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Training Log Archive: dolph

In the 31 days ending Jan 31, 2011:

	activity	#	time	miles		km		+m
	Cross-Country Skiing	8	12:19:00	98.61	(7:30)	158.7	(4:39)	1250
	Swimming	11	3:46:00	5.84	(38:42)	9.4	(24:03)
	Road Bike	2	3:39:00	60.27	(16.5/h)	97.0	(26.6/h)	150
	Aquajogging	7	2:39:00
	Cyclocross Bike	2	2:20:00	16.78	(7.2/h)	27.0	(11.6/h)	350
	Indoor Cycling	1	1:30:00
	Snowshoeing	1	1:00:00	2.49	(24:08)	4.0	(15:00)	550
	Strength	2	55:00
	Total	23	28:08:00	183.99		296.1		2300
averages - weight:62.3kg

2:55

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» now

Sunday Jan 30, 2011 #

Note

Hip hurt quite a bit, not good. Strategy is to stretch extensively for the next 10days and see whether that helps. Otherwise I'll probably go for a 2nd opinion.

C • 10 1

Saturday Jan 29, 2011 #

Cross-Country Skiing 1:10:00 [3] 18.0 km (3:53 / km) +120m 3:46 / km

Studen. First loop in skating style, 2nd loop classic style (for the first time!) Classic skiing was fun, conditions were also close to perfect.

Friday Jan 28, 2011 #

Strength 30:00 [1]

Mainly stability and balance exercices

Indoor Cycling 1:30:00

ASVZ Fitness Event/Rowing Indoors
Took it easy, no pushing.

Thursday Jan 27, 2011 #

Road Bike 2:24:00 [2] 67.0 km (27.9 kph) +50m

Around the lake. First ride with the SRM - I like! :) Was riding easy pace but got very tired and stiff in Horgen, barely made it home. Had some pain in the hip all the time but it did not get worse during the ride. I'll now try to daily stretch and see if that may help.
Avg. power 150W, cadence 78rpm, 28.0km/h.

C • you're a neird 3

Wednesday Jan 26, 2011 #

Aquajogging 23:00 [3]

Swimming 20:00 [3] 0.8 km (25:00 / km)

3x200m in 3:50, Bungertwies.

C • state 2

Tuesday Jan 25, 2011 #

Cyclocross Bike 1:05:00 [2] 12.0 km (11.1 kph) +200m

Night ride in snowfall on icy trails on the CX bike, starting 20:30, with chris_b. Was fun and good to get some fresh air.

Sunday Jan 23, 2011 #

Cross-Country Skiing 2:00:00 17.0 km (7:04 / km) +70m 6:55 / km

Some teaching (Oberwald-Obergesteln-Oberwald+some extra) and a loop (-Obergesteln-Geschinen-Obergesteln) on my own.

Saturday Jan 22, 2011 #

Snowshoeing 1:00:00 [2] 4.0 km (15:00 / km) +550m 8:53 / km

Snowshoeing on Hungerberg, often on very steep groomed tracks, with Ms_Treegarden. Logged uphill part only.

Cross-Country Skiing 58:00 [3] 15.0 km (3:52 / km) +100m 3:45 / km
ahr:150 max:164

Late afternoon session with stone, pace was accordingly.. :) Oberwald-Geschinen-Oberwald, mostly "Hang/Trainingsloipe"

Friday Jan 21, 2011 #

Cross-Country Skiing 2:15:00 22.0 km (6:08 / km) +120m 5:58 / km

Oberwald - Münster with Ms_Treegarden, mainly teaching. Great weather and perfect tracks.
3x Pischa loop in Oberwald on my own in the late afternoon, slightly below 14min/lap.

Thursday Jan 20, 2011 #

Aquajogging 23:00 [3]
weight:62.1kg

Early morning "run". Followed by...

Swimming 16:00 [3] 0.7 km (22:51 / km)

...some swimming. 3x 200m, 3:55, 4:04, 3:56.

Cyclocross Bike 1:15:00 [2] 15.0 km (12.0 kph) +150m

Wehrenbach-Witikon-Elephantenbach. Easy pace, only sitting in saddle not to put any pressure on hip. Cycling during snowfall is fun! :)

Wednesday Jan 19, 2011 #

Note
weight:62.3kg

C • you 4

Tuesday Jan 18, 2011 #

Cross-Country Skiing 1:20:00 22.7 km (3:31 / km) +150m 3:25 / km

Great night session in Studen with Snowpatriot, TraktorF, chris_b and Tom. Surprisingly good track.

Monday Jan 17, 2011 #

Aquajogging 23:00 [3]

Swimming 13:00 [3] 0.6 km (21:40 / km)

Sunday Jan 16, 2011 #

Swimming 26:00 [3] 1.1 km (23:38 / km)

Saturday Jan 15, 2011 #

Road Bike 1:15:00 [2] 30.0 km (24.0 kph) +100m
weight:62.5kg

Test ride for my hip. Was pedalling with high cadence and low power, easy pace along the Seestrasse to Meilen and back. Was not totally painfree but did not bother much either. No pain after the ride. Guess it's quite encouraging, will do another test session next week.

Friday Jan 14, 2011 #

Cross-Country Skiing 2:55:00 [3] 41.0 km (4:16 / km) +500m 4:01 / km

Very nice day out on the CC tracks of Davos with snowpatriot. Started with the Dischma valley, then Flüela, Dischma again, Bolgen back and lunch break. Was already pretty much done after lunch as my longest CC training (and any endurance training in general lately...) was some 90' only. Continued to Sertig Valley with some extra loop and then back to the start/finish area. Snowpatriot will still not tired and added some more... :)

C • jätte 4