Training Log Archive: Brodie NankIn the 7 days ending Oct 12, 2019:
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Saturday Oct 12, 2019 #
Running 36:30 [2] 7.12 km (5:08 / km) +100m 4:47 / km
shoes: ASICS GT 2000 7 (2E)
Running warm up/down 17:30 [2] 3.58 km (4:53 / km)
shoes: ASICS GT 2000 7 (2E)
Sprint Orienteering race 14:52 [5] *** 4.1 km (3:38 / km) +45m 3:26 / km
shoes: NVii Crazy Light XXC
New area and normal sprint length so this one was the main focus for the weekend. Legs a little tired on warm up and that was the theme of the race - physically drained but ok technically. It was a rapid area though so probably fair I was in the red zone.
Small hesitations out of 3 and out of 5 (+1-2" each), bad line to 7 getting distracted after running over a childs toy (+1-2"), wrong route to 14 (+1-3"), ?15 and 16 (?up to 5"), slower route into 19 (+1-3") and the only "error" of the course was entering 20 the slow way via the zig zag (+4_5").
Technically Aston was much the same, just running quicker, especially at the start.
Running warm up/down 16:43 [2] 3.25 km (5:09 / km)
shoes: ASICS GT 2000 7 (2E)
Friday Oct 11, 2019 #
Running 21:00 [3] 4.55 km (4:37 / km)
shoes: New Balance 1500 V5
Running warm up/down 28:00 [3] 5.85 km (4:47 / km) +45m 4:37 / km
shoes: New Balance 1500 V5
Sprint Orienteering race 19:47 [4] *** 4.99 km (3:58 / km) +82m 3:40 / km
shoes: NVii Crazy Light XXC
Legs weren't feeling tip top shape after Wednesday ints/thursday am gym combo but didn't want to waste a sprint opportunity so just ran as hard as I felt I could - which felt very slow at the start but built into it.
Made some bad choices in the uni section - losing time on RC for 3 (?), 5 (2-3") and 7 (5-7"). Garden part was fun but then just a street O slog to the finish and Aston took a fair bit of time out of me from 17 to the end.
Running warm up/down 16:35 [2] 3.76 km (4:25 / km) +28m 4:15 / km
shoes: New Balance 1500 V5
Thursday Oct 10, 2019 #
Strength and Conditioning 45:00 [3]
5 x 6 Leg Press @ 150-155kg
5 x 8 Bent Knee heel raise (on leg press machine) @ 90kg
Supersetted with:
4 x 8 Shoulder Press @ 12.5kg
3 x 8 Chest Press @ 12.5kg
3 x 10 Row @ 12.5kg
Running 41:15 [3] 8.38 km (4:55 / km) +125m 4:35 / km
shoes: ASICS GT 2000 7 (2E)
Wednesday Oct 9, 2019 #
Running (Commute) 22:30 [1] 4.5 km (5:00 / km)
shoes: ASICS GT 2000 7 (2E)
Running warm up/down 25:28 [2] 5.16 km (4:56 / km) +71m 4:37 / km
shoes: ASICS GT 2000 7 (2E)
Running intervals 20:00 [5] 5.57 km (3:35 / km)
Lots of tempo running coming up over weekend so wanted to get the legs turning quick. Opted to do efforts quite hard (3:00min/km or faster) and very much cruise the recoveries. Feeling ok at start, moving well up until the 3rd 1' when I started to feel rough. Aston led from the 3rd 30" to the finish which was nice to keep me moving as I probably would have fallen in a heap by myself.
Wore my spikes to try to get used to them as its likely i will do a little bit of track over the summer. Didn't feel too bad, will see how I pull up.
Running warm up/down 29:00 [2] 5.58 km (5:12 / km) +62m 4:55 / km
shoes: ASICS GT 2000 7 (2E)
Tuesday Oct 8, 2019 #
Running 45:03 [1] 9.15 km (4:55 / km)
shoes: ASICS GT 2000 7 (2E)
Strength and Conditioning 45:00 [3]
Monday Oct 7, 2019 #
Running 45:00 [1] 9.02 km (4:59 / km)
shoes: ASICS GT 2000 7 (2E)
Strength and Conditioning 15:00 [2]
Sunday Oct 6, 2019 #
Running warm up/down 17:32 [2] 3.24 km (5:25 / km)
shoes: Salomon S Lab Speed 2
Forest Orienteering race 43:35 [4] 6.74 km (6:28 / km) +298m 5:18 / km
shoes: Salomon S Lab Speed 2
Slept horrifically last night - combo of tough race and buzzing from the win. Felt ok physically in warm up but brain just wasn't on it today. Big time loss to 2, saved mentally by the opportunity to run with Will who caught me here but when he dropped me struggled to keep fighting and just limped home.