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Training Log Archive: Brodie Nank

In the 28 days ending Feb 28, 2015:

	activity	#	time	miles		km		+m	load
	Running	20	18:29:54	134.76		216.87		1794	183945.4
	Road bike	5	3:55:00	52.31	(4:30)	84.18	(2:48)		38572.4
	Strength and Conditioning	8	2:29:00						25043.9
	Swimming	2	55:00	1.18	(46:35)	1.9	(28:57)		9244.4
	Total	35	25:48:54	188.24		302.95		1794	256806.2
averages - rhr:150

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Saturday Feb 28, 2015 #

12 PM

Running 1:45:00 [3] 21.33 km (4:55 / km) +298m 4:36 / km
ahr:160 max:174 shoes: Brooks Glycerin 12

Good long run around frankston. Found all the best spots and tried to get as much climb in as possible. Felt good until 80 mins and then the last 25 were a bit harder.

Thursday Feb 26, 2015 #

Strength and Conditioning 15:00 [3]

3 PM

Running 32:39 [2] 5.72 km (5:42 / km) +60m 5:25 / km
ahr:139 max:160 shoes: Brooks Glycerin 12

Wednesday Feb 25, 2015 #

2 PM

Swimming 40:00 [3] 1.3 km (30:46 / km)

Good swimming sesh. Went with a friend from uni and she did a swimming session with me:
150m free
150m kick
150m paddles
150m back/breast
4x75m (25 hard, 25 easy, 25 hard)
300m drills
100m free

Tuesday Feb 24, 2015 #

Running 34:55 [2] 6.34 km (5:30 / km) +40m 5:20 / km
shoes: Brooks Glycerin 12

Sunday Feb 22, 2015 #

12 PM

Running long 1:40:00 [3] 18.77 km (5:20 / km) +224m 5:02 / km
ahr:156 shoes: Brooks Glycerin 12

Long run in Frankston. Very hot. Very tough.

9 PM

Strength and Conditioning 15:00 [3]

Saturday Feb 21, 2015 #

10 AM

Running warm up/down 30:00 [3] 5.85 km (5:08 / km) +46m 4:56 / km
shoes: Brooks Glycerin 12

Running intervals (Threshold Intervals) 50:00 [4] 11.69 km (4:17 / km) +44m 4:12 / km
ahr:170 max:185 shoes: Brooks Glycerin 12

Threshold Intervals at Langwarrin flora and fauna. 3 x 15 min efforts with 2.5 minutes rest.

Felt ok to start but then very average in the end of the 2nd and the 3rd. Pushed hard though and finished the session.

Friday Feb 20, 2015 #

11 AM

Running 37:15 [2] 6.7 km (5:34 / km) +51m 5:21 / km
ahr:130 max:162 shoes: Brooks Glycerin 12

Easy run.

Wednesday Feb 18, 2015 #

4 PM

Running warm up/down 30:00 [3] 6.08 km (4:56 / km) +48m 4:45 / km
shoes: Brooks Glycerin 12

Running (Threshold run) 45:00 [4] 10.93 km (4:07 / km) +54m 4:01 / km
ahr:170 max:179 shoes: Brooks Glycerin 12

Threshold run at Langwarrin flaura and flora. Felt pretty good, pretty happy where I am at the moment.

5 PM

Strength and Conditioning 15:00 [3]

Tuesday Feb 17, 2015 #

6 PM

Running 50:00 [3] 10.5 km (4:46 / km) +108m 4:32 / km
ahr:154 max:172 shoes: Brooks Glycerin 12

Nice little run down to frankston, along the bay and then back up sweetwater creek to uni.

7 PM

Strength and Conditioning 30:00 [3]

10 mins of riding, 15 mins of upper body strength and a little core.

Sunday Feb 15, 2015 #

7 AM

Running warm up/down 10:15 [3]

8 AM

Running race 54:52 [4] *** 10.81 km (5:05 / km) +115m 4:49 / km
ahr:174 max:187 shoes: Inov-8 X-talons 212

Knee a little sore after so didn't do the whole 140 mins I was looking for.

4 PM

Strength and Conditioning 15:00 [3]

Saturday Feb 14, 2015 #

3 PM

Strength and Conditioning 15:00 [3]

4 PM

Running warm up/down 25:00 [3] 4.83 km (5:11 / km) +23m 5:03 / km
shoes: Brooks Glycerin 12

Running (Threshold Interval) 33:00 [3] 7.67 km (4:18 / km) +20m 4:15 / km

Friday Feb 13, 2015 #

11 AM

Running 40:00 [2] 7.13 km (5:37 / km) +105m 5:14 / km
ahr:145 max:156 shoes: Brooks Glycerin 12

Thursday Feb 12, 2015 #

Note
(rest day)

Might do the core I was supposed to do last night later on today.

Wednesday Feb 11, 2015 #

8 AM

Road bike warm up/down 26:30 [3] 8.27 km (3:12 / km)

Ride to the beach and back.

9 AM

Running warm up/down 10:00 [3] 1.83 km (5:28 / km)

Warm up once I got to the beach.

Running (Threshold run) 42:30 [3] 8.84 km (4:48 / km)
ahr:174

Tough work on the beach. Had to be careful to keep my hr in the right zone on the return as it was into the wind.

Tuesday Feb 10, 2015 #

1 PM

Running 50:00 [3] 10.38 km (4:49 / km)
ahr:155

Moderate intensity run along the spit on the Gold Coast. Felt good to start with but hadn't eaten so struggled in the last bit.

3 PM

Road bike 30:00 [2] 10.47 km (2:52 / km)
ahr:123

Easy cruise to get the bike back from burleigh.

Monday Feb 9, 2015 #

10 AM

Road bike 18:30 [2] 6.32 km (2:56 / km)
(rest day)

Was supposed to be a rest day but I had to ride to burleigh to pick up the car.

Also went for a long swim and to air factory (a trampoline) place so not feeling particularly rested.

Sunday Feb 8, 2015 #

10 AM

Road bike 40:00 [3] 14.12 km (2:50 / km)

Rode to burleigh to pick up the bike and then back from burleigh after i dropped the car back off.

12 PM

Running warm up/down 30:00 [3] 4.28 km (7:01 / km)
shoes: Brooks Glycerin 12

Rolled my ankle like 3 times on the warm up which was a bit annoying as the terrain was eally rough. Finally got into it by the end of the warm up so was ready to go by the time the session started. Warm down had a big climb in it so was quite slow.

Running intervals (Threshold Intervals) 46:00 [4] 9.11 km (5:03 / km)
ahr:173 shoes: Brooks Glycerin 12

4*10 with 2 min rest between.
Fairly hard session up in the hinterland of the gold coast. Ran in the springbrook national park which had some rough terrain and some tough climbs so the session was not particularly fast. Felt good, only a little bit of soreness in the knee.

8 PM

Strength and Conditioning 14:00 [3]

Saturday Feb 7, 2015 #

11 AM

Road bike 2:00:00 [3] 45.0 km (2:40 / km)

Rode out to the markets and then to the beach. From there up the beach for most of the gold coast and then back.

Decided to ride instead of running as my knee was still feeling a little off.

Friday Feb 6, 2015 #

12 PM

Running 40:00 [2] 7.62 km (5:15 / km)
ahr:143 shoes: Brooks Glycerin 12

Easy run on the gold coast.

2 PM

Strength and Conditioning 30:00 [3]

Core from tuesday.

Thursday Feb 5, 2015 #

Note
(rest day)

Wednesday Feb 4, 2015 #

Running (Threshold run) 40:00 [3] 9.48 km (4:13 / km)
ahr:174

Threshold run in warragul. Knee feeling better but not back to normal. Still got through the session quite good.

11 AM

Running warm up/down 30:05 [3] 6.02 km (5:00 / km)
ahr:152

Tuesday Feb 3, 2015 #

11 AM

Running 30:00 [2] 5.45 km (5:30 / km)
rhr:150

Nice easy run along the yarra. Knee still a little sore, will have to see how it goes over the next couple of days.

4 PM

Swimming 15:00 [3] 0.6 km (25:00 / km)

Decided not to do the 50 min run I had planned as I wanted to run the next day. Went for a swim instead but couldn't manage far with my sore shoulder.

Monday Feb 2, 2015 #

Note
(rest day)

Planned rest day today which was good because my knee was still feeling a little worse for wear. We will see how it feels tomorrow.

Sunday Feb 1, 2015 #

11 AM

Running long 1:53:23 [3] 19.51 km (5:49 / km) +558m 5:05 / km
ahr:159 max:185 shoes: Brooks Glycerin 12

Long run at Lorne.

Aim was to only to 100 mins but misjudged my distance/time and took an extra 13 mins to get back to the car. Was a really nice run up to the falls and then back down via cora lyn cascades. It was a wet day though and the rocks were really slippery which meant every crossing of the creek took significantly more time than last time I was there.

Started noticing my knee around 85 mins but had to push through to the end otherwise I would have had a long walk in the rain. Seems that Fridays long warm down and poor recovery probably hit me more than I thought.

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