6.2m Goats' hill

I decided to try to retrace the end of the alternate route to the super steep hill.

Did a loop of the bottom field and was tired and slow. Some super slow people made me look like a rocket as I zoomed by them all at a rather tame 5min per km pace. Found the footpath next to the dual carriage way no problem and got to the 'goat-ette hill' as my stranger in the woods put it last week.

I'd done this once before with Aurellien by mistake so doing it again felt brave.

Actually the correct name is 'Goats' path' and there were three goats on the path today. One behind me and a cheeky orange topped one that snuck in ahead of me from a side road.  I closed him down, the one behind vanished and before you could say that was 75m straight up I had to decided left or right and went right to see how big the full loop would be if started from the goats' path. 10km exactly. Nice one.

Creamed the last two km and enjoyed getting the very last one done in 3:59.....

Garmin

10m Eysins Borex Arnex Nyon

Complex logistical problem as had my bag and 2.5 hours to kill before meeting up with Paul.

So got to where he does chess and dumped my kit. I decided to head out towards Eysins hoping to retrace a run I did with Jeremy Burrows a long time ago.

To my delight he was in his garden with his son doing man work. We chatted and he gave me some advice on the route and within 500m of his house I was lost.

Ended up running on the embankment next to the main road which was not great.

Followed the motorway noise through the woods and missed the bridge I was aiming for by about 1km. Come over a different one and found the trail back into Nyon I was looking for, did an extra loop of the block to get up to 16km or 10 miles to make it officially "long".

Garmin

4m speed work with the mini Foulée Glandoise

Was 18 seconds late tonight much to the amusement of the organisers who I'd texted to let know we were running late, some neat driving on my part.

Today was one lap of the big par cours route and then several of the shorter. However, knocking out easy then hard clips between each "post". We did it twice, then 5min recover and twice again but this time fast on the easy and slow on the previously fast.

Good fun and Paul was very quick and did not slow down much on the slow bits.

Garmin

7.72m Geneva towards Versoix

Came out this way a few weeks ago with Pierro and decided to go directly to the railway trail towards the Franz Webber Uni. Along the trial next to the railway I could sense I was being closed down, hunted. I eased a little faster, but the guy responded and I decided I was not in a race and would let him go through with out trying to keep up.

He was a cheerful chap and after 100m or so he offered to be my guide and I gladly accepted. We explored a whole area towards Versoix where I have never been before. Laurence from the Red Cross, it was great to met you and thank you so much.

Turns out he is another sub 3 hours for the marathon guy, so he had to "adapte sa vitesse" for me - ie slow up!

On the way back he also showed me how to avoid the main road into Geneva as there is a path behind the buildings almost the whole way to the botanic gardens. Another result.

7:40min mile pace, or 4:45min kms felt fine. Lovely day and I really enjoyed the run. Cheers Laurence - hope I meet you out there again sometime.

Garmin

6.22 Airport hill, wide route record

Very chuffed.

It was perfect conditions and I was pumped up for today's run.

I hammered out a fast 1st km to get some time in the bag, slipped around the bottom field not dropping too much time (I could go faster here if dry) then the hill was fine. No drama and went through 5km in 23 minutes so know something was on.

Could not keep it together on the way back up as much as I would have liked, but still cruised home overtaking several people on the way.

Had to dance through the trams at the place des nations to get over the road, but 46:40 is a new route record.

Garmin

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