Training Log Archive: BradLundIn the 31 days ending Jul 31, 2012:
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Tuesday Jul 31, 2012 #
4 AM
Running 50:00 [4] 11.0 km (4:33 / km)
shoes: Inov8 f-lite 195 Black
Ama Duck Duck run,
Run around the dams and 4 laps, had to keep up with the top guys to see what the lap was, felt like shit, was hoping it was only 2 laps but pushed thru 4 laps
Run around the dams and 4 laps, had to keep up with the top guys to see what the lap was, felt like shit, was hoping it was only 2 laps but pushed thru 4 laps
4 PM
Running 25:05 [5] 7.0 km (3:35 / km)
shoes: Inov8 f-lite 195 Black
thousands, was meant to do 8 but was dead after the 7th, im not too sure if I should be happy with my times seeing as I got beaten by a girl on a couple of them...
3:31
3:30
3:31
3:35
3:37
3:38
3:43
drills afterwards also.
3:31
3:30
3:31
3:35
3:37
3:38
3:43
drills afterwards also.
Monday Jul 30, 2012 #
4 PM
Running 30:00 [3] 6.6 km (4:33 / km)
shoes: Inov8 f-lite 195 Black
First run with a training group at tuks, it feels so much better running with a group.
got to shake Stephen Mokoka's hand... Check him at the olympics in the marathon..
ended with some drills also
got to shake Stephen Mokoka's hand... Check him at the olympics in the marathon..
ended with some drills also
Sunday Jul 29, 2012 #
Orienteering race 1:14:58 [4] 9.3 km (8:04 / km) +200m 7:17 / km
shoes: Adidas
Awesome course,
Nice orienteering back in SA,
Did the blue course and was going for Superman, Stuffed up on the second control, took 17 minutes on a 2 minute control, preeeeetty embarrassing, everything else was alright, need to get fitter.
Now for some womens beach volleyball :D
Nice orienteering back in SA,
Did the blue course and was going for Superman, Stuffed up on the second control, took 17 minutes on a 2 minute control, preeeeetty embarrassing, everything else was alright, need to get fitter.
Now for some womens beach volleyball :D
Saturday Jul 28, 2012 #
Running 15:00 [5]
Crazy session!
Had to push around one of my res mates in a push kart around a couple of laps. Didnt feel too great after :O
Had to push around one of my res mates in a push kart around a couple of laps. Didnt feel too great after :O
Wednesday Jul 25, 2012 #
5 PM
Running tempo 12:04 [4] 3.2 km (3:46 / km)
shoes: Inov8 f-lite 195 Black
Did one of the usual loops pretty hard, gonna start using it as a timetrial, to checkout my speed thru my training
Running warm up/down 12:00 [3] 2.5 km (4:48 / km)
Tuesday Jul 24, 2012 #
8 PM
Running 21:09 [3] 4.7 km (4:30 / km)
shoes: Inov8 f-lite 195 Black
Have had a good rest week after JWOC, now its time to train like a beast for SA Champs!! awe
chilly
chilly
Friday Jul 20, 2012 #
Note
All my JWOC runs have been added :)
I have decided that my improvement from other years is down to fitness and navigation improvement..... LOL If i say that I might as well just say I improved at orienteering.
But seriously this is why:
Trained harder this time.
I make less mistakes, and when I do make mistakes, I realise it quicker and dont panic as much, so lose less time on each mistake than I would.
I definitely think running in Gauteng Champs the week before in that technical terrain helped a lot. I learnt how to slow myself down and simplify better. Focussing on only the important features on the way to controls and when I get the feeling of "Oh shit Im about to get lost" I slow myself down keeping contact with the map like a boss. This helped a lot with the long.
So now 49 weeks of intense training till JWOC 2013
I have decided that my improvement from other years is down to fitness and navigation improvement..... LOL If i say that I might as well just say I improved at orienteering.
But seriously this is why:
Trained harder this time.
I make less mistakes, and when I do make mistakes, I realise it quicker and dont panic as much, so lose less time on each mistake than I would.
I definitely think running in Gauteng Champs the week before in that technical terrain helped a lot. I learnt how to slow myself down and simplify better. Focussing on only the important features on the way to controls and when I get the feeling of "Oh shit Im about to get lost" I slow myself down keeping contact with the map like a boss. This helped a lot with the long.
So now 49 weeks of intense training till JWOC 2013
Sunday Jul 15, 2012 #
Orienteering 1:15:09 [3] 6.0 km (12:32 / km) +200m 10:44 / km
shoes: Inov8 Oroc 280
Karst cup, Felt like shit, so got to 6th and cut to the 11th :)
Was dared by zig to run in just my underwear and socks,
sooo I gave the ladies what they wanted just before the last control i stripped into some light weight clothing., got weird looks (most had really long weird looks ;) from a couple of the finish crew, and one chick said: "You must be careful!" She must have thought the starters were crazy for letting me start like that.
Was dared by zig to run in just my underwear and socks,
sooo I gave the ladies what they wanted just before the last control i stripped into some light weight clothing., got weird looks (most had really long weird looks ;) from a couple of the finish crew, and one chick said: "You must be careful!" She must have thought the starters were crazy for letting me start like that.
Friday Jul 13, 2012 #
Orienteering 36:20 [5] 5.4 km (6:44 / km) +215m 5:37 / km
shoes: Inov8 Oroc 280
JWOC Relay
Killed the start, pretty much focussed on being first into the forest :D Success, put south africa up there for a short while, was third at the first control, but then needed some recovery time after my interval, got passed by loads of people, but then started picking some off as I regained my speed. Sloppy all over the place, but really fun being in mass start. winners time was 30:49
41st in the end, solid percentage behind leader i reckon.
Killed the start, pretty much focussed on being first into the forest :D Success, put south africa up there for a short while, was third at the first control, but then needed some recovery time after my interval, got passed by loads of people, but then started picking some off as I regained my speed. Sloppy all over the place, but really fun being in mass start. winners time was 30:49
41st in the end, solid percentage behind leader i reckon.
Thursday Jul 12, 2012 #
Orienteering 35:25 [5] 4.4 km (8:03 / km) +190m 6:37 / km
shoes: Inov8 Oroc 280
JWOC Middle Final
Really awesome map, shocking start, lost like 2 minutes at the second control. Shit routes to 7 and 8, should have gone straight to 7 and dropped down earlier for 8, Slow running all over the place, too tired. decent last loop and finish split tho... Yeaa buddy.
Really awesome map, shocking start, lost like 2 minutes at the second control. Shit routes to 7 and 8, should have gone straight to 7 and dropped down earlier for 8, Slow running all over the place, too tired. decent last loop and finish split tho... Yeaa buddy.
Wednesday Jul 11, 2012 #
Orienteering race 30:22 [5] 4.2 km (7:14 / km) +135m 6:14 / km
shoes: Inov8 Oroc 280
JWOC Middle Quali
Could have been A final, legs a bit sore though and too many mistakes.
Started like a boss!! Spiked the first 2, and was in 6th place after both of them. Then I went straight to 3 like a ratard, got knee deep in some marsh cos of that, lost 40 seconds. Slow up the hill to 4, and a bit hesitant into 5, 6 I was too far right, but realised this pretty quickly.8 lost 30 seconds,went too far right around green and didnt come back sharp enough so ended up in the depression too far. 9 I easily lost a minute, visitin the other two heats controls before I found mine, Lost contact, and didnt have a plan just kind of ran in the right direction.12 went far left, think It was good, not sure what the best was though. The rest was smooth,
tired and bleak that I didnt perform. Would Have been tight around 20th if I had a smooth run.
32nd out of 60, 7:06 off the win.
Could have been A final, legs a bit sore though and too many mistakes.
Started like a boss!! Spiked the first 2, and was in 6th place after both of them. Then I went straight to 3 like a ratard, got knee deep in some marsh cos of that, lost 40 seconds. Slow up the hill to 4, and a bit hesitant into 5, 6 I was too far right, but realised this pretty quickly.8 lost 30 seconds,went too far right around green and didnt come back sharp enough so ended up in the depression too far. 9 I easily lost a minute, visitin the other two heats controls before I found mine, Lost contact, and didnt have a plan just kind of ran in the right direction.12 went far left, think It was good, not sure what the best was though. The rest was smooth,
tired and bleak that I didnt perform. Would Have been tight around 20th if I had a smooth run.
32nd out of 60, 7:06 off the win.
Monday Jul 9, 2012 #
1 PM
Orienteering race 1:38:33 [5] **** 11.5 km (8:34 / km) +405m 7:17 / km
shoes: Inov8 Oroc 280
JWOC Long
Knew I had to watch my compass, and stay in contact with the map the whole time. I was solid in the beginning, doing this and slowing down when I had those 'im not so sure about this' moments. Solid start, going well up until 5 when the rain started coming in hard. Shit to number 8, lost about 2 minutes, lost contact completely stumbled up on some sinkholes and thought i was by the pair too early on, so ran through the middle and found my control , lucky. lost another 2 and a half at 12, tried to go straight, then chickened out cos of green, went right, and just zig zagged around like a toss until i found the control. good through till 16, stuffed up there and 18 also, lost another 2 min. lost another 3 mins at 22, just wanted to finish.
Decent long compared to all the other JWOC longs I have run, its just a mental thing, need to go into next years with full confidence.
ended up 80th, 28:30 behind the winner, :'O 6 min off top 60
Knew I had to watch my compass, and stay in contact with the map the whole time. I was solid in the beginning, doing this and slowing down when I had those 'im not so sure about this' moments. Solid start, going well up until 5 when the rain started coming in hard. Shit to number 8, lost about 2 minutes, lost contact completely stumbled up on some sinkholes and thought i was by the pair too early on, so ran through the middle and found my control , lucky. lost another 2 and a half at 12, tried to go straight, then chickened out cos of green, went right, and just zig zagged around like a toss until i found the control. good through till 16, stuffed up there and 18 also, lost another 2 min. lost another 3 mins at 22, just wanted to finish.
Decent long compared to all the other JWOC longs I have run, its just a mental thing, need to go into next years with full confidence.
ended up 80th, 28:30 behind the winner, :'O 6 min off top 60
Sunday Jul 8, 2012 #
4 AM
Orienteering race 15:47 [5] 2.9 km (5:27 / km) +5m 5:24 / km
shoes: Inov8 f-lite 195 Black
JWOC Sprint
Really amped for this one after a good run last year. My goal top 60.
My warm up was pretty solid, just keen to get going, waiting sucks.
Started with Isia Basset who went out pretty quickly for the first leg, she was pulling me to the first control, was meant to go in the small under pass but missed out, so wasnt stressed, just went to the next parking lot area. on the way to 2 got a good pace going. Nice to hear cheering so early on in the course also. bit of hesitation to number 4, then everything good up till 9, started feeling fatigued by then already which was pretty shitty, checked the aussie ahead of me come out of 11 and decided I would go the same route, think it was the wrong route looking at route choice. on the way to 13 was really tired so didnt see the gap in the crossable fence, so just went straight, ripped my fav pants on some spikage :'( The rest was solid just getting really tired and trying to push hard through to the finish,
actual dist : +- 4.25k, so actual speed about 3:42 which im pretty happy about.
ended up 74th, just 7 seconds off my goal of top 60 and 1:41 off the win.
need to take off 1:42 in the next year of my running speed.
Really amped for this one after a good run last year. My goal top 60.
My warm up was pretty solid, just keen to get going, waiting sucks.
Started with Isia Basset who went out pretty quickly for the first leg, she was pulling me to the first control, was meant to go in the small under pass but missed out, so wasnt stressed, just went to the next parking lot area. on the way to 2 got a good pace going. Nice to hear cheering so early on in the course also. bit of hesitation to number 4, then everything good up till 9, started feeling fatigued by then already which was pretty shitty, checked the aussie ahead of me come out of 11 and decided I would go the same route, think it was the wrong route looking at route choice. on the way to 13 was really tired so didnt see the gap in the crossable fence, so just went straight, ripped my fav pants on some spikage :'( The rest was solid just getting really tired and trying to push hard through to the finish,
actual dist : +- 4.25k, so actual speed about 3:42 which im pretty happy about.
ended up 74th, just 7 seconds off my goal of top 60 and 1:41 off the win.
need to take off 1:42 in the next year of my running speed.
Friday Jul 6, 2012 #
Orienteering 25:00 [3] 3.2 km (7:49 / km)
shoes: Inov8 Oroc 280
Sweet middle training again at zeleny dvor,
Did a lot better than the first sesh on the map.
Did a lot better than the first sesh on the map.
Thursday Jul 5, 2012 #
Orienteering 32:00 [3] 4.0 km (8:00 / km)
shoes: Inov8 Oroc 280
Middle dist training,
Really sloppy with bearings and feeling pretty tired
Really sloppy with bearings and feeling pretty tired
Wednesday Jul 4, 2012 #
Orienteering 1:00:00 [3] 7.2 km (8:20 / km)
Cool wether for training this morning, only about 25 degrees,
best long session I have had. And legit open area compared to the other one.
Longest training week this year, probably not too good the week before JWOC, but hard to do it any other way
best long session I have had. And legit open area compared to the other one.
Longest training week this year, probably not too good the week before JWOC, but hard to do it any other way
Tuesday Jul 3, 2012 #
Orienteering 44:00 [3] 4.1 km (10:44 / km)
shoes: Inov8 Oroc 280
Awesome middle terrain.
Stuffed up badly on 3 and 12, had some good sections though.
Stuffed up badly on 3 and 12, had some good sections though.
Monday Jul 2, 2012 #
Orienteering 2:00:00 [3] 10.0 km (12:00 / km)
shoes: Inov8 Oroc 280
Long training for the first time.
Got a lot of respect for the difficulty after my 3rd control on the first map. I sat down at one point to try and work out where I was.
Felt really flat in the legs, pretty Shite!
It was 34 degrees Minimum! Learnt a lot on the second long training, in all the open areas.
Got a lot of respect for the difficulty after my 3rd control on the first map. I sat down at one point to try and work out where I was.
Felt really flat in the legs, pretty Shite!
It was 34 degrees Minimum! Learnt a lot on the second long training, in all the open areas.
Sunday Jul 1, 2012 #
Orienteering 42:00 [3] 5.0 km (8:24 / km)
shoes: Inov8 Oroc 280
Bankov
Sick area! The gullies were awesome. Took it hard up until the 7th where I lost some time stopping at the pit too early, couldnt see this pit on the map either because of the control circle, 12 was difficult, with all the detail , stuffed it u by going rght and not knowing when to get back in there. Fun training.
Sick area! The gullies were awesome. Took it hard up until the 7th where I lost some time stopping at the pit too early, couldnt see this pit on the map either because of the control circle, 12 was difficult, with all the detail , stuffed it u by going rght and not knowing when to get back in there. Fun training.
4 PM
Orienteering 15:30 [3] 4.0 km (3:53 / km)
Did a legit sprint training around the university campus we are staying at.
Ran with Ant and Asaf, won three out of the four intervals, Definitely faster than the last interval session. The one interval I lost was terrible, I was getting really tired and got flustered at the start, then to the 3rd control of the int I stopped too early I didnt check where the control was and totally stuffed up. The other 2 passed me and took their route choice, and I had no idea what I should be doing.
Actual distance was 4km
Ran with Ant and Asaf, won three out of the four intervals, Definitely faster than the last interval session. The one interval I lost was terrible, I was getting really tired and got flustered at the start, then to the 3rd control of the int I stopped too early I didnt check where the control was and totally stuffed up. The other 2 passed me and took their route choice, and I had no idea what I should be doing.
Actual distance was 4km