Training Log Archive: dolphIn the 30 days ending Jun 30, 2011:
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Thursday Jun 30, 2011 #
Mountain-Bike 2:00:00 [2] 25.0 km (12.5 kph) +300m
Home-Gubrist-Altberg-retour, with spacefight. Feels good to be back on the MTB.
Wednesday Jun 29, 2011 #
Swimming 23:00 [3] 1.1 km (20:55 / km)
2x500m in 10:30, 25m indoor pool as outdoor pool was closed due to flash danger.
Note
Celebrating my 10-year AP anniversary ! :)
http://attackpoint.org/viewlog.jsp/user_207/period...
http://attackpoint.org/viewlog.jsp/user_207/period...
Tuesday Jun 28, 2011 #
Road Bike 52:00 [2] 20.0 km (23.1 kph) +150m
Bike to work.
Monday Jun 27, 2011 #
Road Bike 3:00:00 74.0 km (24.7 kph) +700m
Züri Oberland tour d'horizon, with Limberg first. Riding it hard the first time this year and got close (09:09, ca. 310W) to PB (09:06) from Sept 09. So shape should be decent. SRM ran out of bat. power, so not sure about total time and distance.
Sunday Jun 26, 2011 #
Cyclocross Bike 50:00 15.0 km (18.0 kph) +250m
Standard loop with Chris_b who pushed hard in the Wehrenbach. How should I have a chance in CX races when Chris is (even) dropping me on the climbs??
Saturday Jun 25, 2011 #
Road Bike 4:07:00 107.0 km (26.0 kph) +1250m
Altendorf-Pragel-retour, with PYM and JF. Wanted to do a longer ride but as JF was still a bit sick and I didn't feel very good either, we turned back on the Pragel. Avg pwr 131W.
Friday Jun 24, 2011 #
Road Bike 36:00 [3] 21.0 km (35.0 kph)
Felt not good for the whole day (headache, dizzy) but had to test new position on tri bike. Rode Horgen-workshop hard, wow, that bike is a rocket.
Wednesday Jun 22, 2011 #
Road Bike 1:00:00 [1] 21.0 km (21.0 kph) +100m
Commute, with the tri bike. Current position feels not ok, have to more adjustment work.
Swimming 21:20 [3] 1.0 km (21:20 / km)
Freibad Opfikon, over lunch. 2x500m in 10:40. It's the first time that I swam/crawled 500m w/o any break. Still long way to go to do 1km below 20min.
Tuesday Jun 21, 2011 #
Road Bike 40:00 [3] 20.0 km (30.0 kph) +50m
Position adjustment on my new tri bike.
Monday Jun 20, 2011 #
Note
Hiking from Pontresina to Rosegg and up to Fuorcla Surlej, down with the cable car.
Note
Vino is secretly preparing for the Tour in the Engadin! We saw a Astana team car in front of a hotel in Surlej and today a bunch of 10 riders, incl. Vino, passed us in Silvaplana.
Sunday Jun 19, 2011 #
Mountain-Bike 3:30:00 45.0 km (12.9 kph) +600m
Pontresina-Statzerwald-Surlej-Val Fex and back, with Ms_Treegarden. Including 30min loop in Stazerwald on my own.
Saturday Jun 18, 2011 #
Swimming 21:00 [3] 1.0 km (21:00 / km)
4x 200m, Bad Pontresina.
Note
What a "wellness" day today; a healthy breakfast, followed by a 2h walk, then some swimming and sauna afterwards.
Friday Jun 17, 2011 #
Note
Watching the TdS peloton on the Flüelapass.
Thursday Jun 16, 2011 #
Road Bike 4:50:00 113.0 km (23.4 kph) +2300m
Schübi-Sattelegg (41:05, 232W)-Sihlsee-Ibergeregg-St.Karl-Muotathal-Pragel (52min)-Schübi. Felt good until Muotathal but Pragel was a real killer, the first time I did it from this side. Even had to stop at some point as I felt not ok, probably dehydrated (very hot). Rode the Pragel with a min. gearing of 39-25, was borderline for me.
Wednesday Jun 15, 2011 #
Road Bike 2:35:00 65.0 km (25.2 kph) +500m
Early bird ride with Ivo (starting 5:55am), commuting back by bike in the evening. Tired in the morning and after work.
Tuesday Jun 14, 2011 #
Road Bike 52:00 [2] 20.0 km (23.1 kph) +150m
Commute. Tired legs.
Sunday Jun 12, 2011 #
Road Bike 2:48:00 69.0 km (24.6 kph) +500m
Somehowe missed my teammates for the scheduled team training, so went with for a nice ride in Züri Oberland with Chris_b. Steady, easy pace, fast up to Geeren/Zoo. Avg 138W.
Friday Jun 10, 2011 #
Road Bike 1:26:00 [2] 35.0 km (24.4 kph) +100m
Commute in the morning, home via workshop. Tired legs, won't race tomorrow.
Thursday Jun 9, 2011 #
Road Bike 26:00 [2] 10.0 km (23.1 kph) +70m
Commute in the morning, "bike-to-work" campaign.
Road Bike 3:00:00 66.0 km (22.0 kph) +800m
From work to ASVZ meeting point, then riding with the slower group (to "introduce" Barbie) to Dübi-Wislig-Fehraltdorf-home. Really easy pace, 2x faster on short uphills.
Wednesday Jun 8, 2011 #
Road Bike 30:00 [2] 8.0 km (16.0 kph) +200m
Warm-up
Road Bike race 14:38 5.5 km (22.6 kph) +305m
Kerenzerberg Hill TT, my first competition of the season!
Had good legs and high wattages in the beginning, but doubted that I can hold on that pace and slowed a down a bit. In hindsight, I was probably riding a bit too conservative, should rather listen to my body than to the SRM during such short efforts. Slowest time vs. previous years, kind of disappointing considering my high mileage on the bike this year.
Had good legs and high wattages in the beginning, but doubted that I can hold on that pace and slowed a down a bit. In hindsight, I was probably riding a bit too conservative, should rather listen to my body than to the SRM during such short efforts. Slowest time vs. previous years, kind of disappointing considering my high mileage on the bike this year.
Tuesday Jun 7, 2011 #
Road Bike 2:02:00 52.0 km (25.6 kph) +450m
Early bird ride with Ivo, starting 5:55. Zoo-Greifensee-Egg-Pfannenstiel-home. We went full out on the upper part of Pfannenstiel, reaching the top together. 08:29 from right bend to the top, 338W over 5min, new 5min best.
Monday Jun 6, 2011 #
Strength 25:00 [1]
Over lunch
Sunday Jun 5, 2011 #
Road Bike 50:00 [2] 15.0 km (18.0 kph) +100m
Supporting chris_b on his strong debut over the half ironman distance, finishing in 04:47h!
Saturday Jun 4, 2011 #
Road Bike 4:50:00 108.5 km (22.4 kph) +2500m
Bormio-Gavia Pass (59', 205W from St. Caterina)-Monno-Mortirolo Pass (52:48, 234W)-Tirano, Bernina Diavolezza-Samedan (to gain some time on the train). Gavia uphill was very nice, too bad that weather wasn't better. Mortirolo was easier than expected but the ascent from the other side, from Mazzo, is gruelling and def. deserves its reputation as the toughest pass in the alps. We had to stop twice during the downhill to loosen up our stiff fingers as the endless steep road required so much braking. Again good legs, K81 and myself pushed a good pace all the way up to Mortirolo in order to test each other ;).
Friday Jun 3, 2011 #
Road Bike 4:52:00 104.5 km (21.5 kph) +2750m
Zernez-Ofenpass-Prato-Stelvio (1:55h, 208W)-Bormio, with Markus, K81 and stone. Finally we did the Stelvio, the queen pass in the alps, from the "real" side. Uphill was very long indeed. Legs turned well, felt my shape has improved. Weather got worse and worse, so conditions on Stelvio were almost epic with rain, fog and cold temperatures. 151W avg.
Wednesday Jun 1, 2011 #
Road Bike 37:00 11.3 km (18.3 kph) +500m
Rather short ride... but better than nothing. Did my "strength hill repeats", 5x 310W, 60rpm, Dolder waldhaus green signpost-bergstation signpost. Splits
2:22, 312W
2:21, 312W
n.a.
2:20, 315W
2:17, 325W
2:22, 312W
2:21, 312W
n.a.
2:20, 315W
2:17, 325W