Training Log Archive: Brodie Nank

JWOC relay simulation:
Very late night last night with two 21sts, didn't get to bed to 3. Had a big day of study as well which meant I had to get up at 8 to go running.

In the warm up, everything was sore from yesterday, but after 15 mins I was feeling pretty good. Did my classic Fartlek session, 6 lots of 30 on, 90 off, 30 on, 60 off, 30 on, 30 off, 30 on, 15 off and 30 on. Felt fairly good, I think this is one of the fastest I have done this session so pretty happy.

Short core and the leg strength. Very dead after this session.

JWOC Middle Final Simulation:
There was a race on in Bendigo today which I would have loved to go to but unfortunately honours is taking over my life at the moment :( Positive is that this time next week I will be free!!!!!!

Super happy with this session though as I knew it was going to be hard. Certainly the most lactic I have felt in the legs for a while and my heart rate was crazy! Saved this hill for this week as it was a little steeper than the others and is a grass/dirt track with lots of bends to simulate orienteering a little more than just running up road. Did 10 x 1 min 30 sec efforts on a 4 minute cycle (with jog down recovery and 30 sec rest at bottom). Went out a little hard and struggled in the last few to maintain the same distance. Motivated myself a lot of the way using visualisation of the aussies kicking butt at JWOC, not sure if this helped.... Distances were:

350m, 340m, 360m, 360m, 360m, 350m, 350m, 340m, 350m, 360m

JWOC middle qualification simulation:
As you can imagine there is no maps near Frankston to do a trial race on so settled for a 25 minute tempo at a faster pace than normal. Think I went out too hard as it was hard on the way back (although that could have been due to the wind also). Good session, felt smashed at the end, next few days should be tough!

Long core and short leg strength.

Just a big day of uni and study. Delicious.

Long run with 30 min tempo in the middle.
Legs were a little sore after yesterdays session so knew that this session was going to be a struggle. Cruised nicely for the first 30 mins, adding some hills for some climb. However when it hit 30 minutes I was at the bottom of a long hill that involved 3km of climbing (with a few downhills). Wanted to do my tempo at 4:15min/km overall so tried to sit at a comfortable pace up the hill, which ended up being 4:20-4:25min/km. When I hit the downhill/flat though my legs were still turning over nicely and I pushed out the rest so that I ended up covering 7.42km in 30 mins (4:03min/km). Cruised the last 30 mins as it was a slight downhill the whole way apart from one initial climb.

Felt quite good on this run and was focusing on not letting my cadence drop in the tempo part (even when I was fatigued). Smashed some electrolyte when I got home and then headed to class.

Today, like all days this week, was super busy so I had to settle for an interval session instead of going into the city to find a sprint map. Decided to try to run for the estimated winning time for the sprint hard (around 13-14). Did 4*3 minute efforts and then a taper off extra bit at the end (1min, 30 sec, 15 sec) bringing my total hard effort up to 13:45.

Didn't want to do 5 as this was my first interval session for a while and I didn't want to come out of it with really stiff calves. Ended up feeling the calves in the 3rd and 4th but a good warm down and stretch made them feel better. Distances for efforts:

1. 3:00 - 1.03km
2. 3:00 - 0.99km
3. 3:00 - 1.02km
4. 3:00 - 0.99km
5. 1:00 - 0.37km
6. 0:30 - 0.18km
7. 0:15 - 0.10km

Super happy with this session and especially the times as it was on grass (quite speedy grass though). Just getting 3 weeks of solid training together has made me feel so much fitter! Number one priority from here till JWOC is to make sure I don't get injured!

Had some electrolytes after to try to simulate my recovery after the race at JWOC.

Core stability session.

Had planned to do a run but calves were a little right and didn't want to risk making then worse, I have a big week this week. Cruisy ride instead.