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Training Log Archive: coach

In the 7 days ending Jul 20, 2019:

activity # timemileskm+m
  Road bike8 9:04:43 120.79(4:31) 194.39(2:48) 1535
  orienteering1 1:25:35 2.97(28:49) 4.78(17:54) 8913c
  Mt Bike1 43:19 5.54(7:49) 8.92(4:51) 99
  trail running1 23:17 0.85(27:23) 1.37(17:01) 12
  Exercises2 23:00
  Total12 11:59:54 130.15 209.46 173413c
  [1-5]12 10:24:52
averages - sleep:8.2 weight:148lbs

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Saturday Jul 20, 2019 #

Exercises 5:00 [3]

6x30s 1 leg stand, 20/20 heeldrops.

Note
(injured)

Driving to O Ringen tomorrow. Calf injury has coalesced to swelling along the outside of the lower fibula. No pain when biking, comes and go when running, gets really sore when sitting and lying. I think swelling takes place and pushes on some nerves. I was using Ibuprofen every night, but really want to get off that. I found that raising my leg for a minute or so relieved the pain. Maybe it helps the lymphatic system circulate?

Note

The weather is so delightful in Uppsala. Perhaps a bit warmer than normal, but totally pleasant from a New Englander's point of view. About 25-32 C during the day, and falling nicely to about 15 overnight. The humidity is low compared to Boston, so it feels so fresh and invigorating even with the temp in the 80's F. Going out to run or bike is always a pleasant experience.
3 AM

Road bike 13:29 [3] 2.25 mi (6:00 / mi) +14m 5:53 / mi
slept:8.0 (injured)

Down to the lake for swimming with the family.
6 AM

Road bike 18:42 [3] 2.8 mi (6:41 / mi) +45m 6:22 / mi

10 AM

Road bike 54:28 [3] 8.81 mi (6:11 / mi) +128m 5:55 / mi

To the store to buy some calf compression, but forgot my wallet.....

Friday Jul 19, 2019 #

4 AM

Road bike 2:28:16 intensity: (27:57 @0) + (1:06:26 @1) + (33:19 @2) + (19:42 @3) + (9 @4) + (43 @5) 31.64 mi (4:41 / mi) +439m 4:30 / mi
ahr:93 max:170 weight:145lbs

Long ride with Judy, D2R2 prep.
Lovely day about 80, low humidity.

Thursday Jul 18, 2019 #

4 AM

Mt Bike 43:19 [2] 5.54 mi (7:49 / mi) +99m 7:25 / mi
(injured)

Ride down the Gula Stigen to where the family was picking raspberries, then down to the lake and back.
Lower calf particuliarly sore afterward.
10 AM

Road bike 58:12 intensity: (3:31 @0) + (5:52 @1) + (3:11 @2) + (43:06 @3) + (1:54 @4) + (38 @5) 15.33 mi (3:48 / mi) +125m 3:42 / mi
ahr:114 max:146

Pre dinner ride.
Got stopped at the drawbridge for the first time ever.

Wednesday Jul 17, 2019 #

5 AM

trail running 23:17 intensity: (19:58 @0) + (3:07 @1) + (12 @3) 0.85 mi (27:23 / mi) +12m 26:16 / mi
ahr:71 max:95 slept:8.0 weight:148lbs shoes: Icebug OLX

Run to one of the Oringen starts.

orienteering 48:00 intensity: (19:40 @0) + (23:46 @1) + (1:05 @2) + (3:29 @3) *** 1.59 mi (30:11 / mi) +46m 27:42 / mi
ahr:82 max:111 7c (injured) shoes: Icebug OLX

Test run and putting in stakes for the Oringen 2020 H85 course.
Rt calf sore but manageable.

orienteering 37:35 intensity: (7:03 @0) + (14:23 @1) + (4:46 @2) + (11:23 @3) **** 1.38 mi (27:14 / mi) +43m 24:49 / mi
ahr:95 max:135 6c shoes: Icebug OLX

Out again to hammer in 6 more stakes.
C • Oringen H85 4

Tuesday Jul 16, 2019 #

11 AM

Road bike 1:24:00 intensity: (7:13 @0) + (15:48 @1) + (11:50 @2) + (49:01 @3) + (8 @4) 19.77 mi (4:15 / mi) +315m 4:03 / mi
ahr:105 max:138 weight:150lbs (injured)

Monday Jul 15, 2019 #

Exercises (Ballista routine) 18:00 [3]
weight:148lbs

plus 20/20 heeldrops, 15 pushups, 25situps and another 20 heeldrops later
5 PM

Road bike 1:13:41 [3] 17.26 mi (4:16 / mi) +151m 4:09 / mi
slept:8.5 (injured)

After a day of rain, clearing arrived. Everyone got out, the others ran with Sofie, I woke from a nap to find the sun shining and quickly got on the bike for a ride before dinner.

Sunday Jul 14, 2019 #

Event: Fin 5
 
10 AM

Road bike 1:33:55 intensity: (9:40 @0) + (31:10 @1) + (18:04 @2) + (35:01 @3) 22.93 mi (4:06 / mi) +318m 3:56 / mi
ahr:99 max:130 weight:149lbs (injured)

Post travel ride in Uppsala.

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