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Training Log Archive: BradLund

In the 30 days ending Jun 30, 2013:

activity	#	time	miles		km		+m				load
Orienteering	7	7:09:14	33.83	(12:41)	54.45	(7:53)	1665	40 /	67c	59%	1534.2
Running	11	5:27:34	43.21	(7:35)	69.54	(4:43)	250				1067.7
Cycling	1	45:00	7.77	(10.4/h)	12.5	(16.7/h)					135.0
Total	18	13:21:48	84.81	(9:27)	136.49	(5:52)	1915	40 /	67c	59%	2736.8

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Wednesday Jun 26, 2013 #

Orienteering 1:10:00 [3] 6.2 km (11:17 / km) +300m 9:05 / km
shoes: Inov8 Oroc 280

Middle dist training, loops of about one k each, pretty technical on a steep slope so min/k is pretty slow, really fun once you get going, and the Middle is pretty much gonna be a downhill race

C • Have you... 4

Orienteering 1:00:00 [3] 6.0 km (10:00 / km) +350m 7:45 / km
shoes: Inov8 Oroc 280

Long distance training on dobrosov, didnt do the full thing, flowing nicely thru the first 9 or ten, then ankle a bit stuffed so decided I'd got what I needed from the sesh and just did the 15-16 route then to the finish

Tuesday Jun 25, 2013 #

Running 8:45 [3] 2.5 km (3:30 / km)
shoes: Inov8 f-lite 195 Black

Tempo with tim

Running 15:00 [3] 2.78 km (5:24 / km)

Monday Jun 24, 2013 #

Orienteering 50:00 [3] 8.0 km (6:15 / km)

Long and middle training , the middle area is legit :D

Sunday Jun 23, 2013 #

Orienteering 40:00 [3] 6.25 km (6:24 / km) +50m 6:09 / km
shoes: Inov-8 X Talon 190

Second relay training, Intervals were solid with all of us running a similar loop, Dominated on the first one.

C • And the rest? ;) 1

9 AM

Orienteering (Relay) 46:00 [3] *** 7.0 km (6:34 / km) +70m 6:16 / km
16c

First session in Czech :)

Relay traing at lesny hrbitov

The white forest is really quick, the greens aren't that bad, gonna be really fast running first leg. Pretty chilled, awesome to be running in Europe again.

First run in my new x talons, which are so sick!

Thursday Jun 20, 2013 #

Running warm up/down 24:10 [3] 4.8 km (5:02 / km)
shoes: New Balance 890 revlite

Running 9:20 [3] 1.7 km (5:29 / km) +90m 4:20 / km
shoes: New Balance 890 revlite

6 hill sprints (about 140m)

all about 32 secs,

Leave for Czech Republic tomorrow nite :D pretty amped, still have an exam tomorrow to stress about. Keen.

Monday Jun 17, 2013 #

Orienteering 40:00 [3] 5.0 km (8:00 / km) +200m 6:40 / km
shoes: New Balance 890 revlite

Did some compass and exit angle training. was pretty good, need to focus during pre Jwoc week on it tho, will be nice with a jet tho;0

Did it mostly downhill so was at a decent pace even tho a bt tired from the weekend.

Sunday Jun 16, 2013 #

Orienteering race 1:23:35 [5] *** 10.4 km (8:02 / km) +510m 6:27 / km
spiked:27/33c shoes: Inov8 Oroc 280

Big time losses on 12 and 19. And then +-30 secs on each of 2, 3, 5, 14, 15. Tough running, physical forest also, need to work on my exit angles and compass. Pretty happy with the second half, lost all time up till 19 from there it was just pushing till the end and ran pretty cleanly,. Think hardly anyone is satisfied with their performances on the weekend but nice to win :)

Saturday Jun 15, 2013 #

Orienteering race 39:39 [5] *** 5.6 km (7:05 / km) +185m 6:05 / km
spiked:13/18c shoes: Inov8 Oroc 280

Tough race solid first tthree controls, 4 was terrible, 6 was hilarious ran into the complete wrong part of the forest after crossing the river, just chose the wrong path, 11 I ran to the wrong rocky clump. 14 took the wrong route, 17 went round the top so I couldn't' find the bad boy. Really Kakadu race, was over after 6.

Friday Jun 14, 2013 #

Running 21:30 [3] 4.0 km (5:23 / km)
shoes: New Balance 890 revlite

ran to the shops and back with the goods

Wednesday Jun 12, 2013 #

4 PM

Running tempo 26:46 [5] 6.25 km (4:17 / km) +160m 3:48 / km
shoes: Inov8 f-lite 195 Black

Definitely know how finished I need to be at the end of the races this weekend and JWOC

Sunday Jun 9, 2013 #

Event: Gauteng Cross Country 6 - Stirrup Glen

Running 42:00 [3] 8.4 km (5:00 / km)
shoes: New Balance 890 revlite

Ran to fort klapperkop nature reserve and then ran on one of the bike paths for about 3 k and then back home.

Thursday Jun 6, 2013 #

Running intervals 8:10 [5] 2.8 km (2:55 / km)
shoes: New Balance 890 revlite

(3x5x~200m) with a walk/jog in between 200s and ~2min between sets.

Did it around a field with a short hill in the middle.

Pretty finished at the end of it, the jog back to the flat was a mission

Running warm up/down 27:00 [3] 5.0 km (5:24 / km)
shoes: New Balance 890 revlite

To track and back and the walking/jogging rests

Wednesday Jun 5, 2013 #

Cycling 45:00 [3] 12.5 km (16.7 kph)

Up and down fort klapperkop, really enjoyed it, need to fix my brakes tho, some scary bits on the way down.

Running 25:00 [2] 5.0 km (5:00 / km)
shoes: New Balance 890 revlite

Chilled run with Damo, round LC campus

Tuesday Jun 4, 2013 #

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: New Balance 890 revlite

Running race 10:03 [5] 3.0 km (3:21 / km)

ah fcuk, dissapointing time.

Started off too fast.. and so hard to pace myself. A little bit of a head wind on the home straight. oh well, with shaved legs and at sea level on tartan and with competition would hve been a 9:00 so fully confident going into JWOC

C • Excuses excuses... ;) 5

Monday Jun 3, 2013 #

Running 42:00 [3] 8.4 km (5:00 / km)
shoes: New Balance 890 revlite

Sunday Jun 2, 2013 #

Running warm up/down 20:00 [3] 4.3 km (4:39 / km)

Running 10:00 [5] 2.86 km (3:30 / km)

Awesome training,

Running 400 whilst reading map and memorizing legs, pretty quality, good training reading at speed will do it at my ints sessions

Saturday Jun 1, 2013 #

Running 27:50 [3] 5.75 km (4:50 / km)
shoes: New Balance 890 revlite

chilled joggeroony

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