Training Log Archive: dolphIn the 29 days ending Feb 29, 2008:
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Friday Feb 29, 2008 #
Indoor Cycling 1:20:00
ASVZ. Music was ok but not great, program was ok too. Not so motivated, took it easy.
Wednesday Feb 27, 2008 #
Running 1:05:00 [2] 11.0 km (5:55 / km) +200m 5:25 / km
shoes: Nike Free
Running from home to Nadia, via Zoo and Adlisberg. With Andrea.
Tuesday Feb 26, 2008 #
Running 42:00 [2] 8.0 km (5:15 / km) +100m 4:56 / km
shoes: Nike Free
Lunch run with Christian Br., Altendorf-Täli.
Had the Nike-Ipod pod with me for the first time and it measured a distance of 8.0km. No idea how accurate this is, havent't calibrated it yet.
Felt much better than yesterday, cold is almost gone. I guess the Atlaslogy therapy from yesterday also helped to clean up.
Had the Nike-Ipod pod with me for the first time and it measured a distance of 8.0km. No idea how accurate this is, havent't calibrated it yet.
Felt much better than yesterday, cold is almost gone. I guess the Atlaslogy therapy from yesterday also helped to clean up.
Monday Feb 25, 2008 #
Note
My cold of the last week has got worse and worse, I'm close to staying at home today.
Sunday Feb 24, 2008 #
Mountain-Bike 15:00 [4] 3.0 km (12.0 kph) +100m
My first Parkmassaker! Secret venue...
Had a good start, being 4th at the 1st pole but then slept a bit and was overtaken by several guys. Never catched them again and after some loops, I got caught by the leader. Official ranking was 14th but I think I was rather 9th or 10th. Good fun!!
Had a good start, being 4th at the 1st pole but then slept a bit and was overtaken by several guys. Never catched them again and after some loops, I got caught by the leader. Official ranking was 14th but I think I was rather 9th or 10th. Good fun!!
Saturday Feb 23, 2008 #
Road Bike 1:40:00 [2] 38.0 km (22.8 kph) +400m
Home-Kilchberg-Adliswil-Buechenegg-Bonstetten-Uitikon-home. Easy ride on old bike, great weather with up to 14°C.
Distance and climbing meters is a guess, no computer with me.
Distance and climbing meters is a guess, no computer with me.
Wednesday Feb 20, 2008 #
Cross-Country Skiing 53:00 [3] 14.0 km (3:47 / km)
Yes, cross-country skiing! And even over lunch! :)
Pius and I went to Studen and did a loop there. Track was in surprisingly good condition, weather was perfect. It felt great to ski over lunch, what a privilegde.
Pius and I went to Studen and did a loop there. Track was in surprisingly good condition, weather was perfect. It felt great to ski over lunch, what a privilegde.
Monday Feb 18, 2008 #
Running 54:00 [1] 11.0 km (4:55 / km) +12m 4:53 / km
shoes: Nike Free
Lunch run, Rappi Zoo-back. To rappi with Boesch, Chappi and Susanne, very easy pace, back with Boesch a bit faster. Felt ok, great weather. left calf still sore from spontaneous strength training on Saturday.
Sunday Feb 17, 2008 #
Note
Travelling back from Portugal. Wanted to go for short ride before the flight but was too lazy to get up early.
Saturday Feb 16, 2008 #
Orienteering 58:00 [3] 9.4 km (6:10 / km) +150m 5:43 / km
shoes: VJ Integrator
O-training on reduced map (no black) near Ovar. Wood was extremly well runnable, hard soil/sand, little bushes, trees sometimes 10m apart...
I got into a good flow from beginning on and kept concentrated troughout the whole training. Felt not so dizzy either, so enjoyed the training very much. Made about 45-60sec of mistakes in total, really satisfied. At some point, I'll have to return to this terrain and run a competition there... :)
I got into a good flow from beginning on and kept concentrated troughout the whole training. Felt not so dizzy either, so enjoyed the training very much. Made about 45-60sec of mistakes in total, really satisfied. At some point, I'll have to return to this terrain and run a competition there... :)
Note
Planned to do a short ride in the afternoon but decided not to overdo, so opted for a caffe at the sea promenade with Raph. :)
Thursday Feb 14, 2008 #
Road Bike 4:20:00 [2] 90.0 km (20.8 kph) +1200m
Did some easy cycling while the others were doing 2 o-trainings on POM 07 maps. Started in Vale de Cambra. The route was an endless up and down, but mostly on gentle climbs. The area around Cambra is a perfect road cycling spot, many roads with good surface but almost no cars. Did not find our meeting point Gestoso as my carried map was too poor but ended up in Felgueira where I luckily got picked up. On the way to Gestoso, I missed a junction and as a result had to climb up a 5km hill which I've actually have climbed before... My legs felt quite good, particularly towards the end. Avg. speed of 21km/h. Climbing meters is a pure guess. Route: http://www.gmap-pedometer.com/?r=1626014
Wednesday Feb 13, 2008 #
Orienteering 43:00 [3] 6.5 km (6:37 / km) +100m 6:09 / km
shoes: VJ Integrator
1-man relay training with 3 loops, 5min rest between. We did the training together with Mora and Dormats (?). I ran my own pace. Made almost no mistakes but my low pace makes orienteering also much easier. Felt a bit dizzy but it could be worse. My times:
13:30, 13:30, 16:00
13:30, 13:30, 16:00
Strength 15:00 [1]
Some exercices in the afternoon, right next to the pool. :)
Sunday Feb 10, 2008 #
Road Bike 4:45:00 [2] 110.0 km (23.2 kph) +700m
Great cycling tour at 20° and blue sky... My goal was to reach Bacaco, a 540m high hill with a good view. Had a crisis after about 45km but after a longer rest, legs and body felt quite good again. Towards the end, I felt really good. I'm really surprised how well my body and legs absorbed the training. Ok, pace was slow (around 23km/h) but I was afraid that my legs will brake down after 60km. I guess the spinning sessions helped.
Route: http://www.gmap-pedometer.com/?r=1616589
Route: http://www.gmap-pedometer.com/?r=1616589
Saturday Feb 9, 2008 #
Orienteering race 32:00 [3] 3.5 km (9:09 / km) +40m 8:39 / km
shoes: VJ Integrator
Trophy de Cantanhede. Running H21B...
Took it really easy from start on but could not avoid to do mistakes. Somehow, i naviagted the same way as I would run full speed, i.e. too much risk, not under full control. Felt not too dizzy as I was just jogging. Great forest, just a dream to orienteer.
Took it really easy from start on but could not avoid to do mistakes. Somehow, i naviagted the same way as I would run full speed, i.e. too much risk, not under full control. Felt not too dizzy as I was just jogging. Great forest, just a dream to orienteer.
Road Bike 2:00:00 [2] 47.0 km (23.5 kph)
Cycling to the competition center to get my legs used to cycling. Found some nice roads. In generall, I was surprised to see how well the roads are here, wide, good surface and very few cars. Cars are also respectful to cyclists. Route: Praia da Mira-Mira-Cantanhede-Tocha-CC.
Tuesday Feb 5, 2008 #
Note
I'm now looking forward to vacations in Praia da Mira. I'll probably won't do much orienteering as I still get dizzy very quickly but rather do some low intensity road cycling. :))
Monday Feb 4, 2008 #
Running 1:20:00 10.0 km (8:00 / km) +650m 6:02 / km
shoes: Salomon Raid
Mike B. wanted to do his first ascent on Etzel, so Berni and I accompanied him on that lifechanging project. He suffered - but succeded. He was cursing at the top like a pirate but got more and more happy and satisfied on the way back when realising his achievement. Pace uphill was very easy. It's interesting how even such a hard climb can be easy when the pace is appropriate.
We went down via Feusisberg, freestyle, much fun!
We went down via Feusisberg, freestyle, much fun!
Sunday Feb 3, 2008 #
Note
Snowshoeing to Tanzboden (1450m asl) with Nadia. Starting from a parking lot close to Riedern. Perfect winterday, great view towards Zürichsee, Rigi, Speer and Säntis, so basically in all directions. Pics to follow...
Saturday Feb 2, 2008 #
Strength 20:00 [1]
Strength training at asia spa. Fancy machines but not very useful for serious training. 4h wellness afterwards :)
Friday Feb 1, 2008 #
Indoor Cycling 1:10:00
ASVz cycling, with Stone. The program was quite weired again, didn't see any concept behind. I took it rather easy, was not in the mood for pushing. Too bad that there's no performance indication (Watt screen), would have liked to compare myself with stone... :)