Training Log Archive: dolphIn the 31 days ending May 31, 2008:
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Saturday May 31, 2008 #
Road Bike 1:13:00 29.0 km (23.8 kph) +800m
Second attempt on the Sattelegg as part of the Swisstrophy. Started fast, maybe too fast and reached the junction at Rest. Sonne after 14:35, 30sec faster than last time. My shoulders tightened again because of my breathing rhythm on the second part, so I had to slow down a bit. I even thought about giving up at that point but a different breathing rhythm helped, so I continued. My final time was 36:17. I'm really happy with the time even though it went not perfect. I've realized that my limiting factor was the heart/VO2; I simply lack the anaerobic training of the last two years. The legs had good power, but I could not really push them to the limits for the forementioned reasons. I remember that it was rather the opposite in my earlier cycling times (1995-1998). Anyway, I still haven't given up on breaching the magic 35min mark once... :)
C • !! 3
Friday May 30, 2008 #
Road Bike 1:59:00 [2] 49.0 km (24.7 kph) +300m
Riding with my dad to Mollis and then up to Kerenzerberg. Same way back home. Wanted to check out the Kerenzerberg time trial course in case stone and I participate on the coming Tuesday. The course is too flat for me, not my taste.
Tuesday May 27, 2008 #
Road Bike 2:50:00 79.0 km (27.9 kph) +1200m
ASVZ road cycling training. Basically Zurich-Ghoeft-Zurich. Very uneven pace, everything between slow cruising and full speed. I pushed on most of the small hills on the way to Wêtzikon, so legs were already a bit sore when we reached the "startpoint" of the real hill, the climb to the Ghoech. Went with the fast guys right from the beginning and tried to keep the wheel as long as possible. The climb to Bäretswil was ridden in a very fast pace, so almost dropped there. The steeper second part suited me better and could even take the lead sometimes. On the last 400m, one guy could open a gap and finished strongly. Could keep the wheel of the 2nd guy. Was a relief to hear they both ride national road races. All in all a tough training, despite the numerous breaks. If I had time, would join these guys more often.
Monday May 26, 2008 #
Road Bike 1:31:00 37.0 km (24.4 kph) +400m
Team CSC evening ride with Stone, Limberg-Fprch-Egg-Pfannenstiel-Forch-home. Stone pushed hard on the Limberg, could hardly keep his wheel on the first part. Around 9:55. Legs somehow tired from yesterday. With the old bike.
Sunday May 25, 2008 #
Road Bike 1:33:00 [2] 41.0 km (26.5 kph) +300m
Home-Männedorf-Chrüzlen-Pfannenstiel-home, easy pace.
Saturday May 24, 2008 #
Road Bike 1:37:00 [2] 43.0 km (26.6 kph) +400m
Oerlikon-Dielsdorf-Regensberg-down on other side-Regensberg-Otelfingen-Hüttikon-Oettwil a.d.L-Weiningen-Oerlikon. A VAM test on the Regensberg, had 4:20 from Pkt. 490 to Pkt 593, so a VAM value of 1330. Not steep enough for high values but a nice gradient to climb.
Thursday May 22, 2008 #
Road Bike 1:01:00 21.0 km (20.7 kph) +750m
Quick ride during lunch break; started in Siebnen and climbed the Sattelegg. Could not resist and punched a card for the Swisstrophy at the start. Rode hard all the way to the Sattelegg and as I was happy with the time (37:53), I punched the finish control too. This time is actually only a little above my PB when considering that my PB was taken from another starting point. Had problems to breath for about 1.5km, so lost precious seconds there. Was also not warmed up and my mind was not free either, so I'm confident that it still gets a bit faster than that. 15:03 to Sonne.
Tuesday May 20, 2008 #
Running 35:49 [3] 8.0 km (4:29 / km) +100m 4:13 / km
shoes: Nike Free
Lunch run, alone. Altendorf loop. Running felt quite ok, light feeling.
Saturday May 17, 2008 #
Running 39:00 [1] 7.0 km (5:34 / km) +100m 5:12 / km
shoes: Nike Free
Easy run in the Wehrenbachtobel, with Christian. Felt so dizzy that run was not enjoyable at all, despite the easy pace.
Friday May 16, 2008 #
Road Bike 1:02:00 [2] 27.0 km (26.1 kph) +350m
Easy ride after work. Perfect to calm down from work. From Pfaeffikon to Luegeten, then Feusisberg, Schoeneberg, Richterswil, Pfaeffikon. Avg. 26.0
Thursday May 15, 2008 #
Road Bike 1:12:00 [2] 37.0 km (30.8 kph) +100m
Around the Obersee over lunch. On flat roads only. Feel a bit mentally exhausted from CFA and work stress, so it feels very good to get out over lunch and 'relax' a bit with cycling.
Tuesday May 13, 2008 #
Running 50:00 [1] 8.5 km (5:53 / km) +100m 5:33 / km
shoes: Nike Free
Team lunch run, Altendorf loop. Very easy pace, almost walking sometimes. With Susanne and Chappot.
Monday May 12, 2008 #
Note
Cycling to Villigen with Nadia. Legs felt very heavy.
Sunday May 11, 2008 #
Road Bike 1:18:00 [2] 33.0 km (25.4 kph) +530m
Evening ride up to Buechenegg and same way back, via Kilchberg, Adliswil. Riding the Buechenegg with power but not pushing very hard, time (11:40) was good though. 10:56 till the end of the climb. Avg. of 26.5km/h.
Saturday May 10, 2008 #
Event: 24-hours orienteering Relay
Road Bike 1:18:00 [2] 37.0 km (28.5 kph) +360m
Home-Küsnacht-Forch-Egg-Pfannenstiel-Meilen-Seestrasse-home. Nice loop. Riding the Pfannenstiel by standing on pedals, a bit heavy legs but still pretty powerful.
Friday May 9, 2008 #
Road Bike 43:00 [2] 19.5 km (27.2 kph) +360m
My home loop (Zoo-Dübendorf-Pfaffhausen-Witikon-home) after work. Rode the Pfaffhausen climb in a good gear but not really pushing (08:23). Good time.
Wednesday May 7, 2008 #
Road Bike 1:18:00 [2] 38.0 km (29.2 kph) +250m
Ride over lunch around the Obersee, via Buechberg, Tuggen, Uznach and Eschenbach back to Rappi, Pfäffikon. Perfect weather, feels like summer. 30km/h avg.
Tuesday May 6, 2008 #
Road Bike 41:00 13.6 km (19.9 kph) +650m
Lunch ride to Meinrad, down to Tüfelsbrücke and back. Realized that the Meinrad climb is a perfect playfield for VAM field research, so tested myself on the climb from the junction above Luegeten to the top of Meinrad. Started a bit too fast and never recovered, so I actually felt quite slow. The achieved VAM value of 1490m/h (time 13:00) was my highest achieved though. That's simply because it is soooo steep. I also rode the Tüfelsbrücke-Meinrad climb hard, it's about 900m with 112m of climbing, so about 12% gradient on avg. Time was 4:25 which translates into a VAM of 1513. Nice :) Time for the whole climb was 23:30, took it easy until junction.
Monday May 5, 2008 #
Running 53:47 [1] 11.5 km (4:41 / km) +20m 4:38 / km
shoes: Nike Free
Pemba team lunch run, easy pace. Very hot day, like that.
Saturday May 3, 2008 #
Road Bike 5:05:00 [2] 125.0 km (24.6 kph) +2300m
Long ride with stone. Zürich - quer durchs herrliche Zürioberland - Sternenberg - Fischingen - Bütschwil - Wattwil - Hemberg - Urnäsch - Schwägalp - Wattwil.
Not the best legs today but still suifficient to finish it in a ok manner. We first planned to turn in Hemberg and ride back to Rappi, however, the "close" Schwägalp tempted us too much and we continued towards Schwägalp. Legs were not turning very well on the climb to Urnäsch and I had to ride my own pace. Schwägalp went somehow better despite (or because of?) its steepness. Average speed of 25km/h.
Not the best legs today but still suifficient to finish it in a ok manner. We first planned to turn in Hemberg and ride back to Rappi, however, the "close" Schwägalp tempted us too much and we continued towards Schwägalp. Legs were not turning very well on the climb to Urnäsch and I had to ride my own pace. Schwägalp went somehow better despite (or because of?) its steepness. Average speed of 25km/h.
Friday May 2, 2008 #
Road Bike 1:40:00 [2] 35.0 km (21.0 kph) +400m
Easy evening ride with stone on my home loop (Limberg-Forch-Egg-Pfannenstiel-Forch-ZH). Not pushing at all, just rolling.