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Training Log Archive: Brodie Nank

In the 7 days ending Dec 2, 2018:

activity	#	time	miles		km		+m	load
Running	10	6:47:51	53.68	(7:36)	86.39	(4:43)	1031	61995.7
Strength and Conditioning	4	2:10:00						21277.4
Total	13	8:57:51	53.68		86.39		1031	83273.1

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Saturday Dec 1, 2018 #

7 AM

Running warm up/down 30:50 [2] 6.5 km (4:45 / km) +50m 4:34 / km
shoes: Asics GT 2000 6

Friday Nov 30, 2018 #

Running 40:00 [3] 7.6 km (5:16 / km) +75m 5:01 / km
shoes: Asics GT 2000 6

Thursday Nov 29, 2018 #

6 AM

Running (Threshold) 1:16:20 [3] 17.89 km (4:16 / km) +250m 3:59 / km
shoes: Asics GT 2000 6

47.5' at Threshold with WU/CD. Wasn't feeling great when I woke up but wanted to get this done so I could hit the gym after work. Got going alright once I started and managed to only fade a little near the end.

4 PM

Running 33:35 [1] 6.45 km (5:12 / km) +113m 4:47 / km
shoes: Asics GT 2000 6

Easy from work to gym. Feeling rough already pre gym after a busy day at work.

5 PM

Strength and Conditioning 1:10:00 [3]

Surprisingly felt quite good. decreased the weight a little from my last session, mostly because this last session was in May...

20 min glute activation/strength work on reformer
3 x 12 on leg press @ 100
3 x 12 arabesque (L + R) @ 20
3 x 12 split squat (L + R) @ 15

6 PM

Running (Commute) 15:35 [1] 3.0 km (5:12 / km) +75m 4:37 / km
shoes: Asics GT 2000 6

Death march home

Wednesday Nov 28, 2018 #

7 AM

Running 41:50 [1] 7.66 km (5:28 / km) +70m 5:13 / km
shoes: Asics GT 2000 6

I'm a big advocate for easy days being easy. Lucky because I felt very bad...

6 PM

Strength and Conditioning 15:00 [2]

Core

Tuesday Nov 27, 2018 #

6 AM

Running 14:55 [2] 3.1 km (4:49 / km) +80m 4:16 / km
shoes: Nike Lunarglide 9

Commute - bit speedier than usual as had to make the train connections.

7 AM

Strength and Conditioning 30:00 [3]

Leg strength/activation on the reformer. Glutes were on fire afterwards.

Running 32:30 [1] 6.53 km (4:59 / km) +35m 4:51 / km
shoes: Nike Lunarglide 9

Easy run from gym to work.

5 PM

Running intervals 1:20:30 [3] 19.36 km (4:09 / km) +230m 3:55 / km
shoes: Asics GT 2000 6

6 x 8 min @ Threshold with WU/CD. From south Yarra station, a lap of the tan and then home along the river. Felt pretty good but suffering in the last one.

Monday Nov 26, 2018 #

Running 41:46 [1] 8.3 km (5:02 / km) +53m 4:53 / km
shoes: Asics GT 2000 6

Wanted to do an easy jog yesterday evening after getting home but knee was quite sore after taking a big chunk out of it in the race. Instead headed out this morning prior to breaky. Knee stiff and sore but feeling good otherwise.

7 PM

Strength and Conditioning 15:00 [2]

Core. Bit late as i had to go to GP to get tetanus booster and antibiotics for knee #bali

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