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Training Log Archive: Brodie Nank

In the 7 days ending Jul 21:

activity # timemileskm+m
  Running10 9:05:13 70.77(7:42) 113.89(4:47) 1077
  Strength and Core3 1:10:00
  Total13 10:15:13 70.77 113.89 1077
averages - weight:63.6kg

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Sunday Jul 21 #

10 AM

Running long 2:36:46 [2] 30.08 km (5:13 / km) +491m 4:49 / km
shoes: Salomon S Lab Speed 2

Fasted long run.

Aim for today was to simulate toughness of WOC long as best as I could. Down on the peninsula this weekend so opted for the Mornington Peninsula coast track, 30km from London Bridge in Portsea to Cape Schanck. Turned out to be fairly relevant, alternating between undulating dune single track where I could push up the small climbs to very soft sandy beach.

However as there was at least 10km of sandy beach I was very much wrecked by the end - aerobically fine but legs tired. Knee sore at start just on descents, sore continuously from about 12-14km but improved with the approx. 10km beach stretch from 15-25km. Was distracted by signficant fatigue in last 5km so didn't really notice knee. Sore in the evening though.

Saturday Jul 20 #

10 AM

Running warm up/down 35:00 [2] 7.3 km (4:48 / km)

Knee pain no worse than yesterday in warm up and then didn't get worse during or after session. Positive signs.
11 AM

Running intervals 37:30 [4] 10.09 km (3:43 / km)
shoes: New Balance 1500 V5

6*5'(90") @ Tempo around Princes Park. Bit balmy and the wind was a bit of a pain but the sun was out which was nice. Didn't feel super speedy but focused on running form and got through all right. Full tailwind on the 2nd followed by a full headwind on the 3rd was a bit rough.

Friday Jul 19 #

6 AM

Running 49:35 [3] 10.82 km (4:35 / km) +82m 4:25 / km
shoes: ASICS GT 2000 7 (2E)

Knee no better this morning, same as yesterday. Not sure if it is the hard ground (I'm trying to run on grass sidewalks, gravel trails as much as possible), my general tiredness from getting straight back into work this week or a combination of both. I had wanted the knee to be back to normal this week but in reality I was "desperation" training on it the past two weeks - pushing the boundaries on whether I should have been training or not. It's better than last week so probably just need to chill out and hope it slowly continues to improve.
4 PM

Running 48:00 [2] 10.56 km (4:33 / km) +177m 4:12 / km
shoes: ASICS GT 2000 7 (2E)

Thought about my knee all day at work and decided its best to just training as normal - as running doesn't appear to be making it worse (maybe just not better as quick as I wanted). I need to keep the mileage up going into WOC and would like to get some quality in as well so the plan is to train as planned unless it feels worse than the previous day.

Ran home from work via the Tan, making this a good mileage day. Wasn't feeling up to a session after work and had a dinner to get to regardless. Surged on all the climbs (not that there were many...) so was a nice little workout.
6 PM

Strength and Core 15:00 [2]

Core session after getting home + a nice stretch.

Thursday Jul 18 #

10 AM

Running 21:10 [2] 4.65 km (4:33 / km) +67m 4:15 / km
shoes: ASICS GT 2000 7 (2E)

Feeling quite tired today - was up till midnight last night as we went to attica. This was a planned BBA so I could do a session later. But the knee felt worse than yesterday and was even a little sore at times working. Decided having a rest today was the right idea and will just see what happens tomorrow.

Wednesday Jul 17 #

12 PM

Running 47:30 [1] 9.4 km (5:03 / km) +61m 4:54 / km
shoes: ASICS GT 2000 7 (2E)

Easy at lunch. Knee worse than yesterday, a bit sore throughout. Nothing major though and appears to be improving (better than it was after the two hard days last week). Will hopefully be better for tomorrow.

Tuesday Jul 16 #

6 AM

Strength and Core 15:00 [2]

Couldn't sleep so got up and did core. Was going to run to work but it was raining and trying to avoid getting sick while I am run down from the travel home.
12 PM

Running 48:00 [3] 10.65 km (4:30 / km) +60m 4:23 / km
shoes: ASICS GT 2000 7 (2E)

Knee test at lunch to see if it was good enough for session tomorrow. Felt fine running slow but was a tad sore running faster. Decided I will delay planned session for tomorrow until Thursday - will do some pilates tonight and another easy, then an easy tomorrow.
4 PM

Running 53:42 [1] 10.71 km (5:01 / km) +84m 4:49 / km
shoes: ASICS GT 2000 7 (2E)

Easy to and from the gym.
5 PM

Strength and Core 40:00 [3]
weight:63.6kg

Leg strength on the pilates reformer. Mostly glutes but also did some quad work - hopefully I don't regret this tomorrow.

Monday Jul 15 #

12 PM

Running 48:00 [2] 9.63 km (4:59 / km) +55m 4:51 / km
shoes: ASICS GT 2000 7 (2E)

Easy at lunch. Got off plane at 6am, home by 730, work by 815... Knee felt relatively good but could still feel it at times.

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