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Training Log Archive: dolph

In the 31 days ending Aug 31, 2012:

activity	#	time	miles		km		+m
Road Bike	9	22:58:18	379.8	(16.5/h)	611.23	(26.6/h)	7770
Orienteering	4	10:22:57	31.2	(19:58)	50.22	(12:24)	2612
Touring Bike	3	6:35:00	65.45	(9.9/h)	105.34	(16.0/h)	740
Mountain-Bike	3	1:25:50	17.06	(11.9/h)	27.46	(19.2/h)	590
Cyclocross Bike	2	1:01:00	6.96	(6.8/h)	11.2	(11.0/h)	250
Running	1	56:00	2.49	(22:32)	4.0	(14:00)	400
Swimming	2	49:00	1.24	(39:26)	2.0	(24:30)
Total	24	44:08:05	504.21	(5:15)	811.44	(3:16)	12362

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Friday Aug 31, 2012 #

Note
(injured)

Hiking up to Monte Sant'Agate.

Cyclocross Bike 25:00 [1] 3.0 km (7.2 kph) +50m
(injured)

CX skill training on Rovio's soccer field.

C • I like!! 2

Wednesday Aug 29, 2012 #

Orienteering race 28:35 [4] 5.7 km (5:01 / km) +185m 4:19 / km

Milchsuppe OL, Halbinsel Au, course B.
Orienteering again! Quite a phyiscal course with much climbing, technically challenging was the map which was very difficult to read (suppose it was mapped as 1.4000 but then printed as 1:6000). Lost some time in the beginning due to the stairs (afraid of running downhill) and overlooked a path (hidden by blue north line...) and thus went left instead of right around the Alcatel building to control 4 (23sec to Raphi). The following long and physical legs favoured my abilities, the uphill finish was tough but I liked it :). No hip pain during the race and also feeling ok afterwards, very nice. Hit the ground to c.8 and somehow pushed the compass into my left rip, still hurting. Official 4.4km/145m, 1./63

C • Hammerzeit! 8

Tuesday Aug 28, 2012 #

5 PM

Road Bike 2:45:00 71.14 km (25.9 kph) +1060m

ASVZ. Legs were super fresh today after a couple of days with no training. We skipped the Ghöch uphill due to darkness but climbed the Wetzikerstrasse instead. Got outsprinted at the very top by Emma (by 1m) but we dropped James and Klemens. Never been so close to Emma on a longer climb before. The rest mainly in moderate pace.

Sunday Aug 26, 2012 #

Orienteering race 35:12 [4] 7.1 km (4:57 / km) +47m 4:48 / km

Orienteering! SC Siemensstadt OL in Berlin, close to Tegel airport.
Race was in forest park, almost flat with many tracks, underground quite green. Course was quite easy, high-speed orienteering. Made 1x 50sec mistake & 2x15sec, quite ok given my limited practice. No hip pain during the race but quite a bit afterwards. Got beaten by a Russian by 20sec. Official distance 5.7km, GPS measured 7.1km.

Thursday Aug 23, 2012 #

10 AM

Touring Bike 2:00:00 [1] 35.0 km (17.5 kph) +150m

Bad Schandau - Decin (CZ) along the Elbe, back by train to Dresden, plus some more kms in Dresden.

Wednesday Aug 22, 2012 #

Touring Bike 1:15:00 [1] 20.0 km (16.0 kph) +170m

Cycling to the start of the hiking trail head and back.
Very nice hike in the Schrammsteine:
http://de.wikipedia.org/wiki/Schrammsteine

Tuesday Aug 21, 2012 #

11 AM

Touring Bike 3:20:00 [1] 50.34 km (15.1 kph) +420m

Dresden-Bad Schandau along the Elbe, hiking stop at the Bastei (http://de.wikipedia.org/wiki/Bastei_%28Fels%29) and detour to Schloss Königsberg.

Saturday Aug 18, 2012 #

8 AM

Road Bike 5:55:00 148.0 km (25.0 kph) +3030m

ASVZ ride. This was quite an epic ride due to the heat; extremly hot even though we started at 8am. My legs were still crushed from yesterday and thus I suffered until km70 where my legs started to loose up. Beat and I pushed on the Vorder Höhi and again up to Schwammhöhi. we thought about adding the Pragel but was glad we did not. Caught the train in Ziegelbrücke.

Friday Aug 17, 2012 #

Mountain-Bike warm up/down 20:00 [1] 5.0 km (15.0 kph) +70m

4 PM

Mountain-Bike race 23:50 [4] 11.46 km (28.9 kph) +180m

Bühler Mosaic 2 trophy; corporate sports event of Bühler Group. We did a UBS team where I did the first MTB leg. High speed course, just gravel roads. Heavy legs, lost contact shortly before highest point and had to ride 2nd half (in the wind) on my own. 5th overall.

Thursday Aug 16, 2012 #

Mountain-Bike 42:00 [2] 11.0 km (15.7 kph) +340m

MTB test ride on Uetliberg.

Wednesday Aug 15, 2012 #

Road Bike 1:10:00 [2] 26.0 km (22.3 kph) +100m

Commute in the morning, warm-up for the race, cool-down ride from Grynau to Rappi.

Road Bike race 29:18 [4] 18.6 km (38.1 kph) +40m

VC Jona clubrace, ITT around Grynau. As expected, legs were sore after less than a km into the race (from Rady's) and mentally quite the race already at that point. I should be good enough for a time around 28:00-28:30 with rested legs, but that's still far far away from the impressive winning time of 25:13 by Martin B. At least secured the 2nd overall place in the club championship.

Tuesday Aug 14, 2012 #

Swimming 25:00 [3] 1.0 km (25:00 / km)

Lunch swim Bad Allenmoos. Good for the legs which are still pretty sore.

Monday Aug 13, 2012 #

Note

Legs totally sore, every step hurts.

Sunday Aug 12, 2012 #

7 AM

Orienteering 4:44:10 [2] 19.96 km (14:14 / km) +990m 11:24 / km

Radys, day 2

Saturday Aug 11, 2012 #

10 AM

Orienteering 4:35:00 [2] 17.45 km (15:45 / km) +1390m 11:16 / km

Rady's Mountain Marathon, Zweisimmen, day 1, Score short (4h) with ms_treegarden.

Friday Aug 10, 2012 #

Road Bike 1:20:00 35.0 km (26.3 kph) +100m

TT training with chris_b; 6x2km fast on the Seestrasse. Good feeling, punctured my tubular tire some 2km before the workshop. Incl. riding to workshop and back.

Thursday Aug 9, 2012 #

Road Bike 2:45:00 70.84 km (25.8 kph) +840m

ASVZ ride. Unfortunately only one (slow) group today and too many breaks; elapsed time was 3:39h while net riding time was only 2:45h. Anyway, had very heavy legs today and not much power.

Wednesday Aug 8, 2012 #

Cyclocross Bike 36:00 [1] 8.2 km (13.7 kph) +200m

Short CX skill training.

Tuesday Aug 7, 2012 #

Swimming 24:00 [3] 1.0 km (24:00 / km)

Lunch break, Badi Allenmoos. Feeling weak and slow, had to take a break after 500m.

7 PM

Road Bike 1:41:00 50.1 km (29.8 kph) +270m

TT training along Seestrasse, 4x5km hard, 1km break.

Sunday Aug 5, 2012 #

Running 56:00 [2] 4.0 km (14:00 / km) +400m 9:20 / km

Hiking up the Strickliweg to Etzel and jogging downhill to get my legs used to the downhill impact (for the Radys on SA/SU), with ms_treegarden.

C • I like... 1

Saturday Aug 4, 2012 #

12 PM

Road Bike 3:06:00 88.92 km (28.7 kph) +980m

Nice Züri Oberland loop on my own. Steady pace but no pushing.

Friday Aug 3, 2012 #

6 PM

Road Bike 1:10:00 32.62 km (28.0 kph) +450m

Evening ride with my TT bike.

Thursday Aug 2, 2012 #

Road Bike 2:37:00 [3] 70.0 km (26.8 kph) +900m

Commute in the morning, ASVZ in the evening. My legs were totally smashed from yesterday's hike, could barely walk. Cycling worked better but I was still the slowest, even on the climbs, on the ASVZ ride, embarassing.

C • Mythen 3

Wednesday Aug 1, 2012 #

Note

Brunni-Mythen hike with ms_treegarden. Great weather and view.

C • :) 1

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