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Training Log Archive: franklinwood

In the 7 days ending Apr 28, 2007:

	activity	#	time	miles		km		+m
	Road Cycling	4	4:15:59	55.3	(4:38)	88.99	(2:53)	477
	Trail Running	1	1:28:50	9.32	(9:32)	15.0	(5:55)	291
	Hiking	1	50:00	3.11	(16:06)	5.0	(10:00)	200
	Swimming	1	30:00	0.17	(2:52:26)	0.28	(1:47:09)
	Total	5	7:04:49	67.9	(6:15)	109.27	(3:53)	968
averages - sleep:9.9 rhr:60 weight:62.6kg

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Saturday Apr 28, 2007 #

Hiking 50:00 [1] 5.0 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, 2007 #

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, 2007 #

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, 2007 #

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] 15.0 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.

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, 2007 #

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, 2007 #

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.

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