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Training Log Archive: Brodie Nank

In the 7 days ending Sep 15:

activity # timemileskm+m
  Running13 7:37:59 58.12(7:53) 93.54(4:54) 604
  Strength and Core3 1:50:00
  Sprint Orienteering1 13:15 1.68(7:54) 2.7(4:54) 53
  Total16 9:41:14 59.8 96.24 657

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Sunday Sep 15 #

9 AM

Running 30:00 [2] 6.22 km (4:49 / km) +25m 4:44 / km
shoes: ASICS GT 2000 7 (2E)

Still feeling shit - writing this day off as well unless something miraculous happens during the day.
5 PM

Running warm up/down 24:20 [2] 5.52 km (4:24 / km) +70m 4:09 / km
shoes: New Balance 1500 V5

Did a hike in the grampians at lunch and surprisingly legs feeling much better after (even though it was quite a steep climb/descent). Felt a bit lethargic after the drive back to Melbourne but the chance at some sprint training was enough to motivate me into something.
6 PM

Sprint Orienteering tempo 13:15 [4] 2.7 km (4:54 / km) +53m 4:28 / km
shoes: New Balance 1500 V5

Running warm up/down 37:30 [2] 8.17 km (4:35 / km) +103m 4:19 / km
shoes: New Balance 1500 V5

Cool down in the rain. After feeling a bit flat mentally over the past week was nice to enjoy this rainy run in the dark with no distractions, just enjoying being out running in the rain.

Saturday Sep 14 #

11 AM

Running 45:22 [2] 9.22 km (4:55 / km)
shoes: ASICS GT 2000 7 (2E)

Spoke too soon, DOMS set in last night and still present this morning - body feeling quite sore. Just took it easy, hoping to get some quality in tomorrow.

Friday Sep 13 #

12 PM

Running 44:45 [1] 8.77 km (5:06 / km)
shoes: ASICS GT 2000 7 (2E)

Easy at lunch. Tired this morning but felt ok by lunchtime and legs feeling less beaten up than I thought they would be (calves, hip flexors and glutes quite tender last night). Body seems to be getting more used to the hard ground/running fast.
4 PM

Strength and Core 15:00 [2]

Core

Thursday Sep 12 #

7 AM

Running 12:30 [1] 2.5 km (5:00 / km)
shoes: ASICS GT 2000 7 (2E)

Commute to work - legs still a bit heavy but calves back in business.
5 PM

Running warm up/down 24:40 [2] 5.14 km (4:48 / km)
shoes: ASICS GT 2000 7 (2E)

6 PM

Running intervals 28:05 [5] 5.21 km (5:23 / km)
shoes: New Balance 1500 V5

Only one of the guys running the long session turned up and it was the guy who did 6.4km in the Mona last week. When I heard he was doing his floats at 3:30's decided to join the middle distance guys so I could actually run with someone. The guys I ran with were 800m runners, the fastest one with a on of 1:49.

Session was 8*300m (60" rest) 3' rest, 8*200m (60" rest). Went out a little hard when I foolishly thought I could run with the front guys - 49 for the first 2. Quickly realised I haven't done anything like this for a long time/ever and dropped to between 51-54 while they sped up to 47.5-48. Paced the 200's a bit better - around 36 for the the 4 we did on grass that were supposedly a few m longer and around 32-33 for the last 4 on the track.
7 PM

Running warm up/down 15:37 [2] 2.97 km (5:15 / km) +51m 4:51 / km
shoes: ASICS GT 2000 7 (2E)

Wednesday Sep 11 #

6 AM

Running 55:00 [1] 10.89 km (5:03 / km) +91m 4:51 / km
shoes: ASICS GT 2000 7 (2E)

Easy ITW from Huntingdale station + commuter runs prior to this. Calves improved (not noticing a painful stretch on each step), legs similar (but this was pre break). Weird pain on inside of ankle - right on bone where nothing really attaches so I think i must have bumped it on something.
12 PM

Strength and Core 15:00 [2]

Core at lunch followed by a quick stretch.

Tuesday Sep 10 #

12 PM

Running 40:00 [2] 8.48 km (4:43 / km) +39m 4:37 / km
shoes: ASICS GT 2000 7 (2E)

Tester run at lunch to see if I could run a session tonight. Legs generally quite tired (combo of race and gym) but limiting factor going to be the calves - probably marginally worse than yesterday (expected) and didn't loosen up throughout.

Had sorted of expected to not be able to do session tonight pre race which is why I did a big gym session yesterday morning so i wouldn't feel to bad for skipping it. Still a bit annoyed as session sounded good. However legs were feeling generally fatigued enough that it probably would not have been great anyway - will do on weekend instead.
5 PM

Running 52:15 [2] 10.72 km (4:52 / km) +156m 4:33 / km
shoes: ASICS GT 2000 7 (2E)

Good call to pull the pin on session as legs (not just calves) were not even really feeling this. Was a lovely evening though so got through it without too much effort.

Monday Sep 9 #

6 AM

Strength and Core 1:20:00 [3]

Weighted leg strength. Mostly legs not too bad after yesterday but calves completely cooked.
3 x (10 x forward step up @ 20-22.5kg, 8 x shoulder press @ 12.5kg)
3 x (10 x step lower @ 0/15/10kg, 6-8 x chest press @ 15 kg)
3 x 10 L + R fitball hamstring curl
3 x (8 x leg press @ 135kg, 8 x row @ 15kg)
3 x 8 split squat @ 25kg - firm/bosu front/fitball behind
12 PM

Running 47:55 [2] 9.73 km (4:55 / km) +69m 4:45 / km
shoes: ASICS GT 2000 7 (2E)

Painful shuffle at lunch. Calves very very sore. They seemed to be confused about all this hard ground business... On the positive side the toe seems to be dealing a bit better.

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