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Training Log Archive: Brodie Nank

In the 7 days ending Mar 16, 2014:

activity # timemileskm+mload
  Road bike2 2:17:21 40.57(3:23) 65.29(2:06) 21923085.8
  Strength and Conditioning6 2:13:0022354.6
  Running4 1:53:16 15.69(7:13) 25.25(4:29) 6419335.8
  Swim2 50:00 1.24(40:14) 2.0(25:00)8404.0
  Forest Orienteering1 26:09 2.39(10:56) 3.85(6:48) 294595.1
  Total14 7:39:46 59.89 96.39 31277775.3

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MoTuWeThFrSaSu

Sunday Mar 16, 2014 #

1 PM

Road bike intervals 1:31:20 [3] 45.07 km (2:02 / km) +74m 2:01 / km

Longish ride with 3*10 min fartlek sessions in it.

Saturday Mar 15, 2014 #

10 AM

Strength and Conditioning 17:00 [3]

Short core session + come knee exercises (quads over fulcrum).
1 PM

Running 30:07 [3] 6.11 km (4:56 / km) +36m 4:47 / km
shoes: Mizuno Wave Rider

This run was supposed to be 60 mins at a slower pace to yesterday. Unfortunately I first felt my knee at 15 mins and didn't want to risk it so returned to where I had started. The knee didn't get worse between 15 and 30 mins but I didn't want to risk it before NOL next weekend. Was hoping to get through both these runs but probably aimed a little high as both were on gravel/dirt/boardwalk trails and the motion on the knee is fairly repetitive compared to when I am running in the forest. Feeling pretty positive about next weekend as the knee has come a long way since the Brisbane NOLs.
5 PM

Strength and Conditioning 26:00 [3]

Another short core session + more physio exercises. Decided to split the session in half over the day as it would have been a really long session all in one and I had to fit it around other things.

Friday Mar 14, 2014 #

11 AM

Swim 25:00 [3] 1.0 km (25:00 / km)

After class as I was too tired beforehand.
6 PM

Running 35:01 [3] 8.03 km (4:22 / km) +28m 4:17 / km
shoes: Mizuno Wave Rider

Fairly fast cruise through Langwarrin reserve. Tried to avoid hills as much as I could as my knee doesn't handle them so well at the moment. Probably ran a little fast today but will see how I can back it up tomorrow.

Thursday Mar 13, 2014 #

4 PM

Strength and Conditioning 30:00 [3]
(rest day)

Knee feels good today so will go ahead with the two day run plan for Friday/Saturday.

Wednesday Mar 12, 2014 #

7 AM

Swim 25:00 [3] 1.0 km (25:00 / km)

Swim before uni. Felt really shit in the pool (probably due to eating nothing before and a slight cold) but felt amazing afterwoods.
6 PM

Running warm up/down 20:00 [3] 4.37 km (4:35 / km)
shoes: Mizuno Wave Rider

Running intervals 13:00 [5] 3.56 km (3:39 / km)
shoes: Mizuno Wave Rider

First try of proper intervals on the knee and positive results. Did a pyramid, 1,2,3,2,1 min efforts with 1 min effort between at around my 3km pace (something Hanny suggested in her seminar and I decided would work for me this week). Legs felt heavy beforehand but during I felt quite fast and my leg turnover was good, all efforts at around 3:00min/km or just below. Little bit of knee soreness on the 2,1 and a little in warm down but not significant and it was hard to tell if this was the bruise on my knee.
9 PM

Strength and Conditioning 10:00 [3]

Physio exercises/leg strength.

Tuesday Mar 11, 2014 #

2 PM

Road bike 46:01 [3] 20.22 km (2:17 / km) +145m 2:12 / km

Fairly easy cruise around roads behind frankston. Legs feeling fairly tired from the weekend and going to try some intervals tomorrow.
4 PM

Strength and Conditioning 40:00 [3]

Long core session with some leg stuff (mostly involved in core stability stuff).

Monday Mar 10, 2014 #

10 AM

Running warm up/down 15:08 [3] 3.18 km (4:46 / km)
shoes: Inov-8 X-Talon 212

Felt very good in the warm up, my legs were feeling a little heavy but felt zippy.

Forest Orienteering race 26:09 [4] **** 3.85 km (6:48 / km) +29m 6:33 / km
shoes: Inov-8 X-Talon 212

Race recap and DOMA to come.
9 PM

Strength and Conditioning 10:00 [3]

Physio exercises/leg strength

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