10x 250m on 30sec off

Track in Rolle with the kids.

No long run this weekend, focus on this track session.

Went for 10x 250 (one lap) on with 30 sec recovery between the laps.

At the 7th rep some friends (Vincent et Stephanie) showed up and were cheering me on as I came into the back straight. I did that one in 48 seconds while the others were all around 53-55. That killed me and the last two reps were slower....

Garmin

6.1m lake side (k6 & k8 fast)

Pretty decent run, going steady enough out down by the lake (there was a guy swimming in the lake in a tri-suit) and kept it going. Decided to make a couple of fast km and did k6 in 3:58 followed by k8 in 3:55 which I was chuffed with.

Garmin

4.5m slow with Paul then steady home k7 fast

4.5m slow with Paul then steady home k7 fast.




No car so could not get to the foulee glandoise ce soir.

Massive rain storm delayed the off and was followed by the biggest most stunning rainbow into the middle of the lake.

Paul was annoyed with me for running "in front" of him, I'd say it was level. Anyway after the port we split up (friends again) and I picked up the effort and snuck in a fast last km - just under 4mins.

Garmin

6.2m Airport hill

I had in mind to go at a decent clip today, but by the time I hit the first km I knew that today would be nothing special. Second was also disappointing before the big hill where enevitably yet more time was lost.

However, I was dragged up the hill by a couple of blokes who were chatting in French and managed that on the hill.

At the top there were a few people out and I almost contrived to overtake a different couple of guys twice.

Did the full route and went through 5km at 26mins so re-assessed the "decent" and decided to try and break 50 mins total.

Got that no bother and enjoyed flying down the hill and even sneaked in the last km in under 4mins. Total time 48:29

Garmin

2.3m with Paul

Just happy to be out with the lad, easy does it and missed the rain too!

Garmin

7m Roll, Perroy via 2 beaches and back on the high road

Steady enough run going out to Pre Vert, back to the port (where the divers were cleaning the lake) then along the front to the beach, then the Perroy beach, then up through the vines to the main route back to Perroy. Decided to go under the tunnel to get to the high road back to Rolle.

Ok and nice to get faster through the last few kms.

Garmin

5.5m lake side with 2 fast kms

Decided to do a couple of fast km in this run.

The wind was stong against on the way out so I went for the 5th and managed a 4min km, but only just.

I messed up the start as I only noticed after 5.11km I was supposed to be going fast to by the time I got to the naked lady statue I had to sprint finish to get the 4mins.

8th was easier, wind assisted and felt comfortable at 3:55 min for that km. I needed to job back after though!

Looking at the Garmin data, I love the recovery after the fast kms!

Garmin

5m Trelex very hilly run with mini foulee

Pretty much straight up tonight with Yanik leading the climb.

He was undisputed king of the hill and rightly so as it was to be his birthday tomorrow.

Sprint round the piste vita was slow for me as I respected Paul's wish not to be overtaken.

Annoyingly lost the Garmin as it crashed and could not be restarted after 1.5miles, by which time we already climbed 150m.

Garmin

5m old Airport hill route

Old loop going up as usual then following the Sentier des Ecrevisses with it's little wooded section which I do like.

Garmin

8m with Pierro in Geneva

Tenke wanted to go for 9m, but cancelled at the last minute.

Then Pierro need and easy run (4:20s) so I agreed to go with him.

No time to wait for the satellites and they took over 20mins to catch up with us. But we did 5km in that time plus the 8 recorded meant we did 13kms today.

More like 4:25s, but good to do the airport hill backwards followed by a railway section that is flat and of road, even if it is just out and back.

Last bit next to the dual carriage way is not so hot either.

But still brilliant to train with the elite man and hear all about his 3:45 target marathon pace, he is on for 2:36 in NY this year!

garmin

6.1m Bois de Chenes mini foullee

Good turn out tonight.

After the group loop, Yamik and I were the only ones officially up for the climb to the top. But if I was going Paul would pretty much be assured of coming and so did another kid.

Paul and Yanik led the way jumping over the horse jumps in the woods. We stopped talking on the way up and at the last super steep bit the other kid popped a blister on his heel and was in pain. I had him tighten his laces on that shoe and then he was ok on the downhill.

Paul set off fast and held a good 20m gap ahead of us.

At the very end, with about 500 to go I over took both Paul and Yanik, they both tried to come after me and Paul claimed it was "cheating" as I was not doing any sprints previously, but he could not hold the sprint. Yanik tucked in behind me waiting to pounce. I thought he'd get me in the last 50m so on the slight rise I put in a big ratchet to which he laughed and said very nice and let me go. At that moment we come over the rise and could see the rest of the gang waiting at the cars. They gave us a huge cheer as we crashed into the camp!

Garmin

6.2m Airport hill

Potentially the "last hot day of summer", so went out for an "easy" run after being feeling rough and tired all weekend.

Overtook a few people on the hill, but generally tried to stay slow and succeeded...

Garmin

0.9m back from the beach

Paul wanted to run back from the beach in the dark after a bbq and a few beers.....

So we did.

Garmin

4.3m in the lovey Bois de Chenes

With the mini foulee glandoise. Ran with the 5 speedy boys and the hill at the end was a corker. Never done the connection from the sentier des toblerones back to the woods that way so another option opened up here.

Garmin

5.4m TPV St. Prex 2012 Etape 5 - winners!

On the way to St. Prex Stefan went to the back of the train, Tenke went to the front (no surprise there) and I was obviously in the middle.

It was packed and no way to get changed. We had planned a laptop bag drop as the train went through Rolle, so Tenke made her way to me as I was meeting the support team in the middle of the train. Stefan dragged his daughter to the station rather than move to the middle.

During the bag drop we found each other and the wait in Allaman for the train to leave for St. Prex was perfect to change in to the race kit and perform other last minute pre-race functions.

Suitably lighter we were in high spirits as Stefan's family were due to be there tonight and Tenke's Boys - assuming they all showed up, were on to get a podium tonight.

We found James in the changing rooms and then Tenke and I headed off for a proper warm up. Did the first couple of km and the last half km of the race where we found Richard. Was glad we had as he had route change news as the traditional finish under the clock tower had been moved to the Lausanne side of the old town - adding a fair bit to the route.

At the start we wished each other well and Tenke went for some pre race strides and Richard and I snucked in through the front and went back about 10 rows - stopped next to the first "fat bloke" we found.

There was no count down and the gun fired bang on 7pm and we trotted the 10m to the start line and as we crossed the line the pace went straight to 4 min km on the hill. Wow! That felt fast - but good. I've never been happy with my start before and went through the first km in 4:11. More uphill and a little respite on the flat and I was holding and moving through still and comfortable. 4:14 and happy. Then the hill I forgot about in the 3rd km and I was a little wheezy from the dust being kicked up on the path and dropped to 4:27 pace for that one.

Got a drink at the water stop and that helped the breathing and I was slightly annoyed at not having taken a puff of ventolin before the race, but I recovered fine once off the dusty path and accelerated through the down hill section making back some of the places I'd lost on the uphill.

I guy wearing gloves overtook me around here. I mean, 22 degrees, is that necessary? I also wondered what on earth the guy ahead was doing wearing a back pack for the race? Very odd things.

At about 5.5km I had a boost from Stefan's family although I must admit to slowing down as soon as I turned the corner and I saw the climb to the pipeline bridge next to the railway line. That was annoying, but pulled it together for the next leg which is a long uninteresting drag. Under the footbridge and people looked like they were kicking for home. As the decent became steeper I picked of a few more people, but wanted to save something for the last bit. It felt fast, but the time told a different story, the course was longer! At 8km I did not kick like some around me, but held it steady until the turn and then I could see the finish.

The chap behind me went. I felt like I had nothing left to give, but from the great depths I pulled enough out to match him. We streamed past people moments ago I'd thought I would never catch and with 50m to go I squeezed another acceleration out and flew over the line ahead of my challenger. What a finish!

Unfortunately the new finish is not at all conducive for watching your mates finish after you as there is no way to get back to watch the finish line or get to the crowd. They also had the water in serious plastic cups and deployed a no cup shall pass perimeter implemented like a NATO base in Afghanistan.  Some people I know may have got one or two through....

We had dinner and Tenke was crowned queen of the TPV again, being 16 minutes ahead of the 2nd lady. That's how good she is. She won a tankard and some flowers.

Then the mixed team results were announced and Tenke's Boys won the team event. Thank you guys it has been a blast and a mission. Well done. We got some chocolate and a massive ham as a prize!

Even Richard (the missing 4th man - who tried to become a Tenke's Boy) won a pink fold up towel thing in the prize draw.  

I noticed that as the five weeks progressed I've got faster each race. Although time wise slower this year than last year, the course was definitely longer and I am certain I ran faster.

Great feeling to actually win something - I am a happy man. 

Garmin

Mixte Equipe Results

Final scores on the doors....

5m with 4x 1km reps

Set of lakeside on a cool day having only done some 10m time trials at the fete de sport in Nyon on sunday.

It was windy. I started rep one in the park and ran on the grass when I could. 4:01 to clear the first km. 2nd and 3rd were well under 4mins (3:48 and 3:55) and then I turned for the return having 6 reps in mind. But on the way back the wind was pushing me backwards and whipping the breath out of my mouth. 3:59 for the 4th and I'd had enough





Made a good decision to jog back after the 4th.

Garmin