Author Archives: Rykno

Treatment and training plan for the coming 3 weeks

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So last weekend I started biking again.  Better late than never, but even I know there is not much I can do now that will get me ready for a good race in Kalmar.  But I can do what I can to make sure I will enjoy my day.

After my last two rides I have noticed that my hands go numb, and my back tightens up making it harder to breathe. Today I met up with Leon and I think we found the problem areas to work on. I will meet with Leon twice next week and one last time a week before Kalmar.  It’s only been a few hours since we met, but I can really feel a difference just sitting at my desk and walking around the office. I will try to be better at my stretching and exercises, go for some longer rides and see what happens next Monday when we meet up again.
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First time on a bike outside the city limits in a very long time

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Two weeks after my first Ironman in Kalmar last year I traveled to Tjörn for a half IM. It is truly one of my favorite races in Sweden. A simple straight forward swim course, that is wide open so no need to fight other swimmers, biking on a loop twice so you can push yourself the second time around and really get a feel if you are speeding up or slowing down and a run course that is 3+ laps around the coastal city. As far as I can remember that was the last time I was on a bike outside city limits.

Eleven months later or about 10 months too late I am back on a bike. Managed to get in a 100k ride home yesterday on my Cross.
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The Solid Open – Summary

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So yet another on-line qualifier for a Crossfit competition is over. This was my third competition and I can really see some improvements from when I started in November. For the second time I managed to perform all the WoDs Rx, something I could not do in the Reebok Open.  Then it was the muscle ups that stopped me.

But I have noticed a trend with me and these on-line WoDs.  I usually start off slow and get better week to week.
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Kustjagaren Swimrun 2015

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After Stickholm Swimrun three weeks ago I was uncertain how this race would go. Fredrik went out of town of vacation but managed to run a few days and I got in a few Swimrun workouts here in Växjö. But the days leading up to the race I started feeling better.

Friday I leave work, pack up, say good bye to the girls and head to Karlskrona with Fredrik. We arrive in plenty of time to buy gels since neither of us remembered to bring ours.
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Solid Open – Q2

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New week, new WoD. This time it is a two part no time cap beast WoD for the SOLID OPEN On-line Qualifier

15.2A

Clean and Jerk (GTOH) 1 rep max within 3 minutes

REST 3 MINUTES

15.2B

STARTING ON 7TH MINUTE (WHEN CLOCK STRIKES 06:00, LET THE TIMER RUN)

60 Double Unders
50 Wall Balls (9kg)
40 Kettlebell Swings (24kg)
30 Pullups
20 Squat Cleans (60kg)
10 HandStand Pushups

SCORE WILL BE TIME MINUS 6 MINUTES!

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Swedish Mid-summer weekend

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It is amazing how many Swedes look forward to mid-summers eve. I have lived in Sweden since 2001, but this was my 16th mid-summer in Sweden, and I can only remember it being a nice day 2-3 times max.

So the topic of the majority of conversations the week building up to mid-summers eve include, who are you spending the day with, where are you going, and something about the weather.
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