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Training Log Archive: coach

In the 9 days ending Jul 19, 2022:

activity # timemileskm+m
  trail running6 4:58:24 20.62(14:28) 33.19(9:00) 396
  Road bike4 4:00:24 51.87(4:38) 83.48(2:53) 94
  Mt Bike1 2:26:03 21.28(6:52) 34.25(4:16) 100
  paved running3 1:27:58 6.2(14:11) 9.98(8:49) 5
  orienteering1 45:09 1.8(25:05) 2.9(15:35)9c
  Exercises1 12:00
  Total13 13:49:58 101.77 163.79 5959c
  [1-5]13 12:22:24

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MoTuWeThFrSaSuMoTu

Tuesday Jul 19, 2022 #

10 AM

Road bike 1:22:32 [3] 15.78 mi (5:14 / mi) +62m 5:10 / mi
shoes: Raleigh Technium

River loop then downtown to pick up the training maps.
12 PM

trail running 51:17 intensity: (31 @0) + (1:23 @1) + (8:32 @2) + (38:57 @3) + (1:41 @4) + (13 @5) 4.06 mi (12:38 / mi) +62m 12:04 / mi
ahr:115 max:145 shoes: Asics GT-1000

running the Gula Stigen until I caught Judy.
4 PM

orienteering 45:09 [3] ***** 1.8 mi (25:05 / mi)
9c shoes: Icebug OLX

Ostuna with Judy..

Monday Jul 18, 2022 #

8 AM

trail running 31:45 intensity: (10:00 @0) + (20:32 @1) + (7 @2) + (1:06 @3) 1.83 mi (17:21 / mi) +4m 17:15 / mi
ahr:83 max:103 shoes: Saucony Kinvara TR

Morning run with Judy followintg the Trimtex MTB trail.
11 AM

Mt Bike long 2:26:03 intensity: (40:40 @0) + (1:13:54 @1) + (13:54 @2) + (17:35 @3) 21.28 mi (6:52 / mi) +100m 6:46 / mi
ahr:88 max:121

Vasa 30km trail with Sam. Always wear a helmet note....on a technical trail going downhill the front wheel went airborn, so when I turned the wheel, I went straight, using my head to stop on a tree....struck the very front of the helmet. Picked myself up and continued. Later inspection showed a slight mark on the helmet shell, but the foam was undented nor cracked. Legs tired but good practice for D2R2.

Sunday Jul 17, 2022 #

Event: OOcup/2022
 
6 PM

trail running 57:44 intensity: (56 @0) + (35:38 @1) + (20:01 @2) + (1:09 @3) 3.92 mi (14:44 / mi) +263m 12:11 / mi
ahr:97 max:109 shoes: Saucony Kinvara TR

Evening run with Judy at Hogbo Bruk.

Saturday Jul 16, 2022 #

2 PM

paved running 58:12 intensity: (27 @0) + (19:34 @1) + (24:08 @2) + (14:03 @3) 3.98 mi (14:37 / mi) +4m 14:35 / mi
ahr:102 max:124 shoes: Asics GT-1000

with Judy

Friday Jul 15, 2022 #

Exercises (PT ) 12:00 [1]

50 heeldrops
C • a favor to ask 3
2 PM

paved running 13:53 intensity: (29 @0) + (59 @1) + (1:48 @2) + (10:37 @3) 1.13 mi (12:15 / mi) +1m 12:12 / mi
ahr:108 max:119

trail running 56:36 intensity: (1:43 @1) + (4:54 @2) + (49:59 @3) 4.35 mi (13:01 / mi)
ahr:114 max:130 shoes: Asics GT-1000

3 PM

Road bike 36:03 intensity: (12:35 @0) + (19:17 @1) + (1:49 @2) + (2:22 @3) 6.87 mi (5:15 / mi)
ahr:83 max:113 shoes: Raleigh Technium

checking out the O Ringen village, nothing but a few stakes in the fields..

Thursday Jul 14, 2022 #

12 PM

trail running 40:54 intensity: (1:35 @0) + (36:25 @1) + (2:31 @2) + (23 @3) 2.67 mi (15:19 / mi) +38m 14:41 / mi
ahr:92 max:104 shoes: Asics GT-1000

with Judy

paved running 15:53 intensity: (45 @0) + (15:02 @1) + (6 @3) 1.09 mi (14:34 / mi)
ahr:88 max:99 shoes: Asics GT-1000

Road bike 46:49 intensity: (5:36 @0) + (21:24 @1) + (12:09 @2) + (7:40 @3) 11.14 mi (4:12 / mi) +28m 4:10 / mi
ahr:95 max:117 shoes: Raleigh Technium

Caught in some heavy rain, a few stops to shelter, but then in cleared...

Wednesday Jul 13, 2022 #

11 AM

Road bike 1:15:00 intensity: (11:23 @0) + (11:49 @1) + (9:28 @2) + (42:14 @3) + (6 @4) 18.08 mi (4:09 / mi) +4m 4:09 / mi
ahr:105 max:138 shoes: Raleigh Technium

2 PM

trail running 1:00:08 intensity: (2:37 @0) + (16:53 @1) + (29:07 @2) + (11:31 @3) 3.79 mi (15:52 / mi) +30m 15:29 / mi
ahr:100 max:118 shoes: Asics GT-1000

with Judy

Tuesday Jul 12, 2022 #

Event: Fin5 - Orienteering Week
 
Event: The World Games 2022
 

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