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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BradLund

In the 31 days ending Jul 31, 2019:

activity # timemileskm+mload
  Running19 18:02:25 67.19(16:07) 108.13(10:01) 56002186.3
  Orienteering10 10:14:21 48.12(12:46) 77.45(7:56) 15371961.3
  Hiking2 5:29:15 18.13(18:10) 29.17(11:17) 835483.2
  Cycling4 1:39:57 14.28(8.6/h) 22.97(13.8/h) 554149.2
  Total27 35:25:58 147.72(14:24) 237.73(8:57) 85264779.9
  [1-5]26 27:36:39
averages - weight:75.9kg

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Wednesday Jul 31, 2019 #

11 AM

Running 7:25 intensity: (10 @0) + (1:33 @1) + (5:42 @2) 1.19 km (6:13 / km) +17m 5:48 / km
ahr:139 max:147

Orienteering 41:45 intensity: (8:11 @0) + (8:43 @1) + (3:38 @2) + (20:15 @3) + (58 @4) 3.63 km (11:31 / km) +37m 10:57 / km
ahr:138 max:173

Tuesday Jul 30, 2019 #

6 PM

Running 12:37 intensity: (6 @0) + (3:22 @1) + (1:08 @2) + (7:36 @3) + (25 @4) 1.75 km (7:12 / km) +46m 6:22 / km
ahr:149 max:172

Running 44:37 intensity: (5:36 @0) + (11:16 @1) + (13:24 @2) + (14:21 @3) 4.22 km (10:34 / km) +51m 9:58 / km
ahr:139 max:165

Sunday Jul 28, 2019 #

10 AM

Running 12:24 intensity: (50 @0) + (2:19 @1) + (9:06 @2) + (9 @3) 1.27 km (9:44 / km) +15m 9:11 / km
ahr:139 max:157

Orienteering 1:00:35 intensity: (31 @0) + (1:45 @1) + (18:05 @2) + (23:38 @3) + (16:36 @4) 6.08 km (9:57 / km) +147m 8:53 / km
ahr:157 max:179 shoes: Inov8 X Talon 212

Saturday Jul 27, 2019 #

9 AM

Running 12:48 intensity: (6 @0) + (3:00 @1) + (9:04 @2) + (38 @3) 1.34 km (9:35 / km) +25m 8:47 / km
ahr:141 max:161

Orienteering 1:05:29 intensity: (19 @0) + (1:27 @1) + (13:12 @2) + (22:20 @3) + (28:02 @4) + (9 @5) 6.61 km (9:54 / km) +137m 8:59 / km
ahr:161 max:185

Course set by the Danish coach that we got to join in on. Kites out which was very nice to have.

Started off horribly. But improved a lost and starting to run straighter which is nice and understand more of the nuanced mapping

Friday Jul 26, 2019 #

10 AM

Running 19:41 intensity: (7:21 @0) + (12:04 @1) + (16 @2) 1.37 km (14:22 / km) +11m 13:50 / km
ahr:115 max:143

Running 25:54 intensity: (8:23 @0) + (15:27 @1) + (2:01 @2) + (3 @3) 1.65 km (15:42 / km) +32m 14:19 / km
ahr:119 max:154

7 PM

Running 6:36 intensity: (19 @0) + (6:17 @1) 0.56 km (11:52 / km)
ahr:128 max:137

Orienteering 1:24:12 intensity: (1:21 @0) + (23:00 @1) + (10:03 @2) + (27:19 @3) + (22:27 @4) + (2 @5) 6.69 km (12:35 / km) +113m 11:36 / km
ahr:152 max:185 shoes: Inov8 X Talon 212

Nice intervals with ColmC

Wednesday Jul 24, 2019 #

1 PM

Running 38:16 intensity: (40 @0) + (15:40 @1) + (16:34 @2) + (5:22 @3) 5.68 km (6:44 / km) +75m 6:19 / km
ahr:141 max:163

Monday Jul 22, 2019 #

Running tempo 26:24 [4] 6.19 km (4:16 / km) +120m 3:53 / km
shoes: Kalenji Ultra Light

Solid tempo
4 PM

Running 52:53 [3] 7.18 km (7:22 / km) +103m 6:52 / km
ahr:146 max:175 shoes: Kalenji Ultra Light

Saturday Jul 20, 2019 #

10 AM

Running 5:41:16 intensity: (3:36:29 @0) + (1:24:02 @1) + (21:09 @2) + (10:14 @3) + (8:08 @4) + (1:14 @5) 19.1 km (17:52 / km) +2172m 11:23 / km
ahr:107 max:194 shoes: Kalenji Ultra Light

Friday Jul 19, 2019 #

Note
weight:75.9kg

10 PM

Running 12:53 intensity: (34 @0) + (2:07 @1) + (6:02 @2) + (3:05 @3) + (50 @4) + (15 @5) 2.14 km (6:02 / km)
ahr:146 max:187 shoes: Kalenji Ultra Light

Running 24:20 intensity: (19 @1) + (2:05 @2) + (21:56 @3) 5.19 km (4:42 / km) +4m 4:41 / km
ahr:156 max:165 shoes: Kalenji Ultra Light

5 x 1km with Big C

With 90 secs rest about

3:34
3:32
3:32
3:32
3:40

Suffering a bit on the last one but otherwise OK.
C • I just bought some shoes from Decathlon 4

Running 17:35 intensity: (6:42 @1) + (3:32 @2) + (6:15 @3) + (1:06 @4) 2.43 km (7:14 / km)
ahr:146 max:169 shoes: Kalenji Ultra Light

Thursday Jul 18, 2019 #

Running 1:51:38 [3] 12.68 km (8:48 / km) +918m 6:28 / km
shoes: Kalenji Ultra Light

7 PM

Running 1:12:10 intensity: (9:54 @1) + (1:02:16 @2) 2.02 km (35:48 / km) +268m 21:30 / km
ahr:102 max:147 shoes: Kalenji Ultra Light

Wednesday Jul 17, 2019 #

Hiking 3:30:00 [0] 18.0 km (11:40 / km)
shoes: Kalenji Ultra Light

Ruta del cares. Beautiful.

Tuesday Jul 16, 2019 #

10 AM

Cycling 26:48 intensity: (22 @0) + (2:29 @1) + (14:40 @2) + (9:17 @3) 6.54 km (14.6 kph) +56m
ahr:148 max:165

Cycling 27:37 intensity: (2:53 @0) + (16:06 @1) + (8:26 @2) + (12 @3) 6.64 km (14.4 kph) +123m
ahr:127 max:158

1 PM

Cycling 13:07 intensity: (2:23 @0) + (9:26 @1) + (1:18 @2) 3.07 km (14.0 kph) +106m
ahr:122 max:151

Running 6:19 intensity: (18 @0) + (17 @1) + (56 @2) + (4:34 @3) + (14 @4) 0.91 km (6:58 / km) +62m 5:12 / km
ahr:152 max:178 shoes: Kalenji Ultra Light

Monday Jul 15, 2019 #

4 PM

Hiking 1:59:15 intensity: (31:58 @1) + (43:35 @2) + (20:46 @3) + (22:56 @4) 11.17 km (10:40 / km) +835m 7:46 / km
ahr:135 max:168 shoes: Kalenji Ultra Light

Running where I could.

Tired.

Sunday Jul 14, 2019 #

10 AM

Cycling 17:35 intensity: (12:26 @1) + (4:34 @2) + (35 @3) 3.51 km (12.0 kph) +155m
ahr:128 max:162

Running 1:41:25 intensity: (52 @0) + (1:01:31 @1) + (22:28 @2) + (16:34 @3) 9.96 km (10:11 / km) +939m 6:55 / km
ahr:134 max:165 shoes: Kalenji Ultra Light

Hiked up to the Lagos de covadonga.
8 PM

Cycling 14:50 intensity: (14:42 @1) + (8 @2) 3.21 km (13.0 kph) +115m
ahr:122 max:141

Running 33:16 [4] 2.45 km (13:36 / km) +498m 6:44 / km
ahr:99 max:135 shoes: Kalenji Ultra Light

Such an epic day around. Also cycled into Cangas de Onís to draw some cash money that I haven't logged.

I really love Asturias. The green and humidity reminds me a load of marina beach back in south Africa. They love wood fires here which remind me of braais back home.

This was a nice short steep hike. Flock of sheep at the top and a big dog looking after them that wanted to eat me.

Friday Jul 12, 2019 #

7 PM

Running 53:23 intensity: (4:54 @2) + (15:07 @3) + (33:22 @4) 10.61 km (5:02 / km) +88m 4:50 / km
ahr:140 max:178 shoes: Inov8 X Talon 212

Fun run in casa de campo with Raico. All off trail

Wednesday Jul 10, 2019 #

11 AM

Running warm up/down 17:04 intensity: (4:13 @1) + (2:09 @2) + (9:17 @3) + (1:22 @4) + (3 @5) 2.29 km (7:28 / km) +104m 6:05 / km
ahr:152 max:185 shoes: Inov8 X Talon 212

Orienteering 41:34 intensity: (29 @1) + (47 @2) + (14:06 @3) + (23:55 @4) + (2:17 @5) 5.55 km (7:29 / km) +169m 6:30 / km
ahr:169 max:184 shoes: Inov8 X Talon 212

2drerun

Really nice middle distance. Love them. Started out a bit too green for my liking and I'd worn shorts which was silly but it was very hot.

Stuffed up the first control. Wasn't patient enough running down the hill to avoid the green and just ended up fighting my way through it which was horrible and de motivating. Like 50 seconds lost there. Then another minute at 3. Some green I got stuck in again.

Some hesitations here and there. A big thing that's been annoying me this last week was not going to the right side of the feature. I'd read the control description but not pay careful enough attention.

Massive banana on 9. Too far righton 10.

After that I started flowing nicely. Felt good.

Overall a really nice week. Definitely has highlighted the issues I need to work on. Compass work will be super important.

The week felt a load like big 5. Super hot at times and would go to natural pools and lakes and hang out afterwards. Nice.
C • Map loading? 3

Tuesday Jul 9, 2019 #

10 AM

Orienteering 1:46:03 intensity: (13:12 @1) + (15:54 @2) + (31:02 @3) + (45:17 @4) + (38 @5) 16.41 km (6:28 / km) +265m 5:59 / km
ahr:159 max:184 shoes: Inov8 X Talon 212

2drerun

Legs cooked for sure now. Beautiful open terrain today with very detailed rocky sections. The whole week has been really beautiful terrain really and the sprints were cool too. Epic 5days. Would recommend.

Had a really good run up until 19. A couple of the faster guys were catching me and I just lost my head completely. Ashamed to say I ask someone where we were.

Up until then I was cautious when I needed to be and picking some of the best routes. Flowing really nicely through the more technical stuff and overall just way more into the map. A bit of rain at some points which was quite nice.

Picked some good attackpoints which helped me run into the controls way more confidently than I have been.
C • Where am I? 2

Orienteering 15:56 intensity: (14:52 @1) + (27 @2) + (37 @3) 1.46 km (10:56 / km) +19m 10:16 / km
ahr:116 max:166

Walking bag

Monday Jul 8, 2019 #

11 AM

Orienteering 17:05 [5] 3.82 km (4:28 / km) +49m 4:12 / km
ahr:160 max:179 shoes: Kalenji Ultra Light

2drerun


Really good run.

Couldn't have done much better than this. Lost probs 10 seconds.
7 PM

Orienteering 16:51 [5] 3.38 km (4:59 / km) +63m 4:33 / km
ahr:162 max:188 shoes: Kalenji Ultra Light

2drerun

Made a big mistake to the first control which was in open Landy forest stuff. Was because of different scale and bad direction.

After that I tried to carry on pushing but didn't have as much gees.

Was a nice sprint in a small pueblo.

Sunday Jul 7, 2019 #

11 AM

Orienteering 2:01:53 intensity: (38 @0) + (3:28 @1) + (20:51 @2) + (17:37 @3) + (1:05:48 @4) + (13:31 @5) 17.32 km (7:02 / km) +365m 6:22 / km
ahr:167 max:191 shoes: Inov8 X Talon 212

Overall felt way better than yesterday. Brain back in it way more. Checking bearings way more often which helped. And felt like I was running nicely.


2drerun

Took two gels with which helped a load I'd say. Could've helped having another one. Had way more fun today. Some nice orienteering.

I definitely need to work on aiming off at things and knowing which way to turn when I'm there. Lost like 3 minutes because of this type of mistake. It was always crossing a big cliff. I need to be sure where I am when I cross it.

Bad route to 4. Should have gone straight but went around thinking I was being clever. Didn't look at the contours enough.

Some time to 5 which was a bit unlucky. Knew exactly where I was all the way and just didn't see the control then got confused.

Lost like 40 seconds on 15 due to not knowing whether I should go right or left after dropping down a cliff.

Lost another 40 or so at 22.

1:30 at 29 from dropping down a cliff and being a headless turkey.

Overall it was really nice day. Started off nice and cool and went to some rock pools after felt so similar to big five vibes.

Saturday Jul 6, 2019 #

11 AM

Orienteering 42:58 intensity: (26 @0) + (14 @1) + (16 @2) + (3:48 @3) + (21:58 @4) + (16:16 @5) 6.5 km (6:37 / km) +174m 5:50 / km
ahr:175 max:193

2drerun

First day of Spanish 5 days.

Pretty bad to be honest. Terrible bearings and one pretty big mistake. Keen for the rest of the week though.

Monday Jul 1, 2019 #

9 PM

Running 31:31 intensity: (31 @0) + (5:12 @1) + (11:25 @2) + (14:22 @3) + (1 @4) 5.96 km (5:17 / km) +54m 5:04 / km
ahr:148 max:167

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