Training Log Archive: dolphIn the 31 days ending Jul 31, 2009:
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Thursday Jul 30, 2009 #
Running 58:30 [3] 12.0 km (4:53 / km) +170m 4:33 / km
ahr:131 shoes: Nike Free Black
Running with Daniele around Bertschikon. Brisk pace for me but I felt quite alright, good news. Legs were still sore from Tuesday.
Rowing 40:00 [2]
ahr:120 max:148
ASVZ rowing over lunch, with Nadia. We were the only ones who showed up, so got a private lesson! 6*5min at 24-28, 1min rest. Tried to preserve energy for evening.
Wednesday Jul 29, 2009 #
Road Bike 2:25:00 [2] 62.0 km (25.7 kph) +300m
ahr:113 max:145
Home-Seestrasse-Feldbach-Ironman course-Grüningen-Oettwil-Egg-Forch-home. Pedalling with high cadence to take some relief from my right calve. Distance estimated. Worn a HR monitor; avg HR at very low 113, might have push harder going forward.
Tuesday Jul 28, 2009 #
Road Bike 2:45:00 79.0 km (28.7 kph) +1000m
ASVZ ride, first part a bit extend vs. original course. Had heavy legs from yesterday and left calve is still a bit tight, thus did not dare to push really hard. Pace was high with a lot of sprints and attacks. Reached the Ghöch in 4th position, have lost quite a bit of power over those last two months. On the way back we were mostly rotating with speed often above 40. All in all a very good training but I'm not yet in the shape to enjoy it.
Monday Jul 27, 2009 #
Running 42:00 [2] 7.5 km (5:36 / km) +100m 5:15 / km
ahr:132 max:159 shoes: Nike Free Black
Easy jogging in the afternoon to see how I feel. Quite ok feeling, legs crappy, but no wonder after so much cycling.
Mountain-Bike 1:50:00 33.0 km (18.0 kph) +400m
Home-Gubrist-Altberg trail and back, with Phil in the evening. The Altberg trail is great, should do it more often. Phil set a rather high pace all the way, good training.
Sunday Jul 26, 2009 #
Road Bike 1:25:00 [2] 35.0 km (24.7 kph) +460m
To Pfannestiel and back, easy pedaling, unmotivated.
Friday Jul 24, 2009 #
Note
(sick)
Headache and light fever.
Thursday Jul 23, 2009 #
Mountain-Bike 3:45:00 [2] 60.0 km (16.0 kph) +2150m
The last stage for me of our Transalp; Trafoi-Stilfser Joch-Umbrail-St. Maria-Ofenpass-Zernez. Pushed hard on the last few km up to Stelvio but Simon kept my wheel. Had 1:26h for the 1250m of climbing, a VAM of 880m/h. Quite low but considering the bike and backpack ok. Realized on the Umbrail that I might make the 13:49 train in Zernez, so rode hard all the way but the missed the train by 5min, the second uphill on the Ofenpass was too long and I ran out of power. The nice thing was that I crossed 3 Liquigas rider (along with some more from Lampre) on my way up to the Ofenpass. Those guys must accompany Ivan Basso on his altitude training camp in Livigno. Too bad that I haven't met HIM...
http://twitter.com/ivanbasso
http://twitter.com/ivanbasso
Wednesday Jul 22, 2009 #
Mountain-Bike 5:20:00 [2] 68.0 km (12.8 kph) +1950m
Stage 4: Sesvenna Hütte-Waalweg trailsurfing (Oberwaal)-Glurns-Waalweg trailsurfing (Eisenbahntrail)-Almweg-Obere Stilfser Alm-Gomagoi-Trafoi am Stilfserjoch. This was supposed to be a rest day but ended as a tough one. We were not riding the official route but added some single trails which included very steep uphills. Had to shortcut towards the end as it started to rain and hail. Was nice to ride the "Waalwege" trails again, still believe that Vinschgau is THE singletrail spot in Europe.
Tuesday Jul 21, 2009 #
Mountain-Bike 5:15:00 [2] 52.0 km (9.9 kph) +2500m
Stage 3: Ischgl-Heidelberger Hütte-Fimbapass (2608m)-Ramosch (CH)-Val d'Uina-Sesvennahütte (2256m). Stage with most climbing. Great singeltrail from Fimbapass, difficult but rideable. Apparently of the best in the Alps. Liked the Uina valley very much, spetacular cliff path. Good legs all the way.
Monday Jul 20, 2009 #
Mountain-Bike 5:30:00 [2] 66.0 km (12.0 kph) +2150m
Stage 2: Raues Joch/Freiburger Hütte-Dalaas-Kristbergsattel-Silbertal-Langer See-Verbellener Winterjöchl (2308m)/Heilbronner Hütte-Galtür-Ischgl. Stage officially ended at Heilbronner Hütte but we continued to Ischgl. A lot of bike pushing today, not my favourite discipline. Maksim and I pushed a bit up the Kristbergsattel, legs were better than yesterday.
Sunday Jul 19, 2009 #
Mountain-Bike 4:00:00 [2] 48.0 km (12.0 kph) +1550m
Stage 1 of the Transalp Oberstdorf-Riva (Gardasee): Oberstdorf-Schrofenpass-Lech-Formarin Alm-Raues Joch/Freiburger Hütte (1918m). Was fighting with the jetlag, everything felt upside down. Took it easy but felt pretty bad.
Saturday Jul 18, 2009 #
Inline Skating 1:15:00 [1] 20.0 km (3:45 / km) +50m 3:42 / km
Easy pace around Greifensee, with Nadia.
Wednesday Jul 15, 2009 #
Running 32:00 [2] 6.5 km (4:55 / km)
Treadmill run in hotel gym, 1% incline.
Monday Jul 13, 2009 #
Note
Surfing at Malibu Beach :)
Sunday Jul 12, 2009 #
Orienteering race 1:13:54 [4] 7.8 km (9:28 / km) +350m 7:44 / km
shoes: Salomon Raid
Mt Pinos B-meet, 2nd day, Blue course. Was quite nervous before that race since haven't been orienteering for a long time and was anxious how my body would respond. The positive fact was that i did not feel bad during the race, not dizzy, was able to concentrate on the map. Negative was my running and navigation shape; I was so much suffering in the terrain and had to walk all uphills. Also made a lot of smaller and bigger mistakes, guess around 5-7 minutes. Nevertheless, the positives much outweighted the negatives and I arrived in the finish in a very happy mood. Winning time of 65min by Kristaps Jaudzems.
Anyway, it's going to be along way to the former level...
Anyway, it's going to be along way to the former level...
Friday Jul 10, 2009 #
Running 40:00 [2] 7.0 km (5:43 / km) +100m 5:20 / km
Jogging around in the Jeniffer Burns State Park before having dinner.
Monday Jul 6, 2009 #
Running 1:10:00 [3] 15.0 km (4:40 / km) +100m 4:31 / km
shoes: Nike Free
Running to the foot of El Capitan and back, pretty high pace. Felt quite good despite the high pace. Calves hurting.
Wednesday Jul 1, 2009 #
Running 39:00 [3] 5.17 mi (7:33 / mi)
shoes: Nike Free
Jogging on the treadmill in the hotel gym in LV. Felt not too bad. 1 degree incline to simulate "real" running.