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Training Log Archive: dolph

In the 31 days ending Dec 31, 2011:

activity # timemileskm+m
  Cyclocross Bike9 9:34:25 101.13 162.75 2900
  Indoor Cycling5 3:30:00
  Running5 3:24:30 21.31(9:36) 34.3(5:58) 591
  Cross-Country Skiing2 2:07:00 18.02(7:03) 29.0(4:23) 200
  Strength4 1:45:00
  Total23 20:20:55 140.46 226.05 3691

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Saturday Dec 31, 2011 #

Note
(rest day)

Friday Dec 30, 2011 #

Note
(rest day)

Thursday Dec 29, 2011 #

Cross-Country Skiing 1:35:00 [3] 22.0 km (4:19 / km) +100m 4:13 / km

Studen, with traktor_f, tom, chris_b and Franzi.
Track was rather soft and not very fast but that made it easier to skate. My arms were still sore from the strength training on Tuesday and was really tired at the end.

Wednesday Dec 28, 2011 #

Cyclocross Bike 56:00 intensity: (40:00 @2) + (16:00 @4) 15.0 km (16.1 kph) +300m

2x Wehrenbach fast (8:10, 8:05), Witikon and back home in easy pace, w. chris_b.

Tuesday Dec 27, 2011 #

Strength 30:00 [1]

Lunch break

Monday Dec 26, 2011 #

Cyclocross Bike warm up/down 22:00 [2]

Cyclocross Bike 46:25 [4] 17.75 km (22.9 kph) +350m

Int. Radquer Dagmersellen, Cat. B.
Was a bit unsure about my shape after some illness and not so ideal training in the last two weeks but felt ok before the start.
Start went ok but the narrow track allowed no passing and thus got stuck early on. Some troubles on the first barrier and lost contact to chris_b at the end of the first lap. Tried to catch him again but had no power in legs and lost more and more time. Started to feel better after some 4 laps and managed to catch him going into the last lap. But unfortunately he crashed and lost some time. I was quite disappointed about my race, finishing far back in 35th position out of 54. Maybe my warm-up was too short or I was just not yet fully recovered from illness and training of the last week.

Sunday Dec 25, 2011 #

Cross-Country Skiing 32:00 [3] 7.0 km (4:34 / km) +100m 4:16 / km

Finally... 1st time CC skiing this season. Rickenloipe, quite good conditions, with Barbi and dad. Tried to take it easy in view of tomorrow's race but that's not that easy on that hilly track.

Indoor Cycling 42:00 [3]

Easy spinning at home to loosen the legs.

Saturday Dec 24, 2011 #

Running 1:15:00 [3] 10.8 km (6:57 / km) +400m 5:52 / km

Traditional X-mas longjogg from Büel/Etzel. Did the short loop and physically it went fine. Some hip pain in the second part when running downhill but not that severe. Enjoyed it very much to run again with people I haven't been running with for many months not to say years.
For the records:
- Short loop, 1:15h; Daniele, traktor_f, raphi, Tom, myself
- Long loop short version, 1:50h; Chrigi, Barbi
- Long original loop, 2:25h; Phil, Brido (1st McK wall), Martin, Christoph (!)

Friday Dec 23, 2011 #

Indoor Cycling 40:00 intensity: (20:00 @2) + (20:00 @3)

At home, 4x5min harder gear.

Thursday Dec 22, 2011 #

Indoor Cycling warm up/down 12:00 [2]

Indoor Cycling intervals 23:00 intensity: (5:00 @2) + (10:00 @3) + (5:00 @4) + (3:00 @5)
max:177

Conconi test on cycling ergometer, ASVZ.
Maybe it was not so wise to do a conconi test while not being 100% fit but I had the appointment fixed anyway and did not push to the maximum.
Reached a max. HR of 177 (375W) and subjective threshold HR estimated at 168bpm, analyzed threshold at 166bpm and 285W, 4.6W/kg.
I plan to do another test beginning of March and then a 3rd one end of May. Just curious how my aerobic/anaerobic capacity will develop/shrink over time.

Wednesday Dec 21, 2011 #

Note
(sick)

Still not fit.

Tuesday Dec 20, 2011 #

Note
(rest day)

Not super fit, took a bath.

Monday Dec 19, 2011 #

Indoor Cycling 1:00:00 intensity: (40:00 @2) + (20:00 @3)

ASVZ, taking it easy not to further irritate my bronchi.

C • spinning 2

Sunday Dec 18, 2011 #

Cyclocross Bike 55:00 intensity: (50:00 @2) + (5:00 @3) 16.0 km (17.5 kph) +250m

Loorenkopf loop in easy pace with chris_b. The bronchi hurted, sth is not good.

Running 25:00 [2] 4.0 km (6:15 / km) +80m 5:41 / km

Short jog in the neighbourhood w/ ms_treegarden.

Saturday Dec 17, 2011 #

Cyclocross Bike 1:30:00 intensity: (1:15:00 @2) + (15:00 @3) 24.0 km (16.0 kph) +300m

Küsnacht-Tobel-Zollikerberg-Witikon-Degenried, with chris_b. Had again breathing problems, felt like asthma, probably from the allergy which bothers me for 4 weeks.

Friday Dec 16, 2011 #

Running 45:00 [2] 8.2 km (5:29 / km) +7m 5:28 / km

Lunch run with Peti, time estimated.

Thursday Dec 15, 2011 #

Running 32:30 [2] 5.2 km (6:15 / km) +100m 5:42 / km

Short loop to Degenried, Elephantenbach with ms_treegarden.

Wednesday Dec 14, 2011 #

Cyclocross Bike 50:00 intensity: (30:00 @2) + (20:00 @3) 15.0 km (18.0 kph) +250m

2x Wehrenbach in fast pace, Witikon-Elephantenbach. Character building weather conditions.

Tuesday Dec 13, 2011 #

Cyclocross Bike 45:00 intensity: (20:00 @2) + (25:00 @3) 10.0 km (13.3 kph) +400m

Chälen-Bänkli and back & some skill exercises. Uphill was a good strength training as my gearing was borderline for the incline. Felt quite ok but did not push.

Monday Dec 12, 2011 #

Note
(sick)

Sunday Dec 11, 2011 #

Note
(sick)

Had to skip Silvesterlauf (S&E).
C • Arggh.... 2

Saturday Dec 10, 2011 #

Note
(sick)

Friday Dec 9, 2011 #

Strength 25:00 [1]

Lunch break

Thursday Dec 8, 2011 #

Note

Ivan Basso's training volume saison 2011 (Nov 2010-Oct 2011):
http://www.mapeisport.it/public/IvanBasso/basso_so...

I summed it up; it's 982h, 31'300km and 341'000 climbing meters.
Even if some pros may enhance their performance by drugs, they still have to do a huge amount of training to even get to a level where they are competitive without drugs.

Cyclocross Bike 1:00:00 [2] 18.0 km (18.0 kph) +300m

Loorenkopf loop and some trail checking around Degenried.

Tuesday Dec 6, 2011 #

Running 27:00 intensity: (17:00 @2) + (10:00 @4) 6.1 km (4:26 / km) +4m 4:25 / km

Along the Glatt, test run for Sunday, 3*1km, 2min break. Puhh, I lack speed and stamina, my hip also hurt.
C • 2 Idioten... 3

Monday Dec 5, 2011 #

Strength 25:00 [1]

Sunday Dec 4, 2011 #

Cyclocross Bike 1:45:00 intensity: (1:20:00 @2) + (20:00 @3) + (5:00 @4) 32.0 km (18.3 kph) +450m

Zollikerstrasse-Küsnachter Tobel-Forch-Witikon-Loorenchopf-Dolder-home. Nice loop with chris_b. Lost the uphill battle to Loorenkopf; tired legs and swollen throat from unknown allergy which bothers me for two weeks.

Saturday Dec 3, 2011 #

Cyclocross Bike 45:00 [2] 15.0 km (20.0 kph) +300m

Early morning ride to Loorenchopf.

Friday Dec 2, 2011 #

Strength 25:00 [1]

Over lunch

Thursday Dec 1, 2011 #

Indoor Cycling 33:00 intensity: (18:00 @2) + (15:00 @3)

Stationary bike over lunch.

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