I finished with 1:21:32 at the 20km de Lausanne. This year I didn't improve my personal best, but the running felt good. Sunny, 15°C.

• Average pace: 4:07 min/km
• Rank: 26.
• Overall: 201.

Sector	Split time	Split Pace (min/km)	Total time	Ranking
0-5 km	19:33	3:54	19:33	16/626
5-12 km	30:53	4:24	50:26	21/626
12-20 km	31:06	3:53	1:21:32	26/626

Preparation

The third consecutive year I followed a 16 week long, self-guided, heart rate based training plan from Garmin Connect.

Already at the second week I skipped a few training days of the flu but I doubt that this had any effect of the later weeks. Unfortunately, the flu I caught just a week before the race certainly cost me some seconds on my final time.

The test runs at week 8 and week 13 both showed that I could not realistically beat my last year's time. I ran them both 1 minute slower than last year. I guess if I lose 1 minute on 10km losing 2 minutes on 20km makes sense.

Weekly totals

Week	Workouts	Weekly distance	Weekly time	Comments
1	7/8	56.36	5:41:18
2	4/8	36.96	3:29:03	I skip a few days because I struggle with the flu for two weeks.
3	9/9	71.49	6:57:11
4	6/5	52.10	4:34:30	One extra training on Friday.
5	8/8	71.93	6:53:36
6	7/8	70.05	6:49:08
7	8/8	85.09	7:30:31	I train under the rain almost every day.
8	6/6	42.77	4:01:32	10 km test run
9	8/8	75.79	6:57:11	The long run feels much better even though I ran the same pace as last year
10	6/8	56.85	5:22:45	After the Friday recovery run I have a kneepain, so I skip the Saturday double-day
11	5/8	34.91	3:10:48	I take three days off during vacation.
12	7/8	60.79	5:49:54	Back from vacation, feeling is better.
13	8/8	69.51	6:25:14	10 km test run
14	8/8	75.79	7:02:57
15	7/8	65.22	5:39:18
16	5/5	49.27	4:07:13	I catch a mild flu at beginning of the race week.