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Training Log Archive: Brodie Nank

In the 7 days ending Oct 21, 2012:

activity	#	time	miles		km		+m	load
Mountain Biking	4	7:13:32	48.35	(6.7/h)	77.81	(10.8/h)	1561	70841.5
Running	5	2:43:07	21.98	(7:25)	35.37	(4:37)	468	27817.8
Strength and Conditioning	1	35:00						5882.8
Sprint Orienteering	1	25:23	3.61	(7:02)	5.81	(4:22)	150	4460.4
Total	10	10:57:02	73.94		118.99		2179	109002.4

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Sunday Oct 21, 2012 #

10 AM

Mountain Biking long (Rogaine) 5:59:25 [3] *** 60.5 km (10.1 kph) +1411m

6 hour metro/bush mtb rogaine. Absolute death with some huge hills that were unridable, both up and down. Got some mega blisters and very sore quads, but was a heap of fun!!

Saturday Oct 20, 2012 #

11 AM

Running long (Terrain/Trails) 59:33 [3] 13.42 km (4:26 / km) +183m 4:09 / km
shoes: Karhu Strong

Wicked run through Kate reed, mostly on single track. Easy week so not very long but pushed way harder than I should have, but I couldnt help it, I felt amazing! Really positive feeeling to get two weeks of training in without any massive problems, loving life at the moment, which is sure to stop when exams start....

12 PM

Mountain Biking warm up/down 17:32 [2] 4.9 km (16.8 kph) +25m

Warm down when I got home because I wanted to do a sprint finish!

Friday Oct 19, 2012 #

Note
(rest day)

Not the best day for a rest day as it was a cracker of a day!! Instead I smashed a few tests out and won a few awards.

C • Won* 3

Thursday Oct 18, 2012 #

2 PM

Running long 41:00 [3] 8.72 km (4:42 / km) +20m 4:39 / km
shoes: Karhu Strong

Today is one of my long days but because it is a recovery week the run was fairly small. Rest day tommorrow.

9 PM

Strength and Conditioning 35:00 [3]

Tough session.

Wednesday Oct 17, 2012 #

5 PM

Sprint Orienteering race (Tenpo) 25:23 [4] 5.81 km (4:22 / km) +150m 3:52 / km
shoes: Karhu Strong

Twilight at western suburbs, good fun but a lot of running compared to actual orienteering although i still managed to miss punch as I wasn't checking codes and the line from 8 to 9 went across 19 (which I pinched). Realized at 16 but couldn't be bothered going back. Didn't push incredibly hard but just went tempo pace which was slowed by waiting for cars, long grass for a few controls and opening and. Losing gates in my old primary school. Calves were alright but I could feel them so not amazing.

Running warm up/down 3:48 [3] 0.79 km (4:49 / km) +15m 4:24 / km
shoes: Karhu Strong

Very short as I wanted to get started and get home as I have 4 consecutive tests starting tommorrow morning!!

6 PM

Mountain Biking warm up/down 16:35 [2] 4.91 km (17.8 kph) +50m

Short warm down when I got home, as I left orienteering as soon as I finished.

Tuesday Oct 16, 2012 #

4 PM

Running warm up/down 21:22 [3] 4.59 km (4:39 / km) +50m 4:25 / km
ahr:162 shoes: Saucony Grid Type A4

Run from Shaun's to near the village green and time also includes some strides.

Running intervals (Trail/terrain) 17:30 [5] 4.02 km (4:21 / km) +75m 3:59 / km
ahr:178 shoes: Saucony Grid Type A4

Good interval sesh at trevallyn on a grass track which was pretty much like terrain. Did 3*1km at 10km pace but would have been faster than 10km pace on that surface. Felt like I could do more but only did three as it is my recovery week. Felt pretty good all round except for my calves which got tighter as the session went on :( but stretching and massage will solve it!

5 PM

Running warm up/down 19:54 [3] 3.83 km (5:12 / km) +125m 4:28 / km
ahr:160 shoes: Saucony Grid Type A4

Back to Shaun's.

Monday Oct 15, 2012 #

4 PM

Mountain Biking (Easy recovery) 40:00 [1] 7.5 km (11.3 kph) +75m

Really Cruisy ride with ash and Hannah but it was flat and on road due to ash's ankle. Pretty sore from my hard week but got a recovery week planned so it's all good!

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