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Training Log Archive: loefaas

In the 7 days ending May 19, 2013:

activity # timemileskm+m
  cycling2 3:31:00 48.3(4:22) 77.74(2:43) 713
  Other4 1:55:02 12.43 20.0 1
  Running4 1:06:14 9.02(7:20) 14.52(4:34) 19
  Orienteering1 12:03 1.53(7:52) 2.46(4:53) 46
  Total8 6:44:19 71.29 114.72 779
  [1-5]8 6:27:08

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Sunday May 19, 2013 #

5 PM

Other 32:01 intensity: (1:40 @0) + (17:13 @1) + (13:08 @2)
ahr:136 max:157

The cycling gods do not like me at all it seems after this week. Plan was another ride at my parents but apparently I had ended the ride yesterday by putting some glass in the tire which mean it was flat today, and no tools to fix it there.

Back in Uppsala I had bought new tires and stuff to fix the flat tire. But in the newly bought set the tube of gluey thing was empty (even though it was sealed), so no luck there either.

Managed to drag myself to the gym for some rowing, but was completely powerless there so did some time on the stationary bike instead.

Saturday May 18, 2013 #

Event: Göteborgsvarvet 21KM
 
9 AM

cycling 2:36:36 intensity: (5:07 @0) + (2:07:28 @1) + (23:46 @2) + (15 @3) 74.92 km (2:05 / km) +667m 2:00 / km
ahr:135 max:160

Up at my parents and longer bike ride. On a real bike today (my farther's) much more fun. Lovely day but quite a bad headwind heading home.

Friday May 17, 2013 #

10 AM

Other 38:48 intensity: (17 @0) + (4:53 @1) + (26:58 @2) + (6:40 @3) 10.0 km (3:53 / km)
ahr:152 max:169 (injured)

Rowing machine again. a 10k today, 38min. Time for some needles in the afternoon, hope for a good result

Thursday May 16, 2013 #

6 PM

cycling 54:24 intensity: (6:43 @0) + (32:09 @1) + (15:32 @2) 2.82 km (19:17 / km) +46m 17:50 / km
ahr:136 max:151

Plan was a longer bike-tour but the bike broke down quite early. Just to walk home again, but managed to drag myself to the gym for 45min on the stationary.

Wednesday May 15, 2013 #

11 AM

Running warm up/down 9:45 intensity: (21 @0) + (3:21 @1) + (6:03 @2) 2.2 km (4:26 / km) +2m 4:25 / km
ahr:136 max:147 shoes: Adidas Energy Boost

Other intervals 21:15 intensity: (26 @0) + (1:06 @1) + (4:43 @2) + (8:00 @3) + (7:00 @4) 5.0 km (4:15 / km)
ahr:139 max:156 (injured)

More rowing, changed to 5*1000m today, 45s rest
6 PM

Running warm up/down 10:44 [1] 1.67 km (6:26 / km) +9m 6:16 / km
shoes: Adidas Energy Boost

Orienteering 12:03 [3] 2.46 km (4:53 / km) +46m 4:28 / km
shoes: Adidas Energy Boost

Tuesday May 14, 2013 #

6 PM

Running 24:03 intensity: (18 @0) + (3:42 @1) + (20:03 @2) 5.68 km (4:14 / km) +5m 4:13 / km
ahr:148 max:156 shoes: Adidas Energy Boost

Other intervals 22:58 intensity: (2:19 @0) + (1:27 @1) + (8:28 @2) + (7:56 @3) + (2:48 @4) 5.0 km (4:36 / km) +1m 4:35 / km
ahr:158 max:178 (injured)

Short run and a trip to the gym for 10*500m on the rowing machine.

Running 5:23 intensity: (1:06 @1) + (4:12 @2) + (5 @3) 1.2 km (4:29 / km)
ahr:146 max:165 shoes: Adidas Energy Boost

Monday May 13, 2013 #

6 PM

Running 16:19 [1] 3.77 km (4:19 / km) +3m 4:18 / km
(injured) shoes: Adidas Energy Boost

Plan was longer bike-ride + short jog to test the calf. Mechanical problems on my mtb made me loose interest so just a short jog. Calf pretty ok in those kind of speeds.

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