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Training Log Archive: Brodie Nank

In the 7 days ending May 10, 2020:

activity	#	time	miles		km		+m	load
Running	12	11:54:23	93.78	(7:37)	150.92	(4:44)	1457	110726.3
Strength and Conditioning	2	1:25:00						13522.8
Total	14	13:19:23	93.78		150.92		1457	124249.1

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Sunday May 10, 2020 #

9 AM

Running long 2:00:50 [2] 24.46 km (4:56 / km) +344m 4:37 / km
shoes: Salomon S Lab Speed 2

Trails long run with Aston and Pat. Didn't eat breakky beforehand as I didn't have time once I woke up and thought I would be ok. Turned out to be quite grim as I was quite sore and then hungry by half way. Glad to be running with the others as that kept me going. Still pretty happy to finish a 150km week on the back of some good weeks recently.

Saturday May 9, 2020 #

8 AM

Running 53:14 [2] 9.18 km (5:48 / km) +89m 5:32 / km

Easy run with Nicola on the river.

3 PM

Running warm up/down 16:00 [2] 3.48 km (4:35 / km) +6m 4:33 / km
shoes: Nike Zoom Fly Flynit

Running intervals 1:09:00 18.57 km (3:43 / km) +88m 3:38 / km
shoes: Nike Zoom Fly Flynit

4*15'(3') @ M pace, with Aston joining me for 3. Was going to be 55' at M pace but felt good in first 2 so decided to stretch it to 60'.

Now WOC is cancelled aim is to run a marathon in sub 2 hours 40 in end of August/start of September, and hopefully raise a little money for charity in the process.

Running warm up/down 16:32 [2] 3.32 km (4:59 / km) +46m 4:40 / km
shoes: Nike Zoom Fly Flynit

Friday May 8, 2020 #

10 AM

Running 53:00 [2] 10.58 km (5:00 / km) +46m 4:54 / km
shoes: ASICS GT 2000 8 2E (V2)

Not feeling super chipper, ints delayed to tomorrow

Thursday May 7, 2020 #

8 AM

Running 31:16 [2] 6.2 km (5:03 / km) +40m 4:53 / km
shoes: ASICS GT 2000 8 2E (V2)

BBA

3 PM

Running 57:06 [2] 11.67 km (4:54 / km) +111m 4:40 / km
shoes: ASICS GT 2000 8 2E (V2)

Easy #2 with Pat, didn't feel too easy.

Wednesday May 6, 2020 #

9 AM

Running 30:01 [2] 5.93 km (5:04 / km) +29m 4:56 / km
shoes: ASICS GT 2000 8 2E (V2)

BBA

2 PM

Running 1:39:00 [3] 20.32 km (4:52 / km) +479m 4:22 / km

Chasing hills V2 with Aston
Found some hands and knees scrambles as well as a few good road climbs - good fun and a good way to improve my hill tolerance slowly but surely.

6 PM

Strength and Conditioning 45:00 [3]
shoes: ASICS GT 2000 8 2E (V2)

Weighted leg strength - calves and glutes.

Tuesday May 5, 2020 #

8 AM

Running 1:03:03 [2] 12.57 km (5:01 / km) +142m 4:45 / km
shoes: Salomon S Lab Speed 2

Longer easy with Aston on the river

11 AM

Strength and Conditioning 40:00 [2]

Trunk and hamstring conditioning

Monday May 4, 2020 #

8 AM

Running 30:01 [2] 6.26 km (4:48 / km) +29m 4:41 / km
shoes: ASICS GT 2000 8 2E (V2)

BBA

3 PM

Running warm up/down 17:03 [2] 3.64 km (4:41 / km) +10m 4:37 / km
shoes: Nike Zoom Fly Flynit

4 PM

Running warm up/down 22:17 [2] 4.67 km (4:46 / km)
shoes: Nike Zoom Fly Flynit

Running intervals 36:00 10.06 km (3:35 / km)
shoes: Nike Zoom Fly Flynit

5*6'(90") @ Thresh. Moving along nicely with Aston, happy with how the form is at the moment.

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