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Training Log Archive: Brodie Nank

In the 31 days ending Jan 31, 2013:

activity # timemileskm+mload
  Running8 6:44:22 52.81(7:39) 84.99(4:45) 65068348.0
  Mountain Biking3 3:30:44 36.81(10.5/h) 59.24(16.9/h) 57535420.1
  Strength and Conditioning2 1:15:0012911.6
  Total13 11:30:06 89.62 144.23 1225116679.6

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Thursday Jan 31, 2013 #

Running long 1:15:08 [3] 16.05 km (4:41 / km) +175m 4:26 / km
shoes: Karhu Strong

Cruise down into town via duck reach and basin, then when I hit tailrace did a 3km tempo at under 4:00min/km (11:49) and then a 3km warm down/continuation of run. Was good and starting to feel my endurance coming back, 45km in 3 days is a good place to start. Rest day tomorrow.

Wednesday Jan 30, 2013 #

8 AM

Running 42:36 [3] 8.62 km (4:57 / km) +45m 4:49 / km
shoes: Karhu Strong

Nice easy run in the morning, drive to work with dad, ran and then bussed home. Nice morning out, and good to be back home by 9.
10 PM

Strength and Conditioning 40:00 [4]

Longer session due to adding some calf exercises. Watched Forrest Gump while I did this, nearly cried.

Tuesday Jan 29, 2013 #

7 PM

Running long 1:37:30 [3] 20.17 km (4:50 / km) +355m 4:27 / km

Got off the plane and all I wanted to do was go running and try to make this uni decision. Was good, enjoyed running in Kate Reed again and made my decision. I am going to be a physiotherapist!!!!
C • Physio 4

Monday Jan 28, 2013 #

Note
(rest day)

Weather was way to wild to head out in, on bike or foot so I settled for a rest day. This makes 4 since Stb so the easy recovery period of holidaying is now over and I am keen for some solid training!

Sunday Jan 27, 2013 #

3 PM

Running 30:00 [3] 6.0 km (5:00 / km)

Run in wild weather on the Gold Coast. Wanted to do 15km but the weather got so bad that I had to turn for home, nearly getting blown into a moving car near the hotel... Probably shouldn't have gone out but I wanted to run.

Saturday Jan 26, 2013 #

Running intervals 50:00 [4] 11.2 km (4:28 / km)
shoes: Saucony Grid Type A4

Good session, an easy one but a good one. Plan was to do 4*1km on a 7 min cycle at 10km pace. However I was feeling pretty good so times came down a bit, 3:23, 3:25, 3:15 and 3:08. Felt like I could keep going when I finished but didn't want to push it. The first two were into a big headwind, with the second two with a tailwind! Floats were about 5min/km.

Friday Jan 25, 2013 #

8 AM

Mountain Biking 42:30 [3] 16.5 km (23.3 kph)

Legs weren't feeling flash, so went for an easy morning ride.

Thursday Jan 24, 2013 #

7 AM

Running 32:30 [3] 6.25 km (5:12 / km) +25m 5:06 / km
shoes: Inov-8 X-Talon 212

Early run in the morning!
5 PM

Strength and Conditioning 35:00 [3]

Hard sesh.

Wednesday Jan 23, 2013 #

6 PM

Mountain Biking 48:14 [3] 20.24 km (25.2 kph) +25m

Ride down to burliegh heads and back.

Tuesday Jan 22, 2013 #

5 PM

Running 41:38 [3] 8.65 km (4:49 / km) +25m 4:45 / km

Cruisy run on the beach but it was pretty tough running on the sand!

Monday Jan 21, 2013 #

Note

Another forced rest day but did a fair bit of walking and swimming.

Sunday Jan 20, 2013 #

Running 35:00 [3] 8.05 km (4:21 / km) +25m 4:17 / km
shoes: Inov-8 X-Talon 212

Cruisy run on beach with a 10 min tempo in the middle!!!
10 AM

Mountain Biking 2:00:00 [3] 22.5 km (11.3 kph) +550m

Some wicked riding at rotorua!!! Was well worth the 35 bucks!

Sunday Jan 13, 2013 #


Event 7 - Course 2 - Splits

Saturday Jan 12, 2013 #


Event 2 2 - Splits

Thursday Jan 10, 2013 #


Long Champs - 2 - Splits

Tuesday Jan 8, 2013 #


Sprint Champs - C3 - Splits

Sunday Jan 6, 2013 #


Middle Champs C 2 - Splits

Saturday Jan 5, 2013 #


Event 2 C 3 - Splits

Friday Jan 4, 2013 #

Event: 2013 Oceania Carnival & WC Races
 

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