Training Log

On this page I´ll report about my sports activities.

Training Log

I do most of my training planning with my coach Olivier Bernhard. However, I’ll also start logging my training progress here on this site.

Rest of May 2007

• 30/05/2007: Bike:150k (5hrs, GA1/2) & Run:14k (1hr, GA2)
• 31/05/2007: Bike:28k (1hr, GA1) & Run:35k (2.5hrs, GA2); Lake-Swim:3k (50min, GA1)

• Summary of the Month:
  • Bike: 1197km (40:51h)
  • Run: 262km (19:18)
  • Swim: 34.65km (15:13)
• 

June 2007

• 02/06/2007: Bike:45k (1.30hrs, GA2) & Run:6k (.5hrs, GA1)
• 03/06/2007: Bike:55k (1.30hrs, EB) & Lake Swim:1.8k (35minutes, REKOM)
• 04/06/2007: Pool Swim:2.5k (1hr), 10x50m EB, 5×100 GA2
• 05/06/2007: Pool Swim:3k (1hr), 5x50m SB, 3×200 EB, 5x100m GA2; Run:14k (1hr, GA2)
• 06/06/2007: Bike:45k (1.5hrs, 400HM, GA1)
• 07/06/2007: Bike:165k (5hrs, 2000HM, GA2/EB) & Run: 2k (10min, GA1)
• 09/06/2007: Bike:55k (2.5hrs, 500HM, GA1/REKOM)
• 10/06/2007: Olympic Distance Triathlon Seeland, Murten (CH)
• 11/06/2007: Spinning Bike: 45min, REKOM
• 12/06/2007: Swim: 2.9k (1hr, 10x25m SB, 8x50EB, 4x200m EB)
• 13/06/2007: Bike: 50k (1hr40min, 400HM, GA1) & Run: 14k (1hr, GA2)
• 14/06/2007: Swim: 2k (45min, GA1/GA2, 2x500m GA2, 6x25m EB)
• 16/06/2007: Bike: 55k (2:20min, GA, 650HM)
• 17/06/2007: Swim: 650m (GA2); Bike: 21km (GA2), Run: 5km (GA2)
• 18/06/2007: Swim: 2.1km (GA1, 10x25m GA2)
• 26/06/2007: Swim: 2.6km (REKOM)
• 27/06/2007: Interval Training (3 times 9k bike & 2.4k run, GA2) on EPFL campus (see workout section on http://triody.ning.com)
• 28/06/2007: Bike: 35k (GA1)

July 2007

• 02/07/2007: Run:16k (2x15min GA1, 10x1000m in 3:30min)
• 03/07/2007: Swim:3.1k (4x500m GA2 with paddles/pull buoy)
• 04/07/2007: Bike:8.7k&Run:2.4k (Wednesday Evening Duathlon)
• 05/07/2007: Swim: 3k(10x50m EB, 5x200m GA2, 1x500m GA2)
• 07/07/2007: Run: 9k (GA1-Ga2, 3x5s EB)
• 08/07/2007: Race: Rothseetriathlon
• 10/07/2007: Swim: 3k (5x200m EB, 10x100m EB, 1x4oom GA2)

I have been pretty lazy with reporting about my training activities in June, July & August. I’ll try to start again now with October!

October 2007

• 01/10/2007: Run:25k with 10kg backpack (Berlin Marathon support for fellow runners)
• 02/10/2007: Run:17k (easy run along the Müggelsee in Berlin)
• 03/10/2007: Bike:80k&Run:30min (Two Climbs during bike ride + easy run along Geneva Lake)
• 04/10/2007: Long Run, 2h30min, 36k with 30min race pace in the end
• 05/10/2007: 1hr gym + 1hr easy spinning bike
• 06/10/2007: 1hrs15min fast run + 30min easy recovery run in the evening
• 07/10/2007: 4hrs15min bike, 165k in Geneva Lake area
• 08/10/2007: 1hr15min track running (300m intervals)
• 09/10/2007: 1hrs easy swimming (2.5k) + 45min fast run
• 10/10/2007: 1hr45min interval running
• 11/10/2007: Recovery
• 12/10/2007: 50min easy run in Munich Ostpark
• 13/10/2007: 4h15min Bike Ride, 120k with ~1500HM between Bad Reichenhall and Lofer in the Bavarian/Austrian Alps
• 14/10/2007: 4h mountain climbing in the Bavarian Alps
• 15/10/2007: Rest – No Sports
• 16/10/2007: 1h04min Fartlek Running (16k) + 30min recovery run (6k)
• 17/10/2007: 1h10min easy run (16.5k)

November 2007

• 01/11/2007: Swim (3050m, 5x50m in 44s, 5×100 in 1min30s, 5×150 in 2min20s + 2x500m technique), Core Strenghts

The new season is coming up and a lot of work is already behind me. Today, I decided to start again my public training log with having cycled for more than 3000k, run for more than 700k and swum for more than 100k since January 1st 2008.

April 2008

• 21/04/2008: 3k swim + 1hr regenerative weight lifting in the gym
• 22/04/2008: rest day + 30 min core strengths
• 23/04/2008: 3k easy swim + 50min easy run with 5x20sec sprints at the end
• 24/04/2008: 15 min core strenghts + 2.5hrs bike ride
• 25/04/2008: 80k bike ride + 15min fast run directly after biking
• 26/04/2008: rest day
• 27/04/2008: race day: duathlon 7.5 – 38 – 5 in 1h48min (4th rank)
• 28/04/2008: rest day
• 29/04/2008: 2.75hrs easy bike ride (85km) + 15min core strengths
• 30/04/2008: 4k swim + 1hr run with some uphill and fast elements

May 2008

• 01/05/2008: 95k bike ride, easy (1200m climbing) + 15min core strengths
• 02/05/2008: 5500m swim + strength training in the gym (70min) + 90min easy biking
• 03/05/2008: 7hrs of cycling: 210km with 2.5 “cols” and 3000m in denivelation
• 04/05/2008: 5000m swim + 30k run in 2hrs 10min
• 05/05/2008: 50min easy strength training + 20min easy cycling
• 06/05/2008: 3000m speed swimming workout + 3hrs hilly bike ride + 55min speed run (15k)
• 07/05/2008: 4000m swim program + 1hrs 3o mins speed workout on the running track
• 08/05/2008: 1hrs 3o easy biking + 15min core strengths
• 09/05/2008: 4000m swim program + 1hrs 10min force training in the gym + 50k bike ride
• 10/05/2008: 271k bike ride (3000HM) + 1hr easy run
• 11/05/2008: 1hr 30min hilly run + 30 min core strenghts
• 12/05/2008: 197k bike ride (2800HM) + 15min core strenghts
• 13/05/2008: 4000m swim program + 15k tempo run in 55 minutes with varying speeds
• 14/05/2008: 4300m swim program + 1hrs 10 mins uphill sprints + 30 min core strengths
• 15/05/2008: 4000m swim program + 1hrs 3o mins easy bike ride + 15 min core strengths
• 16/05/2008: 1h10min Force Circuit Training + 1h45min cycling
• 17/05/2008: 2h20min speed workout (bike) + 30min tempo run + 15 min core strengths
• 18/05/2008: 3.5k swim + 1h10min Fahrtspiel + 15min core strengths
• 19/05/2008: 4000m swim + 2hrs run + 15min core strengths
• 20/05/2008: 3.6k swim + 2.5hrs hill workout + 15min core strengths
• 21/05/2008: Leistungstest/Performancetest
• 22/05/2008: open water swim (30min) + 1:50h intensive run (27k) + 15min core strengths
• 23/05/2008: 3.5k swim + 1.5hrs easy bike + 15 min core strengths
• 24/05/2008: 2.5hrs intensive bike (38km/h) + 40min intensive run (11k)
• 25/05/2008: 1hr easy bike + 15 min core strengths
• 26/05/2008: 30min easy run + 15 min core strengths
• 27/05/2008: 1.5h intensive hill sprints + 15 min core strenghts
• 28/05/2008: 3.5k swimming (speed work) + 15 min core strenghts
• 29/05/2008: 90min easy cycling + 15min core strenghts
• 30/05/2008: REST DAY
• 31/05/2008: 1hr easy cycling + 15min easy running

June 2008

• 01/06/2008: RACE DAY: Ironman 70.3 Switzerland
• 02/06/2008: 50min easy strength training + 60min recovery cycling
• 02/06/2008: REST DAY