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Training Log Archive: Brodie Nank

In the 7 days ending Mar 25, 2019:

activity	#	time	miles		km		+m	load
Running	10	4:26:50	35.54	(7:30)	57.2	(4:40)	381	41369.5
Strength and Conditioning	4	2:15:00						22117.8
Riding	3	1:00:00	15.09	(15.1/h)	24.28	(24.3/h)		8022.0
Aqua Jogging	1	35:00						5882.8
Total	16	8:16:50	50.63		81.48		381	77392.1

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Monday Mar 25, 2019 #

12 PM

Running 40:00 [1] 8.35 km (4:47 / km) +59m 4:38 / km
shoes: ASICS GT 2000 7 2E

Plan for today was to use lunch run as a test to see whether I could run hard tonight. Felt good running easy but when I tried to do a few faster bursts could feel grabbing in my R hip flexor. Not really pain but thought it probably wasn't worth risking so turned it into an easy run. Nice to be running easy with mostly no pain.

4 PM

Strength and Conditioning 15:00 [2]

Core at work before meeting Pat to give him some free physio tips.

C • cheeers xx 2

Sunday Mar 24, 2019 #

Running 40:21 [2] 8.08 km (5:00 / km) +119m 4:39 / km
shoes: ASICS GT 2000 7 2E

Only way to beat a dirty hangover = running.

Hip better than yesterday, mostly felt very tight all around hip rather than pain. Didn't do any water sports yesterday apart from biscuiting and SUP so hopefully that helped.

Saturday Mar 23, 2019 #

7 AM

Running warm up/down 6:26 [2] 1.29 km (4:59 / km)
shoes: ASICS GT 2000 7 2E

Not good... Couldnt feel it when waking up and walking (but never really can walking), but as soon as I started to run I realised that today wasn't going to be the day. Ran for a little while in case it warmed up but then tried a few faster bits and it felt worse than last night.

Frustrating.

8 AM

Aqua Jogging 35:00 [3]
(rest day)

To overcome my frustration hit the water to do some aqua jogging, much to the amusement of my friends I was on the houseboat with...
Made a makeshift belt out of a noodle and rope and did 20 x approx. 30-45 on/off (was counting as had no other way of measuring while in the water). Current was faster than me so had to get out and walk up the beach a couple of times.

Friday Mar 22, 2019 #

9 AM

Running 21:10 [1] 4.36 km (4:51 / km) +27m 4:43 / km

Easy pre break in Echuca

6 PM

Running 20:20 [2] 4.32 km (4:42 / km) +72m 4:21 / km
shoes: New Balance 1500 V4

Taper run with 5*15/45. Did some water skiing today and hip not feeling great, worse when running quick than slow (has been relatively good running fast before today). Still going to try to get up and do Parkrun tomorrow as my 5km TT but not confident I will be able to.

Thursday Mar 21, 2019 #

Running warm up/down 20:20 [2] 4.3 km (4:44 / km) +20m 4:37 / km
shoes: Asics GT 2000 6

Strength and Conditioning 1:10:00 [3]

Leg strength at gym. Worried about doing single leg stuff so kept it a bit easier. Mostly Pilates leg strength but having a few more rests and increased resistance. Then leg press at 100kg and some body weight UL work.

7 AM

Running 14:17 [5] 3.9 km (3:40 / km)
shoes: New Balance 1500 V4

VO2 Max ints with Pat: 6*500m (60”). Pat was doing 12 but was never going to be up for that - was thinking about trying for 10. But when warming up groin not feeling as good and legs actually very cooked from Tuesday. That, plus the fact that I have to do my 5km TT this weekend meant a shorter sesssion.

Even though I did 6 I still felt horrific, lactic after 1 ING. But my running technique didn’t feel too sloppy and my groin felt better in warm down than warm up and better than after Tuesday’s sesssion.

12 PM

Riding 20:00 [1] 8.02 km (24.1 kph)

Easy spin and then stretch

Wednesday Mar 20, 2019 #

Running 43:58 [3] 8.5 km (5:10 / km) +57m 5:00 / km

Groin sore but not horrifically bad. Not the worst response to first ints.

12 PM

Riding 20:00 [1] 8.06 km (24.2 kph)

Spin and stretch at work

6 PM

Strength and Conditioning 15:00 [2]

15 core and then stretching and later on an absolute tonne of massage.

Tuesday Mar 19, 2019 #

7 AM

Running 5:00 [1] 1.0 km (5:00 / km)

Pre and post gym

Strength and Conditioning 35:00 [3]

Pilates reformer work

12 PM

Riding 20:00 [1] 8.2 km (24.6 kph)

Spin and stretch at lunch at work

5 PM

Running warm up/down 26:42 [2] 5.3 km (5:02 / km) +27m 4:55 / km
shoes: Asics GT 2000 6

Running intervals 28:16 [5] 7.8 km (3:37 / km)
shoes: New Balance 1500 V4

6*1km on 5 min cycle. Pat was doing 8 but decided to just do 6 so that (1) I could hang onto Pat as I had nothing else to pace me (2) first session back on the hip so not wanting to push too much.

Felt good in first 4, struggled in 5th and died on the 6th - think I have lost a little bit of conditioning. Hip felt good running fast but progressively got more painful in recoveries and was sore after sitting down to put other shoes on for warm down.

Still nice to get one in the bag and speed not atrocious, maybe speed endurance down a little bit.

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