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Training Log: Brodie Nank

In the last 7 days:

activity # timemileskm+mload
  Running6 5:14:02 43.31(7:15) 69.7(4:30) 43148465.5
  Strength and Core2 1:40:0014898.0
  Total8 6:54:02 43.31 69.7 43163363.5
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SaSuMoTuWeThFr

Thursday Jun 4 #

10 AM

Running long 2:20:00 intensity: (1:00:00 @2) + (1:20:00 @4) 34.01 km (4:07 / km) +157m 4:01 / km
shoes: Nike Zoom Fly Flynit

First marathon session: 30' Easy, 45' @ M pace, 5' easy, 5' @ T pace, 15' @ M pace, 5' easy, 15' @ M pace, 20' hobble
Completely cooked by the end, think I had my first real experience of hitting the wall and this wasn't even the whole sesh I had planned to do...
Pretty much my entire day was dedicated to this - spent most of the morning preparing to run (coffee, food, coffee, poop*3, knee and glute activation exercises), ran for over two hours and then was a zombie for the rest of the day.
On a big positive note I had no knee pain during the session and so far no pain after the session - who would have thought a 34km hard session would actually help an injury? *Touch wood*

Wednesday Jun 3 #

11 AM

Running 41:36 [2] 8.18 km (5:05 / km) +108m 4:46 / km
shoes: NVII Terra TT

Easy with Aston on the classic loop
After a bad day for the knee yesterday it was feeling a lot better today. Small chance of doing my marathon session tomorrow.
Knee pain:
Morning up steps/walking: 0/10, morning down steps: 1/10
Post run down steps: 1/10
Evening down steps: 0.5-1/10

Tuesday Jun 2 #

9 AM

Note
(rest day)

Morning knee pain status:
-palpation: 3-4/10
-general moving around: 0-2/10
-up steps: 0/10
-down steps: 3/10

Turns out yesterday was not a success, worse it has been in the morning so far. The slow return continues..
11 AM

Strength and Core 1:00:00 [2]

Trunk and glute conditioning + knee rehab exercises.

Monday Jun 1 #

11 AM

Running 30:01 [2] 6.45 km (4:39 / km) +42m 4:30 / km
shoes: Nike Zoom Fly

Easy morning jog. Legs feeling stiff beforehand but felt great when out running, I guess that's what 3 easy days will do.
Minor knee feels in first 5-10 minutes - 1/10
5 PM

Running 37:24 [2] 7.45 km (5:01 / km) +55m 4:51 / km

MFR club run from Pat's house in Fitzroy followed by dinner. Was pouring with rain but Pat had set a short O course on the Carlton Gardens map which was a fun way to do an easy run. First double day - wanting to get through at least one of these before attempting a session.
Minor knee feels on steps prior to run (1/10), minor during first 10 min (1-2/10), no knee pain unless stretching quads afterwards and minor on steps (1/10). Hopefully a success and good signs for a sesh on Wednesday.

Sunday May 31 #

11 AM

Running 35:01 [2] 7.41 km (4:44 / km) +43m 4:36 / km
shoes: Nike Zoom Fly

Easy on the river, knee felt good during but sore a few hours later.
5 PM

Strength and Core 40:00 [2]

Trunk and glute conditioning

Saturday May 30 #

12 PM

Running 30:00 [1] 6.2 km (4:50 / km) +26m 4:44 / km
shoes: Nike Zoom Fly

Easy knee test - not great but not shocking. Tomorrow currently a slim maybe.

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