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Training Log Archive: BradLund

In the 7 days ending Sep 20, 2014:

activity	#	time	miles		km		+m	load
Running	6	2:19:19	17.34	(8:02)	27.91	(4:59)	446	463.2
Cycling	3	48:19	8.01	(9.9/h)	12.89	(16.0/h)	30	131.6
Orienteering	1	39:20	2.98	(13:11)	4.8	(8:12)	100	196.7
Footie	1	20:00	1.99	(10:04)	3.2	(6:15)		60.0
Strength	1	10:00						10.0
Total	7	4:16:58	30.32		48.8		576	861.5
[1-5]	7	4:06:58

1:02

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Saturday Sep 20, 2014 #

Running warm up/down 18:00 [3] 3.0 km (6:00 / km)
shoes: Inov-8 X Talon 190

Orienteering race 39:20 [5] 4.8 km (8:12 / km) +100m 7:25 / km
shoes: Inov-8 X Talon 190

Hedianga colour coded,

Started off pretty smoothly, made sure I was in control all the time and getting exit angles right, decent up until 15, pretty sure it was in the wrong place. Lost 2 minutes tthere.

Then decent up until I caught Tim C, started tiring and wasnt able to stay smooth from 23 in to the finish, lost flow over this section. 27 and 28 mainly.

Decent result, last time here got beaten by Michelle, and the time before was beaten by my dad :')

Men Brown - Splits

Thursday Sep 18, 2014 #

Cycling 15:00 [3] 3.78 km (15.1 kph)

5 PM

Running 34:32 [4] 7.47 km (4:37 / km) +250m 3:58 / km
shoes: Inov-8 X Talon 190

Cycling 13:19 [2] 3.78 km (17.0 kph) +30m

Wednesday Sep 17, 2014 #

Running 15:44 [3] 2.99 km (5:16 / km) +15m 5:08 / km
shoes: Nike Pegasus 31

Hammy wasnt feeling so good after the footie

Cycling 20:00 [3] 5.33 km (16.0 kph)

Footie 20:00 [3] 3.2 km (6:15 / km)

Tuesday Sep 16, 2014 #

Running warm up/down 19:34 [2] 3.35 km (5:50 / km) +30m 5:35 / km
shoes: Inov8 f-lite 195 Black

With strides and drills

Strength 10:00 [0]

6 PM

Running 15:09 [5] 4.2 km (3:36 / km) +30m 3:29 / km
shoes: Inov8 f-lite 195 Black

Did some ints around the local park,

Distances about : 1100, 830, 615, 1080, 628

Times: 4:05, 2:53, 2:09, 3:56, 2:05

In the dark, 2 minutes rest each

Monday Sep 15, 2014 #

7 PM

Running 36:20 [3] 6.9 km (5:16 / km) +121m 4:50 / km
shoes: Inov8 f-lite 195 Black

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