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Training Log Archive: coach

In the 7 days ending Jul 24, 2021:

activity # timemileskm+m
  Road bike4 4:27:26 58.61(4:34) 94.32(2:50) 693
  trail running2 2:28:14 11.37(13:02) 18.3(8:06) 502
  paved running3 1:33:50 7.69(12:12) 12.38(7:35) 366
  orienteering1 1:17:53 3.74(20:49) 6.02(12:56) 313c
  Total10 9:47:23 81.41(7:13) 131.02(4:29) 156313c
  [1-5]10 9:21:32

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Saturday Jul 24, 2021 #

8 AM

Road bike 1:11:54 [3] 12.26 mi (5:52 / mi) +38m 5:49 / mi

To Biltema for bike parts on a clunker bike, but it had rack for the goods.

Friday Jul 23, 2021 #

11 AM

paved running warm up/down 10:51 intensity: (25 @0) + (48 @1) + (6:27 @2) + (3:11 @3) 0.89 mi (12:12 / mi) +35m 10:52 / mi
ahr:103 max:111 shoes: Saucony Kinvara TR

12 PM

trail running 1:29:33 intensity: (56 @0) + (12:38 @1) + (13:56 @2) + (1:02:03 @3) 7.35 mi (12:11 / mi) +499m 10:04 / mi
ahr:111 max:136 shoes: Saucony Kinvara TR

the lovely trails in Nasten.
1 PM

paved running warm up/down 11:10 intensity: (14 @1) + (2:13 @2) + (8:43 @3) 0.9 mi (12:25 / mi) +41m 10:52 / mi
ahr:110 max:119 shoes: Saucony Kinvara TR

Thursday Jul 22, 2021 #

11 AM

trail running 58:41 intensity: (53 @0) + (22:39 @1) + (29:04 @2) + (6:05 @3) 4.02 mi (14:36 / mi) +3m 14:34 / mi
ahr:100 max:119 shoes: Asics 1000-5

with Judy

Wednesday Jul 21, 2021 #

8 AM

paved running 1:11:49 [3] 5.9 mi (12:10 / mi) +289m 10:34 / mi
shoes: Asics 1000-5

Pre breakfast run starting with everyone, then Judy and I. She turned back after 30 minutes, I continued around Kungsholmen Island. Back just in time for the 10am buffet.
8 PM

Road bike 47:44 intensity: (6:35 @0) + (21:04 @1) + (13:21 @2) + (6:44 @3) 11.29 mi (4:14 / mi) +97m 4:07 / mi
ahr:95 max:114 shoes: Raleigh

Post dinner ride on the usual river loup.

Monday Jul 19, 2021 #

7 PM

Road bike 1:31:54 intensity: (6:17 @0) + (25:02 @1) + (13:01 @2) + (46:30 @3) + (1:04 @4) 22.54 mi (4:05 / mi) +264m 3:56 / mi
ahr:104 max:141 shoes: Raleigh

after dinner ride. great to have light so late. More walkers, riders, runners and rollerskiers than cars.

Sunday Jul 18, 2021 #

Event: SOW 2021
 
10 AM

orienteering 1:17:53 intensity: (59 @0) + (24:58 @1) + (16:58 @2) + (34:58 @3) ***** 3.74 mi (20:49 / mi) +3m 20:47 / mi
ahr:104 max:124 13c shoes: Asics 1000-5

2 PM

Road bike 55:54 intensity: (9:46 @0) + (23:14 @1) + (8:04 @2) + (14:50 @3) 12.52 mi (4:28 / mi) +294m 4:10 / mi
ahr:94 max:119 shoes: Raleigh

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