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Training Log Archive: dolph

In the 30 days ending Nov 30, 2012:

activity # timemileskm+m
  Cyclocross Bike5 5:47:00 70.09(12.1/h) 112.8(19.5/h) 2230
  Running7 5:32:30 36.38(9:08) 58.54(5:41) 1059
  Indoor Cycling6 5:25:00
  Road Bike2 4:25:00 70.77(16.0/h) 113.9(25.8/h) 1530
  Strength5 2:15:00
  Swimming1 26:00 0.62(41:51) 1.0(26:00)
  Total22 23:50:30 177.86 286.24 4819
averages - weight:61.6kg

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Friday Nov 30, 2012 #

Note

Juhui! :))
http://www.studen-sz.ch/

Wednesday Nov 28, 2012 #

Indoor Cycling 55:00 intensity: (35:00 @2) + (15:00 @3) + (5:00 @4)

ASVZ, over lunch. Focus on strength, took it rather easy.

Tuesday Nov 27, 2012 #

Strength 30:00 [1]

Lunch break

Monday Nov 26, 2012 #

Running 58:30 [3] 10.5 km (5:34 / km) +290m 4:54 / km
shoes: Nike Lunarglide

Night run with Ivo, Bot. Garten-Schaffhauserplatz. Felt better than expected.

Sunday Nov 25, 2012 #

Running 48:00 [2] 7.0 km (6:51 / km) +120m 6:19 / km
shoes: Nike Lunarglide

Zoo to Loorenkopf and back with ms_treegarden. Sauna afterwards.

Saturday Nov 24, 2012 #

Road Bike 3:15:00 intensity: (2:30:00 @2) + (45:00 @3) 86.7 km (26.7 kph) +1020m

First ride this season with JF, Linthebene and 2x Kerenzerberg. Strong winds made it tougher than expected, legs pretty dead after 3 hours. Should do more longer rides. Avg Pwr 158W
C • what season??? 6

Friday Nov 23, 2012 #

Swimming 26:00 [3] 1.0 km (26:00 / km)

Lunchtime, Opfikon. Out of (swimming) shape, should do that more often, probably also good training for xc skiing.

Thursday Nov 22, 2012 #

Cyclocross Bike 1:38:00 intensity: (1:08:00 @2) + (30:00 @3) 35.8 km (21.9 kph) +710m

Night ride to Pfannenstil, found some new tracks and roads. Tired legs from yesterday.

Wednesday Nov 21, 2012 #

Running 52:40 [2] 10.85 km (4:51 / km) +4m 4:51 / km
ahr:134 max:160 shoes: Nike Lunarglide

Lunch run in Opfikon with Marco.

Tuesday Nov 20, 2012 #

Indoor Cycling 1:05:00 intensity: (45:00 @2) + (20:00 @3)

Lunch break, ASVZ.

Monday Nov 19, 2012 #

Note

Next CX race will be on Dec 26th, so now I have time to train again a bit in order to achieve the season goal of a top20 spot in a nat. race.

Running 38:00 [2] 6.5 km (5:51 / km) +200m 5:04 / km
shoes: Nike Lunarglide

To Fluntern and back, easy pace. Legs stiff and sore from yesterday.

Strength 30:00 [1]

Fluntern, core and arms.

Sunday Nov 18, 2012 #

Cyclocross Bike warm up/down 25:00 [3] 6.0 km (14.4 kph) +150m

Cyclocross Bike race 45:00 [4] 15.0 km (20.0 kph) +250m

Flückiger Cross, Madiswil.
I get worse and worse... 39th place, poorest ranking ever in a national race. Start was good, got in 26th position into the terrain and overtook some guys in the first corner. But then got trapped in the next turn and was overtaken by many guys. A lot of running and waiting on the single tracks in the first lap (40th position) Tried to push in the second lap and also moved up a few places. But then both my body and my back tire started to loose air. Changed the bike in the 4th lap and rode with my (non-Bellevue) spare bike, but never felt comfortable on it. Back to my first bike on the last lap where I lost two positions as I wasn't aggressive enough (let the guy behind me overtake me as I assumed it's one of the top 5 guys lapping me... )

Indoor Cycling warm up/down 30:00 [1]

Long-cool down on the stationary bike with chris_b.

Friday Nov 16, 2012 #

Indoor Cycling 30:00 [2]

Easy spinning over lunch. Boring.

Strength 20:00 [1]

Followed by some exercises. No leg stuff, just core and arms.

Thursday Nov 15, 2012 #

6 AM

Running 33:20 [2] 6.79 km (4:54 / km) +60m 4:42 / km
ahr:128 max:154 weight:61.5kg

Short early morning run. Surprised how many other runners are already out.

Wednesday Nov 14, 2012 #

Indoor Cycling 55:00 intensity: (25:00 @2) + (25:00 @3) + (5:00 @4)

Lunch break, ASVZ. Rode harder for 2x15min to open the lungs and legs but somehow I still lacked the 5th gear, feeling a bit rusty and stiff.

Tuesday Nov 13, 2012 #

Strength 35:00 [1]

Lunch break. Hmm... should do this more regularly and not only once every two weeks!

Note

End of antibiotics.

Monday Nov 12, 2012 #

Cyclocross Bike 1:13:00 intensity: (53:00 @2) + (20:00 @3) 25.0 km (20.5 kph) +440m
ahr:114 max:156

Evening ride in thick fog and rain. Should have trained inside, too wet and cold for riding outside.
C • agreed 2

Sunday Nov 11, 2012 #

Running 1:00:00 [1] 8.7 km (6:54 / km) +205m 6:10 / km
ahr:110 max:161 shoes: Nike Lunarglide

Long run (Wehrenbach-Witikon-Elephantenbach) with ms_treegarden and chris_b in the rain. Feeling good.

Saturday Nov 10, 2012 #

Road Bike 1:10:00 [2] 27.2 km (23.3 kph) +510m

First easy ride after some days of illness. Feeling a bit rusty, tired legs but otherwise ok.

Friday Nov 9, 2012 #

Note

Feeling ok but not 100% fit.

Wednesday Nov 7, 2012 #

Note
(sick)

C • föck 1

Tuesday Nov 6, 2012 #

Note
(sick)

Monday Nov 5, 2012 #

Running 42:00 intensity: (33:00 @2) + (9:00 @4) 8.2 km (5:07 / km) +180m 4:37 / km
shoes: Nike Lunarglide

Joined ms_treegarden for the ASVZ "Base buidling & technique" running lesson. After some running drills and 15min warm-up, we did a 1-2-3-2-1 pyramide with equal breaks (extensive intervals). The group I joined was led by B. Berger :). Not used to such speed stuff anymore, legs at the limit (but cardivascular-wise no problem). Legs very tight and stiff at the end even though we only ran fast for 9min...

Strength 20:00 [1]

Running drills & core stability stuff.

Sunday Nov 4, 2012 #

Cyclocross Bike warm up/down 35:00 [3] 10.0 km (17.1 kph) +150m

Cyclocross Bike race 46:00 [4] 16.0 km (20.9 kph) +380m

Radquer Hittnau, Cat. B
This was supposed to be my first season highlight but it ended as my worst race so far...
Bad start position, last quarter. Managed to overtake some guys on the first to laps but overdid a bit and was already cooked after 2 laps. Struggled through the following laps but never found my rhythm. Chain broke apart in lap 5, making me to run one third of the lap until the pit area and loosing more than a minute. Little motivation afterwards, finishing 27th/47.
However, I probably had the largest and nicest support & fan club of all competitors; Leena, Minna, Fynn, Daniele, Kats, my parents, ms_treegarden and last but not least head mechanic chris_b. Thank you very much!! :)


C • Way to go.. 2

Saturday Nov 3, 2012 #

Cyclocross Bike 25:00 intensity: (20:00 @2) + (5:00 @4) 5.0 km (12.0 kph) +150m

Very short warm-up for tomorrow on the road, 5 hill sprints.

Friday Nov 2, 2012 #

Note
weight:61.8kg (rest day)

Thursday Nov 1, 2012 #

Indoor Cycling 1:30:00 [2]

Took it easy, just spinning the legs.

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