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Training Log Archive: Brodie Nank

In the 7 days ending May 6, 2012:

activity	#	time	miles		km		+m	load
Running	10	6:27:43	49.31	(7:52)	79.35	(4:53)	869	65740.4
Forest Orienteering	2	2:02:28	12.02	(10:11)	19.34	(6:20)	511	20584.2
Strength and Conditioning	2	1:05:00						11154.4
Mountain Biking	1	1:02:09	10.11	(9.8/h)	16.27	(15.7/h)	156	10446.2
Total	14	10:37:20	71.43		114.96		1536	107925.1

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Sunday May 6, 2012 #

10 AM

Forest Orienteering (Terrain run) 1:22:55 [3] 13.18 km (6:17 / km) +315m 5:37 / km
shoes: Inov-8 X-Talon 212

Nice terrain run up at russel plains. Really long grass and fairly green in spots but was good to get out into the terrain. Ran with Shaun.

11 AM

Running long 33:40 [4] 7.94 km (4:14 / km) +25m 4:10 / km
shoes: Inov-8 X-Talon 212

Ran from russel plains into town to get picked up at royal park. Included a 5km tempo which I did in around 19:25. Pretty tough at the end of a hard week but got an easy week ahead to recover before the NOL in Newcastle.

Saturday May 5, 2012 #

10 AM

Running warm up/down 10:10 [3] 2.0 km (5:05 / km)

Forest Orienteering 39:33 [3] *** 6.16 km (6:25 / km) +196m 5:32 / km
shoes: Inov-8 X-Talon 212

Contours only Exersise again but this time with extra rock placed on the map to enforce reading the contours. Really good training, actually quite challenging. Took it easy as I had the race in the afternoon but still kept a solid pace, happy with how precise my nav was :)

12 PM

Running warm up/down 19:00 [3] 4.12 km (4:37 / km) +26m 4:28 / km
shoes: Karhu Fast

1 PM

Running race 16:44 [5] 5.03 km (3:20 / km) +54m 3:09 / km
shoes: Karhu Fast

Tough race, was feeling this mornings run but was really happy with the time. Good to see the improvements :)

2 PM

Running warm up/down 15:20 [2] 3.0 km (5:07 / km) +12m 5:01 / km
shoes: Karhu Fast

Ran from cross country to my grandmothers to get picked up.

Friday May 4, 2012 #

4 PM

Mountain Biking 1:02:09 [3] 16.27 km (15.7 kph) +156m

Cruisy ride in Kate reed and on some roads. Nearly cooked it a few times in Kate reed as it was hell muddy. Saw a guy stack right in front of me which was a highlight.

Thursday May 3, 2012 #

4 PM

Running warm up/down 24:00 [3] 4.75 km (5:03 / km) +30m 4:54 / km

16 up (including strides), 8 down.

Running intervals 20:35 [5] 4.28 km (4:49 / km)
ahr:169 max:195 shoes: Karhu Fast

Intervals with the triathlete/running group. More people tonight, 7 altogether. Good hard session, 1*2km 5 min rest then 2*1km with 2:30 rest. Felt like I could have done 3*1km but I was advised to do 2 so I did. Felt really good on the 1km's, liking the fact that I can see my improvements. Times were:
2km - 6:42 (3:21min/km)
1km - 2:58, 3:00 (last one on a wet muddy track).

Wednesday May 2, 2012 #

8 AM

Running long 1:54:23 [3] 25.15 km (4:33 / km) +158m 4:25 / km
ahr:162 max:187 shoes: Karhu Strong

Flatter faster long run before school (started late) on a shitty launceston day, pouring rain and quite chilly. 4km tempo burst (4:00min/km aim) in 15:32 starting at the 19km mark. Felt surprisingly good after I finished.

6 PM

Strength and Conditioning 30:00 [4]

Hard session.

Tuesday May 1, 2012 #

4 AM

Running warm up/down (Terrain) 41:44 [3] 8.4 km (4:58 / km) +198m 4:27 / km

Ran from town, up to trevallyn and checked some controls to help Shaun out. After hills ran to Shaun's to get picked up.

4 PM

Running hills (Terrain) 36:00 [5] 5.12 km (7:02 / km) +232m 5:44 / km
shoes: Karhu Fast

Had the wrong shoes which was a little annoying but session felt really good. 2*5*1 min hills in trevallyn. First set averaged about 235 metres on a smaller incline than usual. Second set averaged around 160 metre on a much steeper, slightly greener hill. Really good session.

Monday Apr 30, 2012 #

Note

10 minutes stretching

9 AM

Strength and Conditioning 35:00 [3]

4 PM

Running (Recovery) 56:07 [2] 9.56 km (5:52 / km) +134m 5:29 / km
shoes: Karhu Strong

Nice chilled run through kate reed (by chilled I mean freezing cold) but no one was tough enough to join me. Glad I ran with gloves.

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