Training Log: BradLund

Orienteering race 19:37 [2] 2.4 km (8:10 / km)
shoes: Salomon XA Pro 3D ultra

Schools O

was quite easy, map was pretty weird and many controls in wrong places and or missing. had fun tho just having a jog around the course, helping every1 as i went along.

Cycling race 1:33:17 [4] 14 km (6:40 / km)

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.

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

Running race 48:26 [3] 10.01 km (4:50 / km) vdot: 41.6
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 :)

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.

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.