Training Log Archive: dolphIn the 31 days ending Jan 31, 2013:
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Thursday Jan 31, 2013 #
Running 33:30 [2] 5.6 km (5:59 / km) +190m 5:07 / km
shoes: Nike Lunarglide
Kurze Runde vor dem Znacht. Hüfte hat wieder leicht gezwickt, muss vorsichtig bleiben.
Wednesday Jan 30, 2013 #
Road Bike 1:34:00 35.0 km (22.3 kph) +840m
Runde über Mittag mit Stone; Buechenegg-Bonstetten-Islikerberg-Birmensdorf-ZH. Fühlten uns beide schwerfällig auf dem Rad, gibt wieder viel zu tun.
Swimming 50:00 [3] 2.0 km (25:00 / km)
ASVZ Crawl Kurs. Gutes Gefühll heute; Technik passte ganz gut und Arm Power ist auch besser als auch schon.
Gute Übungen; Reissverschluss, mit Daumen Ohr berühren, nur Fokus auf Armabstoss am Schluss.
Gute Übungen; Reissverschluss, mit Daumen Ohr berühren, nur Fokus auf Armabstoss am Schluss.
Monday Jan 28, 2013 #
Cross-Country Skiing 1:40:00 27.0 km (3:42 / km) +400m 3:27 / km
UBS reunion Nacht LL mit Marco, Salome und Denton auf der Bachtel Nachtloipe. Gut gespurt, fühlte mich auch gut, hat Spass gemacht.
Saturday Jan 26, 2013 #
Cross-Country Skiing warm up/down 1:10:00 [2] 16.3 km (4:18 / km) +270m 3:58 / km
1 Runde vor und nach dem Rennen.
Cross-Country Skiing race 40:40 [4] 12.9 km (3:09 / km) +255m 2:52 / km
ZH LL Cup, 1. Lauf in Neschwil.
Ziemlich anspruchsvolle Runde mit 130HM auf 6.5km und vielen Richtungswechseln. Startete deutlich zu schnell und war nach 1km schon blau und musste rausnehmen. Wurde dann nach 2/3 der 1. Runde von einer 4er Gruppe aufgeholt und probierte mich dort im Windschatten wieder zu erholen. 2. Runde lief besser, lief meine Pace und probierte im letzten längeren flachen Aufstieg meine Verfolger zu distanzieren. Kam auch auch weg, aber wurde bergab wieder vonvjmd eingeholt und abgehängt, mein Ski lief nicht gut. Spurtete dann die Schlussrampe hoch und kam wieder ran, aber verlor wieder ein paar Meter in der Abfahrt zum Ziel. Ziemlich kaputt im Ziel, nicht sicher, ob dieses Jahr nochmals ein LL Rennen mache. Harte Sache.
Der Januar war wettkampfmässig polysportiv; je ein Radquer, OL und LL Wettkampf :)
Ziemlich anspruchsvolle Runde mit 130HM auf 6.5km und vielen Richtungswechseln. Startete deutlich zu schnell und war nach 1km schon blau und musste rausnehmen. Wurde dann nach 2/3 der 1. Runde von einer 4er Gruppe aufgeholt und probierte mich dort im Windschatten wieder zu erholen. 2. Runde lief besser, lief meine Pace und probierte im letzten längeren flachen Aufstieg meine Verfolger zu distanzieren. Kam auch auch weg, aber wurde bergab wieder vonvjmd eingeholt und abgehängt, mein Ski lief nicht gut. Spurtete dann die Schlussrampe hoch und kam wieder ran, aber verlor wieder ein paar Meter in der Abfahrt zum Ziel. Ziemlich kaputt im Ziel, nicht sicher, ob dieses Jahr nochmals ein LL Rennen mache. Harte Sache.
Der Januar war wettkampfmässig polysportiv; je ein Radquer, OL und LL Wettkampf :)
Thursday Jan 24, 2013 #
Note
weight:62.1kg
Wednesday Jan 23, 2013 #
Swimming 45:00 [3] 1.6 km (28:07 / km)
ASVZ Crawl Kurs. Ziemlich toughes Programm, zu Beginn und am Schluss je etwa 10x 25m all out.
Gute Übungen;
- 1 Arm gestreckt mit Schwimmhilfe, anderer Arm macht Armbewegung mit extremer "Reissverschluss" Bewegung
- Crawlen normal, mit Hand jedes Mal Ohr berühren
Gute Übungen;
- 1 Arm gestreckt mit Schwimmhilfe, anderer Arm macht Armbewegung mit extremer "Reissverschluss" Bewegung
- Crawlen normal, mit Hand jedes Mal Ohr berühren
Tuesday Jan 22, 2013 #
Cross-Country Skiing 1:12:40 20.78 km (3:30 / km) +315m 3:15 / km
Night skate Schwedentritt with Traktor_E. Brisk pace most of the time. Had the impression that the skating leg movement was like stretching for my tight calves, they feel somewhat softer after the training.
Monday Jan 21, 2013 #
Note
Muskelkater in den Oberschenkeln, harte Waden und rechte Hüfte zwickt wieder ein wenig. War wohl ein wenig zu heftig gestern.
Sunday Jan 20, 2013 #
Event: Treslag Staffel
Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
Orienteering race 35:44 [4] 6.2 km (5:46 / km) +235m 4:51 / km
Treslag relay, 3rd leg.
My co-teammates Roadrunner and Barbara did a great job on their courses and I got on 4th or 5th positioin into the forest. A. Holmberg started some 50m ahead of me but he was already out of sight after the starting point. So was on my own until the spectator control. Was very focused and ran really clean, also thanks to the many tracks in the snow. Got caught by S. Hellmüller after the spec. control and handed over on 4th position.
Left calve hurted during the warm-up but didn't feel anything during the race. However, felt rusty and slow in my running. 9./50
My co-teammates Roadrunner and Barbara did a great job on their courses and I got on 4th or 5th positioin into the forest. A. Holmberg started some 50m ahead of me but he was already out of sight after the starting point. So was on my own until the spectator control. Was very focused and ran really clean, also thanks to the many tracks in the snow. Got caught by S. Hellmüller after the spec. control and handed over on 4th position.
Left calve hurted during the warm-up but didn't feel anything during the race. However, felt rusty and slow in my running. 9./50
Orienteering race 40:05 [4] 7.4 km (5:25 / km) +140m 4:57 / km
Treslag, 6. leg.
Started again on 4th spot, together with J. Borner and S. Hellmüller. Had different forkings on the first two controls and missed the 2nd by some 15sec, thus lost them soon. Ran my own pace but the navigation was quite shaky. At the end of the 2nd butterfly loop, was caught by M. Niggli and followed him on the long leg, even though I could barely follow him. We caught Sven and they almost dropped me on the way to the spectator control. Sven and I took a different route to the next one and got ahead of Mätthu. Could not close the gap to Sven though, finishing 3rd overall. Very nice race of all three of us, way above expectations. 9./49 on leg.
Started again on 4th spot, together with J. Borner and S. Hellmüller. Had different forkings on the first two controls and missed the 2nd by some 15sec, thus lost them soon. Ran my own pace but the navigation was quite shaky. At the end of the 2nd butterfly loop, was caught by M. Niggli and followed him on the long leg, even though I could barely follow him. We caught Sven and they almost dropped me on the way to the spectator control. Sven and I took a different route to the next one and got ahead of Mätthu. Could not close the gap to Sven though, finishing 3rd overall. Very nice race of all three of us, way above expectations. 9./49 on leg.
Saturday Jan 19, 2013 #
Cross-Country Skiing 1:03:00 15.7 km (4:01 / km) +170m 3:48 / km
Studen. Track was nice but slow (fresh snow). Poor technique in the beginning but quite solid in the 2nd half. Took it easy, saving some power for tomorrow. Calve did not bother me much.
Friday Jan 18, 2013 #
Strength 30:00 [1]
Wednesday Jan 16, 2013 #
Swimming 45:00 [3] 1.6 km (28:07 / km)
Back in the pool! ASVZ crawl III course. Very good instructor, Uwe, learnt more today than in the entire previous course.
Calve still sore, not so optimistic to be able to run on SUnday.
Calve still sore, not so optimistic to be able to run on SUnday.
Monday Jan 14, 2013 #
Note
Until end of Jan, I'll take it easy training-wise and then start with proper cycling training beg of February.
Strength 30:00 [1]
Sunday Jan 13, 2013 #
Cyclocross Bike warm up/down 25:00 [2] 5.0 km (12.0 kph) +50m
Cyclocross Bike race 35:00 [4] 10.0 km (17.1 kph) +100m
Swiss Cyclocross Championships, Steinmaur, cat. Master.
Solid start, 13th position after lap 1. In lap 2, I started to feel a cramp in my cavles when jumping on/mounting the bike. Tried to loose it up while riding but the calve tightened more and more. In the 4th lap, while riding downhill, the calve somehow contracted so strongly that I had to stop. Tried to stretch the calve but was not able to continue and thus had to quit. Too bad. Was on position 16 at the time, not great but would have been a solid result.
Solid start, 13th position after lap 1. In lap 2, I started to feel a cramp in my cavles when jumping on/mounting the bike. Tried to loose it up while riding but the calve tightened more and more. In the 4th lap, while riding downhill, the calve somehow contracted so strongly that I had to stop. Tried to stretch the calve but was not able to continue and thus had to quit. Too bad. Was on position 16 at the time, not great but would have been a solid result.
C • Hm 1
Saturday Jan 12, 2013 #
Running 28:00 [2] 5.5 km (5:05 / km) +60m 4:50 / km
Easy run in the neighbourhood. Was "supposed" to go for a warm-up ride but was not up to.
Thursday Jan 10, 2013 #
Running 28:00 [2] 5.0 km (5:36 / km) +60m 5:17 / km
shoes: Nike Lunarglide
Short easy run to fight the bugs. Not feeling great.
Wednesday Jan 9, 2013 #
Note
Still no training, not feeling good enough.
Monday Jan 7, 2013 #
Indoor Cycling 1:10:00
ASVZ, unmotivated and not feeling fit, thus cut it short.
Sunday Jan 6, 2013 #
Note
weight:61.7kg
No training to give the body some more rest. Stil not super fit, headache etc.
Saturday Jan 5, 2013 #
Cross-Country Skiing 1:16:00 20.5 km (3:42 / km) +277m 3:28 / km
Schwedentritt; 2x Badi loop & Schwantenau, with Traktor_E & Tom.
Felt not super fit from beginning and had a tough time to follow Traktor_E. Might be a bit sick, felt not so well either on the last two days.
Felt not super fit from beginning and had a tough time to follow Traktor_E. Might be a bit sick, felt not so well either on the last two days.
Wednesday Jan 2, 2013 #
Cyclocross Bike warm up/down 45:00 [2] 9.0 km (12.0 kph) +180m
Cyclocross Bike race 50:00 [4] 15.5 km (18.6 kph) +310m
Nat. Quer Bussnang, Cat. B.
Solid start, tried not to ride too aggressive but rather smart and this worked out quite well over the first lap. Unfortunately "missed" a 5-man pack in lap 2 and had to ride more or less on my own till the finish. Felt technically quite unsecure and thus ran the two difficult downhills. Was a bit disappointed about my shape (considering the TC in Sardegna in early Dec), legs already dead after 2 laps. Conditions were demanding; dry, sticky mud made the bike unridable after 1-1.5 laps and the grass sections were slippery and tough to ride.
Many thanks again to my loyal pit man chris_b who also had an exhausting job by cleaning many bikes and running back and forth between changing zones.
25./41, http://my1.raceresult.com/details/results.php?lang...
Solid start, tried not to ride too aggressive but rather smart and this worked out quite well over the first lap. Unfortunately "missed" a 5-man pack in lap 2 and had to ride more or less on my own till the finish. Felt technically quite unsecure and thus ran the two difficult downhills. Was a bit disappointed about my shape (considering the TC in Sardegna in early Dec), legs already dead after 2 laps. Conditions were demanding; dry, sticky mud made the bike unridable after 1-1.5 laps and the grass sections were slippery and tough to ride.
Many thanks again to my loyal pit man chris_b who also had an exhausting job by cleaning many bikes and running back and forth between changing zones.
25./41, http://my1.raceresult.com/details/results.php?lang...
Tuesday Jan 1, 2013 #
Cyclocross Bike 53:00 [1] 19.0 km (21.5 kph) +185m
Easy spin on the road plus some bike mounting/skill exercices.