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Training Log Archive: Brodie Nank

In the 7 days ending May 22, 2011:

activity	#	time	miles		km		+m	load
Running	6	4:06:13	26.63	(9:15)	42.86	(5:45)	288	41627.7
Forest Orienteering	3	2:16:19	14.07	(9:41)	22.65	(6:01)	411	26036.5
Soccer	1	1:35:00						15967.6
Stretching	4	30:00						4660.4
Strength and Conditioning	1	30:00						5042.4
Total	15	8:57:32	40.71		65.51		699	93334.6

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Sunday May 22, 2011 #

Running warm up/down 15:00 [3] 2.8 km (5:21 / km)

10 AM

Forest Orienteering 1:20:49 [5] ***** 11.7 km (6:54 / km) +262m 6:13 / km
ahr:177 max:194 shoes: Inov-8 X-Talon 190

Long race at Livelys Bog in St Helens and my ankle was feeling good. Was running really well until number 6, having only mad some slightly stupid routes in places and I was beating oscar and ollie at that point. Then the horror control.... Long leg but I stuffed it up and lost 10 minutes. Got ahead of myself in my route and ended up in the wrong spot. Took a long time to properly relocate because I was so far off. After that control i ran well to the end of my course and overall I was pretty happy. Lost about 13 minutes on that one control and would have been in first if I hadn't stuffed up.

2 - Splits

Saturday May 21, 2011 #

Running warm up/down (For both events) 50:00 [3] 8.5 km (5:53 / km)

11 AM

Forest Orienteering (NOL Sprint) 17:32 [5] *** 4.21 km (4:10 / km) +28m 4:02 / km
shoes: Karhu Fast

Sweet as sprint at the university of tas. Ran really well except for a 30 second mistake at number 6 and another 30 of little errors around the course, including running past the last control which sucked.

C • 30 secs? 3

2 PM

Forest Orienteering (TAS/NOL Middle) 37:58 [5] **** 6.74 km (5:38 / km) +121m 5:10 / km
ahr:189 max:198 shoes: Inov-8 X-Talon 190

Good run this afternoon with hardly any mistakes. Ran consistantly throughout the whole thing but I didn't feel that fast. Only lost minor time so I was pretty happy with my time and my place. The only bad thing was smashing my ankle on a concealed tree stump in some long grass which made my ankle swell up heaps.

1 - Splits

Friday May 20, 2011 #

4 PM

Running 29:02 [3] 4.87 km (5:58 / km) +21m 5:50 / km
shoes: Karhu Strong

Easy run before the NOL weekend with Lachy and Oscar to stretch the legs out.

5 PM

Stretching 5:00 [2]

Thursday May 19, 2011 #

6 PM

Soccer 1:35:00 [3]
shoes: Nike Mercurials

Pretty crusiy training with the guys that didn't make the U19 squad for the weekend. Can't play on the weekend on the weekend because of NOL so had a training sess with some of the dodgies in my U18 team.

Wednesday May 18, 2011 #

6 AM

Note
(rest day)

Decided to stop doing runs in the morning because the cold means that I have more chance injuring myself than doing something good.

C • soft ; 1

C • soft ;) 4

6 PM

Strength and Conditioning 30:00 [3]

Tuesday May 17, 2011 #

6 AM

Running (Recovery) 19:18 [3] 3.43 km (5:38 / km) +26m 5:25 / km
shoes: Karhu Strong

7 AM

Stretching 5:00 [2]

4 PM

Running warm up/down 22:28 [3] 4.29 km (5:14 / km) +49m 4:57 / km
ahr:170 max:152 shoes: Karhu Strong

Running intervals 31:53 [4] 7.0 km (4:33 / km) +12m 4:31 / km
ahr:169 max:192 shoes: Karhu Strong

Intervals at Tailrace. Was only an easy week so did a small amount but at the same intensity as usual. The 500m stretch of track was windy and pretty muddy so it was slightly slower than usual. I did 5x500m and 5x200m. Recovery was 500m slower jog for the 500's and 100m for the 200's. Times for 500p's were:
1:38
1:39
1:40
1:39
1:40

5 PM

Stretching 10:00 [3]

Monday May 16, 2011 #

4 PM

Running (Monday Running Group) 1:18:32 [3] 11.97 km (6:34 / km) +180m 6:06 / km
ahr:139 max:178 shoes: Karhu Strong

Monday run with tom, luke, ash and callum. Luke ran with us the whole way which made it a slower finish but he ran the whole loop so it was good from him. Good for a long easy run.

5 PM

Stretching 10:00 [2]

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