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Training Log Archive: coach

In the 7 days ending May 28, 2012:

activity # timemileskm+m
  trail running8 5:40:56 28.39(12:00) 45.69(7:28) 579
  Road bike2 2:16:33 14.21(9:37) 22.86(5:58) 198
  orienteering1 1:07:33 3.81(17:44) 6.13(11:01) 338c
  Hiking/walking1 48:13 2.01(23:57) 3.24(14:53) 40
  Total10 9:53:15 48.42(12:15) 77.93(7:37) 8508c
  [1-5]7 5:50:53
averages - sleep:6 rhr:44 weight:65lbs

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Monday May 28, 2012 #

Note
rhr:44 slept:6.0 (rest day)

Lots of work in the gardens, cutting the foot high grass with the reel push mower is a workout.
Neighborhood block party this evening. Two new couples have moved in, both the same age as Sam and Hill and both guys attended similiar small NE colleges. I think Jude and I may be the oldest couple on the street now....
C • Oldest..... 9

Sunday May 27, 2012 #

7 AM

trail running 44:02 intensity: (5:08 @0) + (25:45 @1) + (1:53 @2) + (5:16 @3) + (4:08 @4) + (1:52 @5) 3.23 mi (13:38 / mi) +84m 12:37 / mi
ahr:106 max:173 shoes: Asics 1140

Morning run with Sam and Jude. Another direction across fields and woods.
C • Uppsala 3

Saturday May 26, 2012 #

Event: Western Mass 5-Day
 
10 AM

trail running warm up/down 8:00 intensity: (1:00 @0) + (5:00 @1) + (1:14 @2) + (46 @3) 0.66 mi (12:07 / mi)
ahr:102 max:138 shoes: Icebug Celeritas

Jog from apartment to Linne clubhouse. Beatiful day joging in the trails and fields.

trail running warm up/down 22:11 intensity: (9:25 @0) + (7:58 @1) + (4:48 @2) 1.47 mi (15:05 / mi) +57m 13:28 / mi
ahr:91 max:122 shoes: Icebug Celeritas

Jog to the start, by a very scenic and circuitous route with Jude and Sam.

orienteering 1:07:33 intensity: (19:01 @0) + (30:32 @1) + (17:42 @2) + (18 @3) ***** 3.81 mi (17:44 / mi) +33m 17:16 / mi
ahr:99 max:130 8c shoes: Icebug Celeritas

Memory O training with Sam at Nasen with no trails on the map. Mosquitoes are out in the swamps, but the SW woods were really beautiful, I would say the best I have been in Sweden. Open lichen covered bare rocky ridges with small marshes.
As Sam pointed out, keeping your feet dry is hopeless, and the swamps are the best routes many times.

trail running warm up/down 7:53 intensity: (43 @0) + (7:10 @1) 0.63 mi (12:31 / mi) +13m 11:45 / mi
ahr:97 max:105 shoes: Icebug Celeritas

From clubhouse to apartment. no streets , no pavement.

Friday May 25, 2012 #

7 AM

trail running long 1:33:40 [3] 8.5 mi (11:01 / mi) +85m 10:41 / mi
shoes: Asics 1140

On the ferry ride yesterday, I spotted some runners along the shore off the north side of the ferry. Upon looking at the map, it looked like an ideal place for a morning run.
Touristing is not my favorite activity in new places, but running through woods and neighborhoods in new places I love.
I had no trouble convincing Jude and Sam to do a run around the island of
Djurgarden.
It was morning rush hour as we left the hostel, with streams of cycles on the bike path. Then along the docked boats , which seem to be permanently moored, then onto the island. Quite a few joggers for the first mile or two, but then we were alone on the winding dirt path as we passed old homes and bird sanctuary with lots of differnt birds in it, then along the south shore with a view of the harbor on the left , and old world mansions on our right.
2 PM

Hiking/walking 48:13 [0] 2.01 mi (23:57 / mi) +40m 22:33 / mi
shoes: Asics 1140

Thursday May 24, 2012 #

7 AM

trail running 12:41 [0] 0.99 mi (12:45 / mi) +37m 11:26 / mi
shoes: Asics 1140

Wednesday May 23, 2012 #

8 AM

trail running 48:35 intensity: (10:36 @0) + (30:51 @1) + (2:05 @2) + (2:36 @3) + (2:27 @4) 4.06 mi (11:58 / mi) +32m 11:41 / mi
ahr:101 max:155

Road bike 12:47 intensity: (10:17 @0) + (1:40 @1) + (50 @2) 1.07 mi (11:58 / mi) +32m 10:57 / mi
ahr:75 max:117

10 AM

Road bike 1:21:33 [0] 8.14 mi (10:01 / mi) +97m 9:39 / mi

Road bike 42:13 [0] 5.0 mi (8:27 / mi) +69m 8:06 / mi

6 PM

trail running 18:40 intensity: (48 @1) + (10:40 @2) + (2:11 @3) + (5:01 @4) 1.91 mi (9:47 / mi) +25m 9:24 / mi
ahr:126 max:163 shoes: Icebug Celeritas

7 PM

trail running 22:46 intensity: (1:00 @0) + (21:31 @1) + (15 @2) 1.95 mi (11:42 / mi) +31m 11:09 / mi
ahr:102 max:111 shoes: Icebug Celeritas

Tuesday May 22, 2012 #

8 AM

trail running warm up/down 24:43 intensity: (32 @0) + (14:56 @1) + (1:01 @2) + (1:55 @3) + (4:55 @4) + (1:24 @5) 1.81 mi (13:39 / mi) +23m 13:08 / mi
ahr:118 max:171 weight:65lbs shoes: Asics 1140

Run with Jude and Sam to meet Johan for some backbana running.

trail running hills 37:45 intensity: (18 @1) + (8:50 @2) + (28:37 @3) 3.18 mi (11:52 / mi) +192m 10:00 / mi
ahr:134 max:152 shoes: Asics 1150

The famous backbana loop of Uppsala. Johan and Sam were in sight for a few minutes, which helped me stay on course. After that I used the map to stay on the course. A few times I had to back track to find a "trail". Really a good workout which I am not used to.
Lost about 55 seconds to route finding/wrong way running.

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