1:20:27.4, a new personal best on my favorite race the 20km de Lausanne. Weather is covered, intermittent rain, 12°C.

• Average pace: 4.06 min/km
• Rank: 16.
• Overall: 518.

Sector	Split time	Split Pace (min/km)	Split ranking	Total time	Ranking
0-5 km	19:50.5	3:58	14/481	19:50.5	14/481
5-12 km	30:18.3	4:19	19/481	50:08.8	14/479
12-20 km	30:18.6	3:47	20/478	1:20:27.4	16/478

Preparation

I prepared with a 16 week, self-guided, heart rate based training plan from Garmin Connect. This is the third time I train using a Garmin-generated training plan: I used twice the intermediate versions with 5 workouts a week and this time I tried the advanced plan with 8 workouts a week.

On a typical week I had four days with one workout, two days with two workouts and one rest day. On double days I trained once before and once after work. The morning training was almost always a 30 minute easy run. Sometimes it was hard to get out of bed and it often felt like too easy and short to be worth it. But, especially in the first two months of the preparation, these short morning runs helped accumulating more weekly kilometers.

In the second half of the preparation I replaced a few recovery runs by cycling workouts. I tried not to skip interval sessions and long runs. Fortunately I was mostly healthy but I skipped a week of training at the end of March when I was busy with moving.

Weekly totals

Week	Workouts	Weekly distance	Weekly time	Comments
1	8/8	74.56	7:42:07
2	7/8	62.63	6:03:51
3	8/9	67.91	6:36:02
4	5/5	59.59	9:14:26
5	8/8	76.59	6:52:23
6	7/8	91.26	10:06:56
7	7/7	84.23	7:13:06
8	5/6	41.02	3:28:29	10 km de Payerne.
9	6/8	65.28	5:55:26
10	6/8	65.24	5:51:42
11	2/8	17.38	1:26:53	I'm busy with moving.
12	1/8	18.15	1:49:04	Plus 50km cycling in two workouts.
13	4/8	38.85	3:25:41	Plus 106km cycling in two workouts. Heitenriederlauf.
14	6/8	62.96	5:39:19
15	3/8	30.82	2:54:15	Plus 35 km cycling.
16	3/6	28.43	2:20:02