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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dolph

In the 30 days ending Nov 30, 2011:

activity # timemileskm+m
  Cyclocross Bike13 13:16:00 133.86(10.1/h) 215.43(16.2/h) 3470
  Running6 3:20:00 19.37(10:19) 31.18(6:25) 600
  Strength4 1:45:00
  Indoor Cycling2 1:13:00
  Orienteering2 1:07:30 6.03(11:12) 9.7(6:58) 50
  Swimming2 40:00 1.06(37:52) 1.7(23:32)
  Total23 21:21:30 160.32 258.0 4120
averages - weight:62.3kg

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Wednesday Nov 30, 2011 #

Indoor Cycling 35:00 intensity: (20:00 @2) + (15:00 @3)

Stationary bike over lunch.

Tuesday Nov 29, 2011 #

Strength 25:00 [1]

Lunch break

Cyclocross Bike 55:00 intensity: (35:00 @2) + (20:00 @3) 17.0 km (18.5 kph) +300m

Night ride to Loorenkopf/Degenriettrail with chris_b.

Monday Nov 28, 2011 #

Cyclocross Bike 1:56:00 [2] 33.7 km (17.4 kph) +600m

Wehrenbach-Forcfhdenkmal-Pfannestiel-trails-Erlenbachertobel-Küsnacht-home.

Sunday Nov 27, 2011 #

3 PM

Running 46:00 [2] 6.47 km (7:06 / km) +150m 6:22 / km

Sunneberg-Elephantenbach with ms_treegarden. Again some soreness in right knee.

Friday Nov 25, 2011 #

7 PM

Running 51:00 [2] 8.0 km (6:23 / km) +130m 5:54 / km

Run with ms_treegarden in the Wehrenbach. Rather long, but no pain in hip, nice!

Thursday Nov 24, 2011 #

Swimming 20:00 [3] 0.8 km (25:00 / km)

Over lunch, with Marcello. Puuhh, no arm power at all, plan was 3x300m but was dead after 200m, so did 3x 200m.

Wednesday Nov 23, 2011 #

Strength 25:00 [1]

Lunch break, mainly legs and back.

Tuesday Nov 22, 2011 #

Strength 25:00 [1]

Lunch break

Cyclocross Bike 40:00 [2] 10.0 km (15.0 kph) +220m

Wehrenbach-Witikon-Elephantenbach, dark and foggy.
Chris_b was flying today on his new handmade "CJ Braun" cx bike, no chance to follow.

Monday Nov 21, 2011 #

Note

Will take it a bit easier this week and then start a build up for the remaining 3 cx races of the saison, starting from Dec 26th and with the peak for the Swiss Chanps on Jan 8th.

Sunday Nov 20, 2011 #

Cyclocross Bike warm up/down 30:00 [3] 6.0 km (12.0 kph) +50m

Cyclocross Bike race 47:00 [4] 12.0 km (15.3 kph) +150m

Nationales Quer Bützberg, cat. Amateure.
Good start (considering my weak starting skills and poor start position) but then struggled with the pace in the first few laps. Recovered a bit after three laps and felt better thereafter but did not gain any positions or time anymore. Finished in 29th position, rather disappointing. I actually liked the course as it was quite technical (in the forest) and steep.

Saturday Nov 19, 2011 #

Cyclocross Bike 45:00 [3] 10.0 km (13.3 kph) +150m

Warm up ride for tomorrow's race. Tired legs. Overall nnot feeling super fit.
C • So 6

Thursday Nov 17, 2011 #

3 PM

Cyclocross Bike 1:36:00 [2] 28.73 km (18.0 kph) +300m
weight:62.3kg

Wehrenbach (beautiful with the colourful leaves)-Witikon-Loorenkopf-3x Dolder CX lap fast-Workshop-home.
C • And... 5

Wednesday Nov 16, 2011 #

7 PM

Running 32:00 [2] 5.3 km (6:02 / km) +100m 5:31 / km

Evening run with ms_treegarden.

Sunday Nov 13, 2011 #

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)

Orienteering 41:00 intensity: (31:00 @3) + (10:00 @4) 5.5 km (7:27 / km) +50m 7:08 / km

City-O, Venice, cat. MC
Shaky start as I didn't get quickly onto the map, loosing more than 30sec without a mistake. After that wake-up call, I orienteered quite well and even had a few best times. Sometimes, I almost took too much risk on the longer legs as I tried to minimize the map contact in order to keep speed high. However, I didn't push my running to the limit, tried to remain in "cruising" mode and that mostly worked out. As a consequence, I mostly lost time on the "running" legs but did ok on the shorter, trickier legs.
I was not so happy with the course; the ideal route was often along the "main", crowded roads, that would have not been necessary. We also crossed the Rialto bridge, not so pleasant during a race. But all in all I very much enjoyed the orienteering, so nice!
C • Danke... 1

Saturday Nov 12, 2011 #

Orienteering race 26:30 [3] 4.2 km (6:19 / km)

Venice, Park Sprint
Was nervous before the start, first because of my hip and second because of my o-skills. Both concerns were proved wrong as I soon found a good o-rhytm and hip did not hurt. In hindsight, I was running a bit too fast in the middle part, that was not planned. Made a 20sec mistake to the second last control, not concentrated enough. Otherwise clean as if I did not have any break from orienteering at all. Hip hurt a bit after the finish. Lost some 2min to Päde/Thomas.

Friday Nov 11, 2011 #

Cyclocross Bike 1:00:00 [3] 15.0 km (15.0 kph) +300m

Classic Wehrenbach-Loorenkopf loop (incl. Degenried trails) in solid pace, good legs.

Thursday Nov 10, 2011 #

Indoor Cycling 38:00 intensity: (13:00 @2) + (25:00 @3)

Lunch break, 5x5min@300W level on a spinning bike. Most likely less than 300W as it felt too easy.

Cyclocross Bike 45:00 [2] 10.0 km (13.3 kph) +100m

Warm up in the Wehrenbach, then a skill training with chris_b in the park.

Wednesday Nov 9, 2011 #

Strength 30:00 [1]

Over lunch

Cyclocross Bike intervals 35:00 intensity: (20:00 @2) + (15:00 @4) 10.0 km (17.1 kph) +400m

Limited motivation for a training tonight, in particular as I had to do it on my own. Therefore did a very short (but still tough) one; 4x Dolder Waldhaus-Dolder Eisbahn, some 50m running with the bike in between. Plan was 5x but I actually had already enough after 1...

Monday Nov 7, 2011 #

7 PM

Running 31:00 [2] 5.5 km (5:38 / km) +150m 4:58 / km

Another running attempt, went ok. Right knee got a bit sore, probably just not used to running anymore.
C • I... 1

Sunday Nov 6, 2011 #

Cyclocross Bike race 47:00 [4] 15.0 km (19.1 kph) +200m

Radquer Hittnau, cat. B.
Had a good start and was able to overtake some guys but at the first hurdle, I struggled a bit and crashed into chis_b what eventually caused his chain to drop. Sorry... :(. Was riding error-free for the rest of the race but I somehow lacked the agressiveness and lost quite a bit of time in lap 4, 5, 6. Last lap was ok again. Legs were ok but not super sharp, nevertheless I guess I could have pushed a bit more without blowing up. Finished 22./44., my best result so far even though I was much more satisfied my the races in Baden and Oensingen.

Cyclocross Bike 30:00 [2] 9.0 km (18.0 kph) +100m

Warm-up, no cool-down.

Saturday Nov 5, 2011 #

Cyclocross Bike 40:00 intensity: (30:00 @2) + (10:00 @3) 12.0 km (18.0 kph) +150m

Course preview in Hittnau for tomorrow's race. We did 1 lap fast, the rest in easy pace.

Thursday Nov 3, 2011 #

Cyclocross Bike 1:00:00 intensity: (53:00 @2) + (7:00 @4) 12.0 km (12.0 kph) +200m

Wehrenbachtobel-Witikon direkt, 3 fast laps with carrying bike section, afterwards 5x1min intervall from two weeks ago (riding/running/riding).

Wednesday Nov 2, 2011 #

Swimming 20:00 [3] 0.9 km (22:13 / km)

Lunch break, first swimming for almost 2 months. No arm power.

Running 25:00 [2] 3.9 km (6:25 / km) +70m 5:53 / km

Evening run with ms_treegarden.

Tuesday Nov 1, 2011 #

Cyclocross Bike 50:00 [2] 15.0 km (18.0 kph) +250m

Wehrenbach-Lorenkopf-Dolder-home. Legs were still tired from the flight and body felt a bit rusty, but otherwise pretty ok considering the 10day break.

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