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Training Log Archive: Brodie Nank

In the 7 days ending Mar 7, 2015:

activity # timemileskm+m
  Running8 4:06:24 32.72(7:32) 52.66(4:41) 276
  Strength and Core3 1:16:30
  Sprint Orienteering2 24:05 3.15(7:39) 5.07(4:45) 50
  Swimming1 10:00 0.31(32:11) 0.5(20:00)
  Total14 5:56:59 36.18 58.23 326

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Saturday Mar 7, 2015 #

9 AM

Running warm up/down 20:00 [3] 4.0 km (5:00 / km) +35m 4:47 / km
shoes: Brooks Glycerin 12

10 AM

Sprint Orienteering race 11:10 [5] 2.0 km (5:35 / km) +35m 5:08 / km

NOL Sprint Relay - Public Race

Pretty disappointed that we only got to run the public race but as we had no girls that was our only option. Even more disappointed that the public race was not the mens course but actually the womens course.....

Anyway not a bad run but definitely not great. Felt good running but made a few stupid route choices and a rookie mistake on 16.
2 PM

Running warm up/down 23:30 [3] 4.28 km (5:29 / km) +15m 5:24 / km
shoes: Brooks Glycerin 12

3 PM

Sprint Orienteering race 12:55 [5] *** 3.07 km (4:12 / km) +15m 4:06 / km
shoes: Brooks Glycerin 12

NOL Sprint Qualification

Good run this afternoon. Pretty easy sprint but ran smoothly and only lost a small amount of time at 4, where I hesitated on the route choice (thought there would be an open area gap) and 10, where I thought the control was above the impassable wall, not below it. Felt ok physically but still a little slow, hamstrings feeling tight.

Good to take away second and get a place in the final tomorrow.

Friday Mar 6, 2015 #

9 AM

Running 20:00 [3] 4.35 km (4:36 / km) +45m 4:22 / km
shoes: Brooks Glycerin 12

20 minute cruise with 6*20 sec efforts.

Wednesday Mar 4, 2015 #

12 PM

Running warm up/down 29:54 [3] 4.82 km (6:12 / km) +48m 5:55 / km
shoes: Brooks Glycerin 12

1 PM

Running intervals 20:00 [5] 5.5 km (3:38 / km)
ahr:178 max:192 shoes: Brooks Glycerin 12

Pyramid 30sec, 1 min, 2 min, 3 min, 2 min, 1 min, 30sec (with equal recovery)

Missed the intervals yesterday so did my own with Ashley today. Was quite windy and a bit hot but felt pretty good. Pretty keen for the weekend now.
3 PM

Strength and Core 42:30 [3]

Leg strength at the gym. 5 minute warm up and then a variety of exercises.

Tuesday Mar 3, 2015 #

6 PM

Running 50:00 [3] 10.94 km (4:34 / km) +39m 4:29 / km
ahr:151 max:169 shoes: Brooks Glycerin 12

Didnt make it to training because of a massive traffic jam so I ran home from where we were stuck in the traffic jam and ash drove home. He only just beat me home.
7 PM

Strength and Core 14:00 [3]

One set of Thor's strength and core.

Monday Mar 2, 2015 #

Note
(rest day)

3 PM

Swimming 10:00 [2] 0.5 km (20:00 / km)

Swam around the pier with Issac.

Sunday Mar 1, 2015 #

11 AM

Running warm up/down 30:00 [3] 6.05 km (4:58 / km) +55m 4:45 / km
shoes: Brooks Glycerin 12

12 PM

Running intervals (Threshold Intervals) 53:00 [4] 12.72 km (4:10 / km) +39m 4:06 / km
ahr:171 max:177 shoes: Brooks Glycerin 12

9 * 5 min effort with 1 min float.

Tough session but felt really good considering that I was tired after yesterdays run. First 4-5 were under 4:00min/km and then last ones were around 4:05min/km.
5 PM

Strength and Core 20:00 [3]

One set of Thor's strength/core + some leg strength.

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