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Training Log Archive: Brodie Nank

In the 7 days ending Jan 19, 2014:

activity	#	time	miles		km		+m	load
Running	4	2:46:33	22.39	(7:26)	36.03	(4:37)	90	27959.9
Road bike	2	1:20:38	18.87	(4:16)	30.37	(2:39)	170	13552.9
Strength and Conditioning	3	1:19:30						13660.3
Mountain Biking	1	51:34	14.4	(16.8/h)	23.18	(27.0/h)	250	8667.3
Total	10	6:18:15	55.66		89.58		510	63840.4

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Sunday Jan 19, 2014 #

5 PM

Running tempo (Terrain (coast)) 40:12 [4] 9.0 km (4:28 / km) +30m 4:24 / km
shoes: Mizuno Wave Rider

Another attempt at a longish run (this time 80 mins). Felt the tendon again so cut it short but judging on the lack of pain the next day it was most likely in my mind or I stopped at the right time. Taking a rest day tomorrow just in case.

Saturday Jan 18, 2014 #

9 AM

Road bike 40:46 [3] 15.18 km (2:41 / km) +76m 2:37 / km

Considering the scare on Thursday and the fact that my tendon was quite sore the next day I decided to swap intervals because i didn't want to risk.

Friday Jan 17, 2014 #

6 PM

Strength and Conditioning 30:00 [3]

Core with ash, tough stuff!

Thursday Jan 16, 2014 #

5 PM

Running tempo (Terrain (coast/beach)) 45:46 [3] 10.01 km (4:34 / km)
shoes: Mizuno Wave Rider

The injury scare run. This was supposed to be a long (90min run) in "terrain" but I felt pain around my ankle on my right foot around 20 mins, in the same place that I had had tendinopathy on the opposite leg. Decided to make the run a 10km tempo as I had already ran quite fast to here, but when I finished my ankle was quite sore. Shit, time to quickly rehab.

Wednesday Jan 15, 2014 #

8 AM

Road bike 39:52 [3] 15.19 km (2:37 / km) +94m 2:33 / km

Easy morning ride.

5 PM

Strength and Conditioning 13:00 [5]

Tuesday Jan 14, 2014 #

7 AM

Running 29:51 [2] 5.58 km (5:21 / km) +35m 5:11 / km
shoes: Mizuno Wave Rider

Early morning cruise.

6 PM

Running warm up/down 20:44 [3] 4.12 km (5:02 / km)

Started late to escape the heat.

Running intervals (Cruise intervals) 30:00 [4] 7.32 km (4:06 / km) +25m 4:02 / km
shoes: Mizuno Wave Rider

2 x 3km on a 15 minute cycle.

Was very hot still at this time and felt pretty tired after the first one (slightly uphill) but pushed hard to finish the second one in a respectable time. Times were:
11:02
10:47

Monday Jan 13, 2014 #

5 PM

Mountain Biking 51:34 [3] 23.18 km (27.0 kph) +250m

Ride some of the way to my shack, very nice evening for a cruise.

7 PM

Strength and Conditioning 36:30 [3]

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