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Training Log Archive: Brodie Nank

In the 7 days ending Apr 7:

activity # timemileskm+m
  Running9 7:09:08 56.43(7:36) 90.81(4:44) 828
  Strength and Core4 2:00:00
  Total13 9:09:08 56.43 90.81 828

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Sunday Apr 7 #

8 AM

Running 40:00 [1] 7.77 km (5:09 / km) +125m 4:46 / km
shoes: ASICS GT 2000 7 2E

Easy hangover run in Wandin. Found some nice trails to run on which was mint. Hip quite a bit sore from yesterday - more from the festival I went to in the afternoon than the run though I think - spending the whole afternoon on my feet and doing a fair bit of below average dancing.

Saturday Apr 6 #

10 AM

Running warm up/down 25:10 [2] 5.24 km (4:48 / km) +39m 4:38 / km
shoes: ASICS GT 2000 7 2E

Some minor hip feels in first couple of minutes but this resolved and running felt quite good from here on.
11 AM

Running intervals 59:00 [2] 15.0 km (3:56 / km) +120m 3:47 / km
shoes: ASICS GT 2000 7 2E

10*5'(1') @ Threshold on the Warbuton rail trail. Quite a nice day out for it and very gentle downhill for first 6 meant I was feeling quite quick. Turned at 6 so I could meet the rest of my family at a cafe on the trail which meant the last 4 were a very gentle uphill - making the session have a nice hard finish.
Happy to get this one done and feel actually quite good, things starting to look up.

Friday Apr 5 #

4 PM

Running 40:17 [1] 9.01 km (4:28 / km) +49m 4:21 / km
shoes: ASICS GT 2000 7 2E

Easy from Ash's house after a day of visiting wineries. Not surprisingly I felt very rough but hip felt relatively good.

Thursday Apr 4 #

6 AM

Running long 2:10:20 [2] 27.2 km (4:47 / km) +324m 4:31 / km
shoes: ASICS GT 2000 7 2E

Trying to claw back some long distance conditioning. Opted for a long slog into work and glad to have crossed this mental hurdle (first proper long run since 19th feb..). Didn't add any threshold today as thought I should follow at least one physio principle and not change two things at the same time.

Hip a little tight at the start but warmed up ok and felt pretty similar the whole way. No bonk which was nice but it was a pretty cruisy pace. Fingers crossed the hip will pull up ok, feels good so far.
4 PM

Strength and Core 45:00 [3]

Weighted leg session. Just played around with what felt normal (i.e. no pain, nervy feels) and got through a relatively well.
Glute warm up
3 x (12 leg press @ 100kg, 12 TRX row)
3 x (12 arabesque L + R 20-25kg, 10 TRX chest press)
3 x (12 split squat 15-20kg, 8 TRX push up)

Wednesday Apr 3 #

7 AM

Strength and Core 15:00 [2]

Bit slow getting moving this morning so didn't get to Springvale till 740, not leaving myself enough time for a pre work run. Did a core session instead and swapped the run for lunch time.
12 PM

Running 40:36 [1] 8.18 km (4:58 / km) +60m 4:47 / km
shoes: ASICS GT 2000 7 2E

Another easy at lunch - similar feeling to yesterday with some fatigue still kicking around. Lovely day out though, sun shining but not too hot.
4 PM

Running 13:00 [1] 2.6 km (5:00 / km) +50m 4:34 / km
shoes: ASICS GT 2000 7 2E

Commuter running home. Was going to do a double but feeling a tad tired and want to get a proper training in tomorrow.

Tuesday Apr 2 #

12 PM

Running 40:00 [1] 7.8 km (5:08 / km)
shoes: ASICS GT 2000 7 2E

Too sleepy to do this in the morning. No nervy pain/discomfort which was nice but a bit stiff and sore like I was pre race over the weekend around the front of hip and laterally. Pretty fatigued though today so left it at just one run, will do strength this pm.
5 PM

Strength and Core 45:00 [3]

On the pilates reformer, going some glute and quad work. Nice to get some burning glutes with no hip pain. Also I am starting to get huge and can do 3 x 10 normal people push ups with good form...

Monday Apr 1 #

7 AM

Running 40:45 [1] 8.01 km (5:05 / km) +61m 4:54 / km
shoes: ASICS GT 2000 7 2E

Easy pre work. Got home very late last night but slept well and felt surprisingly rested - tiredness will most likely hit tomorrow. Bit of nerve feels through the front of my thigh and into groin - going to be careful this week.
12 PM

Strength and Core 15:00 [2]

Easy core at lunch and then a stretch

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