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Training Log Archive: Brodie Nank

In the 7 days ending May 21, 2011:

activity	#	time	miles		km		+m	load
Running	7	6:04:45	40.6	(8:59)	65.34	(5:35)	874	62419.4
Soccer	1	1:35:00						15967.6
Forest Orienteering	2	55:30	6.8	(8:09)	10.95	(5:04)	149	10600.5
Stretching	5	45:00						7181.6
Strength and Conditioning	1	30:00						5042.4
Total	16	9:50:15	47.4		76.29		1023	101211.5

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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]

Sunday May 15, 2011 #

10 AM

Running long 1:53:42 [4] 22.17 km (5:08 / km) +560m 4:33 / km
ahr:168 max:190 shoes: Karhu Strong

Couldn't do a terrain run today becasue Shaun couldn't come and my dad couldn't get me to Russel plains so I settled for a long run. Started from home and ran to duck reach, up the hill and then followed the power lines through trevallyn. Ended up at tailrace and I ran from there to the gorge. From the gorge I ran back to duck reach and then home. Good as run and for the last 3.3km I tried to speed up and stay under 4:30km. Pretty happy to finish a hard week with no injuries.

12 PM

Running warm up/down 19:50 [3] 3.11 km (6:23 / km) +26m 6:07 / km

1 PM

Stretching 15:00 [3]

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