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Training Log Archive: Brodie Nank

In the 7 days ending Aug 1, 2020:

activity	#	time	miles		km		+m	load
Running	12	9:29:00	74.18	(7:40)	119.38	(4:46)	790	88263.0
Strength and Conditioning	4	2:45:00						24581.7
Total	16	12:14:00	74.18		119.38		790	112844.7

2:32

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» now

Saturday Aug 1, 2020 #

3 PM

Note

Uh oh. Goodbye marathon training, cya in two weeks

C • U on the rona? 5

Friday Jul 31, 2020 #

9 AM

Strength and Conditioning 30:00 [2]

Glute and barefoot conditioning

10 AM

Running 30:00 [2] 5.93 km (5:04 / km) +73m 4:46 / km
shoes: ASICS GT 2000 8 2E (V2)

3 PM

Running 47:20 [2] 8.9 km (5:19 / km) +76m 5:06 / km
shoes: ASICS GT 2000 8 2E (V2)

Easy with Aston

5 PM

Strength and Conditioning 45:00 [2]

Trunk and hamstring conditioning

Thursday Jul 30, 2020 #

8 AM

Running 44:35 [1] 8.44 km (5:17 / km) +79m 5:03 / km
shoes: Nike Zoom Fly

BBA with Nicola

3 PM

Running warm up/down 21:50 [2] 4.32 km (5:03 / km) +33m 4:52 / km
shoes: Nike Zoom Fly Flynit

Running intervals 42:30 [5] 10.48 km (4:03 / km)
shoes: Nike Zoom Fly Flynit

6*1km (on 5' cycle) @ I + 4*400/400 @ R

Was feeling average going in (not the best but definitely not bad) so aim was to consistently hit 3:08s for kms and sub-70 for the 400s. Then Aston turned up in his Next %s and was running very fast so went a tad too hard in the kms (and was still off the back - obviously all due to the shoes..). Still finished strong and the fastest I think have done reps so happy with the progress - 2020 may have been shit but its made me realise I can realistically improve my running if I dedicate a bit more time to it.

3:00, 2:59, 3:01, 3:04, 3:03, 3:06
68, 67, 69, 68

4 PM

Running warm up/down 27:35 [2] 4.75 km (5:48 / km) +66m 5:26 / km
shoes: ASICS GT 2000 8 2E (V2)

Hobble

Wednesday Jul 29, 2020 #

9 AM

Running 30:20 [2] 5.82 km (5:13 / km) +59m 4:58 / km
shoes: ASICS GT 2000 8 2E (V2)

BBA

2 PM

Running 36:20 [2] 7.21 km (5:02 / km) +72m 4:48 / km
shoes: ASICS GT 2000 8 2E (V2)

Easy #2 with Tash

Tuesday Jul 28, 2020 #

9 AM

Running 1:01:00 [2] 12.18 km (5:00 / km) +139m 4:44 / km
shoes: NVII Terra TT

Easy Bellbird with Aston. Lush trails and spent the whole time building the hype for WOC 2021, good vibes.

11 AM

Strength and Conditioning 45:00 [2]

Trunk and hamstring conditioning

6 PM

Running 40:00 [2] 7.86 km (5:05 / km) +70m 4:52 / km
shoes: Nike Zoom Fly

Easy post work including strides and joining Aston for 4*200/200 at the end of his session.

Monday Jul 27, 2020 #

9 AM

Strength and Conditioning 45:00 [2]

Glute and barefoot conditioning

10 AM

Running 40:20 [2] 7.6 km (5:18 / km) +70m 5:04 / km
shoes: ASICS GT 2000 8 2E (V2)

Pre breakfast run on the trails, barely a soul out and body not completely cooked, very nice.

4 PM

Running 31:15 [2] 6.04 km (5:10 / km)
shoes: ASICS GT 2000 8 2E (V2)

Home from Laura's work

Sunday Jul 26, 2020 #

2 PM

Running warm up/down 26:35 [2] 5.62 km (4:44 / km) +53m 4:31 / km
shoes: Nike Zoom Fly Flynit

Running intervals 1:29:20 [4] 24.23 km (3:41 / km)
shoes: Nike Zoom Fly Flynit

"Bigger" T: 25'(5') + 20'(4') + 15'(3) + 10'(2') + 5'

This was tough but not horrific. All but the last 5' of the 25' felt very comfortable, with the first 15' of the 20' being the toughest for me today. Thankfully I had Aston with me from the 20' onwards and the 15' 10' and 5' all felt manageable.
Last big threshold session before the marathon and therefore probably last big threshold session until i do another marathon - looking forward to going back to a normal length of threshold and being able to up the speed a little.
Averaged pretty close to 3:29s for all.

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