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Training Log Archive: franklinwood

In the 7 days ending Apr 21, 2007:

	activity	#	time	miles		km		+m
	Road Cycling	4	4:35:28	59.17	(4:39)	95.22	(2:54)	750
	Mountain Biking	2	3:14:37	18.29	(10:39)	29.43	(6:37)	470
	Trail Running	2	2:33:00	15.53	(9:51)	25.0	(6:07)	465
	Road Running	1	1:17:47	9.94	(7:49)	16.0	(4:52)	127
	Weight Training	1	1:00:00
	Total	5	12:40:52	102.93		165.65		1812
averages - sleep:15.5 rhr:59 weight:62.8kg

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Saturday Apr 21, 2007 #

Road Cycling 42:19 [3] 14.55 km (2:55 / km) +114m 2:48 / km
ahr:145 max:163 rhr:58 slept:7.0 weight:62.5kg shoes: Specialized Bike Shoes

Ride from Hägersten to Ursvik/Sundbyberg for brick training (bike-run-bike). Was quite windy and cold temps, but managed to keep focused.

avs: 20.37
max: 44.5

C • brick 2

Mountain Biking 1:05:21 [3] 10.04 km (6:31 / km) +162m 6:01 / km
ahr:137 max:164 rhr:58 slept:7.0 weight:62.5kg shoes: Specialized Bike Shoes

Was still a bit rusty on the mountain biking since it was only the 2nd time in 8 months on the trails. Plenty of roots, rocks and mud. Saw very few folks out there. Energy was high and it was not so cold in the forest. Had no troubles staying on the right trails like I did the previous week.

avs: 9.22
max: 25.4

Trail Running 53:19 [5] 10.0 km (5:20 / km) +166m 4:55 / km
ahr:163 max:180 rhr:58 slept:7.0 weight:62.5kg (injured) shoes: Salomon GCS Pro

Transitioned from bike to run. Planned to run with Ats but timing was off on bike finish. So Ats got a 20 minute head start. Not an issue, because I could run my faster pace. Excellent pace considering my legs were weak from both bike sessions. I pushed hard even on the steeper inclines. Finally caught up with Ats 1 km shy of the finish. He was moving quite fast.

Mountain Biking 1:02:35 [5] 9.85 km (6:21 / km) +141m 5:56 / km
ahr:151 max:176 rhr:58 slept:7.0 weight:62.5kg shoes: Specialized Bike Shoes

After the run and a quick soda break, I headed back for the final mountain bike section. Excellent 2nd session of mountain biking. Did the same route and was amazed at how much better it went. Road uphills and navigated roots and rocks that I couldn't just an hour ago. Amazing!

avs: 9.45
max: 27.4

Road Cycling 49:25 [3] 18.49 km (2:40 / km) +98m 2:36 / km
ahr:152 max:168 rhr:58 slept:7.0 weight:62.5kg shoes: Specialized Bike Shoes

After a banana break, it was back to road biking from Ursvik/Sundbyberg (west of Stockholm) to Frihamn (east of Stockholm) Navigated the various AWESOME trail network in the Stockholm region without ever having to ride with traffic. I moved quiet fast and efficient even though I was figuring out my way as I rode. Good, but cold training.

avs: 22.46
max: 41.6

Friday Apr 20, 2007 #

Road Running (Commuting) 1:17:47 [4] 16.0 km (4:52 / km) +127m 4:41 / km
ahr:164 max:186 rhr:60 slept:8.0 weight:62.8kg shoes: Nike Air

Run from Frihamn Terminalen to Skanstull to Hägersten with 20 lb. Salomon pack. Good intensity with AR weight. Experienced cold windy conditions. Pace was a bit slow, but I think it was okay. Not easy sleep the night before because of rough seas on the ship.

Thursday Apr 19, 2007 #

Note
rhr:60 slept:7.0 weight:62.3kg (rest day)

Resa till Rakverke och Tallinn, Estland med Ats. Vi tog båten från Tallinn till Stockholm övernatt.

Wednesday Apr 18, 2007 #

Note
rhr:60 slept:7.0 weight:62.3kg (rest day)

Resa till Pärnu, Estland med Ats för jobbet

Tuesday Apr 17, 2007 #

Road Cycling (Commuting) 41:28 [2] 14.97 km (2:46 / km) +123m 2:40 / km
ahr:139 max:165 rhr:60 slept:6.0 weight:62.8kg shoes: Specialized Bike Shoes

Slow bike from/to Hägersten to/from Skanstull. Didn't get a good night's rest so I was dragging a bit.

avs: 21.67
max: 41.2

Weight Training (Shoulders) 1:00:00 [3]
rhr:60 slept:6.0 weight:62.8kg shoes: Nike Air

Pushed really hard, but eventually lost focus. It was because I didn't get a good night's rest, so I was a bit grouchy. Even so, it was with good intensity.

JJ (100)
Shoulder Press (15x5x15/8/8/7/7)(17.5x2x5/4) Stay
Shoulder Shrugs (20x5x12/14/14/15/15)(22.5x2x12/12) Incr.
Front Raises (3x12)(5x12)(10x12) Incr.
Lat. Raises (3x12)(5x2x12) Incr.
Rear Delt Hyperextension (5x3x12)
DB Side Bends (22.5x3x15)
Cybex Rear Delts (40x12)(50x12)(60x9) Incr.

Monday Apr 16, 2007 #

Road Cycling (Commuting) 53:54 [2] 18.09 km (2:59 / km) +184m 2:50 / km
rhr:60 slept:7.0 weight:63kg shoes: Specialized Bike Shoes

Commute to/from Hägersten to/from Skanstull.

avs: 20.15
max: 43.1

Sunday Apr 15, 2007 #

Road Cycling (Commuting) 36:47 [2] * 14.49 km (2:32 / km) +102m 2:27 / km
ahr:158 max:177 rhr:60 slept:8.5 weight:63.3kg shoes: Specialized Bike Shoes

Road bike from Hägersten to Ursvik. Kept the cadence low for the intensity. Perfect weather.

avs: 23.65
max: 44

Mountain Biking 1:06:41 [4] 9.54 km (6:59 / km) +167m 6:26 / km
ahr:149 max:171 rhr:60 slept:8.0 weight:63.3kg shoes: Specialized Bike Shoes

First time mountain biking at Ursvik. It was more challenging than I had anticipated with the rocks, many roots and some short steep climbs. Met not a single biker and had a bit of challenge staying on the right trail since there was also many running and horse trails there. It was awesome!

avs: 8.59
max: 27.4

Road Cycling (Commuting) 51:35 [2] * 14.63 km (3:32 / km) +129m 3:23 / km
ahr:144 max:165 rhr:60 slept:8.0 weight:63.3kg shoes: Specialized Bike Shoes

Road bike from Ursvik to Hägersten. Was quite a bit tired from the first bike, mountain bike and trail run. Decided to take it slow and stopped for refreshment, because it was a hot day.

avs: 17.05
max: 42.5

Trail Running 1:39:41 [5] 15.0 km (6:39 / km) +299m 6:03 / km
ahr:167 max:183 rhr:60 slept:8.0 weight:63kg shoes: Salomon GCS Pro

Ran the distance at Ursvik. Was quite a bit harder after doing the road and mountain bike. However, it was good adventure race training. Should have stashed a cold soda at the transition as I was feeling a bit dehydrated close to the 10km mark. Felt like I ate enough salt and suger. I hope to do a repeat next weekend with better times overall including better supply at transition.

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