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Training Log Archive: Brodie Nank

In the 7 days ending Dec 1, 2019:

activity # timemileskm+m
  Running12 7:58:10 62.6(7:38) 100.74(4:45) 1057
  Strength and Core2 1:15:00
  Total14 9:13:10 62.6 100.74 1057

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MoTuWeThFrSaSu

Sunday Dec 1, 2019 #

9 AM

Running long 1:21:00 [2] 17.0 km (4:46 / km) +244m 4:27 / km
shoes: ASICS GT 2000 7 (2E)

Long run part 1. A bit hungover but lovely out.
4 PM

Running long 41:00 [2] 8.33 km (4:55 / km) +259m 4:16 / km
shoes: ASICS GT 2000 7 (2E)

Long run part 2 @ Cleland. Dirty big uphill to finish had me well cooked.

Saturday Nov 30, 2019 #

7 AM

Running warm up/down 15:40 [2] 3.18 km (4:56 / km) +72m 4:26 / km
shoes: ASICS GT 2000 7 (2E)

WU
8 AM

Running intervals 31:30 [5] 8.85 km (3:34 / km)
shoes: NVii Crazy Light XXC

Parkrun (16:35) followed by 2*5' (1:30) @ Threshold.

Felt very trashy for 1st km, 3:20 feeling like 3:00 and full of lactic. Died a bit from 1.5-3.5km as aftermath of this and then pulled myself out of the red zone for a respectable finish. Felt better in the thresh than I did in the parkrun, running at the same pace..

Running warm up/down 26:50 [2] 5.51 km (4:52 / km) +44m 4:41 / km

Extended cool down through botanical gardens.

Friday Nov 29, 2019 #

8 AM

Running 45:00 [1] 9.21 km (4:53 / km) +78m 4:41 / km
shoes: ASICS GT 2000 7 (2E)

Cruise on the River Torrens in Adelaide
6 PM

Running 22:00 [3] 4.94 km (4:27 / km) +35m 4:18 / km
shoes: NVii Crazy Light XXC

Taper run on the river again with 5*20/40

Thursday Nov 28, 2019 #

Note
(rest day)

So... No tendon feels this morning but woke up with a sore patella tendon on my right side when squatting/sitting down/standing up and steps. Now this one is really out of the blue given last 2.5 days were easy running, hopefully I just leant on it weird at work or something and it will be gone tomorrow. My body appears to be sending me a message so I'm copping a rest day today.

One positive - makes me feel a little better I missed track..

Wednesday Nov 27, 2019 #

7 AM

Strength and Core 15:00 [2]

Could feel tendon with first step out of bed so opted for some core this morning to see what it felt walking around at work in morning.
12 PM

Running 30:20 [1] 6.23 km (4:52 / km) +46m 4:42 / km
shoes: ASICS GT 2000 7 (2E)

A few feels at work this morning so this was a test for track this afternoon - no pain at all and not even any feeling. Will see how this afternoon at work goes. Strange that I am feeling it not running but not when I am not running - usually running would be most provocative.
5 PM

Running 50:00 [2] 10.4 km (4:48 / km) +90m 4:36 / km
shoes: ASICS GT 2000 7 (2E)

Tendon feels a few times in the afternoon + feeling generally lethargic after work so played it safe and pulled pin on track. Not hurting while running but physio reminded me its not worth the risk. I find these situations hard as there is always the what if - you never know what would have happened if you trained. But I have kicked myself enough times over the past few years that now I am trying to be a bit smarter - one session isn't going to matter.

Enjoyed running on the river with Pete (who also bailed on track which made me feel a tad better haha).

Tuesday Nov 26, 2019 #

7 AM

Running 22:00 [3] 4.4 km (5:00 / km) +30m 4:50 / km
shoes: ASICS GT 2000 7 (2E)

Morning commute/BBA. Legs good fatigue wise, but very sore from gym #doms. Probably going to delay ints to tomorrow and run with Freddo/Aston/Pete rather than my group tonight - unless there is a miraculous improvement in soreness by lunch.

RPE: 3
12 PM

Running 49:45 [1] 10.06 km (4:57 / km) +97m 4:43 / km
shoes: ASICS GT 2000 7 (2E)

Easy at lunch. Legs still doms sore but fatigue wise feeling quite good. Saving session for tomorrow as want to run parkrun Saturday and doing 10km on the track next week so don't want to push it too much.
5 PM

Running 13:00 [1] 2.6 km (5:00 / km)
shoes: New Balance 1500 V5

Commute home. Felt tib post tendon on the left - no pain but aware of it. Tib post tendon usually a bit of a warning bell for me - will see what its like tomorrow. I guess gym yesterday morning was a bit different and I did fairly heavy weights.

Monday Nov 25, 2019 #

6 AM

Strength and Core 1:00:00 [3]

Weighted leg strength at gym pre work. Felt better than I thought I would after yesterday's efforts - especially after attacking the last downhill. Starting to feel back into a normal life/training rhythm after getting back from China.

Glute warm up
Super set of 5 x 8 Leg Press @ 140kg, 5 x 12 bosu arabesque at 25kg, 3 x 8 shoulder press @ 25kg, 2 x set of chest press @ 25kg
Super set of 5 x 10 straight leg calf raise @ 100kg, 5 x 8 split squat @ 25kg (normal, calf raise, bosu curve, bosu flat, fitball), 1 x 10 chest press @ 25kg, 4 x seated machine row @ 30-40kg.
12 PM

Running 50:05 [1] 10.03 km (5:00 / km) +62m 4:51 / km
shoes: ASICS GT 2000 7 (2E)

Easy at lunch. Ran with two different maps - one sprint and one forest. Good practice of reading on the run and practising sprint map holding/looking technique which was good.

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