Training Log Archive: Brodie NankIn the 1 days ending Feb 21, 2019:
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Thursday Feb 21, 2019 #
6 AM
Running warm up/down 26:42 [2] 5.35 km (4:59 / km) +98m 4:34 / km
shoes: Asics GT 2000 6
Running intervals 42:58 [5] 11.54 km (3:43 / km) +61m 3:38 / km
shoes: New Balance 1500 V4
Mixed paced session I got of Pat: 12'(3') @ 10km pace, 3 x 5'(2') @ 5km pace and 4 x 1'(1') @ 3km pace.
Was going to do with Pat but he wasn't so keen on the pre 7am session (fair enough). Hard session to roll out of bed and do but got through. Think i pushed a little hard in the 12' as I crashed hard in the 2nd and 3rd 5' but pulled through to finish relatively well in the 1's.
12': 3.48km @ 3:26
5': 1.49km (3:21), 1.44km (3:28), 1.44km (3:28)
1': 0.32 (3:05), 0.30 (3:19), 0.31 (3:09), 0.33 (3:02)
Was going to do with Pat but he wasn't so keen on the pre 7am session (fair enough). Hard session to roll out of bed and do but got through. Think i pushed a little hard in the 12' as I crashed hard in the 2nd and 3rd 5' but pulled through to finish relatively well in the 1's.
12': 3.48km @ 3:26
5': 1.49km (3:21), 1.44km (3:28), 1.44km (3:28)
1': 0.32 (3:05), 0.30 (3:19), 0.31 (3:09), 0.33 (3:02)
4 PM
Strength and Conditioning 1:20:00 [3]
Big strength session. Playing around with some ideas from some listening and research into S&C for runners.
Glute warm up, bar warm up
3 x (Back squat @ 60 x 10, TRX inverted row x 10)
3 x (Leg press @ 135 x 6, assisted pull up x 10 @ 26)
3 x (Calf raise @ 90 x 6, Renegade row push up @ 6 x 10)
3 x (Arabesque R + L @ 25 x 12, tricep dip on bosu x 10)
3 x (Split squat R + L @ 28 x 6, roll outs x 8-10)
Glute warm up, bar warm up
3 x (Back squat @ 60 x 10, TRX inverted row x 10)
3 x (Leg press @ 135 x 6, assisted pull up x 10 @ 26)
3 x (Calf raise @ 90 x 6, Renegade row push up @ 6 x 10)
3 x (Arabesque R + L @ 25 x 12, tricep dip on bosu x 10)
3 x (Split squat R + L @ 28 x 6, roll outs x 8-10)
6 PM
Running 49:50 [3] 9.32 km (5:21 / km) +69m 5:09 / km
shoes: Asics GT 2000 6
Nostalgic run in Langwarrin Flora and Fauna. Lovely place to run, really enjoyed getting back there. Plus Ash came with me for the first 20 which was good and kept the pace chill at the start which was good on heavy legs. Sped up a little when i left Ash, spinning the legs a little quicker was nice after warming them up.