Activities

Trail de Vallée de Joux 2025

2025-10-12T00:00:00+02:00

I close the running season with Trail de Vallée de Joux, which I run the third time today. I felt untrained for running on the trains. I arrived pretty cooked at the finish line with a time much slower than in 2019 and 2018.

Perfect weather, beautiful sunshine on the Mont Tendre and in the finish line.

During the first hour the climb feels hard, but I climb steadily. On the way down my legs feel heavy and tired, I fall twice, so I just take it easy.

Splits

Where	Rank	Time	Split
L'Abbaye (départ)		10:15
1625m Sommet du Mt Tendre	55	11:15	01:00:56
1009m Arrivée	79	12:26	02:11:02

Morat-Fribourg 2025

2025-10-05T00:00:00+02:00

Summary

Time: 1:14.20,3
Time lag: +21.42,8
Rank: 52.
Overall: 497.

Splits

Where	Time of Day	Time	Sector	Pace
Start	10:16:06,5
Courgevaux	10:24:40,8	8:34,3	8:34,3	3:49 min/km
Coulevon	10:39:30,4	23:23,9	14:49,6	4:32 min/km
Courtepin	10:53:09,6	37:03,1	13:39,2	4:16 min/km
La Sonnaz	11:06:37,6	50:31,1	13:28,0	4:04 min/km
Porte de Morat	11:25:18,1	1:09:11,6	18:40,5	4:40 min/km
Finish	11:30:26,8	1:14:20,3	5:08,7	4:23 min/km

Cervélo 4000km service

2025-09-05T00:00:00+02:00

Today I got back my road bike from the bike shop after its 4000 km maintenance. As far for regular maintenance nothing surprising: they replaced the chain, brakes, tyres and the handle bar straps.

Unfortunately, earlier this year I damaged my frame during a wash. After a rainy ride I wanted to clean the bike in our flat's big laundry sink. The bike slipped, and the frame hit the concrete basin's edge. The shock appears to cause only a nick, but my bike mechanic noticed a tiny crack that needed a specialist's help.

My bike mechanic recommended a person specializing in carbon repair. He did an excellent job and the bike looks like new.

Toscana Gravel 2025

2025-05-19T00:00:00+02:00

Six of us went for a five-day bikepacking gravel cycling trip in Tuscany. The tour started and ended in Siena.

Day	Start	Distance	Elevation gain	On paved road	Route
1	Siena	100 km	1901 m	39%	Day 1
2	Castiglione d'Orcia	96 km	1589 m	54%	Day 2
3	Bagni San Filippo	88 km	1667 m	83%	Day 3
4	Bagni di Petriolo	68 km	1275 m	26%	Day 4
5	Asciano	92 km	1693 m	63%	Day 5
Total		444 km	8125 m

Sunday

We aim to start at 7 am from Lausanne. We have two cars with three cyclist each and four bikes in total plus luggage. Riccardo and I plan to rent bikes in Siena, the others bring their own bikes.

Kees brings Mr Ride, an old mountain bike, from the Netherlands but during a Mollendruz-Marchariuz prologue the day before, he decides against using it for the trip. Riccardo orders an emergency Bianchi for him. This makes three of us renting gravel bikes in Siena. The others use their endurance road bike with 32 mm tyres.

I buy bread and pastry for the group at Chez Manu, a bakery nearby where I used to live. We finish loading the cars and we start our 700km drive towards Siena.

Monday

We walk to the Siena Bike Shop to pick-up our gravel bikes. They rent us three Bianchis with 40mm gravel tyres. It takes an hour to set everything up: the mechanic mounts our pedals, we adjust the seat height and install our bike bags.

We leave the cars in the parking garage of the Siena train station where the parking costs only 2€ per day.

We start pedalling around eleven. We get excited on the first gravel sectors. The bikes roll well on the dry, compacted white roads.

At about halfway we have lunch on a beautiful terrace in Murlo.

Some french tourist ask for the Gladiator House which we miss. Martijn has a flat which he quickly repairs.

Before the last climb of the day we stop in Bagno Vignoni.

Riccardo and I do the proper path with 15-20% bits.

Dinner in a family restaurant.

20 km de Lausanne 2025

2025-05-04T00:00:00+02:00

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

Average pace: 3.57 min/km
Rank: 23.
Overall: 129.

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

Tour du Pays de Vaud 2024

2024-09-18T00:00:00+02:00

This year I run all six stages of the Tour de Pays de Vaud series. I finish 5th in my age category and I'm 15th overall.

Date	Stage	Distance	Time	Pace	Ranking	Ranking overall
14.08	Gilly	7.2 km	29.15,9	4.03	7/79	30/273
21.08	Cully	3.6 km	27.07,5	6.13	10/75	39/329
28.08	St. Prex	8.6 km	35.10,2	4.04	10/143	36/467
04.08	Echandens	8.5 km	35.00,2	4.12	8/84	45/354
11.09	Chavornay	8.6 km	36.01,9	4.15	7/70	25/241
18.09	Oron	6.7 km	25.37,4	3.53	7/73	21/267

Source: datasport.com

In the series, Gilly is the farthest from Lausanne: getting there by train and bus was easy, but in the evening there's only return connection per hour. After I cross the finish line, I keep jogging to the bus stop. I change while waiting for the bus, this way I'm back home around 9 PM.

I ran Cully last year and I knew it would be hard. In fact, this stage is brutal: 4 km uphill with 500m elevation gain. I manage to run a steady pace, I only walk a few steep sections in the forest. The finish line is at the Tour de Gourze with a magnificent view on the Lake Geneva. I pick up my bag and hike down to Grandvaux train station.

I know the Saint-Prex race very well: this was the final of many previous editions of the Tour du Pays de Vaud. This year it's hot again and after finishing I jump in the lake to cool down.

For Echandens the warm-up is longer than expected. Unfortunately, in the morning I forget my bib at home so from work I must do a detour to pick it up. Despite the extra cycling in the legs, running feels good. I like this stage: it has some fun parts in the forest and through the fields around the village.

Chavornay is longest race in the autumn season. It rains heavily and I slip a lot in the muddy forest paths. Perhaps, I should have worn my trail shoes...

Oron-La-Ville, the final stage, is short and fast. Mid-September the temperature drops fast in the evenings. For running it's perfect, but I quickly feel the cold in the finish line. The race closing party is not great, so we don't stay. Instead we eat a pizza at the Hotel des Alps in Savigny.

Ardèche Tour 2024

2024-06-17T00:00:00+02:00

The tour starts and ends in Irigny, a few km south from Lyon. On the first day we ride through the Parc naturel régional du Pilat to Saint-Félicien where we join the Gorges - Ardèche tour recommended by the local tourist office.

In fact, I started biking four days before the tour starts. I cycled from Lausanne to Irigny in two days.

Day	Start	Distance	Elevation gain	Route
1	Irigny	104 km	1960 m	Day 1
2	Saint-Félicien	113 km	2090 m	Day 2
3	Saint-Pierreville	147 km	2040 m	Day 3
4	Uzer	106 km	2320 m	Day 4
5	Saint-Cirgues-en-Montagne	130 km	2040 m	Day 5
6	Saint-Félicien	94 km	660 m	Day 6
Total		694 km	11320 m

From Lausanne to Lyon

2024-06-13T00:00:00+02:00

Overview

Day	Start	Distance	Elevation gain	Route
1	Lausanne	158 km	1198 m	Day 1
2	Belley	172 km	931 m	Day 2
Total		330 km	2129 m

Day 1

I wake up around 8. I have 160 km to ride today from Lausanne to Belley. I'm not in a hurry. The days are long, weather forecast is sunny, 20 degrees I have all the time to enjoy my morning coffee while reading the news.

My gear is almost ready. I'm taking my Ortlieb saddlebag, plus a small frame bag for the lights and for a spare battery. Should be enough for a multi day trip.

I'm reviewing what cables to bring. I have a charger cable for my phone, the Garmin head unit, the pedals with power meter and my shifters. They are all with different connectors.

It feels strange to have four kinds of batteries in my (non-electric) road bike. Anyhow, during a 1000km trip I need to be ready to charge their batteries, so I bring four different cables with me. I pay the price for choosing the latest tech.

Just before leaving, I remember that my cleats are completely worn, so I change them quickly before starting to roll.

Until Geneva, I know the road well I don't need sightseeing and I advance well: 60km in 2 hours.

I cross Geneva in the lunchtime peak traffic. My Garmin takes me through a few loops, but I don't second guess it because I don't know the city well.

West of Geneva I find the Via Rhône cycling road and the car traffic completely disappears. The road is well signaled and pretty calm. I cross many cyclists. I need to stay on this path until Belley where I booked a room for tonight.

At around 15:30 I'm at 100km, and I stop at a bakery. On the bike I ate a Clif Bar and two bananas. Now I pick a grilled vegetable sandwich and a coffee. The sandwich is huge, tastes great. There's no shade around the bakery, so I finish it quickly and get rolling. 60 km to go.

I start the see the Rhône next to me. The road goes up and down, there are even a few longer climbs, but nothing too steep.

Day 2

I start the day at 8 A.M. with a typical French breakfast: baguette, butter, jam, homemade cake with fruit juice and lots of coffee. I have 170 km ahead of me, I store as much energy as I can.

Rain is forecast, I'm planning to wear with my rain gear. When I leave it's covered and wet, but, fortunately, not raining.

I ride three hours, time for lunch! Just like yesterday I find a boulangerie at a center of a small town. I pay 9.5 EUR for a sandwich, coke and a cake.

Now it starts raining for real, so I put on my raincoat. It rains for about an hour at low intensity. Later even the sun comes out!

Today there's more unpaved section than yesterday. Fortunately, the gravel is well compacted it rolls well. My bike however becomes filthy. I'll wash it tonight.

I cross Lyon along the Rhône. There are walkers, runners and bikers sharing the large promenade on the banks. Friday evening traffic is terrible. I need to pay attention with the heat and the accumulated fatigue. I arrive to Irigny, a few km south of Lyon. There's a short climb to reach the apartment.

I'll spend the next two days in Lyon resting and sightseeing, then starts a six day tour in the Ardèche.

A travers Romanel 2024

2024-06-07T00:00:00+02:00

I participated in the running race A travel Romanel the first time.

I finished the 10.5 km race in 42:57.35, corresponding to a 4:11 min/km average pace. The race does three laps across Romanel-sur-Lausanne with a total of 140 m of elevation gain.

I had no objectives for this race. I didn't expect to be in a great running form. Since the 20 km de Lausanne my training about cycling and I barely run. I started the first lap too fast, but in the second and the third lap I found a steady pace. The endurance was there, but the power in the legs was missing on the climbs.

It was a great night out on the first truly warm summer evening of the year.

Lap	Split time	Total time
1	13:15.86	13:15.86
2	14:43.11	27:58.97
3	14:58.38	42:57.35

Source: softtiming.ch

Cervélo Caledonia 5 first service

2024-06-05T00:00:00+02:00

In past two months I rode 780 km with the my Cervélo Caledonia 5. Today I brought back to the shop for its first checkup. Breaks, gears, wheels, and everything else work well, no problems were found.

The next planned maintenance is after about 4000 km where it's recommended to change the chain.

Looking forward to riding this bike more.

20 km de Lausanne 2024

2024-04-28T00:00:00+02:00

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

Heitenriederlauf 2024

2024-04-06T00:00:00+02:00

10.2 km race Heitenried as preparation for this year's 20 km de Lausanne. The race is on gravel and asphalt roads with approximately 180m of elevation gain.

I was 16th at the finish line (6th in my age category) with a time 40:57. This is an average pace of 4 min/km pace which is my best result at a race with such altitude profile.

Cervélo Caledonia 5

2024-03-28T00:00:00+01:00

Today I bought a new Cervélo Caledonia 5. I ordered it with Shimano Di2 Ultegra set and Reserve 40/44 wheels.

The disc brakes and the electronic shifting represent a huge step up from my 2010 Cervélo R3. The R3 was a climber's bike, the Caledonia is marketed as an endurance model. After a few rides I'm convinced that the Caledonia's frame geometry suits well for my outings.

Additonally, with the purchase I was offered a professional bike fit, this also contributes to the better comfort.

Service history

2024-06-05: First service
2025-07-26: 4000km

10km de Payerne 2024

2024-03-03T00:00:00+01:00

10 km race in Payerne as preparation for this year's 20 km de Lausanne.

Leg	Time	Pace (min/km)	Overall ranking	Gender ranking	Age group
1. lap	19:16,6	3:51 min/km	363	317	46
2. lap	19:31,1	3:54 min/km	345	298	39
Total	38:47,7	3:52 min/km	346	299	40

Pyrenees 2022

2022-06-05T00:00:00+02:00

Day	Start	Distance	Elevation gain	Route
1	Hendaye	142 km	2606 m	Day 1
2	Oloron-Sainte-Marie	115 km	2597 m	Day 2
3	Argeles-Gazost	122 km	3606 m	Day 3
4	Bagnères-de-Luchon	103 km	1771 m	Day 4
5	Biert	144 km	3056 m	Day 5
6	Quilan	123 km	1468 m	Day 6
Total		749 km	15104 m

Via Idra

2021-08-15T00:00:00+02:00

Day 1

Day 2

Day 3

Day 4

Cycling in the Dolomites

2021-08-08T00:00:00+02:00

Day 1

Bormio - Umbrail Pass (2501m) - Santa Maria Val Müster - Prato allo Stelvio - Stelvio Pass - Bormio

Day 2

No cycling, rains the whole day.

Day 3

Vigo di Fassa - Moena - Passo San Pellegrino (1918 m) - Passo Valles (2032m) - Passo di Lavazè - Vigo di Fassa

Day 4

Vigo di Fassa - Passo Pordoi (2239m) - Vigo di Fassa

Day 5

Pocol - Passo Falzarego (2205m)- Colle Santa Lucia - Passo di Giau (2236m)

Via Alpina

2021-08-01T00:00:00+02:00

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Day 8

Berlin

2019-11-04T00:00:00+01:00

Run in Berlin from the Hotel Al Königshof to the Branderburger Tor and back.

Lausanne half-marathon 2019

2019-10-27T00:00:00+02:00

Summary

Time: 1:31.05,6
Time lag: +23.57,3
Rank: 84.
Overall: 225.

Splits

Where	Daytime	Split	Rank	Overall
Start:	13:45.10,1
km12 Cully:	14:37.04,7	51.54,6	78.	206.
--> Next:	15:15.39,1	1:30.29,0	84.	225.
Ziel:	15:16.15,7	1:31.05,6	84.	225.

Source: datasport.com

Trail de Vallée de Joux 2019

2019-10-13T00:00:00+02:00

The second time I run this race. A bit slower than last year, the run felt good. Great weather.

Splits

Where	Rank	Time	Split
L'Abbaye (départ)		10:25
1625m Sommet du Mt Tendre	32	11:27	01:02:46
1009m Arrivée	35	12:33	02:08:04

Morat-Fribourg 2019

2019-10-06T00:00:00+02:00

Summary

Time: 1:16.13,4
Time lag: +18.55,3
Rank: 106.
Overall: 561.

Splits

Where	Daytime	Split	Total	Rank	Overall
Start:	10:23.12,4
Courtepin:	11:01.39,0	38.26,6	38.26,6	107.	594.
La Sonnaz:	11:21.11,3	19.32,3	57.58,9	109.	582.
Porte Morat:	11:33.52,8		1:10.40,4	108.	572.
--> next:	11:38.25,7		1:15.13,3	107.	565.
Ziel:	11:39.25,8	18.14,5	1:16.13,4	106.	561.

Vuiteboeuf - Baulmes

2019-09-29T00:00:00+02:00

Long run from Vuiteboeuf to Baulmes over the Aiguilles de Baulmes.

Via Francigena - from Ponte d'Arbia to San Quirico d'Orcia

2019-09-06T00:00:00+02:00

The 35th leg of the Via Francigena part in Italy. Rather long walk in the Tuscan countryside. Great views on the Val d'Orcia.

Via Francigena - from San Quirico d'Orcia to Radicofani

2019-09-04T00:00:00+02:00

The 36th leg of the Via Francigena part in Italy. It's a long, strenuous walk through the Tuscan countryside. Sometimes the walking path is rather close to the main road.

Argentario (Tuscany)

2019-08-30T00:00:00+02:00

Hike around the Monte Argentario peninsula in Tuscany. Starting and finishing in Porto Santo Stefano. We visited two beaces: Cala del Gesso and Sassi Verdi. It's very hot and we have to walk a lot on asphalt.

Dents de Morcles

2019-08-11T00:00:00+02:00

Dents de Morcles from Ovronnaz

Route des Grandes Alpes 2019

2019-08-03T00:00:00+02:00

Cycling from Lausanne to Nice in eight days.

Prologue: Lausanne - Thonon-les-Bains

Distance: 75km

Etape 1: Thonon-les-Bains - La Clusaz

Etape 2: La Clusaz - Bourg-Saint-Maurice

Etape 3: Bourg Saint Maurice - Saint-Jean-de-Maurienne

Etape 4: Saint Jean de Maurienne - Briançon

Etape 5: Briançon - Jausier

Etape 6: Jausier - Valdeblore

Etape 7: Valdeblore - Villefranche-sur-Mer

Le Suchet

2019-07-13T00:00:00+02:00

Les Paccots

2019-07-09T00:00:00+02:00

Les Pléiades - Les Paccots

2019-07-07T00:00:00+02:00

20km de Lausanne 2019

2019-05-05T00:00:00+02:00

20km de Lausanne, the venerable 20 km race through the heart of the city. Weather is covered, somtimes sunny, 5°C.

Time lag: +23.17,7
Average pace: 4.18 min/km
Rank: 137.
Overall: 372.

Where	Split time	Ranking
Start - km 5.	20.44	106.
km 5. - km 12.	32.05	126.
km12 - Finish	33.29	196.

Source: datasport.com

Les Paccots - Le Gros Plané

2019-04-21T00:00:00+02:00

Easter run around Les Paccots.

Les Paccots - Niremont

2019-04-20T00:00:00+02:00

Easter run around Les Paccots.

Les Traîne-Savates 2019

2019-04-13T00:00:00+02:00

Start of the season with the classic Traîne-Savates in Cheseaux-sur-Lausanne. Weather is sunny, 12°C.

Time lag: +10.08,9
Rank: 46.
Overall: 90.

Source: datasport.com

Lakes around Ivrea

2019-03-28T00:00:00+01:00

Short hike around Lago Pistono and Lago Nero near Ivrea, Italy.

Shoulder sling is off

2019-03-27T00:00:00+01:00

Ten days after the injury the sling can be taken off. I start the first out of eight physiotherapy session.

Shoulder injury

2019-03-18T00:00:00+01:00

During curling I slipped and dislocated my shoulder. We went to the Morges hospital where they put it back.

Pyramides

2019-03-05T00:00:00+01:00

From work to the Pyramides (Place des Cantons) and back through UNIL.

Lausanne - Montreux - Grandvaux

2019-02-24T00:00:00+01:00

First ride of the year along the lakeside to Montreux. Back to Vevey, then up to Chexbres and Grandvaux. Finally back to Lausanne through Belmont and Chailly.

Skiing in Les Marecottes

2019-02-17T00:00:00+01:00

Two days of skiing in Les Marecottes. Saturday and Sunday morning 3 hour lessons with a ski teacher.

Obernai-Mont Sainte-Odlie

2018-12-31T00:00:00+01:00

End of the year hike in Alsace. Start from Obernai towards Bernardswiller and Saint Nabor. There, a steep climb starts to the monastery of Mont Sainte-Odile. We take a short break on the top then head to Otrott, finishing in back in Obernai.

Hike around Obernai

2018-12-30T00:00:00+01:00

Hike around the vineyards of Obernai.

Sauvabelin

2018-12-28T00:00:00+01:00

Up to Savuvabelin through Avenue de Grey then back crossing La Sallaz and down on Rue de Vallon.

Sauvabelin

2018-12-20T00:00:00+01:00

Up to Savuvabelin through Avenue de Grey then back crossing Riponne and Rue de Valentin.

Pyramides

2018-12-18T00:00:00+01:00

From work to the Pyramides (Place des Cantons) and back through UNIL.

La Sarraz - Bretonnières

2018-12-16T00:00:00+01:00

Winter hike from La Sarraz to Bretonnières along the Venoge. Coffee and cake in Romanmôtier.

Short run

2018-12-15T00:00:00+01:00

To the football fields and back on Avenue d'Echallens.

Short run

2018-12-11T00:00:00+01:00

To the football fields and back on Avenue d'Echallens.

Curling

2018-12-10T00:00:00+01:00

Introduction to Curling 7/8 in Morges.

Trail des Chateaux 2018

2018-12-08T00:00:00+01:00

The first edition of the Trail des Chateux. Very nice route with very steep climbs.

Splits

Where	Split	Total	Rank
Start
Mayens de la Zour	1:56.15	1:56.15	33.
Grimisuat	35.32	2:31.68	31.
Finish:	44.35	3:16.18	26.

Source: datasport.com

Short run

2018-12-06T00:00:00+01:00

To the football fields and back on Avenue d'Echallens. Exercises in the Parc de Valency.

Sauvabelin

2018-12-04T00:00:00+01:00

Up to Savuvabelin through Blecherette then back along Rue de Vallon, crossing Riponne and Rue de Valentin.

Curling

2018-12-03T00:00:00+01:00

Introduction to Curling 6/8 in Morges.

Epalinges - Echallens

2018-12-01T00:00:00+01:00

Run from Epalinges to Echallens along the Sentier du Talent.

Sauvabelin

2018-11-28T00:00:00+01:00

Up to Savuvabelin through Avenue de Grey then back crossing Riponne and Rue de Valentin.

Short pyramides

2018-11-27T00:00:00+01:00

From work toward the Pyramides and back through UNIL on the Parcours Vita.

Curling

2018-11-26T00:00:00+01:00

Introduction to Curling 5/8 in Morges.

Villeneuve - Col de Chaude - Allières

2018-11-25T00:00:00+01:00

Long run from canton Vaud to canton Fribourg with a lot of elevation gain.

Sauvabelin

2018-11-24T00:00:00+01:00

Up to Savuvabelin through Bealieu then back crossing Riponne and Rue de Valentin.

Riponne - Chalet-à-Gobet

2018-11-22T00:00:00+01:00

Evening run from the center of Lausanne to Chalet-à-Gobet.

Daily back excercises

2018-11-21T00:00:00+01:00

A series of back excercises to do daily:

Neck tuck
Head back extension (use towel)
Arms lock back stretch (expands chest)
Squeeze shoulder blades
Back extension (push up position)
Hip flex (kneeling with one leg bent)
Ham string stretch

Source: Youtube

Pyramides

2018-11-20T00:00:00+01:00

From work to the Pyramides (Place des Cantons) and back through UNIL.

Curling

2018-11-19T00:00:00+01:00

Introduction to Curling 4/8 in Morges.

Col de la Croix - Bretaye

2018-11-18T00:00:00+01:00

Starting from the Col de la Croix up to the Col de Bretaye ski station.

Romanel - Le Mont

2018-11-17T00:00:00+01:00

elevation gain: 287m tags: run

To Romanel then up to Le Mont sur Lausanne, then back along Sauvabelin and the Flon.

Short pyramides

2018-11-15T00:00:00+01:00

From work toward the Pyramides and back through UNIL.

Sauvabelin

2018-11-13T00:00:00+01:00

Up to Savuvabelin through the Cité then back by the airport.

Curling

2018-11-12T00:00:00+01:00

Introduction to Curling 3/8 in Morges.

Nyon - Chalet de la Dôle - St. Cergue

2018-11-11T00:00:00+01:00

From Nyon follow the hiking trail No. 5 (Sentier des crêtes). First 7 km is flat/slighly up, then steep clim to the Chalet de la Dôle. The last couple of kilometers down to St. Cergue is easy.

Evening run

2018-11-08T00:00:00+01:00

To the football fields and back on Avenue d'Echallens. Exercises in the park.

Sauvabelin

2018-11-07T00:00:00+01:00

elevation gain: 234m tags: run

Sauvabelin through Rue de Vallon and back on Rue de la Borde.

Curling

2018-11-05T00:00:00+01:00

Introduction to Curling 2/8 in Morges.

Merdasson

2018-11-03T00:00:00+01:00

Haut-de-Caux - Col du Jaman - Merdasson - Haut-de-Caux

Curling

2018-10-29T00:00:00+01:00

Introduction to Curling 1/8 in Morges.

Morat-Fribourg 2018

2018-10-07T00:00:00+02:00

Summary

Time: 1:15.33,0
Time lag: +22.27,7
Rank: 322.
Overall: 520.

Splits

Where	Daytime	Split	Total	Rank	Overall
Start	10:15.13,2
Courtepin	10:53.14,6	38.01,4	38.01,4	331.	539.
La Sonnaz	11:12.31,0	19.16,4	57.17,8	333.	536.
Route des Alpes	11:28.43,4		1:13.30,2	326.	530.
Finish:	11:30.46,2	18.15,2	1:15.33,0	322.	520.

Etape du Tour 2018

2018-07-07T00:00:00+02:00

Profile

  /\            /\
 /  \          /  \
/    \/\______/    \

Splits

Where	Split time	Total time	Speed (km/h)
START	00:00:00
COL1START	01:20:04	01:20:04	32.60
COL1FINISH	00:55:15	02:15:19	24.17
COL2START	00:26:45	02:42:04	27.58
COL2FINISH	00:38:53	03:20:57	23.89
COL3START	01:52:18	05:13:15	26.15
COL3FINISH	00:53:09	06:06:24	23.50
COL4START	00:16:16	06:22:40	23.49
COL4FINISH	00:41:31	07:04:11	22.28
FINISH	00:15:54	07:20:05	23.04

Source: timeto