Car was repaired while on holiday, so I had to go fetch it.
By Dully I'd seen more cats then people. Very quiet Autumn run. Colour have changed to be very much orange and yellow and red. Very pretty and changes the aspect of the tree sections and the ground is covered in leaves and I even had one land on my head.
In the golf course I over took a lady, who missed my warning "Bonjour" and she screamed out in terror as I went past. I apologised and pushed on.
Some of the ww2 artefacts have been labelled up and object 30 I've never noticed before, check out this
http://www.toblerones.ch/templates/calameo/gland.html
I was slightly disappointed with the slowness, but the flight the night before will do as an excuse. Went through the half marathon in 1h 50m feeling like doing same again would be no big deal.
Garmin
Monday 31 October 2011
Club Med Palmiye
So I arrived in Turkey not really expecting to do that much running, but the sport's info board announced "footing" (French for jogging) at 8am every day.
What the heck, worth a go and I might meet some people. Also handy for being at reception first to book the special restaurant as bookings officially start at 8, but if your French is good enough then the guy behind the desk might just reserve you a place before the run starts.
Leo, Edmund and Caesar were the GOs who did the footing and they all had the same idea of doing 3 loops of the hotel at 10 minute mile pace. Ken would have loved it. 18m difference between the high point and the beach.
The loop starts at reception and follows a path through the trees between the tennis courts and then onto the main road into the complex. The bridge takes you over the water collection channel and past the workers' accommodation, then sharp left back onto the guest paths. The "hill" kicks in from the football pitch and rises past the archery station and then right at the top back down past the villagio boules pitch. Leo's route went behind the mini-club over the sand to get to the board walk while the other guys preferred the path in front of the mini-club and the switch back to the beach behind the circus. Either way still makes a perfect mile. The beach board walk is around 400m of straight flatness crying out to be run hard.
At the end of the beach back up to the main hotel, around the back of the building to finish the loop in front of the hotel.
I did six loops one day on my own and ten another. Mind numbing stuff to do the same loop 10 times. Then the 610 ran out of battery and it took me a few days to work out when the electricity was on in the room so ran free for a few days then captured data again.
I think I ran every day except 2 or 3.
Second week I ran every day and there were some elite boys in from France. We tended to run the 1st and sometimes the second loop with the group, then split for sprints up the hill and along the board walk on the beach, or just simple ratchets pushing the pace up each loop.
Palmiye
Palmiye
Palmiye 6m
Palmiye 10m
Palmiye
Regatta, for fun on a very slow boat!
Palmiye concentrations
Palmiye 5m
Total of 54 miles in two weeks!
What the heck, worth a go and I might meet some people. Also handy for being at reception first to book the special restaurant as bookings officially start at 8, but if your French is good enough then the guy behind the desk might just reserve you a place before the run starts.
Leo, Edmund and Caesar were the GOs who did the footing and they all had the same idea of doing 3 loops of the hotel at 10 minute mile pace. Ken would have loved it. 18m difference between the high point and the beach.
The loop starts at reception and follows a path through the trees between the tennis courts and then onto the main road into the complex. The bridge takes you over the water collection channel and past the workers' accommodation, then sharp left back onto the guest paths. The "hill" kicks in from the football pitch and rises past the archery station and then right at the top back down past the villagio boules pitch. Leo's route went behind the mini-club over the sand to get to the board walk while the other guys preferred the path in front of the mini-club and the switch back to the beach behind the circus. Either way still makes a perfect mile. The beach board walk is around 400m of straight flatness crying out to be run hard.
At the end of the beach back up to the main hotel, around the back of the building to finish the loop in front of the hotel.
I did six loops one day on my own and ten another. Mind numbing stuff to do the same loop 10 times. Then the 610 ran out of battery and it took me a few days to work out when the electricity was on in the room so ran free for a few days then captured data again.
I think I ran every day except 2 or 3.
Second week I ran every day and there were some elite boys in from France. We tended to run the 1st and sometimes the second loop with the group, then split for sprints up the hill and along the board walk on the beach, or just simple ratchets pushing the pace up each loop.
Palmiye
Palmiye
Palmiye 6m
Palmiye 10m
Palmiye
Regatta, for fun on a very slow boat!
Palmiye concentrations
Palmiye 5m
Total of 54 miles in two weeks!
Friday 14 October 2011
5.5m Airport Hill - new course record!
100m reps on Friday followed by a zero miles weekend, a fast Tuesday 5, a
Thursday record in the pool with 600m front crawl cleared non-stop - a
new distance record, somehow it was looking like yet another fast one.
Aurelien was looking for a pb on the airport hill loop. First mile was
not so fast, but the effort on the hill was ok through the up mile and
we held that effort on the plateau which resulted in some faster miles
up there. I sniffed a good time on the way back and progressively eased
up the pace to finally get to sub 7min miles at the last half mile. Each time
I got a gap together Aurelien dug deep and pushed through getting level
and even pushing past me so I needed to kick again to get away. The
last half mile was cleared in 3 minutes! New course record set in 40:58
seconds.
Garmin missed my hrt monitor so no heart data, but I know that was red line from when we stopped talking after mile 3.
Now for some holidays in Turkey, some open water swimming and perhaps some running to be done. See you in two weeks.
Garmin
Garmin missed my hrt monitor so no heart data, but I know that was red line from when we stopped talking after mile 3.
Now for some holidays in Turkey, some open water swimming and perhaps some running to be done. See you in two weeks.
Garmin
Tuesday 11 October 2011
5m Perroy Rolle, at pace
Kid were fighting at breakfast and some other issues led me to run angry. I was also fresh, having done a zero mile weekend, as I had been with some mates to the baths at Val d'Illiez and then the Cabine up in Barme which was the first snow of the season for me.
So those two factors combined to make this the fastest five miles in a while.
Garmin
So those two factors combined to make this the fastest five miles in a while.
Garmin
Friday 7 October 2011
10x 100m reps
10x 100m reps at the track on the Airport Hill route.
Aurelien was amazing, as fast as Tenke out the blocks but over 100m holds the pace harder.
We jogged, then walked the returns. The last one he let me have a 2 second start and still got me by 50m although I did make him work and hold the pace to the end. Best was 16s. Ave 18.
Garmin
Aurelien was amazing, as fast as Tenke out the blocks but over 100m holds the pace harder.
We jogged, then walked the returns. The last one he let me have a 2 second start and still got me by 50m although I did make him work and hold the pace to the end. Best was 16s. Ave 18.
Garmin
Wednesday 5 October 2011
3m down to Plain Palais and back
To register Paul for a chess tournois, he won it last year so felt I ought to at least get him signed up.
Garmin
Garmin
Tuesday 4 October 2011
5m easy then a hard finish
Stunning pale red ball of a sunrise today as I whipped out the 5 miles around Perroy and Rolle.
Twice in the first couple of miles I felt the muscles easy off as the swim yesterday and the jog today accelerated the recovery from Sunday's 20 miles. Held back on the hill down for some reason and it annoyed me intensely that the downhill mile was only a shade under 8mins.
So I pushed a bit harder, did the next one in 7:30 and then pushed even harder for the home mile and did it in 7:17.
That sets up reps at the end of the week nicely.
610 took about 20 seconds to find satellites etc. Much better than the old one.
Garmin
Twice in the first couple of miles I felt the muscles easy off as the swim yesterday and the jog today accelerated the recovery from Sunday's 20 miles. Held back on the hill down for some reason and it annoyed me intensely that the downhill mile was only a shade under 8mins.
So I pushed a bit harder, did the next one in 7:30 and then pushed even harder for the home mile and did it in 7:17.
That sets up reps at the end of the week nicely.
610 took about 20 seconds to find satellites etc. Much better than the old one.
Garmin
Sunday 2 October 2011
20m (yes twenty!) but ever so slow
Today I did not run the Morat Fribourg race that most of my mates were doing.
So I dropped the kids at the train station for their day of food in Lausanne with the scouts and had a chat with some of the parents before they finally did the role call and I could set off.
I cut through the wine factory at the station and the fresh grapes being mashed into wine left a heavy smell in the air and perhaps that was part of it or was it just the sheer steepness of the route to Signal.
Mile one 10:35, mile two 15:11 - WHAT???? I was faster than that when it was 30cm of snow on the route.
So resigned to the slowness on the hill and perhaps taking the "Sentier difficile" to the panoramic restaurant was not the wisest move (should have stuck to the road) - I blame the wine.
The morning crew were busy cleaning the tables with a power hose at the restaurant and the bloke with the big motorised blower was cleaning the path.
Came out the back of the car park finding the route marked "Arboretum Lac" and happy days as that would get me nicely to the dam and then down to the lake somehow from there. The section from Signal to the Lac is great and I enjoyed the woods, stunning farmland and ancient farm buildings. Saw one person in 5 miles. Felt good and like the trails were mine.
By now I was flying along at 9 min miles, which felt fast, but really was slow even taking into account the terrain. Hill at mile 7 slowed me back down again.
Just after here the mouth piece of my camel back stated whacking me in the ear. I moved it and it hit me in the neck. Fiddled with it for a mile before it came say in place properly again.
Error in Aubonne as I started heading home, but I wanted to do down towards Allaman and so had a road section I could have easily avoided. Came down through the park where the Aubonne to Signal race starts and followed the path from there down under the motorway at Ikea and over the railway at the factory next to the station. Picked up my Aubonne river route and followed it all the way to the mouth of the river.
Convinced I could connect the private port to the beach I followed a path along the side of the beach and wondered why the bloke on the canoe was giving me odd looks. After 100m I could no longer continue. So I should have headed back but decided to try and cut over the field to the path. In seconds I was waist deep in nettles and brambles. Then I remembered this would never have worked as there is a stream to cross too. Doubled back and mused on how the luck of wearing long socks and running tights saved me. Shorts and ankle socks would not have been good.
That was another slow mile then I headed back via Perroy and the lake front in Rolle. I was shuffling now and could feel the legs stiffening up, so bursts of high knees and high heels kept me from stopping. I was so close the he magic 20m that I added a bit on, but it was not enough so did some wanderings in Rolle to just get it to 20m. Super slow, shocking pace, but the distance was cleared. Seriously large amounts of work to be done before the London Marathon in April.
Highlight of the run was watching the boats in the regatta from various view points and wondering which one my lovely wife was crewing.
Garmin
So I dropped the kids at the train station for their day of food in Lausanne with the scouts and had a chat with some of the parents before they finally did the role call and I could set off.
I cut through the wine factory at the station and the fresh grapes being mashed into wine left a heavy smell in the air and perhaps that was part of it or was it just the sheer steepness of the route to Signal.
Mile one 10:35, mile two 15:11 - WHAT???? I was faster than that when it was 30cm of snow on the route.
So resigned to the slowness on the hill and perhaps taking the "Sentier difficile" to the panoramic restaurant was not the wisest move (should have stuck to the road) - I blame the wine.
The morning crew were busy cleaning the tables with a power hose at the restaurant and the bloke with the big motorised blower was cleaning the path.
Came out the back of the car park finding the route marked "Arboretum Lac" and happy days as that would get me nicely to the dam and then down to the lake somehow from there. The section from Signal to the Lac is great and I enjoyed the woods, stunning farmland and ancient farm buildings. Saw one person in 5 miles. Felt good and like the trails were mine.
By now I was flying along at 9 min miles, which felt fast, but really was slow even taking into account the terrain. Hill at mile 7 slowed me back down again.
Just after here the mouth piece of my camel back stated whacking me in the ear. I moved it and it hit me in the neck. Fiddled with it for a mile before it came say in place properly again.
Error in Aubonne as I started heading home, but I wanted to do down towards Allaman and so had a road section I could have easily avoided. Came down through the park where the Aubonne to Signal race starts and followed the path from there down under the motorway at Ikea and over the railway at the factory next to the station. Picked up my Aubonne river route and followed it all the way to the mouth of the river.
Convinced I could connect the private port to the beach I followed a path along the side of the beach and wondered why the bloke on the canoe was giving me odd looks. After 100m I could no longer continue. So I should have headed back but decided to try and cut over the field to the path. In seconds I was waist deep in nettles and brambles. Then I remembered this would never have worked as there is a stream to cross too. Doubled back and mused on how the luck of wearing long socks and running tights saved me. Shorts and ankle socks would not have been good.
That was another slow mile then I headed back via Perroy and the lake front in Rolle. I was shuffling now and could feel the legs stiffening up, so bursts of high knees and high heels kept me from stopping. I was so close the he magic 20m that I added a bit on, but it was not enough so did some wanderings in Rolle to just get it to 20m. Super slow, shocking pace, but the distance was cleared. Seriously large amounts of work to be done before the London Marathon in April.
Highlight of the run was watching the boats in the regatta from various view points and wondering which one my lovely wife was crewing.
Garmin
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