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Training Log Archive: Brodie Nank

In the 7 days ending Jul 28:

activity # timemileskm+m
  Running14 10:37:03 81.94(7:46) 131.86(4:50) 1808
  Strength and Core4 1:20:00
  Total18 11:57:03 81.94 131.86 1808
averages - weight:63.1kg

» now

Sunday Jul 28 #

12 PM

Running warm up/down 43:23 [2] 8.66 km (5:01 / km) +143m 4:38 / km
shoes: ASICS GT 2000 7 (2E)

Warm up sussing the start and finish of the course. Extended cool down as the track I thought cut the loop did not exist and had to run a lot further around - saw a couple of emus though so that sort of made up for it and I got some bonus kms..
1 PM

Running long (Time trial) 1:35:28 [4] 20.11 km (4:45 / km) +724m 4:01 / km
shoes: Salomon S Lab Speed 2

Wanted to run Wonderland this year but I got work scheduled the same day and as I needed to get a WOC Long Distance Simulation and as I was in the area this was just too hard to say no to.

Andrews CR was a good target to make it as race like as possible and actually got a bit nervous Sat evening and this morning which was good. Had a few of Andrews splits on my hand and thought if I was within 1-2 minutes at the Pinnacle then I would have a shot of getting him. Actually climbed quite well and was a little in front at Pinnacle but he must have finished hard as I didn't extend the gap any further from the Pinnacle to the finish.

Found it hard to follow the trail off the Pinnacle, slowing a little, and there were a few fallen trees but otherwise trail was lovely and weather was behaving. Starting to feel it from about 14km and struggled a lot on the last flat kms, I think losing a little to Andrews ghost - probably explained by the relatively large mileage week. However happy with how I prepared from a nutrition point of view, didn't feel hungry at all or an energy dip - I couldn't actually force myself to have a gel even though I had them with me.

Great race with the only downside being a few boring asphalt kms in the 2nd half. Reminded me a bit of triple tops with the ascents and big descent - probably as close as you can get to triple tops for preparation I reckon.

Saturday Jul 27 #

9 AM

Running 48:30 [2] 10.1 km (4:48 / km) +25m 4:44 / km
shoes: ASICS GT 2000 7 (2E)

3 PM

Running 45:00 [2] 9.11 km (4:56 / km) +110m 4:40 / km
shoes: ASICS GT 2000 7 (2E)

5 PM

Strength and Core 15:00 [2]

Core pre stretch

Friday Jul 26 #

6 AM

Running 56:30 [1] 10.87 km (5:12 / km) +107m 4:57 / km
shoes: ASICS GT 2000 7 (2E)

Easy ITW. Knee a tad sore but to expected (hard session yesterday and mornings are usually worse). Feeling very tired so just cruised along at a comfortable pace listening to a podcast with Stephen Seiler - I think I have now heard enough experts talk about polarised training that it is time to give a trial of cutting my "threshold" sessions and seeing how I go.

Thursday Jul 25 #

12 PM

Running 30:26 [2] 6.55 km (4:39 / km) +52m 4:28 / km
shoes: ASICS GT 2000 7 (2E)

Stretch out at lunch to get the legs moving for this evening. Calves and hamstrings tight at the start but feeling relatively good by the end.
5 PM

Running warm up/down 35:45 [2] 7.32 km (4:53 / km) +63m 4:41 / km
shoes: ASICS GT 2000 7 (2E)

Running intervals 43:00 [5] 11.65 km (3:41 / km) +28m 3:39 / km
shoes: New Balance 1500 V5

Extra Value Ice Cream Sandwich: 10' @ tempo (3'), 10*1'(1') @ VO2 Max, 10' @ tempo.

Good but tough session after a busy day at work. Back at my old training ground of Mentone foreshore which was nice for a change, with variable surface. Got dark after first tempo so a few miss-steps on the gravel tracks where they were uneven but otherwise ok. Felt good for first half, second half was a bit of a struggle but tempo wasn't terrible. No knee pain during or after which was a big plus.

If I don't manage to get a session in Sunday not too worried as this was a good one and Saturday sesh will be good.

Wednesday Jul 24 #

6 AM

Running 14:00 [1] 2.6 km (5:23 / km) +45m 4:57 / km
shoes: ASICS GT 2000 7 (2E)

7 AM

Running 30:45 [3] 5.9 km (5:13 / km) +72m 4:55 / km
shoes: ASICS GT 2000 7 (2E)

Easy pre breakfast.
Legs actually feeling quite trashed this morning so today will be easy with session tomorrow and then hard long run on Saturday +/- session Sunday.
12 PM

Strength and Core 15:00 [2]

Core at lunch followed by a good stretch.
5 PM

Running 30:00 [1] 5.84 km (5:08 / km) +88m 4:47 / km
shoes: ASICS GT 2000 7 (2E)

2nd easy for the day. Still feeling quite tired, both in legs and generally, but perked up a little at the end.

Tuesday Jul 23 #

7 AM

Strength and Core 35:00 [3]

Leg strength/maintenance on the reformer. Pushed pretty hard, legs feeling it during and after.
12 PM

Running 45:00 [2] 9.64 km (4:40 / km) +81m 4:29 / km
shoes: ASICS GT 2000 7 (2E)

Lunch run with 5*1'(1') @ tempo to keep the legs turning over. Legs tired, efforts felt relatively tough but easy running after felt good.
5 PM

Running 46:10 [1] 9.28 km (4:58 / km) +122m 4:40 / km
shoes: ASICS GT 2000 7 (2E)

Easy on the river trails after work. Feeling quite good running at this easy pace but legs stiffened up later in the evening. Decision on session tomorrow vs. Thursday will be made tomorrow morning. Either will work for rest of weeks plan so will let the legs guide decision.

Monday Jul 22 #

6 AM

Running (Commute) 27:30 [1] 5.2 km (5:17 / km) +75m 4:56 / km

To and from work
12 PM

Running 45:36 [1] 9.03 km (5:03 / km) +73m 4:51 / km
shoes: ASICS GT 2000 7 (2E)

Easy at lunch. Knee a tad sore but pretty happy with how it is feeling given the quality I was able to get in on the weekend. Legs very tired though, definitely in need of easy day and might have to change plan for the week.
6 PM

Strength and Core 15:00 [2]

Core followed by a lengthy stretch

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