Training Log: Andrew

In the last 7 days:

activity

time

miles

climb

Running

3:27:00

23.3

(8:53)

37.5

(5:31)

Cycling

1:51:00

24.85

(4:27)

40.0

(2:46)

Running Drills

24:00

Orienteering

16:17

2.05

(7:56)

3.3

(4:56)

15 /

17c

88%

Total

5:58:17

50.21

80.8

15 /

17c

88%

2:26

0:00

Friday May 9
	Cycling 1:51:00 [1] 40 km (2:46 / km)
	ahr:134
	Mountain Biking, LL30km + hjorthagen to start + finish to Hjorthagen. Did 30km in around 80min... not bad after a long, long break from biking. A little cross training to give my legs a break from all the running lately.

	C • Week-end 1
Thursday May 8
	Note

	Why I messed up this weekend - automatic behaviour inadequate to the task at hand: http://www.latimes.com/news/opinion/la-op-marcus4-... Also why Thierry is the best orienteer in the world - he trains all possible optimal behaviours so that they become automatic. Also why sports psychology is important...

	C • Routegadet 14

	C • if I see a map... 2
	Running 39:00 [1] 7 km (5:34 / km)
	ahr:130
	Steady Run, Norra Djurgården
	Running Drills 24:00 [1]
	ahr:125
	Running Drills
	Running warm up/down 21:00 [1] 4 km (5:15 / km)
	ahr:125
	Warm Up from Säcka to Södergarn
	Running intervals 38:00 [3] 6 km (6:20 / km)
	ahr:155
	Forest Intervals, 3 x 2km intervals, 2min rest. Slow for the first, sped up to 10:30 and 10:20 for the last two. Heart rate was quite low comparing with normal interval heart rates, even on the last two... Makes sense - a 2km forest interval can only be run at a pace slightly faster than race pace.
	Running warm up/down 24:00 [1] 4 km (6:00 / km)
	ahr:126
	Cool Down from Södergarn to Säcka
Wednesday May 7
	Running 1:01:00 [1] 12 km (5:05 / km)
	ahr:138
	Steady Jog, Norra Djurgården
	Running warm up/down 10:00 [1] 2 km (5:00 / km)
	ahr:138

	Orienteering race 16:17 [4]*** 3.3 km (4:56 / km)
	ahr:171 spiked:15/17c
	Orienteering Event, Sprint DM, Finished 7th, 1min 11sec down on GG. Not bad going for me, especially given that I don't do many sprint races... Poor route choice on a couple of legs, losing 5-10 sec or so each time. Otherwise I was very much on the ball.

	C • bloody hell 2
	Running warm up/down 14:00 [1] 2.5 km (5:36 / km)
	ahr:132

Weather

Stockholm, Sweden Fair 50°F (feels like 44F) Humidity: 32%, Winds: 17mph Useful Daylight: 3:21 AM - 10:08 PM more details Weather data provided by weather.com®

Monday May 12	56 F AM Clouds / PM Sun	20%
Tuesday May 13	60 F Partly Cloudy	20%
Wednesday May 14	54 F Light Rain	60%
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