Training Log Archive: dolphIn the 30 days ending Sep 30, 2011:
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| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | |||||||||||||||||||||||
Friday Sep 30, 2011 #
Cyclocross Bike 50:00 [2] 15.0 km (18.0 kph) +200m
Easy ride with some skill exercices.
Thursday Sep 29, 2011 #
Strength 25:00 [1]
Over lunch
Wednesday Sep 28, 2011 #
Cyclocross Bike 43:00 8.0 km (11.2 kph) +400m
Cyclocross specific intervals; 15x 30sec hard on an uphill with 30sec break (rolling down). Tough one, company of chris_b made it a bit more bearable. Some skill training in the park afterwards.
Sunday Sep 25, 2011 #
Cyclocross Bike 30:00 [2] 8.0 km (16.0 kph) +150m
Warm-up, incl. 2.5 laps.
Cyclocross Bike race 45:00 [4] 16.0 km (21.3 kph) +300m
Süpercross Baden, my first cyclo cross race in the Amateur class. Course was dry and fast, but tough with many uphills and 3 man-made obstacles where one had to dismount and carry the bike.
Following a poor start (as always) and some struggling on the first obstacle; I soon found myself pretty much in the last quarter of the field after a half lap. Then rode my own pace and started to catch one after the other. One guy overtook me in the last lap as I was not 100% sure whether we still had a lap to go or not. Was satisfied with my race even though I did not make it in the first half. Happy to see that I'm not loosing but rather winning some time on the technical (downhill) sections.
31./56
Following a poor start (as always) and some struggling on the first obstacle; I soon found myself pretty much in the last quarter of the field after a half lap. Then rode my own pace and started to catch one after the other. One guy overtook me in the last lap as I was not 100% sure whether we still had a lap to go or not. Was satisfied with my race even though I did not make it in the first half. Happy to see that I'm not loosing but rather winning some time on the technical (downhill) sections.
31./56
Saturday Sep 24, 2011 #
Note
Klangweg hike around Iltios/Toggenburg.
Friday Sep 23, 2011 #
Cyclocross Bike 50:00 [2] 15.0 km (18.0 kph) +250m
Easy loop to check the bike for Sunday.
Thursday Sep 22, 2011 #
Strength 25:00 [1]
Lunch break
Wednesday Sep 21, 2011 #
Note
Will now taper for Sunday, legs need some rest.
Note
Sauna
Tuesday Sep 20, 2011 #
Cyclocross Bike 30:00 7.0 km (14.0 kph) +30m
10min race pace on a course in the park, against chris_b.
Monday Sep 19, 2011 #
Cyclocross Bike 50:00 [2] 15.0 km (18.0 kph) +250m
Short loop to Wehrenbach, Lorenkopf, Doldertobel with the new cyclo cross bike.
Sunday Sep 18, 2011 #
Cyclocross Bike 1:00:00 15.0 km (15.0 kph) +100m
Wehrenbach for warm-up, then 2x 5 laps race pace in the park, lost both series against chris_b.
Saturday Sep 17, 2011 #
Cyclocross Bike 1:00:00 16.0 km (16.0 kph) +350m
CX intervall, 3x Wehrenbach around 08:20. Better than in spring when I did one in 08:35 but still quite far from chris_b PB of 07:15.
Friday Sep 16, 2011 #
Road Bike 1:20:00 [2] 34.5 km (25.9 kph) +350m
Forch-Egg-Pfannenstiel. Tired legs. Avg. Pwr 147W
Wednesday Sep 14, 2011 #
Strength 25:00 [1]
Lunch break
Tuesday Sep 13, 2011 #
Cyclocross Bike 1:10:00 [2] 18.0 km (15.4 kph) +250m
Usual loop, with chris_b. Some mounting execices at the end on the park.
Monday Sep 12, 2011 #
Road Bike 2:23:00 [3] 60.0 km (25.2 kph) +300m
Home-Gossau-Wetzikon (Veloplus)-Uster-Fällanden-workshop-home, with Barbi. Tired legs.
Sunday Sep 11, 2011 #
Touring Bike 1:30:00 [1] 25.0 km (16.7 kph) +300m
Home-Küsnacht-Zumikon-Forch-Wetswil-Küsnacht, nice tour with Ms_Treegarden.
Saturday Sep 10, 2011 #
Road Bike 1:53:00 [3] 44.0 km (23.4 kph) +350m
Easy spinning around Pfannenstiel
Friday Sep 9, 2011 #
Cyclocross Bike 1:00:00 [3] 15.0 km (15.0 kph) +250m
Usual loop to Lorenkopf, down the Adlisberg trails. Pushed a bit on the uphills but did not (yet...) attack chris_b's PB on the Wehrenbach.
Thursday Sep 8, 2011 #
Swimming 15:00 [3] 0.7 km (21:26 / km)
Badi Opfikon, outdoor. Rather cold water, not motivated to do more.
Wednesday Sep 7, 2011 #
Mountain-Bike race 35:19 [4] 7.9 km (13.4 kph) +700m
Jtri Etzel Hill Climb Race. Started a bit too fast and thus was not able to push in the the very steep parts, actually my strength. Pius beat me by 50sec (started behind me and almost caught me) and also beat my previous course record by 7sec! Expected to be stronger than in 2009 when I set the record but I guess I just did not pace myself properly.
Suffering... http://triser.jalbum.net/Etzel/slides/46.html
Höfner Volksblatt article: http://jtri.ch/userfiles/hv_2011-09-09.pdf
Suffering... http://triser.jalbum.net/Etzel/slides/46.html
Höfner Volksblatt article: http://jtri.ch/userfiles/hv_2011-09-09.pdf
Mountain-Bike 30:00 [2] 12.0 km (24.0 kph) +50m
Warm-up and rolling down after the after race dinner.
Monday Sep 5, 2011 #
Mountain-Bike 1:09:00 18.0 km (15.7 kph) +700m
Etzel hill climb course pre-view for the race on Wednesday. Took me 49min in training pace, it's going to be very tough to do 15min faster.
Sunday Sep 4, 2011 #
Road Bike 1:22:18 52.9 km (38.6 kph) +550m
Zürimetzgete. Did only the short course (1 lap) as my teammates wanted me to get counted for the team ranking. Tried to hide in the bunch as good as possible over the first (flat) 30km in order to save energy. Then rode into the Siglisdorfer (max. of 15%, I think it's even steeper) on 5th position and followed a guy who attacked. Managed to dropped him before the top but he caught me in the descent. From then on, we pushed hard togehther to hold or even increase our gap. Tried to attack him on the Regensberg but he stayed on my wheel. However, once we reached the flat part before Otelfingen (some 4-5km to finish), we got caught again by a 5-man pursuit group, incl. two of my teammates. Crossed the finish line on 4th position but as the net time counted, I would have been the fastest. Too bad that the block starting behind us rode a bit faster, so in the final ranking I was only 5th overall but at least won my age group. All in all a nice experience,have never been in the front of a road race before (our escape lasted some 18km) but the real race is over 2 laps!
Saturday Sep 3, 2011 #
Road Bike 1:53:00 [2] 42.5 km (22.6 kph) +300m
Bib number pick-up and Regensberg descent reco (2x!) for tomorrow's race with chris_b.
Thursday Sep 1, 2011 #
Road Bike 47:00 [3] 13.0 km (16.6 kph) +300m
Long ride ;), finetuning for Sunday; 3x Dolder in 2:15 (339W), 2:16 (328W), 2:14 (335W).