one proper rep.
Garmin
I noted the sunshine and went for shorts. After rep 2 my legs looked like the birthday tights. On the 2 out bound reps the ice wind was horrific and hard. 931 and 920 m for the first two reps which were exhausting. We did the 90 recovery into the wind and then turned for the 3rd rep - the wind behind and running into the sun changes everything. Tenke started thinking about the jewellery night she was going to and I gave up trying to keep up when she dipped under 6min mile pace, I made 960m. We did a final rep and and made it just over 1km so that counts as at least one proper rep.
Garmin
Friday 10 December 2010
7m Airport hill and woods
Running free and solo today.
Tried to keep slow on the way out and pick it up a bit on the return leg. Beyond the botanical gardens only serious runners were out, all kitted out in good gear and looking the business. Every one returned my "Bonjour" with a nod, a smile, or a chirpy "Salut".
The ice was frozen in the pond at woods. In the shade the grass was rock hard, but in the sun it was ok to run on.
Came down the hill exploring the angle that gave me the highest return of speed for least effort in.
Picked off a few joggers on the way home and I figured the whole escapade took 58 minutes, so quicker than last time and it felt like an easy run and nice to come in under 8 min miles - 7:52 was the ave.
Tried to keep slow on the way out and pick it up a bit on the return leg. Beyond the botanical gardens only serious runners were out, all kitted out in good gear and looking the business. Every one returned my "Bonjour" with a nod, a smile, or a chirpy "Salut".
The ice was frozen in the pond at woods. In the shade the grass was rock hard, but in the sun it was ok to run on.
Came down the hill exploring the angle that gave me the highest return of speed for least effort in.
Picked off a few joggers on the way home and I figured the whole escapade took 58 minutes, so quicker than last time and it felt like an easy run and nice to come in under 8 min miles - 7:52 was the ave.
Thursday 9 December 2010
1km Swim - I am a yellow rabbit.
Today was a benchmark swim worthy of a blog.
I made the move from the wide lane with lots of mixed ability swimmers crashing into each other and dared to swim in the lane with the sign of a yellow rabbit. I assumed I should start off as a yellow rabbit as I figured the red rabbits would be torpedoes.
I got off to a stonking start, in the first 50m I overtook someone! There were about 8 of us in the lanes and I was going 200m sets alternating front crawl and breast stroke. One the 1st length of the crawl I forced my self to breath alternate side.
By the last 50m I was struggling, but it was ok. My fellow yellow rabbits were so fast they just accelerated around me and were gone with no dramas. The worst moment was the sprint finish I lost against the lady doing 5m back crawl 5m front crawl. But that kept the speed up right to the end. Just as I came out the pool my right calf cramped up. I was shattered.
So there we have it, after months of fafing around I finally made it into the lanes. I am now a proper swimmer. Je suis un lapin jaune!
I made the move from the wide lane with lots of mixed ability swimmers crashing into each other and dared to swim in the lane with the sign of a yellow rabbit. I assumed I should start off as a yellow rabbit as I figured the red rabbits would be torpedoes.
I got off to a stonking start, in the first 50m I overtook someone! There were about 8 of us in the lanes and I was going 200m sets alternating front crawl and breast stroke. One the 1st length of the crawl I forced my self to breath alternate side.
By the last 50m I was struggling, but it was ok. My fellow yellow rabbits were so fast they just accelerated around me and were gone with no dramas. The worst moment was the sprint finish I lost against the lady doing 5m back crawl 5m front crawl. But that kept the speed up right to the end. Just as I came out the pool my right calf cramped up. I was shattered.
So there we have it, after months of fafing around I finally made it into the lanes. I am now a proper swimmer. Je suis un lapin jaune!
Tuesday 7 December 2010
5m easy run, Botanical Gardens, two loops of Niall's field
Tenke was on a high from being the first Geneva lady home in the Escalade race in Geneva. Video of her sprint finish here. We had fun adding up all her prize money, what a joy to be in the company of winners!
We trotted off with little ambition between us. I was nursing a sore back from putting a sledge in the car boot and Tenke was, well, just cruising.
There were some dudes doing the field loop counter to our direction that looked like some kind of club. Two loops did it and I could face neither airport hill nor Zosia#s field so we headed back.
Ran free, so no stats.
We trotted off with little ambition between us. I was nursing a sore back from putting a sledge in the car boot and Tenke was, well, just cruising.
There were some dudes doing the field loop counter to our direction that looked like some kind of club. Two loops did it and I could face neither airport hill nor Zosia#s field so we headed back.
Ran free, so no stats.
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