20 km de Lausanne 2025

David Wagner

1:19:05, a new personal best on my favorite race the 20km de Lausanne. Weather is covered, 15°C.

Sector Split time Split Pace (min/km) Total time Ranking
0-5 km 19:16 3:51 19:16 12/579
5-12 km 29:52 4:16 49:08 18/579
12-20 km 29:57 3:45 1:19:05 23/577

Preparation

I followed the same training plan as last year, a 16 week long, self-guided, heart rate based training plan from Garmin Connect. I felt motivated during the entire preparation and I didn't feel extreme highs or lows.

I feel the plan worked out perfectly. I missed three trainings because of a mild flu and I skipped a few optional sessions when I felt tired. In total, I ran 1069 km in four months.

The training plan included two preparatory races, but I didn't find any suitable event nearby. Instead, I traced a somewhat flat, 10k course from Cully to Vevey and I used this as a race simulation. Both times I ran the 10km in exactly 40 minutes.

By the end of week five I felt the accumulated fatigue and I had a hard time starting the long run on Sunday. I introduced an extra rest day the feeling during training quickly improved.

On double days, I found the easy runs in the morning more refreshing than last year. Also, my body reacted well to strenuous weeks 9, 10 and 11, each with almost 80 km workout.

Weekly totals

Week Workouts Weekly distance Weekly time Comments
1 8/8 77.33 8:48:42
2 7/8 61.88 5:42:51 Plus 33km cycling.
3 8/9 69.41 6:48:14
4 5/5 51.61 4:23:34
5 7/8 68.55 6:15:25
6 6/8 72.88 9:03:57
7 7/7 80.34 6:52:45
8 6/6 46.66 4:00:00
9 8/8 74.25 6:28:44
10 8/8 74.59 6:44:44
11 8/8 81.67 7:11:10
12 6/8 60.94 5:28:58 I skip a double day because of flu.
13 7/8 58.08 5:16:47 I skip one day because of flu.
14 8/8 71.87 6:49:36
15 8/8 69.16 6:18:55
16 6/6 49.86 4:04:41

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