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Training Log Archive: Brodie Nank

In the 7 days ending Mar 31:

activity # timemileskm+m
  Running9 4:26:22 34.63(7:42) 55.73(4:47) 386
  Bush Orienteering2 2:17:01 16.36(8:22) 26.33(5:12)
  Strength and Core3 1:05:00
  Total13 7:48:23 50.99 82.06 386

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Sunday Mar 31 #

9 AM

Running 19:04 [2] 3.45 km (5:32 / km)
shoes: Salomon S Lab Speed 2

Running late warm up and then cruisy cool down with the cockies train.
10 AM

Bush Orienteering race 1:38:12 [4] *** 18.26 km (5:23 / km)
shoes: Salomon S Lab Speed 2

NOL #2 Long Distance at Hill End: 5th (+5:32)

Hip/thigh tightened up a bit last night but did some massage work and pulled up only a little worse than pre race yesterday - so feeling relatively happy at start line.

Not a great start, dumping 1:15 on the first control stopping early. Recovered well and got into a good rhythm after this. Hesitated early below 4 and at 6 on the bingo, small miss at 14, wrong route to 17, scared off route significantly (~30”) by a large kangaroo to 18, slightly high to 19 and stopped early to 24.

To be honest all of that (^) amounted to ~3:15, the reason I was so far behind (when 6 weeks ago I would have been hoping to win) was a lack of conditioning. Legs felt ok throughout but always felt out of breath. Didn’t help I started 2nd and ran 99% of race solo.

Again disappointing, this time for different reasons. I was in a similar position in 2014 (getting injured in Feb/early March) and managed to get myself into some great shape by JWOC that year. Unfortunately this year, although I might get some good shape by WOC, the hard bit is going to be making the team this time.

Saturday Mar 30 #

12 PM

Running warm up/down 29:24 [2] 5.97 km (4:55 / km)
shoes: Salomon S Lab Speed 2

With Matt, good to catch up again, have missed his questionable if not genuine chat.
1 PM

Bush Orienteering race 38:49 [5] **** 8.07 km (4:49 / km)
shoes: Salomon S Lab Speed 2

Australian Relay Champs. Team 3rd place. 5th place on 1st leg (+50).

Able to feel hip/thigh on warm up but wouldn’t call it pain and it disappeared as soon as adrenaline kicked in. This one was a bit of fun, running 1st leg with the best of the Aussies currently in Aus.

Started smooth with Pat on my split to 1 and 2. Went right with Pat to 3 and popped out on the track at the same time as the other pack (Rob, Doyley and Simon). Stupidly assumed long leg would be common and instead of navigating decided to unfold my giant map and find my codes, leading to me following Pat into his split and then having to push through 4,5 and 6 to catch back up. 7 was my second loss of concentration, aim was to go slight right but compass was sloppy and ended much further south than I wanted, while Simon cruises along a much nicer line and kept the lead. Back with the pack through to the spectator.

10 was the trickiest control on the course and when Matt stopped to read his map I confidently ran past him to what I thought was the large knoll I needed to go to the end of. Turns out there was some green shielding said knoll and I ran to the end of the next large knoll. The consequence of such arrogance being losing 45-50 seconds and the pack (who all cruised through together). Pushed hard to catch up but never caught up - a combination of the pack running just as quick as me with minimal errors and home making a few small misses while running over speed.

Disappointing, tried to make my move a little too quickly. Was feeling ok through spectator and think I would have been in a good spot to come in as part of the lead.

Friday Mar 29 #

9 AM

Running 18:48 [1] 3.87 km (4:51 / km)
shoes: ASICS GT 2000 7 2E

Assorted jogging in stops on the way up to Bathurst. Nice to spin the legs a little on the drive to stop them from stiffening up. Hip a little sore this morning compared to Wednesday night and Thursday but feels more like muscle soreness rather than the injury pain I was getting.
5 PM

Running 24:52 [1] 4.81 km (5:10 / km) +74m 4:48 / km
shoes: ASICS GT 2000 7 2E

Group taper jog once arriving in Bathurst around Charles Sturt with a few strides thrown in. Hip no worse but (not surprisingly) no better than during the drive up.

Going into the weekend with an open mind, know I am not in peak physical shape but hopefully the terrain isn't too easy and my nav can get me through.

Thursday Mar 28 #

(rest day)

Nice to have a planned rest day rather than a forced rest day :p

Wednesday Mar 27 #

12 PM

Running warm up/down 25:47 [2] 5.32 km (4:51 / km) +36m 4:41 / km
shoes: ASICS GT 2000 7 2E

Running race (5km TT) 17:32 [5] 5.0 km (3:30 / km)

Hip finally good enough to do my 5km TT (only 1.5 weeks late, sorry Jim). Headed down to the track near work at lunch for a lonely struggle. Was expecting to be a bit slower than I would have liked at this time of year but pretty horrified by the time, especially given I ran 16:50 on a windy parkrun with 100km over 5 days in the legs in early Feb.

But to be fair to myself I don't think I gave myself the best chance - running the the day after my furthest distance day since being injured (+leg strength on gym), running at lunch straight off back to back clients and running solo with mental state declining in TT quicker than my physical performance. Excuses aside this has really fired me up to smash this time once I can start training properly again - hopefully next week will be back to 70-80% of normal training load.

And I guess the main thing to take out of this is that I was pain free during, only minor feels afterwards and nothing at night or the next morning.
5 PM

Strength and Core 15:00 [2]


Tuesday Mar 26 #

Running (Commute) 22:30 [1] 4.5 km (5:00 / km) +125m 4:23 / km
shoes: ASICS GT 2000 7 2E

Commute running to gym in morning and home after work.
7 AM

Strength and Core 35:00 [3]

Leg strength on the reformer. Good sesh, glutes activating well and burning.

Running 22:51 [2] 5.0 km (4:34 / km) +14m 4:30 / km
shoes: ASICS GT 2000 7 2E

Run from gym to work. Tester for a hard running session today. Felt good running easy and also good during 5*15/45. Best my hip has felt in a while which is a good sign! Session for today is on!
12 PM

Running 45:34 [2] 9.46 km (4:49 / km) +78m 4:38 / km
shoes: ASICS GT 2000 7 2E

Jogged down to the track closest to work at Noble Park to do a 5km TT as hip was still feeling good when I set out. Unfortunately when I got to the track there was an athletics carnival on... So turned this one into an easy run as well, will have a 3rd crack at TT tomorrow..

Monday Mar 25 #

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 Core 15:00 [2]

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

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