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Training Log Archive: Brodie Nank

In the 31 days ending Mar 31, 2015:

activity	#	time	miles		km		+m	load
Running	24	15:34:28	123.32	(7:35)	198.47	(4:43)	1456	156217.8
Strength and Conditioning	11	5:06:00						51432.5
Forest Orienteering	3	1:48:24	13.19	(8:13)	21.22	(5:07)	279	19576.7
Road bike	3	1:23:36	4.87		7.83			14051.5
Sprint Orienteering	5	1:20:16	10.32	(7:47)	16.6	(4:50)	181	14815.2
Swimming	3	1:07:30	1.65	(41:00)	2.65	(25:28)		11154.4
Indoor Soccer	1	36:00						6050.9
Soccer	1	36:00						6050.9
Netball	1	16:00						2689.3
Total	48	27:48:14	153.34		246.77		1916	282039.1

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Sunday Mar 29, 2015 #

11 AM

Running warm up/down 12:30 [3] 2.63 km (4:45 / km)
shoes: Inov-8 X-talons 212

Only a short warm up and warm down as to not aggravate my knee.

Forest Orienteering race 34:36 [5] 8.09 km (4:17 / km) +79m 4:05 / km
ahr:186 max:195

Victorian Relays at eppalock, 1st place in open.

Started about 6-7 mins behind rob baker after some good runs from ash and tash. Ran really well, just losing minor time at 3 and even smaller time at a few other controls (2, 9 and 16). Caught Rob at 7, and then pushed hard to get away from him. We had a different split at 14 and I lost him there, finishing in front.

Biggest positive was no knee pain, but we will see how it feels tomorrow morning.

C • Awesome 2

Saturday Mar 28, 2015 #

Note
(rest day)

Taking a rest day before the run tomorrow. Feeling a little beaten up after my fall off the bike yesterday.

Friday Mar 27, 2015 #

3 PM

Road bike 21:06 [3] 7.83 km (2:42 / km)
ahr:127

Knee is still sore and although I haven't tried running on it yet my physio said stick to riding and swimming until the weekend. So I am going to have a run on Sunday at the Vic Relays.

Pretty shit ride however, skidded off on a corner at about 13 mins and gained some nasty grazes. Then I got a puncture and was forced to stop and had to ring to get picked up... Pretty shit day out.

5 PM

Road bike 20:00 [3]

Did another 20 min on the bike at the gym when I got home.

7 PM

Strength and Conditioning 13:00 [3]

Short session, focused just on core as I didn't want to stir up my knee.

Thursday Mar 26, 2015 #

4 PM

Swimming 37:30 [3] 1.3 km (28:51 / km)

Not sure how long I swam for but I think this is a pretty good guess. Pretty smashed afterwards, swimming is not my thing!

Wednesday Mar 25, 2015 #

Note
(injured) (rest day)

So knee still tender on the anterior joint line. Official self-diagnosis is infrapatella bursitis, but I have booked in to see my physio tomorrow.

Having a rest day today as I dont want to push it but I dont think this is going to be a big deal as it doesnt even hurt running - I just dont want to risk it. Hopefully will be running tomorrow or on Friday.

Tuesday Mar 24, 2015 #

2 PM

Strength and Conditioning 40:00 [3]

Leg strength and then a short hard core session at the gym. Right knee was feeling a little weird in the first set of my last leg exercise so I didnt do it all. Will keep an eye on it tonight and over the next few days.

5 PM

Road bike 42:30 [3]
ahr:118

Decided to ride instead of run just to be safe

Monday Mar 23, 2015 #

Note
(rest day)

Sunday Mar 22, 2015 #

11 AM

Running warm up/down 30:05 [3] 6.21 km (4:51 / km) +37m 4:42 / km
shoes: Inov-8 X-talons 212

12 PM

Forest Orienteering race 38:45 [4] *** 7.19 km (5:23 / km) +118m 4:59 / km
ahr:177 max:188 shoes: Inov-8 X-talons 212

Pretty solid race at the Vic state league - 2nd place behind Thor (1:20 down).

Happy with how I ran and only a few small mistakes and one medium mistake (1:30 all up). These were mainly due to drifting in the fairly vague spur gully areas, something I need to work on.

Running (Threshold) 6:15 [4] 1.64 km (3:49 / km) +14m 3:39 / km
ahr:171 max:178 shoes: Inov-8 X-talons 212

To make up 45 minutes

5 PM

Strength and Conditioning 16:00 [3]

Saturday Mar 21, 2015 #

1 PM

Running 1:45:00 [3] 22.09 km (4:45 / km) +330m 4:25 / km
ahr:157 max:176 shoes: Brooks Glycerin 12

Nice long run in Frankston. With ash for the first bit and then last 45 by myself. Tried to fins as many hills as I could but it's still hard to find the climb in Frankston.

Friday Mar 20, 2015 #

9 AM

Running 40:00 [2] 7.35 km (5:27 / km) +70m 5:12 / km
ahr:142 max:159 shoes: Brooks Glycerin 12

Easy run down to the bay and back.

Thursday Mar 19, 2015 #

6 PM

Indoor Soccer 36:00 [3]

Pretty intense game this week against a Div 1 team. 3-1 down with 10 to go and then a sweet comeback to win 5-3.

Wednesday Mar 18, 2015 #

3 PM

Running warm up/down 30:00 [3] 6.06 km (4:57 / km) +48m 4:46 / km
shoes: Brooks Glycerin 12

4 PM

Running intervals (Threshold intervals) 53:20 [4] 12.87 km (4:09 / km) +54m 4:04 / km
ahr:170 max:178 shoes: Brooks Glycerin 12

5*9 min efforts with 1:50 rest
Accidentally did 10 min on the 4th effort. Felt pretty good, pace is going pretty well.

5 PM

Strength and Conditioning 1:00:00 [3]

Legs set + short core at gym. Was feeling pretty tired by the end. Big day

Tuesday Mar 17, 2015 #

7 AM

Running 32:45 [2] 6.01 km (5:27 / km) +45m 5:15 / km
ahr:140 max:153 shoes: Brooks Glycerin 12

Easy run before uni

3 PM

Running 51:10 [3] 10.52 km (4:52 / km) +112m 4:37 / km
ahr:150 max:169 shoes: Brooks Glycerin 12

Moderate run after uni finished

4 PM

Strength and Conditioning 14:30 [3]

Sunday Mar 15, 2015 #

12 PM

Running long 1:42:30 [3] 22.16 km (4:38 / km) +192m 4:26 / km
ahr:151 max:172 shoes: Brooks Glycerin 12

7 PM

Strength and Conditioning 30:00 [3]

2 x thors set.

Saturday Mar 14, 2015 #

2 PM

Running warm up/down 10:10 [3] 3.12 km (3:16 / km) +47m 3:02 / km
shoes: Inov-8 X-talons 212

Forest Orienteering (Threshold) 35:03 [4] **** 5.94 km (5:54 / km) +82m 5:31 / km
ahr:171 max:184 shoes: Inov-8 X-talons 212

6 PM

Running warm up/down 15:10 [3] 3.25 km (4:40 / km) +6m 4:37 / km
shoes: Brooks Glycerin 12

Sprint Orienteering tempo 16:38 [5] *** 3.58 km (4:39 / km) +24m 4:30 / km
ahr:181 max:190 shoes: Brooks Glycerin 12

Friday Mar 13, 2015 #

11 AM

Running 45:24 [2] 8.7 km (5:13 / km) +57m 5:03 / km
ahr:144 max:157

Easy run out to Tyler's house and back

Thursday Mar 12, 2015 #

7 PM

Soccer (Indoor) 36:00 [3]
(rest day)

Good game. Won 5-4 in a grading match and now in division 1...

C • Div 1 1

Wednesday Mar 11, 2015 #

4 PM

Running warm up/down 29:00 [3] 6.0 km (4:50 / km)
shoes: Brooks Glycerin 12

Running (Threshold) 42:30 [4] 10.38 km (4:06 / km)
shoes: Brooks Glycerin 12

5 PM

Netball (Game) 16:00 [3]

Social netball. Only played the first half as I was feeling pretty average and we had heaps of subs.

6 PM

Strength and Conditioning 42:30 [3]

Legs + Short Core.

Tuesday Mar 10, 2015 #

7 AM

Running 32:15 [2] 6.05 km (5:20 / km) +40m 5:10 / km
shoes: Brooks Glycerin 12

Easy run before class at 8.

1 PM

Running 50:00 [4] 10.77 km (4:39 / km) +128m 4:23 / km
ahr:152 max:170 shoes: Brooks Glycerin 12

Moderate run after class, feeling pretty good.

4 PM

Strength and Conditioning 13:30 [3]

One of thor's sets.

Monday Mar 9, 2015 #

3 PM

Swimming 20:00 [3] 0.85 km (23:32 / km)
(rest day)

Ocean swimming and a little bit of running.

Sunday Mar 8, 2015 #

Sprint Orienteering 22:30 [3] 4.15 km (5:25 / km) +32m 5:13 / km
shoes: Brooks Glycerin 12

11 AM

Sprint Orienteering race 17:03 [5] ***** 3.8 km (4:29 / km) +75m 4:05 / km
shoes: Inov-8 F-lites 190

Tough course
Reflection up soon.

Race 3 Hard1 - Splits

Saturday Mar 7, 2015 #

9 AM

Running warm up/down 20:00 [3] 4.0 km (5:00 / km) +35m 4:47 / km
shoes: Brooks Glycerin 12

10 AM

Sprint Orienteering race 11:10 [5] 2.0 km (5:35 / km) +35m 5:08 / km

NOL Sprint Relay - Public Race

Pretty disappointed that we only got to run the public race but as we had no girls that was our only option. Even more disappointed that the public race was not the mens course but actually the womens course.....

Anyway not a bad run but definitely not great. Felt good running but made a few stupid route choices and a rookie mistake on 16.

2 PM

Running warm up/down 23:30 [3] 4.28 km (5:29 / km) +15m 5:24 / km
shoes: Brooks Glycerin 12

3 PM

Sprint Orienteering race 12:55 [5] *** 3.07 km (4:12 / km) +15m 4:06 / km
shoes: Brooks Glycerin 12

NOL Sprint Qualification

Good run this afternoon. Pretty easy sprint but ran smoothly and only lost a small amount of time at 4, where I hesitated on the route choice (thought there would be an open area gap) and 10, where I thought the control was above the impassable wall, not below it. Felt ok physically but still a little slow, hamstrings feeling tight.

Good to take away second and get a place in the final tomorrow.

Open Relay - Leg 1 - Splits

Race 2 NOL Mens Heat A - Splits

Friday Mar 6, 2015 #

9 AM

Running 20:00 [3] 4.35 km (4:36 / km) +45m 4:22 / km
shoes: Brooks Glycerin 12

20 minute cruise with 6*20 sec efforts.

Wednesday Mar 4, 2015 #

12 PM

Running warm up/down 29:54 [3] 4.82 km (6:12 / km) +48m 5:55 / km
shoes: Brooks Glycerin 12

1 PM

Running intervals 20:00 [5] 5.5 km (3:38 / km)
ahr:178 max:192 shoes: Brooks Glycerin 12

Pyramid 30sec, 1 min, 2 min, 3 min, 2 min, 1 min, 30sec (with equal recovery)

Missed the intervals yesterday so did my own with Ashley today. Was quite windy and a bit hot but felt pretty good. Pretty keen for the weekend now.

3 PM

Strength and Conditioning 42:30 [3]

Leg strength at the gym. 5 minute warm up and then a variety of exercises.

Tuesday Mar 3, 2015 #

6 PM

Running 50:00 [3] 10.94 km (4:34 / km) +39m 4:29 / km
ahr:151 max:169 shoes: Brooks Glycerin 12

Didnt make it to training because of a massive traffic jam so I ran home from where we were stuck in the traffic jam and ash drove home. He only just beat me home.

7 PM

Strength and Conditioning 14:00 [3]

One set of Thor's strength and core.

Monday Mar 2, 2015 #

Note
(rest day)

3 PM

Swimming 10:00 [2] 0.5 km (20:00 / km)

Swam around the pier with Issac.

Sunday Mar 1, 2015 #

11 AM

Running warm up/down 30:00 [3] 6.05 km (4:58 / km) +55m 4:45 / km
shoes: Brooks Glycerin 12

12 PM

Running intervals (Threshold Intervals) 53:00 [4] 12.72 km (4:10 / km) +39m 4:06 / km
ahr:171 max:177 shoes: Brooks Glycerin 12

9 * 5 min effort with 1 min float.

Tough session but felt really good considering that I was tired after yesterdays run. First 4-5 were under 4:00min/km and then last ones were around 4:05min/km.

5 PM

Strength and Conditioning 20:00 [3]

One set of Thor's strength/core + some leg strength.

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