Training Log Archive: BradLundIn the 30 days ending Apr 30, 2013:
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| Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | ||||||||||||||||||||||||||||||||||||||||||
Tuesday Apr 30, 2013 #
Cycling 35:00 [3] 10.0 km (17.1 kph)
Monday Apr 29, 2013 #
Note
(rest day)
Sunday Apr 28, 2013 #
Orienteering race 1:01:56 [4] *** 9.4 km (6:35 / km) +280m 5:44 / km
spiked:16/30c shoes: Inov8 Oroc 280
Was pretty close to perfect up until 10, just slow on 3 and legs not feeling strong. 11 strated tiring and stopped too early on a different set of rocks, not looking up enough.
12 I should have just taken the road, I went too slowly on the straight route to try not make a mistake, was heading straight into it but wasn't sur3, saw another control and ran to it. 13 was chilled just headed straight into three socks and looked for a control. 14 spotted was pretty easy so I ran hard in the rightist direction ended up too low tho but could still use the green to lead me in. 15 was awkward.
16 and 17 jeasy just tough up the hill.
18 eAsy. 19 is where it started falling apart for the final section.. loads of hesitation, then missed 20 too low. Losing concentration not heading control descriptions. 22 lost a lot of time, went too far and had to loop around. 23 was fine. 24 didn't take the fastest route and went too slow up the hill. In the rocky stuff. 25 was really slow thru the felling.
26 was awkward, 27 chilled, 28 bad, second time I've had a major stuff up on this feature, last time it cost me S.A. champs. 29 got lucky, then to the finish was easy.
Got the win, disappointed I didn't get under an hour, 57 would have been a good time.
Need to do loads more hills. More tempo run's and loads of speeeed!!!! Keen to come back to legendary mapumalanga in a month for training camp and hit good speeds in this technical forest.
Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Inov8 Oroc 280
Orienteering 30:00 [3] 4.0 km (7:30 / km) +50m 7:04 / km
shoes: Inov8 Oroc 280
Saturday Apr 27, 2013 #
Running 15:00 [3] 3.0 km (5:00 / km)
shoes: Inov8 Oroc 280
Orienteering race 33:14 [4] 4.5 km (7:23 / km) +110m 6:35 / km
shoes: Inov8 Oroc 280
Awesome to run here again, as always the first day running here is a challenge. I've never gone in with the right orienteering mode switched on. 1 and 2 were shaky. 3 was a big miss, like a minute there. Wasted about 30 seconds not knowing what to do then smashed it to the road to relocate. 4 was the big miss of the day, lost like 3 minutes. Bearings were horrible the whole day, compass is really important hear. In the area at 4 and smashed it to the road again to relocate (hard work doing this) 5 was slow but decent, 6 was alright, used features well for the first time. 7 and 8 were slow but ok. 9 was quality, probs the easiest control of the day so smashed it all the way, couldv had a better route, but bearing lead me wrong. 10,11,12 were slow but fine, 13 used the ditch and found it ok. 14 pushed hard up the hill, bearing was bad for the first half of the leg tho. 15 stuffed around, 16 bad bearing, 17 fine.
Got the win at least but couldv got under 30 easy. Keen for tomorrow! Is under 60 min possible? We'll see :P
Friday Apr 26, 2013 #
Cycling 20:00 [3] 5.0 km (15.0 kph)
Thursday Apr 25, 2013 #
Cycling 20:00 [3] 5.0 km (15.0 kph)
Wednesday Apr 24, 2013 #
Orienteering 15:30 [3] 2.2 km (7:03 / km) +60m 6:12 / km
shoes: Inov8 f-lite 195 Black
Thought I was running the prelim, so took it chilledish, was gonna go hard on the final. but then I finished and realised I'd printed out 2 copies of the Final :/ haha. Didn't make any mistakes, just hesitations.
So then just ran around for another 5 minutes on the tricky paths. was pretty tired from yesterday tho. At least I still have the women's prelim for another wednesday.
Orienteering 5:00 [3] 1.0 km (5:00 / km)
Hockey 20:00 [3]
Tuesday Apr 23, 2013 #
Cycling 20:00 [2] 5.0 km (15.0 kph)
Running 25:00 [3] 5.0 km (5:00 / km)
shoes: New Balance 890 revlite
Running race 10:02 [5] 3.0 km (3:21 / km)
Kind of stuffed this one up a bit.. The amazing groenkloof track was getting painted, so had to run at LC in the dark.
Started off like a toss, was 2 seconds slower than my target split after only 200 metres, so was playing catch up the whole time. felt like I kept on speeding up then slowing down. running by urself is shiity, at least I had my control description holder with my target splits to share the run with.
Bleak I didn't get under 10. Still a new PB tho.. but that's not saying much for me and 3000. 6 weeks till the next one, going for 9:30 :D gonna be interesting! Loads of speed work to do.
Monday Apr 22, 2013 #
Cycling 20:00 [2] 5.0 km (15.0 kph)
Running 28:39 [3] 6.3 km (4:33 / km)
shoes: New Balance 890 revlite
keen for tomorrow!
Sunday Apr 21, 2013 #
Running 40:28 [3] 8.55 km (4:44 / km)
shoes: New Balance 890 revlite
Was as if I couldn't have gone faster if I tried. At least I got up Cowley Road.
Saturday Apr 20, 2013 #
Running 40:00 [3] 8.4 km (4:46 / km)
shoes: New Balance 890 revlite
bummed about waterstone being postponed. Very keen for next weekend :D
Thursday Apr 18, 2013 #
Running 38:45 [3] 7.6 km (5:06 / km)
shoes: New Balance 890 revlite
Cycling 20:00 [2] 5.0 km (15.0 kph)
Wednesday Apr 17, 2013 #
Cycling 20:00 [2] 5.0 km (15.0 kph)
Hockey 20:00 [3]
Running 20:36 [2] 4.0 km (5:09 / km)
shoes: New Balance 890 revlite
Tuesday Apr 16, 2013 #
Cycling 40:00 [2] 10.0 km (15.0 kph)
Orienteering 5:00 [3] 1.0 km (5:00 / km)
shoes: New Balance 890 revlite
Also did some puzzles with JWOC maps after running a tennis course. need to get the maps printed in the right scale tho.. Did some route choice on the sprint and long maps, need to get them laminated for unlimited space for activities!
Running warm up/down 16:06 [3] 3.2 km (5:02 / km)
shoes: New Balance 890 revlite
Running intervals (thousands) 20:27 [5] 6.0 km (3:25 / km)
3:31
3:27
3:26
3:25
3:21
3:17
Shouldv started harder. now I just need to orienteer at that speed... ha ... ha
Monday Apr 15, 2013 #
Note
(rest day)
Sunday Apr 14, 2013 #
Orienteering race 18:46 [5] *** 4.4 km (4:16 / km) +60m 4:00 / km
spiked:22/25c shoes: Inov8 f-lite 195 Black
Solid race a TUT, was keen for this one and pushed nicely, probably couldv gone harder in some places.
lost about 10 secs on 2 with a bad exit angle and then was a bit confused in the circle.
lost some seconds on 13 stopping to read the olive green detail. Lost like ten seconds on 15 somehow? i hesitated early on trying to pick the right path, but probs mainly lost cos of going slow up the stairs.
16 i reckon the fastest couldv been to go south if you opened up nicely on the wide roads, but tim was 10 seconds slower (him taking south and me going thru the middle) than me.
rest of the course was field running, so just tried to keep the pace up and feel the burn. Think I put in a solid effort and was pretty finished going to the last.
Happy with the win! First time beating Mike in a Sprint in a long time. It was definitely the hair cut and running without a compass :P
Orienteering warm up/down 19:00 [3] 2.8 km (6:47 / km)
shoes: Inov8 f-lite 195 Black
Running warm up/down 15:00 [3] 2.5 km (6:00 / km)
shoes: New Balance 890 revlite
Saturday Apr 13, 2013 #
Note
Hockey 20:00 [3]
Thursday Apr 11, 2013 #
Cycling 25:00 [3] 6.25 km (15.0 kph)
Hockey 20:00 [3]
Wednesday Apr 10, 2013 #
Cycling 20:00 [2] 5.0 km (15.0 kph)
shoes: Inov8 f-lite 195 Black
Running warm up/down 19:38 [2] 3.8 km (5:10 / km)
shoes: New Balance 890 revlite
Running intervals 22:50 [5] 6.15 km (3:43 / km)
shoes: Inov8 f-lite 195 Black
struggled to finish the sesh, but did what i planned to, so quite happy, times are ok i guess, legs were a bit tender. but they should be good for the weekend.
times:
7:34
7:44
7:42
smashed on the last 500, reminded me of some tough races, need to get that feeling in orienteering races.
Tuesday Apr 9, 2013 #
Cycling 20:00 [3] 5.0 km (15.0 kph)
Hockey 20:00 [3]
Running 26:49 [3] 5.7 km (4:42 / km)
shoes: New Balance 890 revlite
Monday Apr 8, 2013 #
Cycling 32:00 [2] 8.0 km (15.0 kph)
Sunday Apr 7, 2013 #
Note
http://3drerun.worldofo.com/2d/runningwild.php?ani...
Running long 1:30:34 [3] 18.8 km (4:49 / km)
shoes: New Balance 890 revlite
Finally understand why some people enjoy long runs. Also think I'm starting to fall in love with Pretoria, or at least the area I'm in. All around us are awesome views. This run was defo's one of the most enjoyable, ever. It's also probably the longest training run I've ever done.
Ran up thru waterkloof suburb, down Lawley road, has to be one of the richest roads in Pretoria, when theres 2 separate gates, one for entrance and the other for exit you know some people have too much money. then ran till I eventually hit Johann Rissik Dr and ran down some hill then turned around and ran back up it, then thru klapperkop at the perfect time, sun was setting and lights everwherrr. then pretty much downhill and home in the dark.
Saturday Apr 6, 2013 #
Running 10:00 [3] 2.0 km (5:00 / km)
shoes: New Balance 890 revlite
Friday Apr 5, 2013 #
Running warm up/down 15:00 [3] 2.2 km (6:49 / km)
Running intervals 14:02 [5] 4.0 km (3:31 / km)
shoes: New Balance 890 revlite
First intervals training in a long time was tough. Intervals probs feels a lot better in a group and not at 10pm?? but had to get a run in!
times were 3:32, 3:27(bit downhill), 3:33, 3:30(bit downhill).
Was planning on 6..
Rest was 2:30 between them.
Thursday Apr 4, 2013 #
Cycling 20:00 [2] 5.0 km (15.0 kph)
Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: New Balance 890 revlite
Running tempo 25:35 [4] 6.0 km (4:16 / km)
shoes: New Balance 890 revlite
Loops around groenkloof neighbourhood close to klapperkop
:/ feel like I shouldn't have to push this hard for the pace, probably just last week still in my legs
Wednesday Apr 3, 2013 #
Cycling 20:00 [2] 5.0 km (15.0 kph)
Running 38:55 [3] 7.7 km (5:03 / km) +60m 4:52 / km
shoes: New Balance 890 revlite
Defo's need to do more hills every week. Legs felt a bit wobbly after last week but pretty happy. Keen for next weekends sprint, gonna go flat out! Definitely a good place for speed. Slower than Jess on her run today :/ embarrasing..
Tuesday Apr 2, 2013 #
Note
(rest day)
Monday Apr 1, 2013 #
Orienteering 54:00 [3] 9.15 km (5:54 / km) +50m 5:45 / km
shoes: Inov8 Oroc 280
Decent run, not pushing too hard, also ran without a compass, which was good training.
Forgot to start GPS again so bit of an estimate.
Pushed on the last five to get ahead of Chimothy Tambers.