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Training Log Archive: Brodie Nank

In the 7 days ending Jun 22, 2020:

activity	#	time	miles		km		+m	load
Running	10	7:48:50	62.08	(7:33)	99.9	(4:42)	638	70733.4
Strength and Conditioning	3	1:45:00						15642.9
Sprint Orienteering	1	30:45	4.06	(7:35)	6.53	(4:43)	12	5403.4
Total	13	10:04:35	66.13		106.43		650	91779.7

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Monday Jun 22, 2020 #

9 AM

Strength and Conditioning 45:00 [2]

2 x trunk and hamstring conditioning circuit
Knee a tad sore this morning so leaving it for just the one run today. Best it has felt after a session day so far though.

4 PM

Running 59:00 [1] 11.08 km (5:19 / km) +120m 5:03 / km
shoes: ASICS GT 2000 8 2E (V2)

MFR Monday night run. Not a bad temperature, knee felt fine and nice group - good times.

C • Careful 2

Sunday Jun 21, 2020 #

4 PM

Running 31:51 8.18 km (3:54 / km)
shoes: Nike Zoom Fly Flynit

4*1km(on 5' cycle) @ I + 4*400m(400) @ R
Solo intervals at the track. Was feeling pretty good in the warm up so thought about doing more but this was the planned marathon session so decided to be smart and not do extra because (1) I haven't run VO2 Max for a long time and (2) would be nice to pull up tomorrow with no knee pain...
Pretty happy with pace, hitting just under my targets:
3:06, 3:08, 3:08, 3:09
69.8, 69.5, 69.1, 69.2

Running warm up/down 36:51 [2] 7.47 km (4:56 / km) +59m 4:44 / km
shoes: ASICS GT 2000 8 2E (V2)

Felt different in strides today - felt my push off was a lot more powerful. I think it might be a combo of better planned S&C and Rep sessions. Keen to do some proper plyometrics, running drills and explosive strength work later in the year.

5 PM

Running warm up/down 26:19 [2] 5.3 km (4:58 / km) +15m 4:54 / km
shoes: Nike Zoom Fly Flynit

Extended cool down

Saturday Jun 20, 2020 #

5 PM

Running 32:31 [2] 5.96 km (5:27 / km) +29m 5:19 / km

Big day, too cooked for anything else.

Friday Jun 19, 2020 #

8 AM

Running 20:10 [2] 4.29 km (4:42 / km) +29m 4:33 / km
shoes: Nike Zoom Fly

BBA/knee test. Only minor feelings during a 6 x strides so past the test to do some proper running today.

11 AM

Running warm up/down 17:21 [2] 3.34 km (5:12 / km) +36m 4:56 / km
shoes: ASICS GT 2000 8 2E (V2)

12 PM

Sprint Orienteering 30:45 [4] 6.53 km (4:43 / km) +12m 4:40 / km
shoes: NVii Crazy Light XXC

Sprint training at Latrobe Uni. Opted for this instead of a marathon session as I was not quite ready after Wednesday - will leave for Sunday.

Did one course by myself at approx. threshold pace - couldn't do much faster than this as legs were quite tired. Then a 2nd course following Aston with the GoPro (and cutting a fair few corners to keep up). Good fun to be back Sprint orienteering.

Running warm up/down 17:10 [2] 3.3 km (5:12 / km) +33m 4:58 / km
shoes: ASICS GT 2000 8 2E (V2)

5 PM

Running 37:34 [2] 7.23 km (5:12 / km) +30m 5:05 / km
shoes: ASICS GT 2000 8 2E (V2)

Easy with Aston on the golf course. Legs tired but nice to get through an easier day of proper mileage rather than just one of my big sessions.

Thursday Jun 18, 2020 #

4 PM

Strength and Conditioning 45:00 [2]

Trunk and hamstring conditioning

Wednesday Jun 17, 2020 #

11 AM

Running long 2:30:00 35.53 km (4:13 / km) +235m 4:05 / km
shoes: Nike Zoom Fly

Marathon session: Long run with 2xbouts of threshold
20' WU, 20' @ Thresh (3:28 avg), 68' @ L run pace, 2*10'(2') @ Thresh (3:28, 3:37 avgs), 20' CD.
First thresh felt hard but comfortable and felt pretty good at L run pace until just before the 2nd lot of threshold where I started to feel it. Knee had a sore patch from about 11km-16-17km but then didn't really feel it again. Last 5' of threshold very hard and dropped to only be able to hold M pace and barely that. A stumble home after that with lateral hip and then hip flexors getting very tight and sore in the last 5 minutes. Good stretch afterwards which relieved soreness to some extent. Knee not sore at the time of writing but tomorrow morning will be the real test.

Tuesday Jun 16, 2020 #

8 AM

Running 40:03 [2] 8.21 km (4:53 / km) +52m 4:44 / km
shoes: Nike Zoom Fly

BBA/tester for the knee which then became an easy 40 when knee failed strides. Not too stressed, will just restructure the week a little.

6 PM

Strength and Conditioning 15:00 [2]

Glute conditioning after work pre dinner.

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