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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BradLund

In the 28 days ending Feb 28, 2013:

activity # timemileskm+mload
  Running12 6:00:20 44.55(8:05) 71.7(5:02) 1301060.0
  Orienteering4 3:35:10 18.56(11:35) 29.88(7:12) 33526 /38c68%895.8
  Cycling8 3:00:00 28.58(9.5/h) 46.0(15.3/h)360.0
  Frisbeeeee1 1:00:00240.0
  Strength1 15:0045.0
  Total25 13:50:30 91.7 147.57 46526 /38c68%2600.8

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Thursday Feb 28, 2013 #

Cycling 20:00 [2] 5.0 km (15.0 kph)

Wednesday Feb 27, 2013 #

Cycling 20:00 [2] 5.0 km (15.0 kph)

6 PM

Running 9:00 [2] 2.0 km (4:30 / km)
shoes: New Balance 890 revlite

Running 28:50 [3] 6.3 km (4:35 / km)
shoes: New Balance 890 revlite

nice route around groenkloof campus, did three laps of about 2.1 km, nice running on grass and up some steep embankments and shiz

Strength 15:00 [3]

leg lifts lunges, strides, sit ups and inside leg lifts

Running warm up/down 9:00 [2] 1.5 km (6:00 / km)
shoes: New Balance 890 revlite

jog back to flattasaurus

Tuesday Feb 26, 2013 #

9 AM

Cycling 20:00 [2] 5.0 km (15.0 kph)

campus and back
7 PM

Running 10:00 [3] 1.9 km (5:16 / km)
shoes: New Balance 890 revlite

Running tempo 15:00 [4] 3.3 km (4:33 / km)
shoes: New Balance 890 revlite

Pretty much a downhill tempo,

pretty slow

Running 5:32 [2] 1.1 km (5:02 / km)
shoes: New Balance 890 revlite

Monday Feb 25, 2013 #

9 AM

Cycling 20:00 [2] 5.0 km (15.0 kph)

Sunday Feb 24, 2013 #

Orienteering 30:00 [3] 6.0 km (5:00 / km)
shoes: Adidas

picking up, putting out controls and everything else at protea ridge.

Thursday Feb 21, 2013 #

Cycling 20:00 [2] 5.0 km (15.0 kph)

campus and back

Wednesday Feb 20, 2013 #

Cycling 30:00 [2] 8.0 km (16.0 kph)

8 PM

Running 31:30 [3] 6.6 km (4:46 / km)
shoes: Inov8 f-lite 195 Black

Felt pretty good,

hills are hectic on this route, pretty much like stairs.

Tuesday Feb 19, 2013 #

8 PM

Running 22:00 [3] 4.1 km (5:22 / km)
shoes: Inov8 f-lite 195 Black

Not too great, at least got the legs going again after a hard weekend. Don't think my body is fully hydrated or nutritiofied from sickness either

Monday Feb 18, 2013 #

Note

been so sick, was thinking of telling my parents that they could put me down. worst stomach bug ever. probably got 2 hours sleep really horrible, pretty sure it was from lakenvlei dam, so hopefully this note will remind me next time to not swim in it. I wont go into too much detail about the sickness, I don't think anyone would enjoy reading about that, not even myself when looking back on this post in years to come. haha
C • Haha, so u went swimming in... 3

Sunday Feb 17, 2013 #

Event: Gauteng Cross Country 2 - Belfast
 

Orienteering race 1:22:30 [5] *** 12.68 km (6:31 / km) +265m 5:54 / km
spiked:16/20c shoes: Inov8 Oroc 280

Day 2 Chasing Starts,

Started 5 min back on mike, and 1 minute back on nic.

Could see Nic going to the start control already, catching him steadily up till 3, where we found mike, who had been running around for 5 minutes at that control, i feel pretty guilty for 3 didnt too much orienteering more just running behind nic and mike till we found the control and ran away from Nic.

4, 5, 6,7,8 were pretty easy, with mike as a bit of a guide as he pulled away from me. 9 was good until i ran off the straight line and then stuffed around in the circle a bit. 10 was a lot greener than on the map. caught mike again at 11, he made a bugger up there,

12 was a very long leg which i stuffed up horribly, should have gone the straight route, but i went low past the open area, and just kept on choosing wrong, losing 3 minutes to mike here.

up to 16 was fine, just really tiring.17 lost some time due to being tired. eventually finished minute and a bit behind mike, so 2nd over 2 days, but won on the day by about 4 min.

Course 1 - Splits

Saturday Feb 16, 2013 #

Event: Gauteng Cross Country 1 - Belfast
 

Orienteering race 42:40 [5] *** 6.2 km (6:53 / km) +70m 6:31 / km
spiked:10/18c shoes: Inov8 Oroc 280

Day 1 of an epic 2 day :)

started pretty well but maybe a bit hard, lost like 15 seconds on 3 and 5, on 3 did too much of a banana and 5 went 30m too far. went below the marsh to 6 then stuffed up my bearing from there, ending up way too high and having to cross thru some slow marsh close to control.

7,8,9 were decent, probably just lost time on not staying on the line. ten my bearing was shit, same on 11, 12 also bit of a banana, 13 lost 30 seconds, was too low, up to 16 good.

17- heading straight for the control but thought the hill was the hill to the south so went north. lost almost 2 min

5 minutes behind mike tho :O too unfit

Course 1 - Splits

Friday Feb 15, 2013 #

Orienteering 1:00:00 [3] 5.0 km (12:00 / km)
shoes: Adidas

running around protea ridge

Tuesday Feb 12, 2013 #

7 PM

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: Adidas

Running intervals (fartlek) 23:00 [4] 4.6 km (5:00 / km)
shoes: Adidas

loops around the neighbourhood,

did something like:
1:00, 1:00 recovery jog
1:30, 1:30 jog
2:00, 3:00 jog
1:00, 1:00
1:30, 1:30
2:00, 2:00
1:30,1:30
1:00

so 11:30 of hard running, this weekend is gonna be grand! back in the forest again, keen to see where I am at compared to the others, also very amped for the chasing starts :D

Monday Feb 11, 2013 #

9 PM

Running 40:00 [2] 8.1 km (4:56 / km) +100m 4:39 / km
shoes: Adidas

Ran around da neighbahood, was sweet

Sunday Feb 10, 2013 #

11 AM

Running 35:00 [3] 7.0 km (5:00 / km)
shoes: Adidas

Ran around protea ridge in between looking for obvious map updates

Thursday Feb 7, 2013 #

Running 31:30 [4] 6.0 km (5:15 / km)

did some hill sprints felt good

Tuesday Feb 5, 2013 #

Cycling 30:00 [2] 8.0 km (16.0 kph)

Rode to shops n tuks
6 AM

Running 13:14 [3] 2.6 km (5:05 / km)
shoes: New Balance 890 revlite

6 PM

Running 37:30 [3] 7.4 km (5:04 / km) +30m 4:58 / km
shoes: New Balance 890 revlite

Awesome run, think the legs know what running is again, soon they will be friends

Monday Feb 4, 2013 #

10 AM

Running 15:00 [2] 2.6 km (5:46 / km)
shoes: New Balance 890 revlite

Walked back after lectures, ran up the hils and walked the rest
5 PM

Running 22:14 [3] 4.6 km (4:50 / km)
shoes: New Balance 890 revlite

Legs feel decent now, windy and hilly..... sweet

Friday Feb 1, 2013 #

Frisbeeeee 1:00:00 [4]

Pretty intense o
8 AM

Cycling 20:00 [2] 5.0 km (15.0 kph)

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