Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brodie Nank

In the 7 days ending Jul 19, 2020:

activity # timemileskm+mload
  Running10 8:12:01 64.98(7:34) 104.57(4:42) 69073997.2
  Strength and Conditioning3 1:30:0013179.0
  Riding3 1:12:00 14.91(12.4/h) 24.0(20.0/h) 2509626.4
  Total15 10:54:01 79.89 128.57 94096802.6

«»
2:48
0:00
» now
MoTuWeThFrSaSu

Sunday Jul 19, 2020 #

11 AM

Running long 2:45:00 [2] 36.62 km (4:30 / km) +221m 4:22 / km
shoes: Nike Zoom Fly

Steady long run with aston, essentially out to eaglemont along the river and return. Was supposed to be doing a marathon session - running easy for an hour and then m/t pace - but my legs still sore from Friday so thought I should play it safe and do a sustained easy run for the same distance. Glad I opted for this as it felt hard enough for today

Saturday Jul 18, 2020 #

11 AM

Running 40:02 [1] 7.52 km (5:19 / km) +65m 5:06 / km
shoes: ASICS GT 2000 8 2E (V2)

Very slow but very enjoyable BBA. That uniquely reassuring sore feeling of doing a good session the day before. However I would be happy for it to be gone very quick.

Friday Jul 17, 2020 #

7 AM

Running 28:00 [2] 6.13 km (4:34 / km) +33m 4:27 / km
shoes: Nike Zoom Fly Flynit

Don't think I can win re: niggles at the moment - 4 very easy days of training and I wake up today with a mildly sore tib post tendon.. Felt it when I stepped out of bed but didn't feel too bad on this run so will see how the day goes. Only thing I can think of is this has been my first full week back at work and maybe I need replace my work nikes.
4 PM

Running warm up/down 27:30 [2] 5.86 km (4:42 / km)
shoes: Nike Zoom Fly Flynit

WU from work to the track + some drills/strides. Tendon not really noticeable - I did spend every spare minute I had massaging the muscle belly so think I managed to loosen it up sufficiently.

Running 39:30 [2] 7.28 km (5:26 / km) +78m 5:09 / km
shoes: ASICS GT 2000 8 2E (V2)

Easy #2 with Aston. Still sore, tomorrow could be a whole lot of not fun.
5 PM

Running 39:19 intensity: (15:00 @3) + (24:19 @5) 10.64 km (3:42 / km)
shoes: Nike Zoom Fly Flynit

VO2 Max Ints with Aston suitably socially distanced (Aston on very inside of lane 3 and me on very outside/lane 4): 3 x 1mile (3.5-4') + 3 x 1km (2').
Felt surprisingly good and the miles felt tough but manageable. Went out way too hard on the first km and was feeling pretty rough so was glad to find out that we had done a bit too quick. Pushed through the last 2 and maintained it to the end, Aston being a real last rep hero/social distancing hero and burning me big time on the last rep.

5:05, 5:05. 5:03, 3:00, 3:03, 3:03
6 PM

Running warm up/down 34:10 [2] 6.27 km (5:27 / km) +68m 5:10 / km
shoes: Nike Zoom Fly Flynit

CD. Ran a lot further than I had planned as ran a good portion of Aston's jog home and then had to come back. Very glucose low in the last km.

Thursday Jul 16, 2020 #

8 AM

Running 25:20 [2] 5.32 km (4:46 / km) +27m 4:39 / km
shoes: Nike Zoom Fly

Shakeout/BBA around Princes Park before work. Knee sore which is annoying after 4 pretty easy days - not sure if it was because it was early and cold or maybe the riding has been aggravating it as I have been on Laura's bike and can't quite put the seat up high enough for me. Will make a call on tonights session at lunch.
5 PM

Strength and Conditioning 30:00 [2]

Trunk conditioning

Wednesday Jul 15, 2020 #

7 AM

Riding 18:00 [1] 6.0 km (20.0 kph) +75m

Commute to work

Running 24:30 [2] 4.87 km (5:02 / km) +38m 4:51 / km
shoes: ASICS GT 2000 8 2E (V2)

BBA after riding to work. Knee was a bit sore on the bike and then definitely felt it a bit in this run. Frustrating.
12 PM

Running 31:10 [2] 6.56 km (4:45 / km) +55m 4:34 / km
shoes: ASICS GT 2000 8 2E (V2)

Easy #2 at lunch. All I could fit in today as double work day. Wasn't going to run twice after my knee was a little sore this morning but felt like this week had been way too easy and it started to feel a bit better so got about for a quick one at lunch. A tad sore during but no worse than this morning.

Tuesday Jul 14, 2020 #

7 AM

Riding 18:00 [1] 6.0 km (20.0 kph) +75m

Commute to work
12 PM

Running 37:30 [2] 7.5 km (5:00 / km) +105m 4:40 / km
shoes: ASICS GT 2000 8 2E (V2)

Easy run between work shifts - all I could fit in today running wise. Knee fine at start, slightly tender at the end but other than that body feeling a lot better than yesterday.
7 PM

Strength and Conditioning 15:00 [1]

Glute circuit

Monday Jul 13, 2020 #

7 AM

Riding 36:00 [1] 12.0 km (20.0 kph) +100m

Commute to/from work. Body was not feeling up to anymore than this - R hip sore even just walking into late arvo and nervy pain into hamstring on L with an attempted jog. Happy to keep it easy.
5 PM

Strength and Conditioning 45:00 [2]

Hamstring and trunk conditioning

« Earlier | Later »