Training Log Archive: dolphIn the 31 days ending Dec 31, 2012:
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| 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 | We | Th | Fr | Sa | Su | Mo | |||||||||||||||||||||||||
Monday Dec 31, 2012 #
Cross-Country Skiing 1:26:00 24.4 km (3:31 / km) +240m 3:22 / km
Studen. Again perfect conditions. Skiied the whole loop with my dad, easy pace. Lots of double poling, good arm power.
Sunday Dec 30, 2012 #
Cyclocross Bike 1:00:00 [3] 22.0 km (22.0 kph) +100m
Easy spin to Küssnacht and back on CX bike.
Saturday Dec 29, 2012 #
Cross-Country Skiing 1:33:00 23.3 km (3:59 / km) +380m 3:41 / km
Studen, first classic session of the season.
2x Dürrboden loop, 1x 5km loop (w/ ms_treegarden). Good feeling on the skis but a long way to Vasaloppet ;).
2x Dürrboden loop, 1x 5km loop (w/ ms_treegarden). Good feeling on the skis but a long way to Vasaloppet ;).
Friday Dec 28, 2012 #
Cross-Country Skiing 1:04:00 18.6 km (3:26 / km) +273m 3:12 / km
Schwedentritt, Badi loop plus Schwantenau extended. Conditions were "knapp fahrbar" (but fast), would have been much better if it was groomed in the morning. Classic track non-existent. Poor preparation service!!
Pace seemed to be ok ;)
http://app.strava.com/segments/3085825
Pace seemed to be ok ;)
http://app.strava.com/segments/3085825
Note
Somehow not feeling 100% fit, no idea what bug bothers me.
Wednesday Dec 26, 2012 #
Note
Skipped the planned CX race in Dagmarsellen as I did not feel 100% fit.
Cross-Country Skiing 1:22:00 24.1 km (3:24 / km) +237m 3:15 / km
Studen, full loop, with chris_b.
We just started when it stop raining, track was surprisingly good though, in some parts even perfect. Even some sun towards the end. Plan was to ski easy but we sped up automatically twice for quite some time when we were caught by other skiers ;). Felt ok but not super good, was probably the right decision not to race.
We just started when it stop raining, track was surprisingly good though, in some parts even perfect. Even some sun towards the end. Plan was to ski easy but we sped up automatically twice for quite some time when we were caught by other skiers ;). Felt ok but not super good, was probably the right decision not to race.
Tuesday Dec 25, 2012 #
Note
(rest day)
Monday Dec 24, 2012 #
Running 1:23:00 11.0 km (7:33 / km) +420m 6:20 / km
Traditional X-Mas longjogg from Büel. Did the shortest loop together with Thomas in order to save some energy for the CX race on the 26th. Tried to run as easy as possible, felt good. Unusally warm, short sleeves would have been possible, still quite some snow on the north slopes.
For the records (participant and course):
Short course, ~ 1:27h
- Thomas
- Stefan
Medium course, ~ 2:20h
- Vanessa
- Barbara
Original, long course, ~2:37h (gross)
- Roadrunner
- Brido
For the records (participant and course):
Short course, ~ 1:27h
- Thomas
- Stefan
Medium course, ~ 2:20h
- Vanessa
- Barbara
Original, long course, ~2:37h (gross)
- Roadrunner
- Brido
Sunday Dec 23, 2012 #
Cross-Country Skiing 36:00 12.0 km (3:00 / km) +120m 2:51 / km
LL Teamsprint Einsideln, organized by Reto B.
Was paired with Fränzi M. (by drawing). We survived the qualification round and made it into the A-final. Fierce competition in the final, I was the slowest skier among the first lap runners, also loosing the sprint finish against Nicola M. for the second last place and thus placing last in the final...
Field was composed of a National B-Team runners as well as some Nordic Combination national team and Ski-O team skiers. Was both exciting but somehow also frustrating to race against such guys, I felt like a beginner compared to them... Nevertheless, was a nice event.
Was paired with Fränzi M. (by drawing). We survived the qualification round and made it into the A-final. Fierce competition in the final, I was the slowest skier among the first lap runners, also loosing the sprint finish against Nicola M. for the second last place and thus placing last in the final...
Field was composed of a National B-Team runners as well as some Nordic Combination national team and Ski-O team skiers. Was both exciting but somehow also frustrating to race against such guys, I felt like a beginner compared to them... Nevertheless, was a nice event.
Saturday Dec 22, 2012 #
Cross-Country Skiing 51:30 12.8 km (4:01 / km) +240m 3:41 / km
Bachtelloipe. Poor view and an icy track made it difficult and not super nice, but was still a decent training.
Friday Dec 21, 2012 #
Cyclocross Bike 43:00 11.0 km (15.3 kph) +350m
A very short ride with some fast sections and some start pratices.
Thursday Dec 20, 2012 #
Note
(rest day)
Wednesday Dec 19, 2012 #
Cross-Country Skiing 1:10:00 17.3 km (4:03 / km) +257m 3:46 / km
Schwedentritt. Starting from Galgenchäppeli, first the Badi loop followed by the Schwantenau. Some back and forth while skiing with ms_treegarden. Good track, freshly groomed after last night's snowfall. Good feeling on the skis, legs also fine.
Tuesday Dec 18, 2012 #
Note
(rest day)
Ski waxing
Monday Dec 17, 2012 #
Indoor Cycling 1:25:00
ASVZ. Tried to push 3x ~5min medium, 5min hard, rest rather easy.
Sunday Dec 16, 2012 #
Indoor Cycling 55:00
ASVZ, very easy, just spinning the legs.
Saturday Dec 15, 2012 #
Note
(rest day)
Friday Dec 14, 2012 #
Cross-Country Skiing 2:36:00 30.6 km (5:06 / km) +620m 4:38 / km
One item less on my bucket list! We finally did the full Pfannenstiel loop, all the way down to Hombrechtikon (and up again ;) ).
Middle part was not so nice but lower part was surprisingly good. Difficult conditions and a brutal amount of climbing made it really tough but it felt great once we did it. Felt tired, not much power today. Gross time 3:00h.
Middle part was not so nice but lower part was surprisingly good. Difficult conditions and a brutal amount of climbing made it really tough but it felt great once we did it. Felt tired, not much power today. Gross time 3:00h.
Strength 1:00:00 [2]
Muscle pump lesson @ MigrosFitness Regensdorf with ms_treegarden and the two MigrosFit models ;) The program is tough indeed, and together with the XC skiing in the morning it was borderline for me but a great training anyway.
Sprudelbad and sauna afterwards.
Sprudelbad and sauna afterwards.
Thursday Dec 13, 2012 #
Running 34:30 [2] 5.0 km (6:54 / km) +65m 6:29 / km
shoes: Nike Lunarglide
Easy night run with ms_treegarden.
Tuesday Dec 11, 2012 #
Road Bike 2:45:00 [2] 65.4 km (23.8 kph) +920m
Cool-down ride in the north-western part, starting outside of Porto Torres. Relatively flat landscape but not so exciting. Again strong winds, we were both not super motivated so cut it short.
Boarded the ferry in the evening.
Avg pwr 137W.
Boarded the ferry in the evening.
Avg pwr 137W.
Monday Dec 10, 2012 #
Road Bike 4:52:00 113.5 km (23.3 kph) +2040m
Loop from Castelsardo, partly on known roads. Very strong winds today (Mistral), actually strongest wind I've ever experienced on the bike. Wind and low temps made it for a tough day, not so pleasant today.
Pwr 141W, cad 59
Pwr 141W, cad 59
Sunday Dec 9, 2012 #
Road Bike 3:50:00 [2] 93.0 km (24.3 kph) +1550m
A loop from Perfugas to the Lago di Conghirtas and back through some many small and larger hills. Nice loop, as always mostly on good and very empty roads. We had perfect weather today with clear blue sky and temps around 10 degrees. Cold in the morning though (with ice on the roads) and cold again after sunset when temps were barely above zero. Brrrr... . Again good legs, legs actually better and better day by day.
Avg pwr 140W, cad 60.
Avg pwr 140W, cad 60.
Saturday Dec 8, 2012 #
Road Bike 4:16:00 [2] 102.8 km (24.1 kph) +1870m
Today we started close to the sea and rode along the famous Costa Smeralda. Due to the sea altitude, temps were much more pleasant with 12-14degrees but the strong wind also made us freezing quite a bit. Met again Team Astana. They are here for a 10-day training camp, the first for the new season.
Even though we only rode between sea level and a maximum of 210m above sea level, we made 1870 climbing meters!! That might tell how hilly the roads are here.
Avg pwr 155W, cad 65rpm.
Even though we only rode between sea level and a maximum of 210m above sea level, we made 1870 climbing meters!! That might tell how hilly the roads are here.
Avg pwr 155W, cad 65rpm.
Friday Dec 7, 2012 #
Road Bike 4:45:00 [2] 113.7 km (23.9 kph) +2300m
Nice but challenging loop from Tempio Pausania. My legs started to fade after some 80km and were empty after 95km. Cut it short and rode straight home while Corsin added some more miles.
We finally met some other cyclists; we crossed about 10 riders of Team Astana in Luogosanto, Vicenzo Nibali (3. Tour de France 2012) even greeted us friendly (and maybe asked himself why we volunteerily ride in this time of the year...).
Avg pwr 150W, avg cad 63.
We finally met some other cyclists; we crossed about 10 riders of Team Astana in Luogosanto, Vicenzo Nibali (3. Tour de France 2012) even greeted us friendly (and maybe asked himself why we volunteerily ride in this time of the year...).
Avg pwr 150W, avg cad 63.
Thursday Dec 6, 2012 #
Road Bike 2:44:00 [2] 57.4 km (21.0 kph) +1460m
"Kick-off" ride of our (Corsin C.'s and my) season-end training camp on Sardegna. Ferry was 3h late thus we had to keep it rather short. Easy pace, enjoying the empty roads. Impressive climbing meters given the distance!
Wednesday Dec 5, 2012 #
Running 48:00 [2] 7.0 km (6:51 / km) +240m 5:51 / km
City run in Genua while waiting for the ferry departure. Not the most beautiful city I've ever visited...
Monday Dec 3, 2012 #
Cross-Country Skiing 1:02:00 [2] 10.5 km (5:54 / km) +110m 5:37 / km
First XC session of the season, Studen. Track a bit soft but overall pretty good. Poor visibility. Doing the loop 1 & 2 together with ms_treegarden.
Sunday Dec 2, 2012 #
Cyclocross Bike 50:00 [3] 14.6 km (17.5 kph) +420m
Wehrenbach - Elephantenbach, snowfall :)
Saturday Dec 1, 2012 #
Running race 17:07 [4] 4.75 km (3:36 / km) +70m 3:21 / km
shoes: Nike Lunarglide
VC Jona Chlauslauf.
Was a bit unsure whether it's reasonable to already do a running race at that point but thought the short distance should be ok (there would have been the double distance, 2 laps, too). Had no hip pain during the race and felt really well in the beginning. Good running feeling, it almost felt like in "my old times" but after some 2kms I realized that the shape is just not there and got dropped by P. Hunold. Ran and finished on my own from then on, P. Hunold added a second lap - in the same pace ;).
Was a bit unsure whether it's reasonable to already do a running race at that point but thought the short distance should be ok (there would have been the double distance, 2 laps, too). Had no hip pain during the race and felt really well in the beginning. Good running feeling, it almost felt like in "my old times" but after some 2kms I realized that the shape is just not there and got dropped by P. Hunold. Ran and finished on my own from then on, P. Hunold added a second lap - in the same pace ;).