Training Log Archive: Brodie NankIn the 7 days ending Oct 17, 2019:
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Thursday Oct 17, 2019 #
Running 30:00 [2] 6.19 km (4:51 / km) +46m 4:40 / km
shoes: ASICS GT 2000 7 (2E)
Running warm up/down 36:30 [2] 7.25 km (5:02 / km) +143m 4:35 / km
shoes: ASICS GT 2000 7 (2E)
Not really sure what is causing this - I had a less severe episode of the same on Tuesday and had to grab a muesli bar of tash. Both have been accompanied of getting over warm, but they also happened in the WU when this would have been happening anyway. Eating well both days in the lead up to training - a good lunch, a snack in early afternoon and then rice cakes with honey/jam and a coffee at 4-430. ? The sugary snack that I don't usually eat is giving me an insulin spike or the coffee is messing with something.
Haven't had a blood test for a long time, don't even have a GP in Melbourne and I have been here for 7 years... Think I need to put it on the to do list when I get back from China.
Sprint Orienteering intervals 41:00 [4] **** 9.5 km (4:19 / km) +215m 3:53 / km
shoes: NVii Crazy Light XXC
Running warm up/down 14:33 [1] 2.8 km (5:12 / km)
shoes: ASICS GT 2000 7 (2E)
Wednesday Oct 16, 2019 #
Running warm up/down 31:10 [2] 6.28 km (4:58 / km)
shoes: ASICS GT 2000 7 (2E)
Strength and Conditioning 1:00:00 [3]
5 x 6 Leg Press @ 150-155kg, 3 x 12 hanging row
5 x 8 Bent Knee heel raise (on leg press machine) @ 110kg, 5 x 8 Split Squat @ 25kg (flat, heel raise, bosu, bosu, fitball), 5 x 8 shoulder press @ 12.5kg
Running 30:22 [1] 5.87 km (5:10 / km) +45m 4:59 / km
shoes: ASICS GT 2000 7 (2E)
Running 8:00 [1] 1.6 km (5:00 / km)
shoes: ASICS GT 2000 7 (2E)
Tuesday Oct 15, 2019 #
Running 30:00 [2] 6.36 km (4:43 / km) +28m 4:37 / km
shoes: New Balance 1500 V5
Running warm up/down 25:55 [2] 5.33 km (4:52 / km) +58m 4:37 / km
shoes: ASICS GT 2000 7 (2E)
Running intervals 20:00 [4] 5.7 km (3:31 / km)
shoes: New Balance 1500 V5
Running intervals 11:42 [5] 2.76 km (4:14 / km)
shoes: New Balance 1500 V5
Feeling ok in the thresh but feeling it by the 500's (track actually 507m but close enough) Session was 8 but settled for 4 as was about to crash - happy to be consistent for the 4.
Running warm up/down 14:40 [1] 3.0 km (4:53 / km)
shoes: ASICS GT 2000 7 (2E)
Monday Oct 14, 2019 #
Strength and Conditioning 30:00 [3]
Running 45:47 [1] 9.11 km (5:02 / km) +61m 4:52 / km
shoes: ASICS GT 2000 7 (2E)
Strength and Conditioning 15:00 [2]
Sunday Oct 13, 2019 #
Running warm up/down 14:08 [2] 3.02 km (4:41 / km)
shoes: ASICS GT 2000 7 (2E)
Sprint Orienteering race 37:07 [4] *** 9.84 km (3:46 / km) +100m 3:35 / km
shoes: New Balance 1500 V5
Have only ran this format once so was not entirely sure how to attack it but just went out at tempo speed and tried to hold it. Started well and error free apart from a few things (the invisible wall at 5, wrong end of route to 9, Wrong route choice to 15) until control 20.
Had caught Aston (who started "very easy") and was about 10" behind. Was also only 56" down on Pete here. Knew the fastest route to 21 would be left but had trailed Aston from 17 and didn't want to follow him for another 4:00 with no micro route choice. My tired, non racing brain therefore decided to do some route choice testing and see what right was like - can confirm not great, losing 30". Stress came back at the end of control and running to 22 looking around for Aston like a lost child. Unfortunately this meant I was not looking at the map - +8" on a 40" control. At this point I knew Aston had a chance of getting me and knew he would too. Took a risk and did the opposite route to 23 to try and take back some time. Route was good but some weird mapping of olive in two places on the leg had me hesitating +10" (RC was also +5" on astons). Pretty much just a run from here to the finish and I was pretty sure I had lost it (which I had) but ok pushed till the end. Only dropped 4" on Aston to the finish (4 min of running) so at least physically I was ok.
Running warm up/down 15:58 [2] 3.07 km (5:12 / km) +50m 4:49 / km
shoes: ASICS GT 2000 7 (2E)
Saturday Oct 12, 2019 #
Running 36:30 [2] 7.12 km (5:08 / km) +100m 4:47 / km
shoes: ASICS GT 2000 7 (2E)
Running warm up/down 17:30 [2] 3.58 km (4:53 / km)
shoes: ASICS GT 2000 7 (2E)
Sprint Orienteering race 14:52 [5] *** 4.1 km (3:38 / km) +45m 3:26 / km
shoes: NVii Crazy Light XXC
New area and normal sprint length so this one was the main focus for the weekend. Legs a little tired on warm up and that was the theme of the race - physically drained but ok technically. It was a rapid area though so probably fair I was in the red zone.
Small hesitations out of 3 and out of 5 (+1-2" each), bad line to 7 getting distracted after running over a childs toy (+1-2"), wrong route to 14 (+1-3"), ?15 and 16 (?up to 5"), slower route into 19 (+1-3") and the only "error" of the course was entering 20 the slow way via the zig zag (+4_5").
Technically Aston was much the same, just running quicker, especially at the start.
Running warm up/down 16:43 [2] 3.25 km (5:09 / km)
shoes: ASICS GT 2000 7 (2E)
Friday Oct 11, 2019 #
Running 21:00 [3] 4.55 km (4:37 / km)
shoes: New Balance 1500 V5
Running warm up/down 28:00 [3] 5.85 km (4:47 / km) +45m 4:37 / km
shoes: New Balance 1500 V5
Sprint Orienteering race 19:47 [4] *** 4.99 km (3:58 / km) +82m 3:40 / km
shoes: NVii Crazy Light XXC
Legs weren't feeling tip top shape after Wednesday ints/thursday am gym combo but didn't want to waste a sprint opportunity so just ran as hard as I felt I could - which felt very slow at the start but built into it.
Made some bad choices in the uni section - losing time on RC for 3 (?), 5 (2-3") and 7 (5-7"). Garden part was fun but then just a street O slog to the finish and Aston took a fair bit of time out of me from 17 to the end.
Running warm up/down 16:35 [2] 3.76 km (4:25 / km) +28m 4:15 / km
shoes: New Balance 1500 V5