Training Log Archive: dolphIn the 31 days ending Jul 31, 2010:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||
| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||||||||||||||||||||
Saturday Jul 31, 2010 #
Event: Swiss Alpine Marathon
Road Bike 2:25:00 45.0 km (18.6 kph)
Tour of Appenzell with Nadia (flying on a Flyer); Winkeln-Herisau-Schwellbrunn-Schönbrunn-Pkt. 1068-Urnäsch-Gonten-Appenzell. Exploring the beauty of the Appenzeller Land, particularly liked Schwellbrunn, first time visit. Won the uphill battles against the Flyer and its pilot ;).
Friday Jul 30, 2010 #
Road Bike 1:07:00 [2] 28.0 km (25.1 kph) +200m
Easy evening loop with Chris_b; Forch-Herrliberg-home.
Thursday Jul 29, 2010 #
Strength 25:00 [1]
Core stability at home. Planned to go to the swim hall but it was already closed.
Wednesday Jul 28, 2010 #
Note
Physio #9. First physio session is over, doc advised to continue with physio, i'm not yet there where i should be in terms of core stability.
Road Bike 2:27:00 59.0 km (24.1 kph) +900m
Very nice loop with stone on his home turf; City-Adliswil-Buechenegg (12:40)-Bonstetten-Oberklunkhofen-Ottenbach-Bonstetten-Buechenegg-Adl-ZH.
Tuesday Jul 27, 2010 #
Road Bike 38:00 12.0 km (18.9 kph) +500m
Not motivated for a longer ride, thus a short and tough one; 4x repetition on Dolder climb (4:53, 4:41; 4:50, 4:43), breaks around 2:30. First two with big gear sitting, 3rd high RPM, 4th mainly standing on pedals. Splits better than 2 weeks ago, around 1500 VAM.
Monday Jul 26, 2010 #
Note
Physio #8
Sunday Jul 25, 2010 #
Road Bike 1:20:00 [2] 36.0 km (27.0 kph) +400m
Zoo-Fällanden-Greifensee-Maur-ri. Forch-home.
Saturday Jul 24, 2010 #
Road Bike 1:27:00 [4] 39.0 km (26.9 kph) +1350m
Alpinathlon, Team of 5, first leg: Bergün-Albula-La Punt-Celerina-St. Moritz. Start early in the morning (06:50am) in dizzling rain. The rain transformed to a mix of rain and snow on the peak of Albula, not so pleasant... Was riding most of the time with the latter single winner, B. Ritter and another guy uphill (47min to peak), however, got dropped twice and had a hard time to get back. Lost contact in the sharp corners on the downhill, my downhill skills just didn't allow a higher speed. Then riding on the flats with another guy and changing on 7th position overall.
Friday Jul 23, 2010 #
Strength 40:00 [1]
Stability exercices
Thursday Jul 22, 2010 #
Road Bike 2:30:00 [2] 64.8 km (25.9 kph) +400m
Early bird ride (start 5:55am!) with Ivo and Dani; Zoo-Greifensee-Forch-Küsnacht-Opfikon. Commute back in the evening.
Wednesday Jul 21, 2010 #
Strength 30:00 [3]
Over lunch, core stability.
Note
Physio #7
Tuesday Jul 20, 2010 #
Road Bike 2:05:00 [3] 54.0 km (25.9 kph) +100m
Commuting, back to city and then in the evening Meilen-Ferry-Horgen-ZH, last loop with Marcel M.
Monday Jul 19, 2010 #
Strength 30:00 [3]
Over lunch, stability
Note
Physio #6
Sunday Jul 18, 2010 #
Road Bike 3:20:00 86.0 km (25.8 kph) +1500m
Home-Kilchberg-Adliswil-Buechenegg (12:27)-Türlersee-Sihlbrugg-Edlibach-Unterägeri-Ratenpass-3. Altmatt-Chatzestrick-Einsiedeln-Sattelegg-Schübi. Nice up and down tour, on my own. Legs felt pretty powerful for the first time in a long time, that's the way I like riding the bike.
Saturday Jul 17, 2010 #
Road Bike 36:00 12.0 km (20.0 kph) +500m
Very short but tough. Tried to work a bit on my leg power, so did 4x5min (Zwischenhaltestelle Dolderbahn-bergstation Dolder, 120hm, ca. 1450 VAM) with low frequency, all sitting in saddle.
Inline Skating 1:10:00 19.0 km (3:41 / km) +50m 3:38 / km
Around Greifensee, with Nadia.
Friday Jul 16, 2010 #
Strength 35:00 [1]
The usual core stuff.
Road Bike 1:40:00 45.0 km (27.0 kph) +700m
Stäfa-Herrliberg-pfannenstiel-Mönchaltdorf-Pfannenstiel-Chrüzlen-Hombi-Stäfa, evening tour with Sebi, rather brisk pace.
Thursday Jul 15, 2010 #
Strength 30:00 [1]
Core stability exercices as advised by Physio.
Hmmm... it's time for some real training. Last few weeks were rather lacklustre in terms of quantity and quality, a mix of lack of motivation, time and no goal on the horizon. Any ideas for a new goal in autumn?
Hmmm... it's time for some real training. Last few weeks were rather lacklustre in terms of quantity and quality, a mix of lack of motivation, time and no goal on the horizon. Any ideas for a new goal in autumn?
Tuesday Jul 13, 2010 #
Road Bike 50:00 [2] 20.0 km (24.0 kph) +100m
Commuting
Strength 30:00 [1]
Over lunch, mainly exec. for stability.
Monday Jul 12, 2010 #
Note
Physio #4
Strength 35:00 [1]
Mainly core strength exercices. Tired legs (from riding an E-Bike??!)
Note
Following the 2nd runner from Spiez to Thun on the E-Bike
Sunday Jul 11, 2010 #
Mountain-Bike 1:37:00 46.0 km (28.5 kph) +800m
Gigathlon, Zweisimmen-Spiez, shadowing the leading "Team of 5" on the Flyer bike. Went better than yesterday (was able to follow till the finish, thanks some advances on the climb), but had to push harder too.
Saturday Jul 10, 2010 #
Mountain-Bike 1:50:00 45.0 km (24.5 kph) +1150m
Gigathlon, Langnau-Langnau. Shadowing the leader on a "Flyer". Lost the leader on the first real single trail and did not catch him again... :(
Mountain-Bike 1:30:00 [2] 40.0 km (26.7 kph) +300m
Cool-down ride from Langnau to Thun on the Flyer with c_braun and Heiko.
Thursday Jul 8, 2010 #
Note
Physio #3
Note
Acupuncture #6
Wednesday Jul 7, 2010 #
Road Bike 1:50:00 49.0 km (26.7 kph) +400m
Early morning ride (6am *proud*) around Greifensee, via Zoo and back via Witikon, Zoo and further to work, with Ivo. Ivo dropped me a bit on the Pfaffhausen climb, legs turned better than last week.
Road Bike 22:46 [3] 10.4 km (27.4 kph) +50m
Commute home, new record.
Monday Jul 5, 2010 #
Note
Physio #2
Sunday Jul 4, 2010 #
Road Bike 2:00:00 20.0 km (10.0 kph) +1000m
Tour around Livigno with Barbi; Livigno-Passo d'Eiria-Mottolino-Monte di Neve (2785m)-Mottolino-Livigno. Downhill on the trails of the Mottolino bike park. Had a funny encounter with a professional from Team Lampre on the way up to Passo d'Eiria; the guy overtook us with good speed, I accelerated and caught his wheel and once he realised it, he shifted two gears down and flew away... almost caught him again but pace was so high that I had to let him go. An attempt of pure hybris by myself trying to follow a pro during his intervalls while I'm on my full suspension bike carrying a backpack :))
Saturday Jul 3, 2010 #
Mountain-Bike 4:00:00 40.0 km (10.0 kph) +1500m
Very nice tour with Barbie in one of my favourite spots in Switzerland; Nationalpark: Zernez-Ofenpassstrasse-Buffalora-Buffalora Ebene-Alp Mora-Val Mora-Lago di San Giaggomo-Alpe di Tiele-Livigno. Even though tour was rather short distance-wise, the steep climbs and hot temperatures made me pretty tired. Great singletrails to Alp Mora, through Val Mora and down from Alpe di Tiele.
Friday Jul 2, 2010 #
Road Bike 50:00 [2] 20.0 km (24.0 kph) +100m
Commuting
Thursday Jul 1, 2010 #
Road Bike 1:04:00 [2] 25.0 km (23.4 kph) +200m
Commuting, back via Zoo to add a few climbing meters.