Training Log Archive: dolphIn the 31 days ending Oct 31, 2011:
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Sunday Oct 30, 2011 #
Running 45:00 [2] 8.0 km (5:38 / km) +30m 5:31 / km
Running! First run since May 2010... was afraid that hip would hurt but the temptation of running in (snow covered) Central Park was just too big, so gave it a try, supported by ms_treegarden. We started at the south-east corner, passed Met and ran around the reservoir and back again.
Some hip pain for the first 15min, ok afterwards. However, doubt that I can start with proper training as I still felt that sth is not quite ok.
Some hip pain for the first 15min, ok afterwards. However, doubt that I can start with proper training as I still felt that sth is not quite ok.
Saturday Oct 29, 2011 #
Indoor Cycling 30:00
Stationary bike in a nearby gym, 5x3min. Not pushing hard in view of recent illness.
Thursday Oct 27, 2011 #
Note
Feeling quite ok, travelling to NY.
Tuesday Oct 25, 2011 #
Note
(sick)
Back to work but not feeling well.
Monday Oct 24, 2011 #
Note
(sick)
Sunday Oct 23, 2011 #
Cyclocross Bike 50:00 [2] 15.0 km (18.0 kph) +150m
Easy cruising and trail riding in a forest near Busswil while ms_treegarden and Daniiele were control hunting.
Note
(sick)
Felt worse and worse throughout the day, caught a cold with a bit of fever.
Saturday Oct 22, 2011 #
Cyclocross Bike 2:45:00 48.0 km (17.5 kph) +450m
Wehrenbach-Forch-Greifensee-Uster, a few laps on tomorrow's race circuit (2-3 at race pace), riding back via Fällanden, Pfaffhausen. Legs were very tired in the end, impact of a good training week. Glad that we're not racing tomorrow, the flat course is not suited to my skills.
Friday Oct 21, 2011 #
Cyclocross Bike 45:00 10.0 km (13.3 kph) +300m
CX intervalls; 10x (15sec uphill riding, 15sec running w/ bike, 15sec riding). Very tough, got smoked most of the time by chris_b.
Thursday Oct 20, 2011 #
Cyclocross Bike 50:00 [2] 15.0 km (18.0 kph) +250m
Wehrenbach-Loorenkopf-Zoo. Solid pace, good legs.
Wednesday Oct 19, 2011 #
Strength 25:00 [1]
Some basic stuff over lunch.
Indoor Cycling 1:20:00
There was again a HF max test but my legs were too tired to push to the max, only reached 163bpm. The rest at easy intensity, program/instructor/music was again not very inspiring.
Tuesday Oct 18, 2011 #
Strength 25:00 [1]
Lunch break
Cyclocross Bike 55:00 15.0 km (16.4 kph) +250m
Wehrenbach-Adlisberg-home, with chris_b. Little motivation in the beginning, but riding the CX bike brings back the motivation. Some fast 3 laps on my Sunneberg course in the end.
Monday Oct 17, 2011 #
Cyclocross Bike 1:10:00 15.0 km (12.9 kph) +450m
Wollishofen-Üetliberg-Triemli-Wollishofen. A break from welding :)
Rode first part of Antennna trail down, felt not very comfortable with the cx caliper brakes and thus continued on the gravel roads.
Rode first part of Antennna trail down, felt not very comfortable with the cx caliper brakes and thus continued on the gravel roads.
Sunday Oct 16, 2011 #
Note
Hiking to Schnebelhorn.
Saturday Oct 15, 2011 #
Cyclocross Bike warm up/down 20:00 [2] 8.0 km (24.0 kph) +50m
Cyclocross Bike race 48:00 [4] 15.0 km (18.8 kph) +200m
Quercup #3, Oensingen
Course was fast with little climbing but fun though. My start was again rather poor but soon found a good rhythm which I was able to ride for 7 laps. Was caught by Forster in the 3rd lap (2.5min handicap) and lost some additional 5min till the finish, finishing 26./59.
Unfortunately I had some chain/derailleur problems in the last lap which cost me around 50sec and 6 places, too bad.
Course was fast with little climbing but fun though. My start was again rather poor but soon found a good rhythm which I was able to ride for 7 laps. Was caught by Forster in the 3rd lap (2.5min handicap) and lost some additional 5min till the finish, finishing 26./59.
Unfortunately I had some chain/derailleur problems in the last lap which cost me around 50sec and 6 places, too bad.
Friday Oct 14, 2011 #
Strength 25:00 [1]
Over lunch, taking it easy.
Thursday Oct 13, 2011 #
Cyclocross Bike 50:00 12.0 km (14.4 kph) +100m
Some laps in near race pace in the park, battling against chris_b, then cool-down along Zollikerstrasse.
Wednesday Oct 12, 2011 #
Strength 30:00 [1]
Lunch break
Cyclocross Bike 30:30 8.0 km (15.7 kph) +300m
15x30" uphill sprints at Dolder Waldhaus, tough.
Monday Oct 10, 2011 #
Indoor Cycling 1:00:00
max:170
First indoor cycling session of the season. We did a HF max test, 3x1min all out. Reached 170bpm, probably my max. Session was led by K.E., not quite my favourite instructor, will have to look for another session next week.
Sunday Oct 9, 2011 #
Cyclocross Bike 1:50:00 30.0 km (16.4 kph) +400m
Longer CX ride to Forchdenkmal and back with some detours, with chris_b.
Saturday Oct 8, 2011 #
Road Bike 1:30:00 [2] 40.0 km (26.7 kph) +650m
Bellinzona-Vira-towards Alpe di Neggia, back to Vira.
Had a spoke break half way up Alpe di Neggia and had to return. Too bad, was looking forward to a nice cycling weekend in Ticino with K81 and stone but maybe it's not wise to ride 1035gr wheels in training.
Had a spoke break half way up Alpe di Neggia and had to return. Too bad, was looking forward to a nice cycling weekend in Ticino with K81 and stone but maybe it's not wise to ride 1035gr wheels in training.
Thursday Oct 6, 2011 #
Strength 30:00 [1]
Over lunch
Cyclocross Bike 35:00 7.0 km (12.0 kph) +350m
Short and tough; 15x30" uphill sprints at Dolder Waldhaus. Good legs today, better that last week.
Wednesday Oct 5, 2011 #
Strength 30:00 [1]
Over lunch
C • Jaja 3
Monday Oct 3, 2011 #
Road Bike 3:30:00 [2] 83.0 km (23.7 kph) +800m
Took afternoon off and did a longer base building ride; "Tour de Winterthur"; -Dübi-Bassersdorf-Wülflingen-Seuzach-Elsau-Schlatt-Rikon-Theiligg-Fehraltdorf-Gutenswil-Fällanden-home. Many new roads and places, temp at mildly 23degree, nice! Climbing estimated.
Saturday Oct 1, 2011 #
Cyclocross Bike 45:00 [2] 10.0 km (13.3 kph) +150m
Warm-up/cool-down
Cyclocross Bike 44:22 [4] 15.0 km (20.3 kph) +300m
Quer/Bike Cup, race 2 in Riken/Murgenthal.
Handicap start (30sec. after first riders, 2.5min in front of Elite). Made a little mistake on first lap and contact to Chris_b. Caught him again towards end of 2nd lap. Then some 2-3 solid laps until I got tired and started to make several smaller mistakes. Very good last lap but just missed to overtake two guys right in front of finish, finishing 12./25. Lost 6.5min to winner M. Stirnemann (Elite)
Handicap start (30sec. after first riders, 2.5min in front of Elite). Made a little mistake on first lap and contact to Chris_b. Caught him again towards end of 2nd lap. Then some 2-3 solid laps until I got tired and started to make several smaller mistakes. Very good last lap but just missed to overtake two guys right in front of finish, finishing 12./25. Lost 6.5min to winner M. Stirnemann (Elite)