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sun: running 45min
very easily
sat: rest
fri: gym 30min
upper body easily
fri: running 45min
testing new shoes on a treadmill, hr ave 150, max 176.
thu: spinning 1h15min
hr ave 141, max 175
thu: mtb 1h45min
hr ave 121, max 158
wed: running 1h
pyynikki - linnainmaa, hr ave 138, max 157
tue: swimming 1h15min
for the first time for a long time
mon: rest
sun: horseback riding 2h
with maarit, first time for long long time!
sat: rest
no excuse for rest ;)
fri: rest
no excuse for rest ;)
thu: running 45min
wed: rest
traveling
tue: gym 1h
tue: spinning 1h
mon: spinning 2h
sun: running 2h
knee better again, hr ave 134, max 160.
sat: mtb 2h45min
hr ave 114, max 158.
fri: gym 1h
upper body, not as easily as usually
fri: spinning 1h
hr ave 116, max 157.
thu: spinning 2h
knee very bad, hr ave 126, max 167.
wed: rest
german course
tue: rest
german course
mon: spinning 1h15min
hr ave 144, max 167.
sun: gym 30min
upper body
sun: road biking 1h45min
hr ave 122, max 151.
sat: road biking 3h45min
hr ave 121, max 159.
fri: spinning 2h
hr ave 134, max 172.
thu: spinning 2h
hr ave 133, max 169.
wed: rest
german course (hr ave during the night 42)
tue: rest
german course (polar ownindex 69, hr ave during the night 38)
mon: rest
german course
sun: gym 30min
upper body
sun: spinning 1h30min
cool down. hr ave 123, max 151.
sun: running 1h
nikolauslauf 10km in 42:35min + warm up. hr ave 178, max 189.
sat: rest
fri: gym 30min
upper body
fri: running 1h
hr ave 130, max 146.
thu: spinning 1h15min
hr ave 147, max 167.
thu: running 45min
hr ave 163, max 176.
wed: rest
german course
tue: running 1h30min
early in the morning, hr ave 132, max 148.
mon: rest
german course
sun: mtb 4h
hr ave 117, max 155.
sat: gym 45min
upper body
sat: running 30min
hr ave 149, max 169.
fri: spinning 1h15min
hr ave 123, max 163.
thu: spinning 2h
hr ave 126, max 167.
wed: rest
flu
tue: running 1h30min
early in the morning, hr ave 134, max 157.
mon: rest
german course
sun: mtb 4h30min
nice and easy tour in pfälzer wald, hr ave 114, max 157.
sat: gym 1h
back & abs & legs
sat: running 1h
easily to gym and back, no hr data.
fri: spinning 1h15min
hr ave 118, max 151.
fri: running 45min
in the morning, hr ave 143, max 160.
thu: spinning 1h
hr ave 148, max 167.
thu: running 45min
pre-spinninng, hr ave 159, max 175.
wed: rest
german course
tue: running 1h15min
early in the morning, hr ave 137, max 155.
mon: rest
german course
sun: mtb 2h
hr ave 110, max 159.
sat: road biking 1h45min
hr ave 127, max 165.
sat: running 1h
in the morning, hr ave 151, max 160.
fri: spinning 1h30min
hr ave 122, max 160.
thu: spinning 1h
hr ave 139, max 176.
thu: running 1h15min
early in the morning, hr ave 134, max 157.
wed: rest
german course
tue: running 1h15min
early in the morning, hr ave 134, max 154.
mon: rest
german course
sun: mtb 3h30min
da - melibokus - da, the leaves are increasing the difficulty significantly! hr ave 117, max 154.
sat: running 2h
to eberstadt and back + some extra, legs ok, and flu is gone. :) hr ave 123, max 140.
fri: gym 1h
a small flu, so very easily
thu: spinning 1h15min
legs good, a flu is coming... hr ave 140, max 167.
thu: running 30min
on a treadmill, a flu is coming... hr ave 150, max 175.
wed: rest
german course
tue: running 1h
early in the morning, legs good, hr ave 128, max 150.
mon: rest
german course
sun: road biking 3h30min
da - frankfurt (to see frankfurt marathon) + climbing feldberg (hofheim - feldberg - bad soden)
sat: road biking 2h15min
ober-beerbach - brandau - reichenbach - brandau - steigerts - stettbachtal, legs hurt, but otherwise ok.
fri: gym 30min
upper body not completely easily.
fri: running 45min
on a treadmill, legs ok.
thu: spinning 1h
legs good, head good! :) hr ave 151, max 178.
thu: running 45min
on a treadmill, legs ok and head very pleased for some exercise! hr ave 152, max 175.
wed: rest
german course
tue: rest
german course
mon: rest
german course
sun: hiking 4h
in mühltal with mom & dad :)
sat: rest
fri: gym 30min
thu: spinning 1h
wed: spinning 1h
wed: running 45min
tue: rest
mon: spinning 1h15min
recovery, legs ok. hr ave 130, max 161.
sun: mtb 4h15min
all the best trails in the most beatiful autumn weather! hr ave 117, max 165.
sat: running 2h
quite easily, legs ok. hr ave 125, max 151.
fri: gym 30min
upper body easily
fri: running 15min
on a treadmill, legs ok, head tired. hr ave 144, max 181.
thu: spinning 1h
legs extremely good, hr ave 153, max 175.
wed: spinning 1h
legs good, feeling good, and not tired. hr ave 145, max 171.
wed: running 15min
on a treadmill, legs and feeling very good after 2 days of rest. hr ave 149, max 178.
tue: rest
german course
mon: rest
german course
sun: gym 30min
upper body easily
sun: road biking 3h15min
nonrod - lindenfels with lars, legs ok for the long time! weather beautiful but cold. hr ave 120, max 162.
sat: running 2h
very difficult in he beginning, but got better, hr ave 130, max 158.
fri: rest
thu: spinning 1h
legs ok, good pace, hr ave 131, max 157.
wed: spinning 1h
legs ok, but tired. hr ave 132, max 159.
wed: running 30min
on a treadmill, very heavy & difficult in the beginning, but got better. hr ave 147, max 168.
tue: gym 45min
pper body easily, extremely tired
mon: road biking 4h15min
a triathlon track + some extra, 120km. legs bad. beautiful weather again. maybe now it's a good time to end this season before biking is getting too boring... hr ave 109, max bs.
sun: road biking 2h15min
nice and easy morning ride, weather perfect and legs ok. hr ave 115, max 149.
sat: mtb 2h15min
to lufthansa center and back. legs not the best. weather unbelievable good! hr ave 114, max 165.
sat: running 1h45min
running in the most beatiful and warm autumn morning. legs ok, but an apple & a coffee didn't offer enough energy. hr ave 128, max 154.
fri: gym 1h
upper body easily
thu: running 1h
incl 10min running for warm-up, this time it didn't help... tired and bad legs, hr ave 123, max 154.
wed: road biking 1h45min
summer is back - dark but warm after-work ride. :) legs ok. hr ave 116, mx 156.
tue: running 1h
indoor running, quite fast, legs ok. hr ave 154, max 178.
tue: gym 30min
back and abs very easily
mon: rest
traveling back to da
sun: mtb 4h30min
iron bike race, report is coming. :)
sat: mtb 2h45min
getting familiar with parts of the race track around sihlsee. very tired.
fri: rest
traveling to einsiedeln
thu: road biking 1h15min
waschenbach - ober-beerbach alone for recovery. legs surprisingly good. hr ave 111, max 146.
wed: spinning 1h
very good legs and pace again. more sleep and more protein in a diet help obviously! hr ave 144, max 171.
wed: running 30min
warm up for spinning, on a treadmill: ave pace 5:00 min/km, 1% slope to mime outdoor running. hr ave 142, max 156.
tue: road biking 2h
recovery in dark and cold odenwald, hr ave 102, max 150.
mon: spinning 1h30min
very good legs and pace, as always after running. hr ave 137, max 165.
mon: running 15min
warm up for spinning, on a treadmill for the first time ever. hr ave 133, max 159.
sun: mtb 3h30min
frankenstein - felsenmeer - melibokus with lars and kimmo. quite easily, legs good. hr ave 118, max 164.
sat: running 1h30min
around the city, legs good in the beginning, but got worse in the end. hr ave 124, max 144.
fri: gym 1h
upper body easily
thu: spinning 1h
very good legs & pace, hr ave 149, max 169.
thu: running 30min
good legs, good pace, hr ave 135, max 167.
wed: road biking 2h45min
waschenbach - neutsch - lindenfels, legs better again. hr ave 119, max 162. autumn is obviously here.
tue: road biking 1h30min
steigert - jugenheim, recovery. extremely tired, legs bad. hr ave 105, max 150.
mon: road biking 45min
linnainmaa - hervanta - linnainmaa + some extra for recovery, no hr data.
sun: road biking 45min
cool down by cyclocross
sun: mtb 3h
pirkka mtb marathon in 2h43min + warm up. legs ok, but feeling not the best for some reason, but result anyway 3rd place in finnish championships. :) hr ave 171, max 188 (couldn't have been basically any faster).
sat: road biking 1h
checking that bike still works after the flight
fri: rest
traveling to tampere
thu: spinning 1h
funny & effective for the first time for a long time, unfortunately no hr data. legs ok.
wed: mtb 1h45min
testing scott & a few fast uphills, legs bad in the beginning, but got better in the end. autumn is here. hr ave 117, max 170.
tue: gym 45min
abs & back
mon: spinning 1h15min
intervals, legs concrete but nevertheless quite good pace. hr ave 130, max 162.
sun: mtb 3h30min
melibokus - auerbacher schloss
sat: road biking 2h15min
da - melibokus - da by road with lars, a little tired due to the weinfest. ;) hr ave 107, max 160.
fri: running 45min
recovery, legs ok. hr ave 127, max 152.
thu: road biking 2h
da - frankenhausen - beedenkirchen - bensheim - da alone, legs quite bad. hr ave 107, max 159.
wed: road biking 2h15min
da - modautal - bensheim - da, beautiful sunset but legs bad, thanks to running yesterday and lack of energy. hr ave 121, max 159.
tue: gym 1h
abs & back
tue: running 1h15min
around darmstadt. hr ave 130, max 157.
mon: road biking 1h30min
easy after-work ride to ober-beerbach - stettbachtal with lars, legs good, hr ave 116, max 196.
sun: mtb 3h30min
to melibokus and back with lars, the best tracks ever. :) legs surprisingly bad afterwards.
sat: road biking 2h15min
"after work" track with lars in heavy rain.
fri: gym 30min
upper body easily.
fri: spinning 30min
recovery, hr ave 120, max 145.
thu: rest
traveling back to da
wed: running 1h30min
kleinwalsertal - oberstdorf - half way back to kleinwalsertal. legs again surprisingly good. hr ave 127, max 173.
tue: running 1h
around kleinwalsertal, recovery. legs surprisingly good! hr ave 124, max 156.
mon: rest
recovery from rad am ring & traveling to KWT2011
sun: road biking 1h
(1h6min) rad am ring, lap 12. legs better again, and the feeling exellent! hr ave 134, max 156. unbelievable event! riding in night without sleep is really hard, but gets much easier after sunrise. total elevation gain during 12 laps was 6000m.
sun: road biking 2h15min
(2h16min) rad am ring, laps 10&11. legs completely empty, but feeling better again. severely missing smaller chain ring... hr ave 130, max 151.
sun: road biking 2h30min
(2h35min) rad am ring, laps 8&9. legs bad and feeling quite bad and extremely tired. bigger problems with stomach. hr ave 125, max 151.
sat: road biking 2h
(2h3min) rad am ring, laps 6&7. legs ok and feeling still reasonable. small problems with stomach. hr ave 142, max 163.
sat: road biking 1h45min
(1h50min) rad am ring, laps 4&5. 1.5 laps with lars at very high speed. :) legs good and feeling very good! hr ave 152, max 173.
sat: road biking 2h45min
(2h48min) rad am ring, laps 1-3. legs excellent and very good feeling! hr ave 152, max 174.
fri: rest
traveling to nuerburgring
thu: rest
preparations for rad am ring
wed: road biking 1h15min
to ober-beerbach and back with lars, quite good pace. legs good! hr ave 137, max 171.
tue: rest
traveling back to da
mon: mtb 1h30min
recovery, easily around grindelwald
sun: mtb 4h30min
eiger bike challenge in 3h46min + 45min warm up and cool down. hr ave 159, max 174. (during the race). i started very easily, maybe even too easily because i had a lot of power left in the end. the race included a few very steep uphills, and a few very technical (non-rideable for me) single trails. otherwise the track consisted of quite easy singletrails and "waldautobahns". first 20km was only uphill, with approximately 1000m elevation gain (elevation gain in total ~2500m). lessons learned: 160mm brake disc in front is NOT enough in a race in alps, even as the total mass of rider + bike + equipment is approximately 70kg. i lost several minutes as i needed to stop (3 times) due to the smoking brakes, and slow down several times due to the fading. the weather was perfect, mostly sunshine, but not too hot. swiss girls don't know their alps as i won the women hobby category (and i would have been 3rd in a licence category). ;) extremely nice race all in all!
results, track,
profile.
sat: mtb 2h45min
easy climb from grindelwald to kleine scheidegg and back, awesome view, once again. :) no hr data.
fri: mtb 5h30min
grindelwald - bort - first - grosse scheidegg - meiringen - interlaken. unbelievable landscape, weather good, legs not the best. no hr data.
thu: road biking 30min
refreshing legs in grindelwald after traveling
wed: road biking 4h
da - aschaffenburg (temf sozializing day) - da. no hr data.
tue: gym 1h
upper body easily
mon: rest
sun: road biking 4h
somewhere in odenwald (112km) with lars, ira, jan, roland and steffen. nice tour, but legs not the best. hr ave 116, max 160.
sun: gym 45min
back & abs
sat: road biking 1h30min
recovery, lonely in a heavy rain. hr ave 107, max 151.
fri: road biking 1h45min
tired and late afterwork-ride with lars. hr ave 115, max 164.
thu: road biking 1h45min
recovery + getting used to a new bike. no hr data.
wed: spinning 1h
recovery, legs quite good, pace good as well. hr ave 130, max 160.
wed: running 30min
easy warm-up for spinning. hr ave 129, max 146.
tue: road biking 2h
modautal - lautern - reichenbach @avg speed 32km/h with lars & new bike! :) hr ave 146, max 185.
mon: road biking 2h15min
recovery, weather nice and warm for the first time for long time! hr ave 115, max 166.
