Training Log Archive: franklinwood

Bike from Hägersten to Ursvik vi Gröndal, Alvik and Sundbyberg for mountain biking. Wonderful weather change with plenty of sunshine and I had lots of energy. I had a lot on my mind so I pushed hard with a low cadence to burn off energy.

avs: 24.54
max: 44.6

Mountain biking at Ursvik Motiongård. Had tons of energy, but I wanted to take it a bit slower and work on my navigation techniques of the roots and rocks. There are lots of them on the Ursvik banan. Not another biker in sight, but I saw many trail runners as I cross the running trails. Ursvik is an awesome place with mountain bike trails (10k), trail running trails (2.5, 5, 10 and 15k) and an orienteering course. Just over 7 km into the ride, I got a flat on the front tire. Strange because the previous day, I got a flat on the rear tire. I changed the flat, but it went flat again. I think the spokes must be poking through the tire. I was running late, so I decided to run back to the start with the bike. A bit too far for sure, because I ran another 4.5km. I was so happy because this was the first time I had been running after the tendonitis and it felt okay. However, I won't jump back into running 50k's so quickly. I will probably run a short distance tomorrow to test it out. A good training day for me.

Fuel: Dr.Pepper, Body Check Bar, Banana, Water

avs: 8.85
max: 28.3

Bike from Hägersten to Frihamn via Hornstull, Slussen, Kungstragården.

avs: 23.36
max: 44

Treadmill (10m@5sp och 4%)
Row (10m@1662meters)
Seated DB Press
Standing DB Shrugs
DB Front Raises
DB Lateral Raises
Hyperext. Rear Delts
Cable Rope Curls
Cable Rope Tri Presses
21's med ez bar
Cable Rope OH Press

Sauna

62kg.

Notes: Excellent beginner focus after taking a break from strength training.

Commute to/from Hägersten-Skanstull

avs: 21.72
max: 44

Commute to/from Hägersten-Skanstull for classes.

avs: 20.30
max: 43.1

Treadmill (10 min)
Jumping Jacks (100)
Cybex Bröstpres
Low Row-cable (narrow)
Cybex flys (partials)
Assisted Chinups (wide)
Bench Pushups
Upright Seated Rows-cable (wide)
Cybex Straight Arm Abs
Hyperextension lower back
Hyperextension Side Bends
Stretching (5 min)

Sauna (20 min)

61.1 kg.

Notes: Excellent strength training workout after taking off from spring through summer for outdoor trainings. Will be good to get back into the gym and try to build back up muscles.

Utdelning i distrikt 212, 213 och 217 i Hägersten område. Det var mycket svårt att dela ut flera tidningar och reklam.

Commute to/from Skanstull-Hågersten. Quite a bit colder than the paddling over the weekend. I think there is only a small gap between summer and winter.

avs: 17.19
max: 42.6

Day Two: We all woke with lots of energy and feeling a bit at peace with being in such a beautiful place. The temps had risen a bit because there was less wind. We casually ate breakfast, relaxed by the water and then proceeded to disembark this unknown island.

Soon after we started paddling, we met several sailboats of which we asked our location. To our dismay, we were probably 6 km SE of where we had intended. After looking at the map again, we understood where we had gone wrong. So onward we paddled in a NW direction. We decided to make our way towards the bastu (sauna) on the West of Gällnö Ö. We passed the islands of Lisslö, Västerholmen and Hägerön. Time passed up by to get the kayaks back to Norråva so we had to skip the bastu.

After circling the entire of island of Gällnö, we made our way SW in good weather conditions. The wind was light, but the surf remained high because we crossed the route of many sailboats, ferry boats and those really noisy speed boats. Perhaps two km shy of our disembarkment, we stop on a small island to have the remainder of our food and wine. Genevieve and Serge almost capsized their kayak as the waves hit them from the side. However, they manage to recover with just a wet camera and waterfilled boat.

As hard as it was to get back in the boat knowing we needed to head back to the mainland, we did. Serge and I had managed to improve our archipelago navigation skills by the end of the 2nd day. Upon arriving back on the mainland, we cleaned the kayaks and turned over our paddles. We vowed to go back out in the archipelago before the cold weather arrives in Sweden. Truly spectacular.