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Training Log Archive: Brodie Nank

In the 30 days ending Nov 30, 2014:

activity	#	time	miles		km		+m	load
Running	18	18:06:23	141.7	(7:40)	228.05	(4:46)	2801	183684.2
Strength and Conditioning	14	11:22:00						114630.6
Road bike	6	4:03:35	64.55	(3:46)	103.89	(2:21)	1045	40941.5
Sprint Orienteering	5	1:50:01	16.22	(6:47)	26.1	(4:13)	126	19889.6
Total	40	35:21:59	222.48		358.04		3972	359145.8

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Sunday Nov 30, 2014 #

11 AM

Running warm up/down 31:30 [3] 6.0 km (5:15 / km) +45m 5:04 / km
shoes: Inov-8 F-lites 190

Sprint Orienteering race 16:04 [5] *** 3.89 km (4:08 / km) +22m 4:01 / km
shoes: Inov-8 F-lites 190

Vic Sprint Champs, 1st in juniors, 3rd overall.

Pretty standard course, not super tricky and no big misses. Was really tired though because of some late nights in the week and the 3 hour drive before the race so slowed down at the end. Still pretty happy with the race.

1 PM

Sprint Orienteering tempo 19:02 [4] 3.68 km (5:10 / km) +25m 5:00 / km

Feeling pretty pooped so cruised around the extra course with Matt.

Saturday Nov 29, 2014 #

6 PM

Running 40:00 [3] 8.46 km (4:44 / km) +35m 4:38 / km
shoes: Mizuno Wave Rider

Friday Nov 28, 2014 #

Note
(rest day)

Thursday Nov 27, 2014 #

9 AM

Strength and Conditioning 40:00 [3]

Long Core with a little bit of leg work.

3 PM

Running 50:36 [3] 8.0 km (6:20 / km) +450m 4:56 / km
shoes: Mizuno Wave Rider

In the southern Grampians which are pretty close to Laura's house. Walked up Mt Abrupt and on the way back I ran up Mt Sturgeon. Was a tough climb with lots of loose rock and steep ascents. Which also meant it was a slow descent. However it was pretty good training due to the roughness of the track.

Wednesday Nov 26, 2014 #

Note
(rest day)

Tuesday Nov 25, 2014 #

9 AM

Road bike 1:04:48 [3] 29.79 km (2:11 / km) +698m 1:57 / km

Another sweet ride along the great ocean road with Ian. Will have my rest day tomorrow.

Monday Nov 24, 2014 #

5 PM

Road bike 37:47 [3] 16.55 km (2:17 / km) +217m 2:09 / km

Was supposed to be a rest day but could not turn down a ride on the great ocean road.

Sunday Nov 23, 2014 #

7 AM

Strength and Conditioning 45:00 [3]

Rest of core from yesterday and then legs.

5 PM

Running long 2:02:17 [3] 22.55 km (5:25 / km) +758m 4:39 / km
shoes: Mizuno Wave Rider

Probably one of the best long runs I have done this year. Lorne is fricken awesome for running. We cruised up to the falls, over the hill and down the other valley to get back to Lorne. Some of the tracks were really rough which was really good practice. There were a few climbs at the end which made for a pretty tough finish.

Saturday Nov 22, 2014 #

Running 59:36 [3] 12.21 km (4:53 / km) +82m 4:43 / km
shoes: Mizuno Wave Rider

Wanted to get 15km today so I could get 90km for the week so did an extended warm up/cool down. Ran from home to the train and then from Watsonia train station to the race (5km) with a bag on my back. Then did a little more running after I finished the race.

9 AM

Strength and Conditioning 55:00 [3]

Arms and long core. Didn't get time to finish the core as I had a hectic day but will do it tomorrow morning.

3 PM

Sprint Orienteering race 21:35 [5] **** 5.35 km (4:02 / km) +34m 3:55 / km
shoes: Inov-8 F-lites 190

Friday Nov 21, 2014 #

Running 1:00:00 [3] 12.16 km (4:56 / km) +66m 4:48 / km
shoes: Mizuno Wave Rider

Pretty chilled run. Legs not feeling super flash so the next two days should be fun..

6 PM

Strength and Conditioning 11:00 [3]

Short set as I wont have time to do the full set tomorrow. Tomorrow is going to be full on.

Thursday Nov 20, 2014 #

Note
(rest day)

Well needed rest day.

Wednesday Nov 19, 2014 #

Running long 2:00:00 [3] 25.13 km (4:47 / km) +351m 4:28 / km
shoes: Mizuno Wave Rider

Long run. Tried to make up for yesterday and make my rest day well earned. Massive struggle street in the last 30 mins.

5 PM

Strength and Conditioning 1:00:00 [3]

Upper body and leg strength. Had to cut the short core as I ran out of time, will do it on Friday.

Tuesday Nov 18, 2014 #

4 PM

Strength and Conditioning 1:10:00 [3]

Upper body and long core.

6 PM

Running warm up/down 30:00 [3] 6.37 km (4:43 / km) +26m 4:37 / km

Running intervals (2km Time Trial) 6:44 [3] 2.08 km (3:14 / km)
shoes: Inov-8 F-lites 190

2km time trial, felt really really bad. Probably a few contributing factors but really not a great time trial. Over 50km in the last 4 days, two nights of drinking and not getting to bed before 1 for the last 4 nights didn't help. Had a microsleep while driving on the way which was really scary, sort of shows how tired I was.

12 seconds slower than last time but I guess it was to be expected. Slightly longer than 2km as I had to run wide for most of it, running around people.

Monday Nov 17, 2014 #

6 PM

Running 45:00 [3] 9.39 km (4:48 / km) +105m 4:32 / km

Easy run in Maffra.

Sunday Nov 16, 2014 #

12 PM

Strength and Conditioning 1:00:00 [3]

Legs + Long Core

2 PM

Running long 1:20:00 [4] 18.5 km (4:19 / km) +233m 4:04 / km
shoes: Mizuno Wave Rider

Long run with 3 10 minute tempos interspersed through the run. Was supposed to be 105 mins but ran out of time. Was going to do the rest later but decided I had done enough.

Saturday Nov 15, 2014 #

12 PM

Strength and Conditioning 45:00 [3]

Upper body

Road bike 30:00 [3] 12.0 km (2:30 / km)

Ride to the train station and back in Frankston and to and from the race from Footscray station. Didn't do a warm down because my calves were a little sore so the ride was my warm down.

3 PM

Running warm up/down 10:00 [3] 2.07 km (4:50 / km)

Sprint Orienteering race 17:00 [5] 4.1 km (4:09 / km) +45m 3:56 / km

Sprint into Spring 4

Not a bad race but not super clean either. Felt ok once I got running.

Friday Nov 14, 2014 #

11 AM

Strength and Conditioning 1:13:00 [3]

Arms and short core (+ a little leg work).

2 PM

Running long 1:35:30 [3] 20.19 km (4:44 / km) +304m 4:24 / km
shoes: Mizuno Wave Rider

Nice chilled long run

Thursday Nov 13, 2014 #

7 PM

Road bike 31:00 [3] 13.04 km (2:23 / km) +68m 2:19 / km

Finally finished exams!!! Actually really tired so I swapped my long day (which I had swapped from yesterday) to tomorrow. However this is going to make my weekend really tough.

Tuesday Nov 11, 2014 #

11 AM

Strength and Conditioning 1:15:00 [3]

Strength session and then core.

6 PM

Running warm up/down 26:00 [3] 5.2 km (5:00 / km)

Tried out some Nike shoes on the warm up. Not against them but not a huge fan.

Running intervals (Fartlek) 20:40 [5] 6.1 km (3:23 / km) +16m 3:21 / km
shoes: Inov-8 F-lites 190

Good sesh.

Monday Nov 10, 2014 #

Road bike 50:00 [3] 20.51 km (2:26 / km) +62m 2:24 / km

Easy ride between study

Sunday Nov 9, 2014 #

4 PM

Running long 1:25:00 [3] 19.0 km (4:28 / km) +223m 4:14 / km
shoes: Mizuno Wave Rider

Long run with two 10 minute tempos at under 4:00min/km.

6 PM

Strength and Conditioning 13:00 [3]

Saturday Nov 8, 2014 #

2 PM

Running warm up/down 33:30 [3] 6.59 km (5:05 / km)
shoes: Inov-8 F-lites 190

3 PM

Sprint Orienteering race 18:10 [3] 4.54 km (4:00 / km)
shoes: Inov-8 F-lites 190

Sprint Orienteering race 18:10 [3] 4.54 km (4:00 / km)

Sprint into Spring 3 - Latrobe Uni

Hot day and wasn't feeling great!

Friday Nov 7, 2014 #

4 PM

Road bike 30:00 [3] 12.0 km (2:30 / km)

Cruisy ride and then nice swim at the beach.

Thursday Nov 6, 2014 #

3 PM

Running long 1:20:00 [3] 16.84 km (4:45 / km)

Long run after my exam, was good.

5 PM

Strength and Conditioning 1:00:00 [3]

Wednesday Nov 5, 2014 #

Note
(rest day)

Tuesday Nov 4, 2014 #

4 PM

Running warm up/down 20:00 [3] 4.15 km (4:49 / km)

Running intervals (Fartlek) 20:00 [3] 5.49 km (3:39 / km)
shoes: Inov-8 F-lites 190

Not super speedy, exams study taking it out of me.

Monday Nov 3, 2014 #

12 PM

Strength and Conditioning 25:00 [3]

A quick session before my exam, will do the rest later.

6 PM

Running 50:00 [3] 11.57 km (4:19 / km) +107m 4:08 / km
shoes: Mizuno Wave Rider

Had such an easy week last week of training due to doing heaps and heaps of study so decided to make up for some of it and do a slightly harder run than normal. Had my first exam today and have another 2 this week so should be interesting to see if I can do my planned training.

7 PM

Strength and Conditioning 50:00 [3]

Did the rest of my session after my run. Dont think I will do any study tonight, I am physically and mentally dead.

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