Training Archive: franklinwoodIn the 7 days ending 2007-04-28:
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| S | M | T | W | H | F | S | |||||||
Saturday Apr 28 | ||
| Hiking 50:00 [1]5 km (10:00 / km) +200m 8:20 / km | |
| rhr:60 slept:8.0 weight:62.5kg shoes: Salomon GCS Pro | ||
| Good hike to Tännfället, a 37 m raging waterfall 10 km northwest of Duved. Beautiful scenery and casual hike with Ats. | ||
Friday Apr 27 | ||
| Road Cycling (Commuting) 21:32 [1]7.44 km (2:54 / km) | |
| rhr:58 slept:6.5 weight:62.5kg shoes: Specialized Bike Shoes | ||
| Bike to/from Hägersten-Hornstull.
avs: 20.78 max: 42.5 | ||
Thursday Apr 26 | ||
| Road Cycling (Commuting) 39:46 [1]13.67 km (2:55 / km) | |
| rhr:58 slept:6.5 weight:62.5kg shoes: Specialized Bike Shoes | ||
| Bike from/to Hägersten-Hornstull. Had awesome weather. Hope this means winter is over. My achilles feels a little better, but plan to give it a couple more days rest.
avs: 20.65 max: 40.9 | ||
Tuesday Apr 24 | ||
| Road Cycling 59:39 [3]22.67 km (2:38 / km) +149m 2:33 / km | |
| ahr:144 max:181 rhr:60 slept:6.5 weight:62.5kg shoes: Specialized Bike Shoes | ||
| Biked on mountain bike from Hägersten to Skanstull and then to Sundbyberg/Ursvik. Was a bit colder than I had expected with low hovering fog. Road with full AR pack for training. Good intensity.
avs: 22.81 max: 43.3 | ||
| Trail Running 1:28:50 [5]15 km (5:55 / km) +291m 5:24 / km | |
| ahr:160 max:175 rhr:60 slept:6.5 weight:62.5kg (injured) shoes: Salomon GCS Pro | ||
| After a quick transition from the bike, I headed off for a rather cold trail run. Started off slow because I was considered about my ankle. Did quite well at a slower pace, but around 10 km my achilles started to hurt again so I slowed down a bit. I guess I need a little more rest from the trail. Ran with full AR pack. Fog lifted when I was nearing the fininsh, so it warmed up a bit. Ate one Hammer Gel and drank plenty of warm so I felt good.
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| Road Cycling 47:16 [3]14.88 km (3:11 / km) +142m 3:02 / km | |
| ahr:147 max:164 rhr:60 slept:6.5 weight:62.5kg shoes: Specialized Bike Shoes | ||
| Sundbyberg/Ursvik-Hägersten. Was a bit tired from the first bike and trail run. All I could dream about was eating a hearty veggie burger when home. Nice that it was bit warmer for the slower than usual bike ride home.
avs: 18.90 max: 40.3 | ||
Monday Apr 23 | ||
| Road Cycling (Commuting) 1:27:46 [3]30.33 km (2:54 / km) +186m 2:48 / km | |
| ahr:137 max:182 rhr:60 slept:6.0 weight:62.5kg (injured) shoes: Specialized Bike Shoes | ||
| Good rainy commute from Hägersten-Skanstull-Frihamn and back home. Was quite a bit tired from lack of adequate sleep. Lots of stress lately. Gears need a bit of work to be more efficient. Will tune-up bike tonight for tomorrow's ride. Had a pacer chase me up a few hills. I tried to loose him, but just couldn't manage it. Was nice for the push.
My achilles is still hurting a little, but rest has been good. Unfortunately, I hurt strained a right side oblique muscle simple from bending over to change clothes. Sucks! Not sure if it is temporary or not. We'll see how I feel tomorrow when I wake up. avs: 20.73 max: 41.6 | ||
| Swimming (Butterfly) 30:00 [3]0.28 km (1:47:09 / km) | |
| rhr:60 slept:6.0 weight:63.3kg | ||
| Been working on improving my butterfly kick, so I was a bit slow. Honestly, this was the first time in a while I have been swimming. Did the typical northern europe thing...sauna.
25mx11 varv | ||
Sunday Apr 22 | ||
| Note | |
| rhr:60 slept:7.0 weight:62.5kg (injured) (rest day) | ||
| A rest day after good intensity and slight achilles injury from the 10 km trail run yesterday. No swelling, but will allow a day of recovery and see what happens. Opportunity to catch up on other things. | ||