September 4th: Luxembourg-Grund to Gantebeinsmillen and back

After covering quite a bit of mileage on forest trails, I opted to go for a lunch break run on pavement for a change. Thankfully, there’s a bike path near work that is reasonably flat, far from vehicle traffic and at least in my experience doesn’t get much bike traffic but sees quite a large number of runners.

So off I went, covering the first kilometer in fast-for-me 4:48. I was able to follow-up with 4:52 and 4:54 splits on the next kilometers, but then I realized I’d gone too fast, and quite naturally reverted back to an average per km of between 5:00 and 5:30.

After exactly 5km I turned around and headed back the same way. I had to stop once waiting for a traffic light to go green, which slightly worsened my overall pace.

At the end, I covered exactly 10km in 52:09; which is the fastest I’ve run this distance since I started running with a GPS watch, and possibly the fastest I’ve ever done. According to Garmin Connect my course had 81m of elevation change, but looking at individual segments I’m not sure that number is very reliable. Apparently I burned 894 calories.

I feel like there’s still a lot of room for improvement. My muscles were slightly sore during the next day, which is surprising because during the past few days doing higher mileage with more elevation on trail runs hasn’t had that effect so far.

September 3rd: Kayl to Lannebierg/Kalebierg/Mont St Jean and back

After a stressful commute home, and a stressful day in general, I only managed to start my run late in the day. I started off with the same 1.7km on paved roads that I’d done the day before, but then opted to go up “Rue de Volmerange”. This proved to be a very exhausting decision, because almost straight away I had to climb up steeply. Over the next 400m or so I climbed around 50m, and my heart rate jumped up to a maximum of 181.

By the time I reached the trail into the forest, the sun was starting to set. Consequently, I did a more straightforward run initially, not entering side trails. By the time I crossed the next paved road, the sun had already set. I still did a loop around Mont St Jean, figuring the trail was nice enough that I wouldn’t fall or twist an ankle. When that worked, I figured I’d save my knees some trouble by not running down the paved road but instead taking the slightly longer way over a forest trail. This was slightly more challenging, with a few fallen tree stumps to jump over and a fairly steep descent at the end, all with less and less daylight.

I arrived back home after 10.08km and 1:02:05, doing a 6:10 min/km pace. The elevation gain had been 211m. At home, I double-checked my watch and realized why the calorie counter (743cal) was giving me lower than expected results: the watch was set to a 68kg male with unspecified base heart rate. This might explain the low calorie reading for the previous day as well.

Kayl to Lannebierg/Kalebierg/Mont St Jean and back

September 2nd: Kayl to Lannebierg/Kalebierg/Mont St Jean and back

Day 2 of the month saw a slight mileage increase over the previous day with slightly faster pace and more elevation gain. Oddly enough, my Garmin watch seems to think I burned fewer calories.

I started my run on the sidewalk along the main road to Tétange. After 1.3km, I turned left into „Langertengass“, a dead-end street that joins the forest after 1km. Once I was in the forest, I followed whatever trail struck my fancy, with my only objective being not to loose too much elevation. Watching my GPS tracks later on, I realize I did quite a bit of zigzagging, but of course that doesn’t matter much.

After around 6km, I was back on a trail that I recognized clearly from my previous runs last week. By this time I’d been plagued by side stitches for a few kilometers. Fortunately, they eventually disappeared. Two kilometers later, I did some more zigzagging, and then descended towards Dudelange before crossing the road and running towards Mont St. Jean. Here, I did two 1km loops and then opted to run back home through the forest and not do a longer loop that would take me over more pavement.

I ended up doing 13.87km at an average pace of 6:11 min/km. I had to deal with 270m of elevation gain and my watch thinks I only burned 1039 calories. Temperatures were around 15 degrees, which seemed quite hot whenever I ran in the sun and quite cold when I ran in the shadows with a cross wind. I was wearing my Asics.

 

Kayl to Lannebierg/Kalebierg/Mont St Jean and back

September 1st: 13.4km from Kayl to Brucherbierg/Gaalgebierg and back

I ran 13.40km today. I started off at home and headed west, intending to join the forested hill I’d ran on quite a few times the past two years that I lived in Esch. Of course I didn’t quite know how to get there, so I mostly trusted my instincts in getting out of town. Turns out said instincts need some fine-tuning, as I briefly followed a dead-end and also ended up circling around the local cemetery.

I finally found the right road to follow out of town and after around 1.5km I slowly started gaining elevation. The increase was gradual, except for the last 200m. Around the 3km mark I had made it most of the way up towards the wooded area known as “Gaalgebierg”. From here, I soon joined a loop trail going over “Brucherbierg”. Following my usual set of trails, I know this loop takes around 3.5km. The loop was eventless – I encountered a few other runners and hikers, but mostly was alone.

With around 7km done and over 3km to get home, I knew it’d be wise to not force too much mileage on my out of shape self. And then I still turned right for another 3.5km loop. I had some knee pain, but other than that I was feeling fine. By the time I’d made it back down near town I was ready to call it a day.

I ended up running 13.4km in 1:27:10. This translated to an average pace of 6:31 min/km. The elevation gain was 192m, and my watch thinks I burned 1189 calories. Temperatures were between 11°C and 15°C, and I was wearing my second pair of Brooks Glycerin 9.

Strava activity: Kayl to Brucherbierg/Gaalgebierg and back