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Training Log Archive: Brodie Nank

In the 7 days ending Jan 7:

activity	#	time	miles		km		+m	load
Riding	8	6:37:19	100.98	(15.2/h)	162.51	(24.5/h)	806	61681.3
Running	5	4:18:19	31.31	(8:15)	50.39	(5:08)	1543	39882.1
Strength and Conditioning	5	3:45:00						31304.9
Swim	1	37:41	0.93	(40:26)	1.5	(25:07)		5614.1
Total	16	15:18:19	133.22		214.4		2349	138482.4

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Sunday Jan 7 #

6 PM

Swim 37:41 [2] 1.5 km (25:07 / km)
ahr:105 max:140

Saturday Jan 6 #

9 AM

Running 1:00:03 [2] 12.26 km (4:54 / km) +61m 4:47 / km
ahr:144 max:160

Easy with Matt. Lap of Albert Park and the Tan, how very Melbourne of us.

Riding 1:58:04 [3] 50.08 km (25.5 kph) +75m
ahr:133 max:167

Straight into 2 hours on the bike with Thomas to make this my long run. Down beach road, another Melbourne classic.

5 PM

Strength and Conditioning 1:20:00 [2]

Gym. Super sets of:
Leg press double leg 80kg (+machine) + Split Squat 25kg + Row 10kg (+machine)
Hip thrust 30-40kg + single leg RDL 30-35kg + Bent over row 12.5kg

Friday Jan 5 #

10 AM

Riding 23:39 [3] 8.63 km (21.9 kph) +29m
ahr:131 max:154

To car

12 PM

Running warm up/down 19:27 [2] 3.68 km (5:17 / km) +80m 4:46 / km
ahr:144 max:170

1 PM

Running 24:00 3.05 km (7:53 / km) +490m 4:22 / km
ahr:176 max:189

6 x 3'(1') Hills @ Macedon
Nice to do a VO2 Max workout, its been a while. Continuous climb, 1' recovery was walking slowly up. Achilles 1/10 except for the slight downhill to the cross on asphalt where it was about a 4/10 for about 15".

Running warm up/down 42:58 [2] 8.04 km (5:21 / km) +93m 5:03 / km
ahr:147 max:161

Riding 24:06 [3] 8.82 km (22.0 kph) +44m
ahr:134 max:151

Home from car

6 PM

Strength and Conditioning 40:00 [1]

Calf/achilles work at the gym

Thursday Jan 4 #

8 AM

Riding 1:02:49 [3] 25.28 km (24.1 kph) +163m
ahr:126 max:151

Wednesday Jan 3 #

7 AM

Strength and Conditioning 50:00 [1]

Gym. Super sets of:
Leg press double leg + Split Squat 25kg + shoulder press 12.5kg
Hip thrust 40kg + single leg RDL 25kg + Bent over row 12.5kg

8 AM

Riding 19:55 [1] 8.74 km (26.3 kph) +46m
ahr:133 max:152

5 PM

Running 1:01:51 [2] 12.62 km (4:54 / km) +105m 4:42 / km
ahr:143 max:159

Easy with Pat. Achilles 1-2/10, overall happy with the progress.

Riding 20:21 [3] 7.93 km (23.4 kph) +38m
ahr:121 max:140

Tuesday Jan 2 #

8 AM

Riding 44:43 [1] 17.36 km (23.3 kph) +88m
ahr:119 max:157

Commute

6 PM

Running (Treadmill threshold) 50:00 10.74 km (4:39 / km) +715m 3:30 / km
ahr:163 max:188

3 x 8'(2') @ 4:20min/km +8%
Incl WU + CD and recoveries at 5%
Total climb: 715m
Sweaty

7 PM

Strength and Conditioning 25:00 [1]

Calf/achilles strength. Same as previous but up to 80kg

Monday Jan 1 #

8 AM

Riding 1:23:42 [1] 35.67 km (25.6 kph) +323m

Commute to work and then a bit extra on the way home. Non running day

5 PM

Strength and Conditioning 30:00 [1]

Reformer pilates

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