Training Log Archive: dolphIn the 31 days ending May 31, 2009:
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Sunday May 31, 2009 #
Mountain-Bike 4:00:00 55.0 km (13.8 kph) +1800m
Long ride to the highest mountain in the region, Mount Ashland (2296m), http://en.wikipedia.org/wiki/Mount_Ashland.
Uphill was longer than I expected, last part from ski station to the peak was even partly covered by snow. Many bikers crossed me when I climbed up but I did not pass anyone... the guys got a shuttle.
Most part of the downhill was on awesome singletrails, some I knew from yesterday.
Uphill was longer than I expected, last part from ski station to the peak was even partly covered by snow. Many bikers crossed me when I climbed up but I did not pass anyone... the guys got a shuttle.
Most part of the downhill was on awesome singletrails, some I knew from yesterday.
Saturday May 30, 2009 #
Mountain-Bike 1:50:00 [2] 20.0 km (10.9 kph) +600m
First ride on the singletrails of Ashland; up to Four Corners and down different singetrails. One of the best trails I've ever ridden... :)
Friday May 29, 2009 #
Note
Travelling
Thursday May 28, 2009 #
Road Bike 1:40:00 [2] 41.0 km (24.6 kph) +620m
Limberg (11:55)-Pfannenstiel loop with stone. Chat pace most of the time.
Wednesday May 27, 2009 #
Mountain-Bike warm up/down 15:00 [2] 4.0 km (16.0 kph) +40m
Mountain-Bike race 50:00 [4] 19.5 km (23.4 kph) +350m
2. race of the series "Mittwochabendrennen SRB Luzern". Ok start but lost contact to leading group in first downhill and never managed to close gap as pace was very high. Was more less riding on my own from then on. Very fast course, technically easy. Avg. 23.5km/h.
Monday May 25, 2009 #
Road Bike 2:40:00 [2] 61.0 km (22.9 kph) +700m
Zueri Oberland (incl. Ghoech) with Boesch. Easy pace, avg. 23km/h. Badi afterwards :).
Sunday May 24, 2009 #
Mountain-Bike 20:30 [4] 4.2 km (12.3 kph) +420m
A bet with Thomas on who will be faster between Falera and Curnius; Tom per pedes and me by bike. Was tough to ride hard in the early morning, managed to open a gap from beginning on and constantly increased it. About 2:20 ahead on top. Tom could take a few shortcuts but those were steep and tough, so maybe not that helpful. VAM of 1200, decent for riding with a fully.
Saturday May 23, 2009 #
Mountain-Bike 1:19:00 [2] 19.0 km (14.4 kph) +450m
Searching for singletrails in La Mutta. Up from Lake Cresta to Falera at the end.
Friday May 22, 2009 #
Orienteering 1:20:00 [1] 6.0 km (13:20 / km) +250m 11:02 / km
Putting out marks for a night-o training. Took me actually more than 2.5h but was often walking. Heavy legs (and body in general) from yesterday.
Thursday May 21, 2009 #
Road Bike 5:30:00 159.0 km (28.9 kph) +1200m
Altendorf-Kerenzer (17:30)-Sargans-Rheindamm-Buchs-Grabserberg-Wildhaus-Wattwil-Ricken-Altendorf. Very long ride with JF (and PYM until Walenstadt), my longest ride in terms of km for years. Legs were pretty sore from race yesterday night, so JF first dropped me on the Kerenzer. Tried to preserve energy with JF mostly pulling (hard) in the front. Wildhüsler climb went smooth and legs somewhat recovered. On the way down to Wattwil, legs felt better and better, so was able to push hard on the Ricken (after 130km :) ). This feeling was really satisfaying as I used to fade on long rides but not this time. Had a strong avg. of 29.0km/h, mainly due to JF's work on the first part.
Wednesday May 20, 2009 #
Mountain-Bike race 49:00 [4] 19.0 km (23.3 kph) +300m
"Luzerner Mittwoch Abend MTB Rennen", first race in Schötz. Had (again...) a poor start and did not catch the leading group. Was most of the time racing alone or pulling in the front, tactically a bad race. Course was very fast; about 2.5km, 2 short uphills and the rest on gravel roads. Not my favourite course. Got overtaken by the leader in the 6th loop, he passed me like I would be a couch potato. Impressive. But he's riding WC races, so that's ok... Avg. of 23km/h.
Mountain-Bike 10:00 [2] 2.5 km (15.0 kph) +50m
1 loop to warm-up, arrived a bit late and had not more time for warm-up. My (old) engine needs more warm-up.
Tuesday May 19, 2009 #
Road Bike 3:20:00 90.0 km (27.0 kph) +1150m
Home-Adliswil-Buechenegg (12:45)-Sihlbrugg-Unterägeri-Raten-Schönenberg-Horgen-Rüschlikon (Alte Landstrasse)-Seestrasse-home. Very nice ride on my own. Good legs, could vary pace as I wanted. Avg. 26.8km/h.
Monday May 18, 2009 #
Road Bike 45:00 20.0 km (26.7 kph) +100m
To Küsnacht and back (warm-up/down), breaks between.
Road Bike intervals 28:30 [4] 9.0 km (18.9 kph) +675m
max:171
3x Limberg, 5min break between.
09:29
09:22
09:20 (VAM 1450m/h)
My Polar watch is about to break down, so HR was not properly stored. Max HR was 171 though. This training was amazing and also surprised myself. Thought that the first time was ridden way too fast as it actually was PB. Then was able to ride the following two even faster. Was about 5% faster than 1 month ago.
09:29
09:22
09:20 (VAM 1450m/h)
My Polar watch is about to break down, so HR was not properly stored. Max HR was 171 though. This training was amazing and also surprised myself. Thought that the first time was ridden way too fast as it actually was PB. Then was able to ride the following two even faster. Was about 5% faster than 1 month ago.
Sunday May 17, 2009 #
Note
Galgener OL
Friday May 15, 2009 #
Mountain-Bike 2:10:00 [2] 39.0 km (18.0 kph) +400m
MTB technique training with Andrea, up the Chämptnertobel and down the Hinwiler Tobel. 1a singletrails, will definitively have to ride them again.
Cyclocross Bike 1:05:00 [2] 17.0 km (15.7 kph) +250m
Wehrenbachtobel, Adlisberg, Elephantenbachtobel. In the evening, with Chris.
Thursday May 14, 2009 #
Mountain-Bike 2:50:00 49.0 km (17.3 kph) +800m
Home-Zoo-Züriberg trail-Otelfingen Kringlan (meeting Chris, Sebi and Nic)-Burghorn-Hochwacht-Regensberg Mac Donald's. By train back home. Exploring the challening trails on Lägern.
Tuesday May 12, 2009 #
Road Bike 1:54:00 54.0 km (28.4 kph) +720m
ASVZ Tuesday ride, shortened due to rain. ETH-Dolder-Egg-Pfannenstiel-Wetswil-Forch-Ebmatingen-home. Started to rain when we climbed the Pfannenstiel. Lost the KOM trophy as I was leading for too long, maybe a bit too overconfident. Avg. 28.5km/h.
Monday May 11, 2009 #
Indoor Cycling 1:05:00
ASVZ. Pushed hard from beginning on but was pretty much powered out after 35min... so left the lesson early. With Beni.
Sunday May 10, 2009 #
Road Bike 1:18:00 [2] 37.0 km (28.5 kph) +460m
Home-Forch-Egg-Pfannenstiel-Küsnacht Seestrasse-home. Was not motivated to do a longer loop. Pushed a bit on the Pfannenstiel but legs still a bit tired from Thursday.
Cyclocross Bike 1:10:00 [2] 20.0 km (17.1 kph) +250m
First ride with my newly built up cyclocross bike :). Ti frame, Ultegra and 26" wheels. Very handy to ride. We rode up the Wehrenbachtgobel until Uetikon, then towards Lorenkopf and back in the Elephantenbachtobel. Some single trails between. Much more fun than the ride in the afternoon. With Chris (on his Ritchey cross bike).
C • I'm 1
Saturday May 9, 2009 #
Note
(rest day)
Friday May 8, 2009 #
Note
Travelling back from Gardasee.
Thursday May 7, 2009 #
Mountain-Bike 5:23:00 93.0 km (17.3 kph) +2680m
Dreamtour: Riva-Ledrosee-Tremalzo Refugio/Restaurant (59min)-Vesio-Passo Nota-Passo Richetto-Ponale-Riva. We could pass the legendary Tremalzo tunnel due to snow.
We basically pushed on every climb; the Tremalzo was ridden as a hill climb TT... lost 6.5min to Pius, 3min to Roli. My legs were tired and gave what I had left. I was satisfied with my overall performance though.
The trails between Passo Nota and Richetto are awesome and definitively one of the better ones in Europe, particularly in terms of view. Technically not difficult. Haven't done this tour for the last time...
We basically pushed on every climb; the Tremalzo was ridden as a hill climb TT... lost 6.5min to Pius, 3min to Roli. My legs were tired and gave what I had left. I was satisfied with my overall performance though.
The trails between Passo Nota and Richetto are awesome and definitively one of the better ones in Europe, particularly in terms of view. Technically not difficult. Haven't done this tour for the last time...
Wednesday May 6, 2009 #
Mountain-Bike 4:00:00 60.0 km (15.0 kph) +1650m
Start near Gargano, Campione del Garda-Priezzo (very cool road, highly recommended, but bring flashlight...)-Bocca di Nevese (763m). All the way with girls in easy pace. Then Pius, Sascha and myself continued to Gardarola-Rifugio Cima Pemp (little contest against Pius..)-along the ridge until Passo della Colomba-Aer-Piovere. Beneath Piovere, there is an extremly steep "road" which is paved. I claim that this might be the steepest road in the world... In any case, nobody was brave enough to ride that paved road down (unsucessful attempt videos available)!! We estimated it to be around 120%.
Tuesday May 5, 2009 #
Note
(rest day)
Monday May 4, 2009 #
Mountain-Bike 3:00:00 [3] 50.0 km (16.7 kph) +1600m
Riva-Lago di Ledro (via Ponale, race pace by Reini, had to give up on half way to Ledro)-Lenzumo-No. 403. Meeting the girls and having lunch. Continued to Bocca di Trat (1581m) where we had to push the bike over the last few hunderd meters due to snow. Nice singletrail (402) down to Capanna Grassi and further along the biketrail (difficult) to Campi. The spetacular and steep hiking trail 402 down to Garda. Distance estimated.
Sunday May 3, 2009 #
Mountain-Bike 2:15:00 30.0 km (13.3 kph) +800m
Recovery ride to Lago di Tenno, further to Ballino, meeting the girls and having lunch. Down on the other side of the lake (No. 406).
Saturday May 2, 2009 #
Mountain-Bike race 4:25:00 86.0 km (19.5 kph) +2700m
Friday May 1, 2009 #
Mountain-Bike 45:00 [2] 10.0 km (13.3 kph) +250m
Warm-up for tomorrow, up to Monte Brione and a difficult singletrail down.