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Training Log Archive: roar

In the 1 days ending May 16:

activity # timemileskm+m
  Running (road)1 1:02:11 4.96(12:32) 7.98(7:47)
  Cycling2 30:56
  Total2 1:33:07 4.96 7.98
  [1-5]2 1:27:07
averages - sleep:9 rhr:44 weight:81.2kg

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Tu

Tuesday May 16 #

Note

Selected for WOC Long. Woo.

Not a huge surprise after the weekend but nice to get the confirmation. Looking forward to it now.
8 AM

Note
rhr:44 slept:9.0 weight:81.2kg

This week is about recovery he says, but also doing some fun things. Also doing a lot of reading about training and working out where to get a coach from.
The weather is supposed to get nice this week too!

Monday: rest
Tuesday: easy - I'll jog testbana to be sociable
Wednesday: 45 mins easy
Thursday: Blodomloppet 10k. Whatever you believe about Uppsala, this is not flat. Followed by a picnic. Taking it handy so will be slightly more than 50 mins.
Friday: rest
Saturday: 30 mins easy +4x100m strides (moving apartment?)
Sunday: Centrum team sprint (4 leg sprint relay with 2 people per team) with Gina. The big questions, how do you run this? What do you do with the 15 min rest between your legs?
5 PM

Cycling 17:54 intensity: (3:58 @0) + (12:15 @1) + (1:40 @2) + (1 @3)
ahr:121 max:152 shoes: Cannondale CAAD8

Took the speedy bike out of the garage as it was sunny and the roads are all clean. Very nice. A guy on an electric bike just about passed me out through Sommaro. I asked if I could draft and he said yes. An excellent pull it was too

Running (road) 1:02:11 intensity: (1:34 @0) + (16:00 @1) + (43:58 @2) + (39 @3) 7.98 km (7:47 / km)
ahr:111 max:156 shoes: Inov8 X-Talon 2016

Did the warm up with the people doing the Testbana including some strides and then jogged it with Johanna who was also tired after the weekend. Beautiful day and some lovely paths meant this was super enjoyable. Somehow I screwed up the watch usage and paused it for the duration of actually doing the course. Legs heavy but coming to life.
7 PM

Cycling 13:02 intensity: (28 @0) + (12:33 @1) + (1 @3)
ahr:119 max:142 shoes: Cannondale CAAD8

Cycle home. So much quicker on this bike. First bit was with Ross and then
I stopped by the new apartment. Only started the watch later.

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