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Training Log Archive: BradLund

In the 31 days ending Aug 31, 2011:

activity	#	time	miles		km		+m	load
Running	10	2:31:34	20.44	(7:25)	32.9	(4:36)		599.8
Orienteering	1	1:57:30	7.15	(16:27)	11.5	(10:13)	505	352.5
Total	11	4:29:04	27.59	(9:45)	44.4	(6:04)	505	952.3

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Monday Aug 29, 2011 #

Running race (Inter High) 4:45 [4] 1.5 km (3:10 / km)
shoes: Asic spikes

Rubbish time compared to last years, did 4:32 last year but i was at my peak and this years season didn't go very well with bronchitis and training lost

Sunday Aug 28, 2011 #

Orienteering long 1:57:30 [3] 11.5 km (10:13 / km) +505m 8:23 / km
shoes: Adidas

Was going to do it easy after i felt pretty weak in the training runs the days earlier.

It started off pretty well and i was doing decently, then colin caught me at five so i picked up the pace to stay with him for a while until 12 where alex caught us and they both left me in their dust, the rest of the run was really slow, i think it was too far for me at my current fitness.

Should have done the blue or even green course.

Good long training run though :)

COURSE 1 - Splits

Saturday Aug 27, 2011 #

Running warm up/down 15:00 [4] 2.0 km (7:30 / km)
shoes: Adidas

Running intervals 14:51 [4] 3.6 km (4:08 / km)
shoes: Adidas

Friday Aug 26, 2011 #

Running 5:00 [3] 0.7 km (7:09 / km)
shoes: Adidas

Cool down, after five minutes of slow jogging my heart rate was still 160

Running 17:51 [5] 4.0 km (4:28 / km)
shoes: Adidas

Started off easy going up the hill and then ran fast along the flat road,
felt really unfit after 3km, i was going to run for 30 min but decided to come home

Wednesday Aug 24, 2011 #

Running race 2:23 [5] 0.8 km (2:59 / km)
shoes: Asic spikes

schools race, felt pretty good but only a second quicker than last week

Running race 5:00 [5] 1.5 km (3:20 / km)
shoes: Asic spikes

kak time... i hope i can improve by like 15 seconds on tartan

Tuesday Aug 23, 2011 #

Running 4:24 [3] 1.6 km (2:45 / km)

8 times 200m

Wednesday Aug 17, 2011 #

Running race 2:24 [4] 0.8 km (3:00 / km)
shoes: Asic spikes

Felt so bad,

was pushing hard but still back of the pack,

Running race 4:59 [5] 1.5 km (3:19 / km)
shoes: Asic spikes

Second 1500 in 3 weeks only, and first one back since sickness so i think its a pretty good time to get under 5, on tartan and with a bit of training i think i can do pretty well

Tuesday Aug 16, 2011 #

Running 20:00 [3] 3.0 km (6:40 / km)
shoes: Adidas

Did a 2km warm up and then five rolling 200m, felt pretty kak first time running since bronchitis struck

Tuesday Aug 2, 2011 #

Running warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: Adidas

4 PM

Running intervals (Hills) 19:46 [5] 5.0 km (3:57 / km)
shoes: Adidas

Running intervals

Did the usual 5k route around the suburb.. decided to do intervals after it took quite a while to cross the river

Pushed it up my hill to the boom then flew down the veld and along the river for a bit..

9:39, 2.5 km

Hectic hill from the river

2:52, 700m

Up the second part of the hill and back home

7:05,1.8 km

solid leg loosen er for tomorrows 1500 and 800

Running warm up/down 10:00 [3] 1.5 km (6:40 / km)

Nice cool down drills

Monday Aug 1, 2011 #

Running warm up/down 12:00 [3] 2.0 km (6:00 / km)
shoes: Adidas

Running 8:11 [4] 2.4 km (3:25 / km)
shoes: Asic spikes

3 times 800,

times were pretty slow 2:48; 2:48; 2:35

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