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Training Log Archive: Brodie Nank

In the 7 days ending Jul 26, 2020:

activity	#	time	miles		km		+m	load
Running	13	10:26:27	85.02	(7:22)	136.82	(4:35)	781	96849.9
Strength and Conditioning	4	1:05:00						9530.9
Total	16	11:31:27	85.02		136.82		781	106380.8

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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.

Saturday Jul 25, 2020 #

9 AM

Running 50:00 [2] 9.6 km (5:12 / km) +72m 5:01 / km
shoes: ASICS GT 2000 8 2E (V2)

Had planned to do my session today but woke up feeling quite cooked, likely due to a big week of work. Pulled the pin on the idea and instead opted for a mentally refreshing jog on some of this less frequented Yarra trails.

4 PM

Running 36:42 [2] 7.23 km (5:05 / km) +73m 4:50 / km
shoes: Nike Zoom Fly

Easy #2 with Tash, feeling a lot better than this morning.

Friday Jul 24, 2020 #

4 PM

Running 57:30 11.91 km (4:50 / km) +76m 4:41 / km
shoes: Nike Zoom Fly

HFW via the track for 8xstrides.

Thursday Jul 23, 2020 #

7 AM

Strength and Conditioning 10:00 [1]

Barefoot conditioning pre BBA

Running 29:10 [2] 5.73 km (5:05 / km) +39m 4:55 / km
shoes: ASICS GT 2000 8 2E (V2)

BBA ITW

4 PM

Running 45:00 [2] 9.05 km (4:58 / km) +70m 4:47 / km
shoes: ASICS GT 2000 8 2E (V2)

HFW

5 PM

Strength and Conditioning 20:00 [2]

Trunk condititioning

7 PM

Strength and Conditioning 15:00 [2]

Post dinner hamstring conditioning

Wednesday Jul 22, 2020 #

7 AM

Running 27:45 [2] 6.08 km (4:34 / km) +35m 4:26 / km
shoes: Nike Zoom Fly Flynit

BBA/shakeout. No knee or tendon issues (happy days), only complaint was both hamstrings feeling a bit tight and ropey.

Running 27:45 [2] 6.08 km (4:34 / km) +35m 4:26 / km
shoes: Nike Zoom Fly

BBA to work.

5 PM

Running 1:17:00 19.55 km (3:56 / km) +93m 3:51 / km
shoes: Nike Zoom Fly Flynit

Progressive run with Aston starting at 5:00min/km and finishing with 15 min @ threshold (3:26s). Neither of us had never done a proper progression session before so we were a bit unsure but managed the paces well and felt suitably tired at the end (well at least I did!)

6 PM

Running warm up/down 23:00 [2] 4.62 km (4:59 / km) +38m 4:47 / km
shoes: Nike Zoom Fly Flynit

Tuesday Jul 21, 2020 #

7 AM

Running 30:00 [2] 5.95 km (5:03 / km) +50m 4:50 / km
shoes: ASICS GT 2000 8 2E (V2)

BBA

4 PM

Running 45:00 [2] 9.17 km (4:54 / km) +43m 4:48 / km
shoes: ASICS GT 2000 8 2E (V2)

Easy HFW. L tib post tendon feeling a bit tight/creaky so didn't do the strides I had planned or extend it anymore than 45.

5 PM

Strength and Conditioning 20:00 [2]

1 x trunk and hamstring conditioning circuit.

Monday Jul 20, 2020 #

7 AM

Running 30:40 [2] 5.75 km (5:20 / km) +65m 5:03 / km
shoes: ASICS GT 2000 8 2E (V2)

BBA. Nice to actually be able to run without too much discomfort on a post session day.

1 PM

Running 31:00 [2] 6.25 km (4:58 / km) +39m 4:49 / km
shoes: ASICS GT 2000 8 2E (V2)

Easy #2 during my lunch break on the road. Double work day and not home until 8pm so the best to sneak it in at lunch.

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