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Training Log Archive: Brodie Nank

In the 7 days ending Jan 20, 2020:

activity	#	time	miles		km		+m	load
Running	15	9:30:18	72.81	(7:50)	117.18	(4:52)	1004	90457.4
Strength and Conditioning	2	1:00:00						9798.3
Sprint Orienteering	1	21:51	2.8	(7:48)	4.51	(4:51)	1	4173.4
Total	17	10:52:09	75.62		121.69		1005	104429.1

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Monday Jan 20, 2020 #

12 PM

Running 42:53 [3] 8.51 km (5:03 / km) +29m 4:57 / km

Sunday Jan 19, 2020 #

Event: Monash Uni Indoor / Outdoor Sprint

11 AM

Sprint Orienteering race 21:51 [5] 4.51 km (4:51 / km) +1m 4:50 / km
shoes: NVii Crazy Light XXC

Monash Uni Indoor/Outdoor

Running warm up/down 14:57 [2] 3.01 km (4:58 / km) +13m 4:52 / km
shoes: ASICS GT 2000 8 2E

Running warm up/down 20:51 [2] 4.09 km (5:06 / km) +14m 5:01 / km
shoes: ASICS GT 2000 8 2E

6 PM

Running 32:15 [2] 6.14 km (5:15 / km) +43m 5:05 / km
shoes: ASICS GT 2000 8 2E

Saturday Jan 18, 2020 #

4 PM

Running 45:00 [2] 9.0 km (5:00 / km)
shoes: ASICS GT 2000 8 2E

Friday Jan 17, 2020 #

5 PM

Running 2:01:31 [3] 24.03 km (5:03 / km) +687m 4:26 / km

Thursday Jan 16, 2020 #

7 AM

Running 25:00 [3] 4.85 km (5:09 / km) +18m 5:04 / km
shoes: ASICS GT 2000 8 2E

Another bad night's sleep - can't get the house to cool down properly without letting the smoke in. Pooped.

12 PM

Running 30:10 [3] 5.81 km (5:12 / km) +15m 5:08 / km

5 PM

Running 8:47 [3] 1.64 km (5:21 / km) +15m 5:07 / km

6 PM

Running 21:35 [3] 4.46 km (4:50 / km) +12m 4:46 / km

7 PM

Running 27:19 [3] 5.58 km (4:54 / km) +97m 4:30 / km

Wednesday Jan 15, 2020 #

7 AM

Strength and Conditioning 45:00 [3]

Pilates leg strength/activation. Room wasn't unlocked when I first got there so also did some weighted box step ups (20kg) and hanging rows while I waited.

12 PM

Running 30:00 [1] 6.12 km (4:54 / km)
shoes: ASICS GT 2000 8 2E

Easy on treadmill at lunch in case air quality doesn't get better this afternoon.

6 PM

Running 37:30 [1] 7.19 km (5:13 / km) +61m 5:00 / km
shoes: Salomon S Lab Speed 2

Easy on the river trails in the rain. Feeling very tired and a bit achey (combo of treadmill running, gym and poor sleep) but couldn't resist getting outside for a run.

Tuesday Jan 14, 2020 #

6 AM

Strength and Conditioning 15:00 [2]

Got up early to maybe miss the poor air quality (not sure of it works like that though) but it was very poor at home and hazardous in the east where I had planned to run so opted for some core instead.

C • But you still ran 3

12 PM

Running intervals 24:30 6.76 km (3:37 / km)
shoes: New Balance 1500 V5

Threshold Tuesday #1: 4*5'(90") @ 3:26-3:28 on treadmill at work.

Air quality still disgustingly bad - bad enough for my running group to cancel (and they are far from conservative). So retreated indoors for treadmill session.

But to avoid the impending boredom and to avoid getting home too late due to replacement buses opted to split sesh in half instead of leaving it all to after work. Plus lots of double days coming up in NZL so not bad prep.

Aerobically felt great at this pace but legs felt very weird, a good portion of which I am attributing to the treadmill being very unfamiliar.

Running warm up/down 25:30 [2] 5.24 km (4:52 / km)
shoes: New Balance 1500 V5

4 PM

Running warm up/down 16:50 [2] 3.4 km (4:57 / km)
shoes: New Balance 1500 V5

5 PM

Running intervals 28:00 7.8 km (3:35 / km)
shoes: New Balance 1500 V5

Threshold Tuesday #2: Modified Ice Cream Sandwich on tready at gym after work.
5'(90") @ T, 1'(1') 4*2'(1') 1'(90") @ VO2 Max, 5' @ T
T @ 3:26 and VO2 Max @ 3:08

Sweating absolutely buckets in this one, splattering all over the treadmill, gross. Had based 3:28 for T off what I thought my current VDOT was but this felt too easy - 3:26 a bit better (but maybe 3:28 if I do over 30 min @ T at a time)

Was going to do 10*1'(1') but was taking 5-10" to get treadmill back up to speed so made it 2' after the first effort. Tired by the end but a good day at the office.

Running warm up/down 17:40 [2] 3.55 km (4:59 / km)
shoes: New Balance 1500 V5

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