Training Log Archive: BradLundIn the 7 days ending Feb 7, 2010:
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Sunday Feb 7, 2010 #
8 AM
Cycling race 1:33:17 [4] 14.0 km (9.0 kph)
Mtb O
Fun, I was doing well up to 4 then messed up 5, thought my route was solid but it was actually atrocious. then on the way to eight, I thought I took a great route but I went down a road which had big puddles on it. That wasnt the problem, the problem was that my map in my had got wet and tore to pieces, from then on I had to stop at each control and try and figure out where to go. I did alright with that technique until 14.
Fun, I was doing well up to 4 then messed up 5, thought my route was solid but it was actually atrocious. then on the way to eight, I thought I took a great route but I went down a road which had big puddles on it. That wasnt the problem, the problem was that my map in my had got wet and tore to pieces, from then on I had to stop at each control and try and figure out where to go. I did alright with that technique until 14.
Saturday Feb 6, 2010 #
Orienteering 30:00 [3] 4.4 km (6:49 / km)
shoes: Salomon XA Pro 3D ultra
Orienteering training at groenkloof :)
Was pretty scared when I got paired with Steph
Was pretty scared when I got paired with Steph
6 AM
Running race 48:26 [3] 10.01 km (4:50 / km)
shoes: Salomon XA Pro 3D ultra
first ten km of the year :) second one ever :)
Got up at twenty to five to run in pretoria. Dad mamba, nearly backed out but I made sure we went. The first half was a breeze and I was feeling really comfortable. My plan was to run at 5 min/k pace for first 6 km and then pick it up for the last 4. I started off about ten seconds per k quick. The last bit I had to work hard to keep my pace up. I just need to get some distance in now and my endurance and stamina should get better. Next goal is 45 min :)
Got up at twenty to five to run in pretoria. Dad mamba, nearly backed out but I made sure we went. The first half was a breeze and I was feeling really comfortable. My plan was to run at 5 min/k pace for first 6 km and then pick it up for the last 4. I started off about ten seconds per k quick. The last bit I had to work hard to keep my pace up. I just need to get some distance in now and my endurance and stamina should get better. Next goal is 45 min :)
Thursday Feb 4, 2010 #
Running hills 3:10 [2] 0.6 km (5:15 / km)
shoes: Salomon XA Pro 3D ultra
up a hill to the next interval start.
6 PM
Running warm up/down 11:47 [2] 2.48 km (4:45 / km)
shoes: Salomon XA Pro 3D ultra
Warmed up the pretty big hill to the boom where I would start my intervals :o
Running intervals 12:16 [4] 3.3 km (3:43 / km)
shoes: Salomon XA Pro 3D ultra
A decent speed training :)
Did intervals of 2 minutes, I had probably 2 minutes rest after each one which isn't too great. In the beginning I felt really good and fast. The last three I had to push quite hard to keep up the pace. 6 intervals of about 540m each. I should have done this yeasterday but was quite tired.
Did intervals of 2 minutes, I had probably 2 minutes rest after each one which isn't too great. In the beginning I felt really good and fast. The last three I had to push quite hard to keep up the pace. 6 intervals of about 540m each. I should have done this yeasterday but was quite tired.
Tuesday Feb 2, 2010 #
5 PM
Cycling 25:38 [4] 9.23 km (21.6 kph)
Quick ride out, was planning on doing ten km but didnt go far enough out. :)
6 PM
Running 26:44 [3] 5.61 km (4:46 / km)
shoes: Salomon XA Pro 3D ultra
Relaxed run
I started off slowly and increased my pace after about half the run.
Today was duathlon day, although I had about an hours rest in between. I also did some stretching :)
I started off slowly and increased my pace after about half the run.
Today was duathlon day, although I had about an hours rest in between. I also did some stretching :)
Monday Feb 1, 2010 #
4 PM
Orienteering race 12:28 [3] *** 2.31 km (5:24 / km)
spiked:14/14c shoes: Salomon XA Pro 3D ultra
School event at JCE
was pretty easy and boring :) Ran at a decent but not too quick pace.
was pretty easy and boring :) Ran at a decent but not too quick pace.