Miles:
7683 total / 1203 in 2015
Goal:

Less than 38'-10km (So close... 38'21 Feb-13), 1h25-Half Marat (Done), 3h-Marat, 7h-Sainté Lyon, and my ultimate goal : To FINISH the GRR !!!

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Entries

  1. RUN
    alright Rochefort du Gard 12.5 km 01:08 08:45 pace

    1x10' Pace: 4'09

  2. RUN
    alright Speed Work 2x(5x1'3) Up to th... 10.6 km 01:13 11:04 pace

    22' Warming up
    2x(5x1'30 r=way down) R=3'
    Pace: 5'22; 5'15; 5'30; 5'24; 5'48 - 5'10; 4'56; 5'01; 5'08; 4'57
    16' Cooling Down
    ~3... read more

  3. RUN
    alright Speed Work 2x(6x1') Up to the... 9.6 km 01:05 10:53 pace

    21' Warming up
    2x(5x1' r=way down) R=2'
    Pace: 4'46; 4'59; 4'54; 4'42; 4'37; 4'48 - 4'32; 4'42; 4'50; 4'54; 4'53; 4'42
    15&#... read more

  4. RUN
    blah Speed Work 3x10' 15.2 km 01:18 08:15 pace

    30' Warming up
    3x10' R=2'30
    Pace: 4'07; 4'08; 4'10
    13' Cooling Down

  5. RUN
    alright Speed Work 2x(5x1') Up to the... 9 km 01:02 11:05 pace

    22' Warming up
    2x(5x1' r=way down) R=2'
    Pace: 5'05; 5'03; 5'05; 4'51; 4'46 - 4'57; 4'50; 4'36; 4'44; 4'41
    16' Cooling Down
    ~400... read more

  6. VELO
    good Couzon - Genay - Saint André ... 44 km 01:55 14.3mph pace

    Couzon Genay: 16'
    Genay Couzon: 18'30
    Couzon Saint André: 45'30
    Saint André Couzon: 35'45

  7. RUN
    alright Speed Work 2x(4x1/1) 9.3 km 00:50 08:39 pace

    17' Warming up
    2x(4x1'/1') R=2'
    Pace: 3'32; 3'24; 3'39; 3'20 - 3'34; 3'22; 3'30; 3'30;
    17' Cooling Down

  8. RUN
    blah Refuge Entre Deux Eaux - Modane 44 km 09:36 21:04 pace

    2300m D+
    3370m D-
    Moving Time: 7:58:48
    Elapsed Time: 9:36:50
    Avg Pace: 13:06 min/km
    Avg Moving Pace: 10:54 min/km