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Training Log Archive: Brodie Nank

In the 30 days ending Apr 30, 2014:

activity	#	time	miles		km		+m	load
Running	6	4:10:26	33.79	(7:25)	54.38	(4:36)	573	43312.9
Strength and Conditioning	4	2:57:00						30082.5
Road bike	2	2:30:03	43.96	(3:25)	70.75	(2:07)	335	25679.2
Forest Orienteering	1	1:25:00	9.94	(8:33)	16.0	(5:19)		14936.2
Swim	3	1:15:00	1.86	(40:14)	3.0	(25:00)		12606.0
Sprint Orienteering	1	35:00	4.35	(8:03)	7.0	(5:00)		5882.8
Total	17	12:52:29	93.91		151.13		908	132499.6

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Wednesday Apr 30, 2014 #

Note

Going to do a little reflection on here from the whole easter carnival on the weekend, I am not going to backlog as unfortunately I don't have enough time!

11 AM

Running warm up/down 25:00 [3] 5.06 km (4:56 / km) +70m 4:37 / km
shoes: Mizuno Wave Rider

Running hills 36:00 [4] 7.8 km (4:37 / km) +248m 3:59 / km
shoes: Mizuno Wave Rider

4 x 4 min hills with jog down recovery (9 minute cycle meant I had 20-30 secs rest at the bottom). Just over 60m of incline for each hill meant that they weren't super steep but still enough to hurt. As with all hills in frankston this was a road, so ran along the nature strip which was a little muddy in places. Distances were:
950m
970m
970m
970m

4 PM

Strength and Conditioning 43:30 [4]

15 minute core followed by general leg strengthening. Talked to my physio and he is going to assess the strength of my muscles and then prescribe a program I can do to target any weaknesses I have.

Tuesday Apr 29, 2014 #

Running long 1:15:02 [3] 16.3 km (4:36 / km) +194m 4:21 / km
shoes: Mizuno Wave Rider

This is what a hilly run is in Frankston... This required a few loop of a few tough staircases but it seems I still need to find more hills....

Monday Apr 28, 2014 #

7 AM

Swim 25:00 [3] 1.0 km (25:00 / km)

12 PM

Strength and Conditioning 47:30 [3]

Too hard for a rest day but I was just super keen to get back into some core.

Sunday Apr 27, 2014 #

Note
(rest day)

Thought I would get heaps done to catch up today but in reality I did nothing.... Going to be a big couple of weeks at uni!

Saturday Apr 26, 2014 #

Forest Orienteering race 1:25:00 [4] *** 16.0 km (5:19 / km)
shoes: Inov-8 Oroc 280

NSW Long Distance Champs - M21E
1:13:03 - 6th place (3 seconds behind 5th).

NSW Long Champs Hard 1 - Splits

Friday Apr 25, 2014 #

Sprint Orienteering race 35:00 [3] 7.0 km (5:00 / km)

Sprint Relay - 2nd team overall (due to Hanny's amazing run)
3rd leg - Men's A - 14:14 - 4th place.

Saturday Apr 5, 2014 #

Running intervals (Mona) 20:00 [5] 5.57 km (3:35 / km)
shoes: Saucony Grid Type A4

Good sesh with the big man himself Matt Doyle. Never done a Mona before and calves were sore in the second half. Felt like I could have pushed harder in the middle but wasn't sure how hard the last bit would be. Turned out I was pretty buffered when I finished. Calves super sore after, think shoes might have something to do with it... Tomorrow should be interesting if I feel anything like I did on Wednesday.

5 PM

Running warm up/down 31:20 [3] 6.22 km (5:02 / km)
shoes: Saucony Grid Type A4

Friday Apr 4, 2014 #

11 AM

Strength and Conditioning 40:00 [3]

Hard core sesh + physio quad exercises

Thursday Apr 3, 2014 #

7 AM

Swim 25:00 [3] 1.0 km (25:00 / km)

Thought I might be able to get away with going for a run if I left it till tonight so just went for a swim in the morning.

4 PM

Road bike long 1:30:00 [3] 42.0 km (2:09 / km) +282m 2:04 / km

Unfortunately the calves didn't get any better as the day went on and I couldn't risk making them worse. I tried a 5 minute jog and that felt bad so I opted for a ride instead. Was windy again and this time of night meant I had to deal with cars but it was a nice ride.

Wednesday Apr 2, 2014 #

10 AM

Road bike intervals (Fartlek) 1:00:03 [4] 28.75 km (2:05 / km) +53m 2:04 / km

Pretty touch ride out along the nepean. Was super windy and I suffered a fair bit.

7 PM

Strength and Conditioning 46:00 [3]

Long Core + just quad physio exercise (calves really sore from yesterday).

Tuesday Apr 1, 2014 #

8 AM

Swim 25:00 [3] 1.0 km (25:00 / km)

Died a little at the end. Didn't have breakfast before I went (just had a smoothie) so I guess that is understandable.

6 PM

Running warm up/down 30:00 [3] 5.5 km (5:27 / km)
shoes: Saucony Grid Type A4

This group does a biiiig warm up. There was more stretches and stuff that I didn't record.

Running tempo 21:14 [5] 5.88 km (3:37 / km) +45m 3:29 / km
shoes: Saucony Grid Type A4

Fast tempo run around a loop near princes park. Was a lot on cement/asphalt but knee got through it fine (calves were another story). Felt pretty sore in the warm up, hip flexors and groin sore after indoor soccer last night but once we started running I felt pretty good. Managed to stay just behind Eon and Kez so was pretty happy with that.

7 PM

Running warm up/down 11:50 [3] 2.05 km (5:46 / km) +16m 5:33 / km
shoes: Saucony Grid Type A4

Easy cruise from princes park back to the uni.

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