Training Log Archive: dolphIn the 31 days ending Jul 31, 2012:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||
| 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 | Su | Mo | Tu | ||||||||||||||||||||||||
Tuesday Jul 31, 2012 #
6 PM
Road Bike 1:49:00 47.79 km (26.3 kph) +750m
ahr:119 max:157
Some quality stuff with chris_b;
10min on chris_b's FTP, 270W (avg 276W)
20min chris_b's FTP (avg 266W)
5 sprints with high cadence and low power
2 all-out sprints
Given my lower body (and bike ;) weight, my avg pwr was around 8-10% lower. Felt ok, HR around 148bpm for the first set and around 150bpm for the second.
10min on chris_b's FTP, 270W (avg 276W)
20min chris_b's FTP (avg 266W)
5 sprints with high cadence and low power
2 all-out sprints
Given my lower body (and bike ;) weight, my avg pwr was around 8-10% lower. Felt ok, HR around 148bpm for the first set and around 150bpm for the second.
Monday Jul 30, 2012 #
Road Bike 1:24:00 36.8 km (26.3 kph) +650m
Evening ride, pushing 2x a bit harder, the rest easy. Checked out some new roads for a new training loop, promising!
Sunday Jul 29, 2012 #
Cyclocross Bike 1:16:00 [2] 20.1 km (15.9 kph) +480m
Cruising around with chris_b on the cx bike in Wehrenbach, Adlisberg, Züriberg, incl. pump track.
It's time to resume CX training, first race is in mid September!
It's time to resume CX training, first race is in mid September!
Friday Jul 27, 2012 #
Mountain-Bike 58:00 [2] 13.7 km (14.2 kph) +370m
Easy evening ride on the home trails. My MTB skills are pretty poor, rode like a beginner.
Wednesday Jul 25, 2012 #
9 AM
Road Bike 5:45:00 142.0 km (24.7 kph) +3650m
Göschenen-Susten-Grimsel-Furka-Erstfeld, with Ivo.
Perfect weather. Overall feeling again a bit tired but legs were solid, was able to push a good gear throughout the whole tour. Furka on my own ;).
Perfect weather. Overall feeling again a bit tired but legs were solid, was able to push a good gear throughout the whole tour. Furka on my own ;).
Monday Jul 23, 2012 #
Road Bike 1:29:00 41.0 km (27.6 kph) +780m
Buechenegg-Albis in the evening.
Tried to attack the Buechenegg STRAVA KOM (currently held by Ivo) but failed by 1sec... grrr. Had 09:35 until the top, around 09:50 to the restaurant. Pushed again hard on the Albis but strong headwinds prevented a good time, coming in on 7th spot on STRAVA.
Tried to attack the Buechenegg STRAVA KOM (currently held by Ivo) but failed by 1sec... grrr. Had 09:35 until the top, around 09:50 to the restaurant. Pushed again hard on the Albis but strong headwinds prevented a good time, coming in on 7th spot on STRAVA.
Sunday Jul 22, 2012 #
Running 30:00 [2] 4.3 km (6:59 / km) +100m 6:15 / km
2x Vita Parcour Fluntern, first loop with exercises, 2nd without, with ms_treegarden.
Strength 15:00 [1]
The exercises on the Vita Parcour, mainly core strength.
Saturday Jul 21, 2012 #
Road Bike 2:42:00 76.0 km (28.1 kph) +1000m
ASVZ, just 4 guys but all in good shape. We did the old Zürimetzgete loop, pushing hard on the Pfannenstil and on some flat roads, fun ride despite the rain.
Thursday Jul 19, 2012 #
Running 32:30 [2] 5.0 km (6:30 / km) +95m 5:56 / km
First run since?? Wehrenbach-Schlifi with ms_treegarden and chris_b. Hip was quite ok.
Wednesday Jul 18, 2012 #
10 AM
Road Bike 3:45:00 79.65 km (21.2 kph) +1530m
Grosse Scheidegg loop with Barbara. Wonderful weather and thus perfect view on the Berner Oberland mountains. The uphill to Grosse Scheidegg was also nice, almost no traffic, good roads and nice scenery with Rosenlaui etc.
I felt again quite tired, will skip the planned GranfondoGottardo race on Sunday.
I felt again quite tired, will skip the planned GranfondoGottardo race on Sunday.
Tuesday Jul 17, 2012 #
10 AM
Cyclocross Bike 4:46:00 71.87 km (15.1 kph) +2310m
National Park Marathon, first part from Scuol to Livigno, with chris_b. We did it with the CX bike which created some confusion among the other bikers on the course ("Was ist DAS für ein Fahrrad?!"). But the highlight was meeting the legendary Mike "the Bike" Kluge, 3x Cyclocross World Champion, on Döss Radond. He was guiding a group of German bikers and gave us some advice on optimal CX tire choice for this terrain. However, chris_b is already riding this exact tire :)
I felt pretty wasted and tired the whole way, guess the Transalp is still affecting me. The CX bike worked fine on the course, were able to ride pretty much everything and the rolling resistance was significantly lower than with a 26" fully.
I felt pretty wasted and tired the whole way, guess the Transalp is still affecting me. The CX bike worked fine on the course, were able to ride pretty much everything and the rolling resistance was significantly lower than with a 26" fully.
Monday Jul 16, 2012 #
Strength 25:00 [1]
Over lunch, low intensity as I haven't been doing that for several weeks. Goal is to do it 1-2x per week going forward.
Road Bike 1:06:00 28.0 km (25.5 kph) +530m
Evening loop, tried to attack Ivo's KOM on Limberg but gave up on it after half of the climb, legs were too sore.
Sunday Jul 15, 2012 #
Note
(rest day)
Saturday Jul 14, 2012 #
Note
(rest day)
Friday Jul 13, 2012 #
Swimming 25:00 [3] 1.1 km (22:44 / km)
Bad Allenmoos, outdoor pool, lunch break.
1km w/o a break, 22:00.
1km w/o a break, 22:00.
Road Bike 2:00:00 45.0 km (22.5 kph) +400m
Commute in the morning, team ride in the evening. Rain and cold temps, where is the summer?!
Thursday Jul 12, 2012 #
5 AM
Road Bike 1:40:00 44.7 km (26.8 kph) +660m
Early bird ride with Ivo, taking it a bit easier on the climbs as Ivo is tapering for the ZH tri.
Wednesday Jul 11, 2012 #
Swimming 1:00:00 [3] 2.0 km (30:00 / km)
Crawl course. Good feeling today, felt much smoother than last week. This was the last lesson before the vac. break, will try to keep the momentum and swim at least once a week.
Tuesday Jul 10, 2012 #
7 AM
Road Bike 2:22:00 60.4 km (25.5 kph) +1100m
Commute in the morning, ASVZ ride in the evening. No official ride today due to poor weather, joined Oliver and Michael for a "private" ride, incl. Pfannenstil. Pushed 2x hard to control Oliver.
Sunday Jul 8, 2012 #
Inline Skating 1:06:00 [1] 19.5 km (3:23 / km) +100m 3:18 / km
Greifensee with ms_treegarden
Saturday Jul 7, 2012 #
9 AM
Road Bike 1:21:00 34.01 km (25.2 kph) +570m
With ASVZ group up to Albis and back on my own. Hard effort on the Albis; battling with James and outsprinting him on the top (new Strava KOM on Albis :) ).
Friday Jul 6, 2012 #
Mountain-Bike 2:25:00 [2] 35.0 km (14.5 kph) +570m
Muddy trail surfing with spacefight; Gubrist-Altberg-back.
C • Pfui 2
Wednesday Jul 4, 2012 #
Note
Berichte von den letzten 2 Transalp Etappen sind online, weitere Bilder folgen in Kürze:
http://www.bellevuecycles.ch/racing/
http://www.bellevuecycles.ch/racing/
Swimming 1:00:00 [3] 1.8 km (33:20 / km)
ASVZ, crawl course. Tough program with a lot of swimming. Have the impression that my style gets worse and worse the more teaching I receive.
Tuesday Jul 3, 2012 #
Road Bike warm up/down 1:20:00 [2] 30.0 km (22.5 kph) +200m
6 PM
Road Bike race 35:14 10.98 km (18.7 kph) +760m
weight:62.5kg
VC Jona Club Race, Sattelegg, massstart.
First few kms were slow, then Martin accelerated, forming the first group. I pushed a bit on the steep slopes, reducing the group to Beat, Silvio and myself. Silvio took over with some 3.5km to go and rode a very fast but steady pace. On flat section 1.5km to go, Silvio dropped us. Got again closer but no chance to catch him and finished 2nd. Good time (course 200m shorter than original, adjusted time ~35:45) considering the easy pace in the beginning and my tiredness from Transalp.
First few kms were slow, then Martin accelerated, forming the first group. I pushed a bit on the steep slopes, reducing the group to Beat, Silvio and myself. Silvio took over with some 3.5km to go and rode a very fast but steady pace. On flat section 1.5km to go, Silvio dropped us. Got again closer but no chance to catch him and finished 2nd. Good time (course 200m shorter than original, adjusted time ~35:45) considering the easy pace in the beginning and my tiredness from Transalp.
Sunday Jul 1, 2012 #
Note
Very satisfied with our performance (44th overall) and also very happy to reach the finish without a crash and mechanicals. Apart from the first day (where I was close to quit), I felt good and had very good legs throughout the whole week. Guess my shape has perfectly peaked for this week. Instrumental for this was definitively the long tapering phase of 10 days before the start, the massages and a lot of sleep.
Thank you stone for being such a strong and supportive partner and last but not least a big thank to our supporters Nicole and K81, great job!!
Thank you stone for being such a strong and supportive partner and last but not least a big thank to our supporters Nicole and K81, great job!!