Training Log Archive: dolphIn the 30 days ending Apr 30, 2011:
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Friday Apr 29, 2011 #
Road Bike 2:30:00 55.0 km (22.0 kph) +450m
Commute to work in the morning, riding to Barbi, together the loop Höngg-Hüttiker-Regensberg-Steinmaur-Regensdorf and then back home. Very tired legs from yesterday, chicken_runner's good uphill pace didn't make it easier. Distance and climbing estimated.
Thursday Apr 28, 2011 #
Road Bike 2:57:00 76.0 km (25.8 kph) +600m
ASVZ. Fast bunch today and nice tour around Effretikon-Brütten-Pfungen-Embrach-Rümlang. Had good legs and got 2nd on the long climb. Climbing estimated. Heavy rain and storm during last 20min. Avg. Pwr 138W.
Wednesday Apr 27, 2011 #
Road Bike 42:00 13.0 km (18.6 kph) +550m
Short but effective strength training; 5x2:30 @300W and 50RPM, Dolder Waldhaus (green signpost)-Dolder Bahn Bergstation (signpost), 640m, 60hm. Then 2x same climb as "fartlek".
Tuesday Apr 26, 2011 #
Strength 25:00 [1]
Lunch break
Monday Apr 25, 2011 #
Swimming 35:00 [3] 1.65 km (21:13 / km)
Bungertwies, following special program by chris_b. 300m in 5:57, 200m in 3:46
Road Bike 1:23:00 34.0 km (24.6 kph) +460m
Forch-Egg-Pfannenstiel-home, with chris_b. New max Pwr of 822W. Avg 149W.
Sunday Apr 24, 2011 #
Touring Bike 2:55:00 [2] 57.0 km (19.5 kph) +500m
Day 3 of "arc jurasienne"; Moutier-Welschenrohr-Balsthal-Hauenstein-Liestal. Route was mainly on larger roads, not as quiet as last two days. Some rain.
Saturday Apr 23, 2011 #
Touring Bike 4:30:00 [2] 71.0 km (15.8 kph) +1040m
Day 2; Le Locle-La Chaux dF-Mont Soleil-Mont Crosin-Moutier. Hilly day, lots of up and down. Riding up to Mont Soleil was very nice.
Friday Apr 22, 2011 #
Touring Bike 3:30:00 [2] 59.0 km (16.9 kph) +860m
Day 1 of Veloland Schweiz tour Nr. 54 "Arc Jurasienne" from St. Croix to Liestal, with Ms_Treegarden.
St. Croix-Les Verrieres-La Brevine-La Chaux de Milieu-Le Locle. Very nice tour in a remote part of Switzerland. We hardly crossed any cars, was very peaceful and calm on these wide Jura meadows. However, met a SOLV Kartenkonsulent right on top of the les Verrieres o-map, wondering what he was doing there...?!
St. Croix-Les Verrieres-La Brevine-La Chaux de Milieu-Le Locle. Very nice tour in a remote part of Switzerland. We hardly crossed any cars, was very peaceful and calm on these wide Jura meadows. However, met a SOLV Kartenkonsulent right on top of the les Verrieres o-map, wondering what he was doing there...?!
Thursday Apr 21, 2011 #
Road Bike 2:19:00 59.0 km (25.5 kph) +500m
ASVZ. Really slow today apart from 3 uphill accelerations/sprints. Missed the decisive attack on the main sprint (Forch) though. Avg Pwr 116W.
Wednesday Apr 20, 2011 #
Road Bike 1:22:00 [3] 34.0 km (24.9 kph) +450m
Forch-Egg-Pfannenstiel, nice evening ride. Hip is hurting a bit more than last few weeks.
Monday Apr 18, 2011 #
Strength 25:00 [1]
Lunch session
Road Bike 44:00 18.1 km (24.7 kph) +330m
Home loop, in the evening. Pfaffhausen climb 08:00, 280W.
Sunday Apr 17, 2011 #
Cyclocross Bike 2:00:00 [1] 37.0 km (18.5 kph) +400m
Home-Zoo-Greifensee Umrundung-Pfaffhausen-home, with Ms_Treegarden
Saturday Apr 16, 2011 #
Road Bike 4:40:00 120.0 km (25.7 kph) +1950m
Altendorf-Ricken-Schwägalp-Hemberg-Ricken-Altendord. Classic spring tour witth JF and PYM. Legs were still tired from Thursday but it went ok. Last 15km on the flat with strong headwind were a pain though, just lack that pure leg power of my 25kg heavier co-rider... 163W avg.
1st hour 178W, 2nd 177W, 3. 173W, 4. 149W, 5. 156W.
1st hour 178W, 2nd 177W, 3. 173W, 4. 149W, 5. 156W.
Thursday Apr 14, 2011 #
Strength 25:00 [1]
Over lunch
Road Bike 2:25:00 60.0 km (24.8 kph) +700m
ASVZ - Thursday group. This is actually supposed to be a slower training than on Tuesdays but I found it quite intense, so intense that I got dropped in the flats :( Hmm, I'm still lacking the leg power of previous years, still a lot of work to do.
Wednesday Apr 13, 2011 #
Road Bike 2:15:00 [2] 50.0 km (22.2 kph) +400m
Commute to work in the morning, back via Kloten-Gerlisburg-Nürensdorf-Effi-Uster-Maur. Nice tour. Very good legs today, maybe a side effect from the treatment yesterday. Distance estimated.
Swimming 30:00 [3] 1.3 km (23:05 / km)
With chris_b. 4x200m
Monday Apr 11, 2011 #
Strength 25:00 [1]
Sunday Apr 10, 2011 #
Note
Watching the real race. Puhhh...dusty...
Saturday Apr 9, 2011 #
Road Bike 4:45:00 138.0 km (29.1 kph) +300m
Paris-Roubaix Challenge (cycling tour on part of original P-R course for hobby and wanna-be pro riders.) Event was actually announced as a race but later declared a "cyclo tour". Pace was pretty high though until first pavé section where our group got blown apart. The pavés were much tougher than expected, not to say brutal. Felt ok until km 120, but then leg power faded, making the last 20km, together with strong headwind and very rough cobbles, quite tough. All in all a very positive experience, very well organized and good fun. Also noteworthy is that none of us (stone, chris_b, myself) crashed or punctured.
Friday Apr 8, 2011 #
Road Bike 35:00 [2] 13.0 km (22.3 kph) +50m
Warm-up ride after a 7h-drive, starting from the Decathlon parking lot in Saint-Quentin.
Thursday Apr 7, 2011 #
Road Bike 40:00 [2] 15.0 km (22.5 kph) +70m
Easy spinning on the P-R set-up, everything fits.
Wednesday Apr 6, 2011 #
Road Bike 40:00 10.0 km (15.0 kph) +500m
Test ride of the P-R on some gravel roads above Einsiedeln during the Milchsuppe Abend OL. 4x4:20 extensive hill interval. Throat felt swollen, either from hayfever or any kind of asthma.
Tuesday Apr 5, 2011 #
Note
Rest day. Sharpening the legs for Saturday.
Monday Apr 4, 2011 #
Strength 25:00 [1]
Sunday Apr 3, 2011 #
Road Bike 44:00 [3] 18.4 km (25.1 kph) +320m
Home loop, very heavy legs.
Saturday Apr 2, 2011 #
Road Bike 3:50:00 101.0 km (26.3 kph) +1200m
Buechenegg (14:12)-Sihlbrugg-Aegeri-Raten (18:42)-Rappi-Seestrasse-home. Chris_b was always pushing, making it quite an intensive ride, avg. pwr of 165W. First real spring day, temp. at 24degree in the shadow.
Friday Apr 1, 2011 #
Inline Skating 1:08:00 [1] 19.1 km (3:34 / km) +50m 3:31 / km
Greifensee, first time this year, with Ms_Treegarden.