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Training Log Archive: Brodie Nank

In the 31 days ending Dec 31, 2011:

activity # timemileskm+mload
  Running14 14:38:31 114.9(7:39) 184.91(4:45) 2355151025.6
  Mountain Biking5 4:29:52 39.26(8.7/h) 63.18(14.0/h) 89045833.3
  Forest Orienteering3 3:06:33 17.25(10:49) 27.76(6:43) 57332414.4
  Strength and Conditioning2 1:05:0011421.8
  Indoor Soccer1 40:007028.8
  Stretching3 35:005691.8
  Total26 24:34:56 171.41 275.85 3818253415.6

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Saturday Dec 31, 2011 #


Hard 1A Day 5 - Splits

Friday Dec 30, 2011 #


Hard 1 Day 4 - Splits

Thursday Dec 29, 2011 #


Hard 1 Day3 - Splits

Wednesday Dec 28, 2011 #


Hard 1 Day 2 - Splits

Tuesday Dec 27, 2011 #


Hard 1A Day 1 - Splits

Tuesday Dec 20, 2011 #

10 AM

Running 55:41 [3] 11.38 km (4:54 / km) +154m 4:35 / km
shoes: Karhu Strong

Couldn't do my speed session so another cruisy run to run my mums phone to her work and then home again.

Monday Dec 19, 2011 #

Mountain Biking 40:00 [3] 8.85 km (13.3 kph) +100m
shoes: Karhu Strong

Easy ride with ash with minimal climb, good fun but ashs chain kept coming off.

Sunday Dec 18, 2011 #

Running 53:58 [3] 11.13 km (4:51 / km) +142m 4:33 / km
shoes: Karhu Strong

Pretty cruisy run, my shoes are pretty much destroyed, lucky I got some new ones that are exactly the same.

Saturday Dec 17, 2011 #

Note
(rest day)

Had our family christmas today, well recovered from last weeks training.

Friday Dec 16, 2011 #

3 PM

Running 2:08:07 [4] 25.12 km (5:06 / km) +378m 4:45 / km
shoes: Karhu Strong

Nice long run to finish this weeks training. Got my target km's for this week which was 85km, so pretty happy with that. Next week I will have a taper off ready for xmas 5 days. Good run but i died with 5km to go and was in real struggle street. Other highlights were:
Getting honked by a car full of chicks (not sure if they were good looking).
A car full of bogans that attempted to hit me and
2 other randoms waving at me.
C • 5 Days 3

Thursday Dec 15, 2011 #

12 PM

Strength and Conditioning 35:00 [4]

Stepped it up from last session and felt good.
4 PM

Mountain Biking 41:47 [3] 11.17 km (16.0 kph) +145m
shoes: Karhu Strong

Nice ride in kate reed, tried to keep it as flat as possible because I was using this as recovery.
5 PM

Stretching 15:00 [3]

After both the ride and core session as I was still feeling a little sore from the previous days of training.

Wednesday Dec 14, 2011 #

4 PM

Running long 1:15:00 [3] 15.2 km (4:56 / km) +325m 4:27 / km
shoes: Karhu Strong

Ran through kate reed, to duck reach, up to west and then down into town. Tried to get some more hills into this run.
5 PM

Stretching 10:00 [3]

Tuesday Dec 13, 2011 #

3 PM

Running warm up/down 31:30 [3] 8.2 km (3:50 / km) +20m 3:48 / km
shoes: Karhu Fast

Ran to training from home because bus wasn't going to get me there in time. All downhill so it was pretty speedy.
4 PM

Running tempo 48:30 [4] 11.8 km (4:07 / km) +20m 4:05 / km
shoes: Karhu Fast

With the speed group again. When I was told we were going for a 50 minute run, I wasn't expecting to be doing it at 4min/km tempo pace. Slowed down at the end as a taper off.

Monday Dec 12, 2011 #

6 PM

Running 41:20 [3] 9.2 km (4:30 / km) +50m 4:22 / km
shoes: Inov-8 X-Talon 212

Pretty cruisy run to mikes place to talk about training.

Sunday Dec 11, 2011 #

11 AM

Running 12:00 [3] 2.5 km (4:48 / km) +25m 4:34 / km
shoes: Inov-8 X-Talon 212

Forest Orienteering (Pittwater) 1:45:30 [4] ***** 14.3 km (7:23 / km) +200m 6:54 / km
shoes: Inov-8 X-Talon 212

Orienteering training at pittwater. Lots of control picking with some longer legs that I made harder by blocking out parts of the map. Stupid choice, i was very rusty and it was probably already hard enough. Made lots of stupid mistakes but felt better at the end until it started raining and my map disintegrated..

Friday Dec 9, 2011 #

11 AM

Running long 1:07:06 [4] 13.9 km (4:50 / km) +178m 4:32 / km
shoes: Karhu Strong

Long run to trevallyn to help with the last orienteering event for primary schools, then into trevallyn followed by a loop of tailrace and out to invermay. Pretty stuffed now and stuggled through the last few kms. Probably did too much this week but I have still pulled up quite well.
3 PM

Forest Orienteering (Terrain running) 33:07 [4] 5.68 km (5:50 / km) +160m 5:07 / km
shoes: Karhu Strong

Little bit shorter than last week as we were meeting in trevallyn for coffee. Was going to attempt to climb heartbreak hill off track but it was extremely thick so I quickly changed my mind.

Thursday Dec 8, 2011 #

3 PM

Running 1:00:57 [3] 12.07 km (5:03 / km) +180m 4:42 / km
shoes: Karhu Strong

Shit day. Planned to run through kate reed and then into town but that idea was quickly stopped. Felt sick as i think I ate too much, too close to running. Had a break for 5 minutes but it didn't help. Long story short ended up struggling home after throwing up three times.
C • That does sound pretty shit... 4
5 PM

Stretching 10:00 [2]

Wednesday Dec 7, 2011 #

8 AM

Running (Recovery) 45:44 [3] 9.46 km (4:50 / km) +150m 4:29 / km
shoes: Karhu Strong

Easy run through duck reach and the gorge into town to get some christmas presents.
3 PM

Mountain Biking 1:02:03 [4] 14.1 km (13.6 kph) +193m

Good ride by myself in Kate Reed.

Tuesday Dec 6, 2011 #

3 PM

Running long (Powerline run) 1:30:12 [4] 19.11 km (4:43 / km) +322m 4:21 / km
shoes: Karhu Strong

Missed a lift to go to my speed training group so decided to head out on another long run. Headed from home to trevallyn and then along the powerlines, down to tailrace and then into town. Running through the inner city was shit, copped about 6 lots of second hand smoke. At the 12km mark I decided to finish off with a speed up and my aim was to do 4km in under 17 minutes. Ended up doing 5km in 19:45 which I was pretty happy with, staying on 4min/km for the whole time. Good run.

Monday Dec 5, 2011 #

4 PM

Strength and Conditioning 30:00 [4]

Hadn't done this session for a bit so I dropped back from what I had been doing, will build back up. Killed me still though.
5 PM

Mountain Biking 1:01:02 [3] 14.86 km (14.6 kph) +202m

Good ride with ash and todd in kate reed.

Sunday Dec 4, 2011 #

4 PM

Running long 1:46:28 [4] 22.64 km (4:42 / km) +241m 4:28 / km
shoes: Karhu Strong

Good long run through kate reed, then down into town via hobblers bridge. Pretty happy with this and did a little effort at the end to finish it off.
6 PM

Indoor Soccer (Game) 40:00 [4]
shoes: Karhu Strong

Pretty tired from my run but played really good. The guys we were playing must have paid the ref off becasue they were talking to him as best mates. some shit decisions that put us behind in the first half and we couldn't quite get it back (getting within 1 goal at one point). We lost 10-7 but I scored a wicked volley that was pretty good.

Saturday Dec 3, 2011 #

Note
(rest day)

Friday Dec 2, 2011 #

12 PM

Running long 1:01:58 [3] 13.2 km (4:42 / km) +170m 4:25 / km
shoes: Inov-8 X-Talon 212

Ran to trevallyn to help out with the orienteering for primary schools. From there I did some terrain running in trevallyn and then ran into town. Total distance was 20.98km and total time was 1 hour 50 minutes. Pushed hard for the last 2.5km, working on keeping energy for the end of the race to avoid another blow up in a lond distance race.

Forest Orienteering long (Terrain Running) 47:56 [3] 7.78 km (6:10 / km) +213m 5:25 / km
shoes: Inov-8 X-Talon 212

Forgot how hard it was to run in trevallyn. Tough running in the long grass and I ran for about 10 minutes straight through some green that had shitty undergrowth. Learnt something though, never wear short running shorts when terrain running.

Thursday Dec 1, 2011 #

3 PM

Mountain Biking 1:05:00 [3] 14.2 km (13.1 kph) +250m

Ride with ash and his mate in Kate Reed. Pretty wicked.

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