Training Archive: BradLund

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.

Cycling 25:38 [4] 9.23 km (2:47 / km)

Quick ride out, was planning on doing ten km but didnt go far enough out. :)

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 :)

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.

C • sorry it was so boring 2

Event: Gauteng Short Course Wits Education Campus
 

Orienteering race 17:23 [4] *** 3.1 km (5:36 / km) +36m 5:18 / km
spiked:16/19c shoes: Salomon XA Pro 3D ultra

JCE :)

Had a good run Navigation wise and chose most of the better routes. Did pretty well in the results as well. I was running at a consistent pace but didnt feel too good. I need to start getting the fitness up. I am gonna start with that this week. :)

Feeling really pumped about starting my training properly and hopefully it works out well. JWOC here I come :)

Cycling tempo 11:56 [4] 4.65 km (2:34 / km)

Cycled to the shops and back.

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