Training Log Archive: dolphIn the 31 days ending May 31, 2011:
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Tuesday May 31, 2011 #
Strength 25:00 [1]
Over lunch
Note
Wanted to go for a ride in the evening but motivation was low (in the rain). Opted for a bath instead. My legs are tired for weeks, it's time to give them some rest in order to get sharp (e.g. for next Wednesday).
Monday May 30, 2011 #
Swimming 22:00 [3] 1.0 km (22:00 / km)
Freidbad Opfikon, outdoor swimming over lunch. Very refreshing, feels almost like vacation. Terrible technique in the beginning, a bit smoother tw. the end.
Road Bike 47:00 [2] 18.4 km (23.5 kph) +330m
Plan was 1:30h but was not so motivated. Did the home loop in easy pace instead.
Sunday May 29, 2011 #
Note
First time swimming in Zürisee. I like.
Saturday May 28, 2011 #
Road Bike 2:30:00 75.0 km (30.0 kph) +100m
Drafting chris_b during his Zürisee test ride (plus some 10km to workshop and back). Well, was also riding in the wind for about 40min, making it a tough training for me too. Chris_b with impressive power (and good aero position on the bike), looking promising for Sunday.
Friday May 27, 2011 #
Strength 25:00 [1]
Over lunch
Thursday May 26, 2011 #
Road Bike 3:43:00 102.0 km (27.4 kph) +900m
Seestrasse-Siebnen-Sattelegg (39:03, 262W)-Einsiedeln-Schönenberg-Thalwil-home. Tried to pace on the Sattelegg, first part (16:05) around 250W, 2nd part around 270, slightly above my FTP. Not sure what the time is worth, was not riding full out but hard though. Long way to go to break magic 35min barrier. Avg 156W.
Wednesday May 25, 2011 #
Road Bike 1:05:00 [2] 24.0 km (22.2 kph) +150m
Easy evening ride to spin the lactate from yesterday out of my legs.
Tuesday May 24, 2011 #
Road Bike 2:50:00 [3] 79.7 km (28.1 kph) +1100m
ahr:134 max:177
ASVZ, standard Ghöch loop. EP smoked everybody on the long uphill (23:35, 264W, HR 164). Made the first group until Bäretswil but then blew up. Just don't have the legs (yet?). Max 20min pwr of 272W (4.4W/kg), avg 167W.
Monday May 23, 2011 #
Mountain-Bike 1:30:00 [2] 20.0 km (13.3 kph) +400m
Ützgi-Antennatrail with Corsin and Chris_b, discussing our Gigathlon task.
Strength 25:00 [1]
Over lunch
Sunday May 22, 2011 #
Note
Donkey pulling around Märstetten :)
Saturday May 21, 2011 #
Mountain-Bike 2:15:00 [2] 30.0 km (13.3 kph) +300m
Gubrist-Altberg-Otelfingen-Nerach-Bülach, with Nic, Marc and Chris_b.
"Jump" workshop in Bülach afterwards, incl. some single trail riding.
"Jump" workshop in Bülach afterwards, incl. some single trail riding.
Friday May 20, 2011 #
Road Bike 2:05:00 53.0 km (25.4 kph) +300m
Early bird ride with Ivo. Started at 6am and enjoyed the beautiful morning around Pfannenstiel at solid pace. Ivo in good shape as always.
Road Bike 30:00 [2] 11.0 km (22.0 kph) +80m
Commute home, low energy level.
Thursday May 19, 2011 #
Road Bike 2:48:00 69.0 km (24.6 kph) +600m
ASVZ, Dübi-Kempthal-Wislig-Töss-Wildberg-Fehraltdorf-Gutenswil-home. Good legs today but not quite in the front as climbs were rather flat. 147 avg PWR, 5min max 305W.
Wednesday May 18, 2011 #
Road Bike 1:39:00 41.0 km (24.8 kph) +500m
Forch-Egg-Oetwil-Pfannenstil-Hochwacht-home. Legs got better and better. avg 147W.
Inline Skating 1:07:00 [1] 19.0 km (3:32 / km)
Greifensee, in the evening witth Ms_Treegarden.
Tuesday May 17, 2011 #
Road Bike 2:32:00 73.0 km (28.8 kph) +650m
ASVZ, classic loop without Ghöch. Solid legs but still no chance against the usual suspects, today incl. former cat. elite biker. 1min max 448W, avg 134W.
Monday May 16, 2011 #
Road Bike 43:00 18.0 km (25.1 kph) +330m
Quick and dirty, home loop with 5-6 10sec uphill sprints. 173W avg.
Sunday May 15, 2011 #
Note
Galgener OL
Saturday May 14, 2011 #
Road Bike 2:52:00 82.0 km (28.6 kph) +600m
ASVZ, ZH Unterland; Dielsdorf-Mellikon-Glatt-Stadel-Rümlang. High pace from beginning, pushed hard on the uphill but legs were stiff and empty (despite or because of 3 rest days in a row?). Max 5min pwr was at 315W though, so not much below my recent max test. Anyway, was not enough to follow chris_b! Avg PWR 160W
Wednesday May 11, 2011 #
Strength 20:00 [1]
Really short today.
Tuesday May 10, 2011 #
Road Bike 3:03:00 67.0 km (22.0 kph) +500m
Caimari-Kloster Lluc-Pollenca-Port Pollenca-Landweg-Caimari, with my parents and Chicken_Runner. Moderate pace except for 5-6 uphill sprints on the first climb. Legs pretty tired today. Again perfect weather and very nice roads. Mallorca is THE spot for road cycling.
Monday May 9, 2011 #
Road Bike 3:22:00 74.0 km (22.0 kph) +1200m
Paguera-Es Capella-Galilea-Penyal des Grau-Banyalfubar-Coll de sa Gremola-Andratx-Es Capdella-Paguera, with Chicken_Runner. Very nice loop, only up and down, over small passes and along the coast. Battling with an assumingly Spanish amateur on the Galilea.
Sunday May 8, 2011 #
Road Bike 5:37:00 117.0 km (20.8 kph) +2000m
Bunyola-Col de Soller-Port Soller-Ferry-Sa Calobra-Coll Puig Maior-Soller-Deia with my parents and Chicken_Runner, then continuing to Coll Claret-Penyal des Grau-Coll Galilea-Paguera on my own (ca. 47km). Good legs today, probably my best day on the bike this year. Good pedal stroke all the way. Pushed hard on the Sa Calobra climb, one of my top 3 climbs and then again on the Coll P. Maior.
Saturday May 7, 2011 #
Road Bike 3:55:00 82.0 km (20.9 kph) +800m
Algaida-Sineu-Petra-Ermita Banany-Montuiri-Randa Cura-Algaida. The tow uphills to the monestries fast, the rest in moderate pace with parents and Chicken_Runner.
Friday May 6, 2011 #
Note
Hiking to a hill above Andratx.
Thursday May 5, 2011 #
Strength 25:00 [1]
Wednesday May 4, 2011 #
Road Bike 1:46:00 35.0 km (19.8 kph) +500m
Home-Greifensee-Maur-home.
"Strength/Weakness" profile test (meaning as described in book p. 54)
5sec: 754W, 12.2W/kg: "Untrained" :))
1min: 459W, 7.4W/kg: "Moderate"
5min: 335W, 5.4W/kg: "Very good"
Hence my curve is steeply upward sloping, meaning that I'm a typical time trialist and/or climber and definitively a poor sprinter. What a surprise.
"Strength/Weakness" profile test (meaning as described in book p. 54)
5sec: 754W, 12.2W/kg: "Untrained" :))
1min: 459W, 7.4W/kg: "Moderate"
5min: 335W, 5.4W/kg: "Very good"
Hence my curve is steeply upward sloping, meaning that I'm a typical time trialist and/or climber and definitively a poor sprinter. What a surprise.
Swimming 29:00 [3] 1.3 km (22:18 / km)
Oerlikon. Powerless, no flow.
Sunday May 1, 2011 #
Road Bike 47:00 [2] 18.2 km (23.2 kph) +330m
My home loop, easy pace, still tired.