Training Archive: franklinwoodIn the 7 days ending 2007-06-09:
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| S | M | T | W | H | F | S | ||||||||||
Saturday Jun 9 | ||
| Road Cycling 35:58 [4]14.31 km (2:31 / km) +104m 2:26 / km | |
| ahr:145 max:166 rhr:48 slept:7.5 weight:62.9kg (injured) (sick) shoes: Specialized Bike Shoes | ||
| Bike to Ursvik Motiongård from Hägersten. Cadence and speed was good.
avs: 23.89 max: 47.8 | ||
| Trail Running 1:56:30 [5]20 km (5:50 / km) +337m 5:22 / km | |
| ahr:157 max:175 rhr:58 slept:7.5 weight:62.9kg (injured) (sick) shoes: Salomon GCS Pro | ||
| Empty trail run at Ursvik. Very hot run, but no humidity. Fuel: jelly beans, water, Hammer Heed, Succeed Caps, Hammer Gel. Went at a slower pace to monitor foot injury. It started to hurt around 13k, but not enough to stop the run. Achilles started to hurt a bit as well. | ||
| Road Cycling 1:03:05 [3]20.15 km (3:08 / km) +52m 3:05 / km | |
| ahr:135 max:167 rhr:58 slept:7.5 weight:62.9kg (injured) (sick) shoes: Specialized Bike Shoes | ||
| Bike from Ursvik to Universitiet, St. Eriksplan, Kungholmen, Hornstull and Hägersten. Very tired from the trail run, so the pace was a bit slower than I would have preferred. Fuel: tortilla chips, orange, apple and Coca Cola.
avs: 19.17 max: 39.4 | ||
Friday Jun 8 | ||
| Road Cycling (Commuting) 1:01:05 [1]15.41 km (3:58 / km) | |
| rhr:58 slept:7.0 weight:62.9kg (injured) (sick) shoes: Specialized Bike Shoes | ||
| Bike to/from Hägersten-Skanstull-Hornstull. Easy bike commute with Ats. Another warm day in Stockholm and no one is working. Typical summer in Sweden.
avs: 15.15 max: 40.7 | ||
Thursday Jun 7 | ||
| Road Cycling (Commuting) 1:08:30 [1]21.02 km (3:16 / km) | |
| rhr:58 slept:7.5 weight:62.9kg (injured) (sick) shoes: Specialized Bike Shoes | ||
| Bike to/from Hägersten-Skanstull-Hermans-Hornstull. Casual commute to school, errands and reading in the park. Full 9kg AR pack.
avs: 18.42 max: 41.2 | ||
Wednesday Jun 6 | ||
| Trail Running 1:20:00 [5]15 km (5:20 / km) +270m 4:54 / km | |
| ahr:158 max:173 rhr:58 slept:8.0 weight:62.9kg (injured) (sick) shoes: Salomon GCS Pro | ||
| Lap #1: Ursvik Motiongård. Sweden is not supposed to be this hot! Started at 12:00 which was too late in the day. Trail was rather empty. I fueled well, kept a steady pace, pushed hard on the uphills. However, I think the weather combined with lack of adequate rest pushed my pace back 7 minutes from the previous run. Fuel: water, Fanta, Succeed Caps and Hammer Gel. | ||
| Trail Running 1:27:49 [5]15 km (5:51 / km) +270m 5:22 / km | |
| ahr:157 max:173 rhr:58 slept:8.0 weight:62.9kg (injured) (sick) shoes: Salomon GCS Pro | ||
| Lap #2 Ursvik Motiongård. After a 5 minute heat break and a Fanta, I was back out on the trail for round 2. My pace slowed significantly as I experienced some pain in the extensor tendon. It hurt mostly when I was running downhill which really sucked. Fuel: Succeed Caps, Hammer Gel, Jelly Bellys and Water. | ||
| Hiking 1:30:00 [1]5 km (18:00 / km) | |
| rhr:60 slept:7.0 weight:62.9kg (injured) (sick) | ||
| Hike with Ats around Kärkö island for swimming in Lake Malären. A few small forest climbs. Rocky outcroppings. Water was quite chilling, but refreshing for inflammation. | ||
Tuesday Jun 5 | ||
| Road Cycling (Commuting) 1:31:40 [1]24.93 km (3:41 / km) | |
| rhr:60 slept:7.0 weight:62.9kg (sick) shoes: Specialized Bike Shoes | ||
| Bike to/from Hägersten-Skanstull-Zinkensdamm-Hornstull-Wallenberg Torg-Rådmansgatan-Frihamn. Another low key day on the bike due to stomach aches. Will up the training a bit on Wednesday. Did some errands, had an appointment with the gastric specialist and went to the Stockholm Cykeldag (Bike Day) Fest.
avs: 16.32 max: 36.1 | ||
Monday Jun 4 | ||
| Road Cycling (Commuting) 51:28 [1]15.27 km (3:22 / km) | |
| rhr:60 slept:7.5 weight:62.9kg (sick) shoes: Specialized Bike Shoes | ||
| Easy bike commute to school. Hägersten-Skanstull-Hornstull. With the weekend training combined with the stomach problems, I decided to take it easy for a couple of days. Still have an issue with the left pedal.
avs: 17.81 max: 40.7 | ||
| C • yumay 2 | ||
Sunday Jun 3 | ||
| Trail Running 5:27:18 [4]** 50 km (6:33 / km) +359m 6:19 / km | |
| ahr:143 max:208 rhr:58 slept:7.5 weight:62.9kg (sick) shoes: Nike Air | ||
| Ran with Rob to/from Gubbangen-Hökarängen-Farsta-Ågesta-Sörmlandsleden-Haninge-Ågesta friluftsgård. Rob estimated the distance. Did unplanned orienteering (prepared w/map & compass) in various places, came across an elk and its baby, Rob's favorite barbwire fence, meadows with critters and got the chance to eat ice cream while running. Fuel: 2 hammer gels, energy bar, 6 Succeed Caps, 32 oz. of water and 1 fudge/vanilla waffle cone. Had plenty energy up to the last hour. Then stomach started to have problems and legs fatigued. Awesome! | ||
| C • woohoo 4 | ||
| inline Skating 1:16:08 [3]20 km (3:48 / km) +70m 3:44 / km | |
| ahr:146 max:169 rhr:58 slept:7.5 weight:62.9kg (sick) shoes: Salomon Motion | ||
| First time on the new Salomon Motion Skates and using the Leki Poles. Skates were perfect, but the poles were a bit too short for the motion. It was a relatively flat skate from/to Hägersten-Enskede. I came close to being attacked by a dog. Was able to get some speed on the return even though I was tired from the 50k run. | ||