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Training Log Archive: BradLund

In the 31 days ending Jul 31, 2014:

activity	#	time	miles		km		+m				load
Running	23	10:08:13	73.37	(8:17)	118.08	(5:09)	2044				1793.1
Orienteering	9	7:30:30	35.78	(12:36)	57.58	(7:49)	1500	37 /	41c	90%	1645.1
Cycling	3	1:34:50	14.48	(9.2/h)	23.31	(14.7/h)	305				235.6
Hockey	3	55:00	5.47	(10:04)	8.8	(6:15)					165.0
Footie	1	20:00	1.91	(10:28)	3.08	(6:30)					60.0
Strength	2	20:00									20.0
Total	35	20:48:33	131.01		210.84		3849	37 /	41c	90%	3918.7
[1-5]	34	20:28:33

1:59

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Wednesday Jul 30, 2014 #

Cycling 32:18 [3] 9.0 km (16.7 kph) +180m

Hammies a bit sore from lunging so much last night, so went for a cycle

Tuesday Jul 29, 2014 #

Strength 10:00 [0]

Hockey 20:00 [3] 3.2 km (6:15 / km)
shoes: Inov8 f-lite 195 Black

11 AM

Running 22:12 [2] 4.25 km (5:14 / km) +36m 5:01 / km
shoes: New Balance 890 revlite

5 PM

Running 7:30 [4] 2.19 km (3:25 / km)
shoes: Inov8 f-lite 195 Black

Went to groenkloof with Salome and Jess.

Printed out three pretty interesting Sprint maps, WOC 2014, WOC 2010 and some Spanish town map. Then did a one minute interval reading map trying to pick out routes for 6 controls, then draw routes onto map with one minute rest.

Pretty cool, Sun set on us tho, and pretty difficult to read the map, didn't pick the best route choices some times :(

C • Nice session 3

Running warm up/down 4:39 [2] 0.76 km (6:07 / km) +8m 5:48 / km
shoes: Inov8 f-lite 195 Black

Running warm up/down 8:00 [3] 1.5 km (5:20 / km) +15m 5:05 / km
shoes: Inov8 f-lite 195 Black

Monday Jul 28, 2014 #

Running 34:00 [3] 6.58 km (5:10 / km) +50m 4:59 / km
shoes: New Balance 890 revlite

Late one after a spur dinner... ran in my NB's again, and shins weren't bad

Saturday Jul 26, 2014 #

7 AM

Running warm up/down 4:56 [2] 0.67 km (7:19 / km) +4m 7:07 / km
shoes: Inov8 f-lite 195 Black

Running race 18:30 [5] 4.9 km (3:46 / km) +61m 3:33 / km
shoes: Inov8 f-lite 195 Black

Bleak it's short :(

Should probably do a proper warm up for a parkrun one day.

Had no one to run with, even had a sneaky walk on one of the corners on the uphill, then smashed the downhill. a bit chilly, still 48 seconds faster than last time I ran this one.

C • Which one did you run? 2

Friday Jul 25, 2014 #

Strength 10:00 [0]

9 AM

Running 23:13 [2] 4.34 km (5:21 / km) +53m 5:02 / km
shoes: Inov8 f-lite 195 Black

Was going to do an 800m at the track and see if I could beat Cian's time, but the track was closed :'(

4 PM

Running 38:57 [3] 7.79 km (5:00 / km) +64m 4:48 / km
shoes: Inov8 f-lite 195 Black

Thursday Jul 24, 2014 #

Note

So yesterday, on my way back from fort klapperkop, at fountains circle, I got stopped by a lady walking.

This lady then asked me how far OR Tambo was, so I told her pretty far. She then asked if she would make it there by sunset. I said no. She looked bleak and started walking again.

It was 16:30, sunset was at 17:30, OR Tambo International was 42 kilometres away.

Wednesday Jul 23, 2014 #

3 PM

Cycling 17:11 [2] 3.74 km (13.1 kph) +50m

Running 34:50 [2] 5.6 km (6:13 / km) +165m 5:25 / km
shoes: Inov8 f-lite 195 Black

run around klapperkop, legs a bit stiff from yesterday,

Cycling 16:43 [2] 3.6 km (12.9 kph) +15m

Tuesday Jul 22, 2014 #

8 AM

Running 22:44 [2] 4.25 km (5:21 / km) +65m 4:58 / km
shoes: Nike Pegasus 31

3 PM

Cycling 13:38 [3] 3.47 km (15.3 kph) +50m

Running tempo 40:00 [4] 8.52 km (4:42 / km) +279m 4:02 / km
shoes: Inov-8 X Talon 190

Nice 40 minute tempo session around the fort klapperkop MTB trails,

Dig this session, quite hilly and running on trails was faster than last weeks veld

Running warm up/down 5:46 [2] 1.06 km (5:26 / km) +18m 5:00 / km
shoes: Inov-8 X Talon 190

Cycling 15:00 [2] 3.5 km (14.0 kph) +10m

7 PM

Hockey 15:00 [3] 2.4 km (6:15 / km)
shoes: Inov8 f-lite 195 Black

Monday Jul 21, 2014 #

Running 23:27 [3] 4.84 km (4:51 / km) +40m 4:39 / km
shoes: Nike Pegasus 31

Saturday Jul 19, 2014 #

Running warm up/down 5:00 [2] 0.77 km (6:30 / km)
shoes: Inov8 f-lite 195 Black

8 AM

Running race 19:46 [5] 5.05 km (3:55 / km) +106m 3:33 / km
shoes: Inov8 f-lite 195 Black

PB for woodlands parkrun,

not too shabby, pretty chilly and windy. Good run.

C • Nice!!! 3

C • Nice!!! 1

10 PM

Footie 20:00 [3] 3.08 km (6:30 / km)
shoes: Inov8 f-lite 195 Black

Friday Jul 18, 2014 #

3 PM

Running 40:33 [3] 7.97 km (5:05 / km) +119m 4:44 / km
shoes: Inov-8 X Talon 190

Ran around the green belts and veld with JWOC long 2011 map in hand, pretty difficult to read, good running with map in hand tho. should do this just before events if no orienteering for a while.

Thursday Jul 17, 2014 #

5 PM

Running 29:07 [2] 5.19 km (5:37 / km) +86m 5:11 / km
shoes: Nike Pegasus 31

wobbly

Tuesday Jul 15, 2014 #

4 PM

Running warm up/down 12:26 [2] 2.21 km (5:38 / km) +23m 5:21 / km
shoes: Inov-8 X Talon 190

Running tempo 40:00 [4] 8.22 km (4:52 / km) +233m 4:16 / km
shoes: Inov-8 X Talon 190

40 Minute Veld Tempo

Up and down the veld and see how many times I could do it. Went pretty well, reckon this time for a tempo run is good for middle training, and quite nice running in terrain also, all the grass is burnt at the moment so probably a lot easier than if it were Summer.

Keen to do this again sometime in the future.

Running warm up/down 7:15 [2] 1.23 km (5:55 / km) +32m 5:14 / km
shoes: Inov-8 X Talon 190

Monday Jul 14, 2014 #

4 PM

Running 51:16 [3] 9.5 km (5:24 / km) +192m 4:54 / km
shoes: Inov-8 X Talon 190

Pretty sweet run just in the green belts, mostly running on the burnt veld, did the veld hill by the house 3 times, and ran along the river a bit.

Wasn't keen for road running so pretty happy with this one, definitely keen to do more of this, thinking maybe one hour of seeing how many times I can run up it or something like that.

Sunday Jul 13, 2014 #

Running 21:48 [2] 3.87 km (5:38 / km) +72m 5:09 / km
shoes: Inov8 f-lite 195 Black

Saturday Jul 12, 2014 #

Running 25:00 [2] 4.45 km (5:37 / km) +70m 5:13 / km
shoes: Nike Pegasus 31

8 AM

Running race 20:07 [5] 5.0 km (4:01 / km) +109m 3:38 / km
shoes: Inov8 f-lite 195 Black

Friday Jul 11, 2014 #

5 PM

Running 30:16 [3] 5.64 km (5:22 / km) +92m 4:57 / km
shoes: Nike Pegasus 31

Wednesday Jul 9, 2014 #

12 PM

Orienteering 36:22 [4] 5.35 km (6:48 / km) +164m 5:53 / km
spiked:12/13c shoes: Inov8 Oroc 280

W45 course from big 5 day 2, backwards.

Jenny Peel did 43 something, Could have been embarrassing..

4 PM

Orienteering 40:47 [3] 6.34 km (6:26 / km) +156m 5:44 / km
spiked:25/28c shoes: Inov-8 X Talon 190

Big 5 Day 1 course from the rockery from 30 December, started at 2, so time would have been about 44 minutes.

Ran without a compass again which was really nice, stay much more focussed on features, maybe will do that next time I race in the rockery, unless it's misty.

Olli Markus did 42:08 for the win.

Bad exit from 12, and still don't really understand the area by 21, also went straight this time to 24, so will be interesting to compare splits.

Lost a bit of time helping Roffasaurus on the way to 6.

Tuesday Jul 8, 2014 #

10 AM

Orienteering 49:39 [3] 4.33 km (11:29 / km) +139m 9:53 / km
shoes: Inov8 Oroc 280

Putting out controls for the Middle course I planned.

6 PM

Orienteering 14:13 [3] 1.87 km (7:37 / km) +56m 6:37 / km
shoes: Inov8 Oroc 280

Night O ! Was really legit, would love to do more of it, Direction was prettty solid.

Orienteering 15:23 [3] 2.05 km (7:31 / km) +70m 6:25 / km
shoes: Inov8 Oroc 280

Loop 2 of Night O, Pretty sweet!

Orienteering 40:09 [3] 2.76 km (14:33 / km) +105m 12:14 / km

Loop 3 of night o, collecting controls, got pretty lost and tough to relocate.

Monday Jul 7, 2014 #

10 AM

Orienteering 23:55 [3] 2.63 km (9:06 / km) +99m 7:40 / km
shoes: Inov8 Oroc 280

Orienteering 34:10 [3] 3.66 km (9:19 / km) +86m 8:21 / km
shoes: Inov8 Oroc 280

Collecting Controls on one of the Loops, Mist was pretty epic!

3 PM

Orienteering 19:01 [4] 3.06 km (6:13 / km) +47m 5:47 / km
shoes: Inov8 Oroc 280

Intervals sesh with Chimothy Tambers around Kaapsehoop town, did an interval then had about 1:30 rest.

Orienteering 27:09 [4] 3.59 km (7:34 / km) +79m 6:49 / km

Forest Intervals with Chim, Some epic downhill sections and in the mist.

Running warm up/down 3:46 [2] 0.63 km (5:58 / km) +5m 5:45 / km

Sunday Jul 6, 2014 #

9 AM

Running warm up/down 6:16 [2] 0.61 km (10:18 / km) +19m 8:55 / km

Orienteering race 1:01:48 [5] 9.93 km (6:13 / km) +247m 5:32 / km

Pretty nice run, better feeling than yesterday,

One big problem at 7, just slow on the rest so got pumped by tim.

Last two weeks have not been good, shin's feeling ok. Pretty sure because of soft forest surfaces.

Pumped it down the road to 14.

4 PM

Running warm up/down 6:53 [2] 0.49 km (13:56 / km) +28m 10:51 / km

Orienteering 33:01 [3] 4.1 km (8:03 / km) +54m 7:33 / km
shoes: Inov-8 X Talon 190

Interesting Rockery training

Orienteering 7:27 [2] 0.6 km (12:20 / km) +17m 10:49 / km

Brown - Splits

Saturday Jul 5, 2014 #

Event: WOC 2014 + 5 Days of Italy

11 AM

Orienteering race 47:26 [5] 7.32 km (6:29 / km) +181m 5:46 / km

DQ

Punched wrong number 9, also forgot to get my compass.

Besides that I could feel the no training in the past 2 weeks,

Struggled, some good bits tho, and good training without compass

Brown - Splits

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