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Training Log Archive: Brodie Nank

In the 30 days ending Jun 30, 2011:

activity	#	time	miles		km		+m	load
Running	11	5:37:32	35.44		57.03		560	57904.7
Forest Orienteering	2	2:43:03	11.79	(13:50)	18.97	(8:36)	494	28116.3
Soccer	1	1:30:00						15127.2
Street Orienteering	2	54:47	6.91	(7:56)	11.12	(4:56)	113	9626.5
Strength and Conditioning	2	54:00						9076.3
Stretching	5	45:00						6990.6
Total	21	12:24:22	54.13		87.12		1167	126841.7

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Thursday Jun 30, 2011 #

6 PM

Soccer 1:30:00 [3]
shoes: Nike Mercurials

Wednesday Jun 29, 2011 #

5 PM

Street Orienteering race 32:06 [4] 6.78 km (4:44 / km) +98m 4:25 / km
ahr:175 max:188 shoes: Karhu Strong

Street orienteering event in newstead. Got beaten by paul by about 2 minutes because i got an extra control and wasted 2 minutes at one of my controls.

Running warm up/down 15:00 [3]
shoes: Karhu Strong

Tuesday Jun 28, 2011 #

4 PM

Running 1:01:41 [3] 11.88 km (5:12 / km) +79m 5:02 / km
ahr:156 max:179 shoes: Karhu Strong

Run with callum only because others were sick, resting or injured. Warm up/down included in time.

Sunday Jun 26, 2011 #

10 PM

Running warm up/down 10:00 [3]

11 PM

Forest Orienteering race (Kate Reed) 1:33:03 [4] *** 11.47 km (8:07 / km) +274m 7:15 / km
ahr:165 max:185 shoes: Inov-8 X-Talon 190

Super shit run at Kate Reed. A few stupid controls on vegetation boundaries stuffed me up becasue the boundaries had changed. Also one control cost me 25 minutes because it was 150m from where it was on the map and took me ages to find. other than that time and a few other errors I felt I ran alright but it was still not fun.

Saturday Jun 25, 2011 #

10 AM

Forest Orienteering 1:10:00 [3] *** 7.5 km (9:20 / km) +220m 8:08 / km
shoes: Inov-8 X-Talon 190

Decided to turn up to o training at trevallyn. Didn't have soccer and thought it would be good to get a run in the bush in. Exercise was putting out a control then returning to group and drawing where each person put their control. Then we made a course out of the controls and ran it. Course was only about 4.5km and smashed around it in about 25 mins. Felt really good.

12 PM

Running warm up/down 20:00 [3] 4.0 km (5:00 / km) +50m 4:42 / km
shoes: Karhu Fast

1 PM

Running race 39:19 [5] 9.8 km (4:01 / km) +177m 3:41 / km
ahr:194 max:204 shoes: Karhu Fast

Cross country race at Van Dieman Brewery. Much tougher race than last weekend with dirt roads and a few hills and one large hill. Was with the backmarkers today and lost them at about 2 km but caught them again going up the long hill at about the 3.5km mark. Stayed with them through the undulated part of the course but lost them on the flat and downhill at the end. Saw Tommy G riding at the top of the big hill. Pretty happy with my effort.

C • Didn't know LAC had cross country 4

2 PM

Stretching 10:00 [2]

Friday Jun 24, 2011 #

4 PM

Strength and Conditioning 29:00 [3]

Thursday Jun 23, 2011 #

4 PM

Running 35:28 [4] 7.56 km (4:41 / km) +105m 4:23 / km
shoes: Karhu Strong

Quick in and out of a wet and muddy kate reed before dark. Pretty good run but came out pretty muddy after a few slips.

Running warm up/down 10:00 [3]

5 PM

Stretching 10:00 [2]

Wednesday Jun 22, 2011 #

4 PM

Running warm up/down 10:00 [3]
shoes: Karhu Strong

5 PM

Street Orienteering race 22:41 [4] *** 4.34 km (5:14 / km) +15m 5:08 / km
shoes: Karhu Strong

Score course in the centre of launceston city. Pretty sweet course with lots of back alleys and route choices. Speed was pretty slow because of the heavy traffic and many road crossings.

6 PM

Stretching 5:00 [3]

Tuesday Jun 21, 2011 #

4 PM

Running 47:00 [3] 7.0 km (6:43 / km) +55m 6:28 / km
shoes: Karhu Strong

Monday running group on a Tuesday. Pretty cruising run with luke and callum.

5 PM

Stretching 10:00 [3]

Sunday Jun 19, 2011 #

9 AM

Running warm up/down 20:00 [3]

10 AM

Running race (Launceston 10) 36:59 [3] 10.06 km (3:41 / km) +39m 3:36 / km
shoes: Karhu Fast

Felt shocking. Was really tired as only returned from Fiji yesterday and had a full day of travelling. Was running really good, about 17:50 at half way but after 6km I died and my performance went down from there. went from just under 3:40 to over 3:55 km rate. Not too bad considering how tired I was.

Thursday Jun 2, 2011 #

5 PM

Running 32:05 [3] 6.73 km (4:46 / km) +55m 4:35 / km
shoes: Karhu Fast

Just an easy run before i go away tommorrow.

Stretching 10:00 [2]

Wednesday Jun 1, 2011 #

6 PM

Strength and Conditioning 25:00 [3]

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