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Training Log Archive: Brodie Nank

In the 7 days ending Aug 4:

activity # timemileskm+m
  Running9 5:52:46 45.19(7:48) 72.72(4:51) 634
  Strength and Core5 2:20:00
  Total14 8:12:46 45.19 72.72 634
averages - sleep:5 weight:63kg

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MoTuWeThFrSaSu

Sunday Aug 4 #

7 PM

Running 42:30 [2] 8.52 km (4:59 / km) +174m 4:32 / km
slept:5.0 shoes: ASICS GT 2000 7 (2E)

This felt a lot harder than I would have hoped as the plan was to do a running session tomorrow morning. To be fair I got off the plane at 7am this morning and then did a 4 hour hike in the afternoon - probably expecting a but much from my body. Nice loop of Graz forest and burbs thanks to Mathias

Saturday Aug 3 #

8 AM

Running 1:00:36 [2] 12.56 km (4:49 / km) +109m 4:37 / km
shoes: ASICS GT 2000 7 (2E)

Plan was to do my last long run before WOC today (and also do 25km for my 25th bday) but things got busy at the end of this week and didn't quite happen. Ended up getting to bed quite late last night so woke up with just enough time to fit in 2 hours before breakfast with some friends. Running pre breaky is usually ok for me but on the back of a fasted day (and a week of keeping the calories down) I felt flat. Ran for 30 mins and when it looked like it was going to be a stretch to get 25km in under 2 hours I bailed out. Was actually probably a good thing in the end as I had time for a good stretch and didn't get on the plane feeling wrecked. Also I actually had more packing to do than I thought so would have had to leave breaky early if I hadn't packed it in and I was catching a few uni friends I hadn't seen for a few years which was nice.

Friday Aug 2 #

7 AM

Strength and Core 15:00 [2]
weight:62.6kg

Core
12 PM

Running 42:30 [1] 8.64 km (4:55 / km) +64m 4:45 / km
shoes: ASICS GT 2000 7 (2E)

Fasted easy at lunch. Felt great for first 20 min but then a bit hungry flat for the rest. On the positive side the race weight plan has gone well, one more week of this and a carbo load later and the WOC nutrition plan is complete ☑️

Thursday Aug 1 #

7 AM

Running 30:00 [2] 6.36 km (4:43 / km) +25m 4:38 / km
shoes: ASICS GT 2000 7 (2E)

BBA shakeout
12 PM

Running warm up/down 25:00 [2] 5.28 km (4:44 / km) +42m 4:33 / km
shoes: New Balance 1500 V5

Running intervals 20:00 [5] 5.69 km (3:31 / km)
shoes: New Balance 1500 V5

Lunchtime MONA

Busy morning at work and a little hungry as it was pre lunch but not feeling too shabby on the warm up. Headed down to the track as I wanted to freshen up at the end of my recovery week. Unfortunately there was school aths on and had to do it on the grass - I guess it was probably more Norway relevant though...

Took the recoveries a bit easier so I could push the efforts, nothing too special but a good session regardless. Nice to get another one done, I do enjoy this time of year - ticking of the last few sessions before the big one.
4 PM

Strength and Core 40:00 [3]
weight:62.9kg

Leg strength on reformer, did a few as power exercises and pushed the rest quite hard.

Wednesday Jul 31 #

6 AM

Running (Commute) 16:00 [1] 3.1 km (5:10 / km) +30m 4:55 / km
shoes: ASICS GT 2000 7 (2E)

Commute to work.
7 AM

Strength and Core 15:00 [2]

Core prior to work, followed by a good stretch.
5 PM

Running 44:30 [1] 8.87 km (5:01 / km) +116m 4:43 / km
shoes: ASICS GT 2000 7 (2E)

EZ from train home via the river. Nice night for it.

Tuesday Jul 30 #

7 AM

Running (Commute) 27:30 [1] 5.2 km (5:17 / km)
(rest day)

Commute to and from work.

Nice to take a cheeky rest day today, still some soreness in a few different places so happy to take it easy.

Monday Jul 29 #

7 AM

Strength and Core 45:00 [3]
weight:63.4kg

Leg strength part 1 at Clayton gym:

Glute warm up
3 x (8-10 leg press @ approx. 140kg, 10-12 TRX hanging row)
3 x (12 arabesque on bosu @ 25kg, 10 shoulder press @ 12.5 kg)
12 PM

Strength and Core 25:00 [3]

Leg strength part 2 at work:

Barre pilates work as warm up - 10 min
3 x 12 split squat @ 15kg (1 x with calf raise, 1 x onto bosu, 1 x fitball behind)
Supersetted with 3 x 10 chest fly @ 7.5kg.
6 PM

Running 44:10 [1] 8.5 km (5:12 / km) +74m 4:59 / km
shoes: ASICS GT 2000 7 (2E)

Easy to/from Dentist. Signficant quad DOMS from yesterdays downhill and todays gym. Was a bit of a slog. Looking forward to my first rest day in a while tomorrow - the taper down to WOC begins!

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