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Training Log Archive: franklinwood

In the 7 days ending Jun 16, 2007:

	activity	#	time	miles		km		+m
	Road Cycling	4	7:19:38	91.19	(4:49)	146.75	(3:00)	476
	Mountain Biking	2	2:19:23	16.85	(8:16)	27.12	(5:08)	342
	Road Running	2	1:41:56	10.56	(9:39)	17.0	(6:00)	13
	Trail Running	1	1:19:50	9.32	(8:34)	15.0	(5:19)	291
	Total	6	12:40:47	127.92	(5:57)	205.87	(3:42)	1122
averages - sleep:14.6 rhr:60 weight:62.8kg

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Saturday Jun 16, 2007 #

Road Running (Beach Running) 56:40 [3] 10.0 km (5:40 / km) +13m 5:38 / km
ahr:139 max:152 rhr:60 slept:8.0 weight:62.9kg (sick) shoes: Nike Air

Jurmala, Latvia. Started the 1st 5 minutes with Ats and then picked up the pace. Excellent beach running as the sand was packed down. Had a little headwind, but was good for training.

Thursday Jun 14, 2007 #

Road Running (Commuting) 45:16 [3] 7.0 km (6:28 / km)
ahr:144 max:169 rhr:60 slept:6.5 weight:62.9kg (sick) shoes: Nike Air

Ran from Hägersten to Skanstull. My Suunto X6HR was acting weird so I can only estimate the time. Slower pace than usual as I was carrying 15kg pack (going on trip to Riga, Latvia today). Fuel: water

Wednesday Jun 13, 2007 #

Road Cycling 1:09:32 [3] 26.78 km (2:36 / km) +117m 2:32 / km
ahr:144 max:169 rhr:60 slept:7.5 weight:62.9kg (sick) shoes: Specialized Bike Shoes

Ride to/from Hägersten-Skanstull-Hornstull-Gröndall-Alvik-Sundbyberg-Ursvik Motiongård. Good ride for training.

avs: 23.12
max: 47.2

Trail Running 1:19:50 [5] 15.0 km (5:19 / km) +291m 4:51 / km
ahr:160 max:176 rhr:60 slept:7.5 weight:62.9kg (sick) shoes: Salomon GCS Pro

Ursvik Motiongård trail run. Slow start due to long day of school and biking. Probably didn't fuel well enough beforehand. Nevertheless, it was went without injuries. Encountered a few 10km runners but no one on my course. Temp. was perfect around 19 C. Fuel: water, jellys, banana, Hammer Heed

Mountain Biking 48:09 [5] 10.17 km (4:44 / km) +156m 4:24 / km
ahr:162 max:186 rhr:60 slept:7.5 weight:62kg (sick) shoes: Specialized Bike Shoes

Was not planning to mountain bike at Ursvik, but when I got done with the trail run and saw so many mountain bikers headed out, I couldn't resist. Turned out to be an awesome ride as I navigated roots and rocks, climbed hills and moved at a fast pace. Riding the terrain at Skärholmen has improved my riding skills dramatically. Awesome! Fuel: Dr. Pepper, jellys

avs: 12.93
max: 32.8

Road Cycling 39:49 [3] 14.39 km (2:46 / km) +148m 2:38 / km
ahr:154 max:171 rhr:60 slept:7.5 weight:62.9kg (sick) shoes: Specialized Bike Shoes

Ride from Ursvik-Alvik-Gröndal-Hägersten. Started to get a bit chilly with a misty rain. Was tired from the training so I was eager to get home quickly.

avs: 21.70
max: 37.1

Tuesday Jun 12, 2007 #

Road Cycling (Commuting) 51:33 [1] 18.17 km (2:50 / km) +42m 2:48 / km
ahr:143 max:208 rhr:58 slept:6.5 weight:62.9kg (sick) shoes: Specialized Bike Shoes

Commute to/from Hägersten-Skanstull-Hornstull. Easy ride.

avs: 21.14
max: 45.6

C • sickly 4

Monday Jun 11, 2007 #

Road Cycling 34:27 [2] * 13.46 mi (2:34 / mi) +80m 2:31 / mi
ahr:134 max:156 rhr:60 slept:7.0 weight:62.9kg (sick) shoes: Specialized Bike Shoes

Good ride from Hägersten to Ekerö/Drottningholm for mountain biking. Better navigation of the trails and roads. Full 15 kg AR pack.

avs: 23.45
max: 45.6

Mountain Biking 1:31:14 [4] 16.95 km (5:23 / km) +186m 5:06 / km
ahr:133 max:162 rhr:60 slept:7.0 weight:62.9kg (sick) shoes: Specialized Bike Shoes

Excellent ride on Fornstigen Trail at Drottningholm. Pace was a bit faster than previous as I had to do less stop/go to find the trail. No lost pedal this time either. Full 15 kg AR pack.
Fuel: Hammer Gel, Water, Succeed Caps, Jellys, banana, tortilla chips

avs: 11.93
max: 28.6

Road Cycling 2:26:42 [3] * 42.23 km (3:28 / km) +89m 3:26 / km
ahr:130 max:164 rhr:60 slept:7.0 weight:62.9kg (sick) shoes: Specialized Bike Shoes

Ride from Ekerö to Kärko-Alvik-St. Eriksplan-Universitiet-Ropson-Frihamn-Slussen-Hornstull-Hägersten. Rode slow pace with Ats from Frihamn. Full 15 kg AR pack. Fueled quite well. 90% road, 10% dirt

avs: 17.27
max: 40.1

Sunday Jun 10, 2007 #

Note
rhr:60 slept:8.0 weight:62.9kg (injured) (sick) (rest day)

Decided to take a rest day so my ailments can recover. Going to Gröna Lund amusement park this evening with friends. Will pick training back up on Monday.

Road Cycling (Commuting) 1:37:35 [1] 23.52 km (4:09 / km)
rhr:58 slept:7.5 weight:62.9kg (sick) shoes: Specialized Bike Shoes

Bike to/from Hägersten-Södermalm-Bibliotekgatan-Gröna Lund/Djurgården. Easy ride with Ats to amusement park and konditori with friends.

avs: 14.47
max: 32.9

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