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Training Log Archive: Brodie Nank

In the 7 days ending Apr 14, 2019:

activity # timemileskm+mload
  Running11 7:35:47 60.55(7:32) 97.45(4:41) 131569816.2
  Strength and Conditioning5 2:15:0021926.8
  Forest Orienteering2 1:08:20 5.75(11:53) 9.26(7:23) 38810934.8
  Total16 10:59:07 66.31 106.71 1703102677.7

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Sunday Apr 14, 2019 #

10 AM

Running warm up/down 30:55 [2] 6.3 km (4:54 / km) +98m 4:33 / km
shoes: Salomon S Lab Speed 2

Short warm up for frost session and then warm up/down for middle simulation

Forest Orienteering 28:50 [2] 3.52 km (8:11 / km) +161m 6:40 / km
shoes: Salomon S Lab Speed 2

Control pick, corridor and then control pick. Hip a little tender on warm up and at start on downhills but warmed up by end to an ok level. Good through first control pick, good start on corridor but lost it about 3/4 through and found it difficult to put myself back on the map with all the rock. First couple in second control pick not so good (missed 12 completely) but moving well again by the end. Satisfied enough.
11 AM

Forest Orienteering 39:30 [3] 5.74 km (6:53 / km) +227m 5:45 / km
shoes: Salomon S Lab Speed 2

Long legs session on Mt Alexander @ 1: 15 000. Looked at the first leg and thought I can run hard most of the way cause it's ok for me to drop a bit. Then proceeded to run very hard and drop way too much... Not too far off but had to climb back to control which was not ideal. Ok to 2 and then big fall on the way to 3, scraping my forearm up very good, blood everywhere. Continued on and navigated pretty well from here to the finish, just feeling a little slow on the climbs and steep hillsides.

Saturday Apr 13, 2019 #

4 PM

Running 44:00 [1] 8.4 km (5:14 / km) +135m 4:51 / km
shoes: ASICS GT 2000 7 2E

Easy on river trails with Tash after a busy weekend shift. Hip tender but legs overall very sore from yesterday’s efforts so don’t think I need to worry about it. Felt better for it after running.

Friday Apr 12, 2019 #

6 AM

Running warm up/down 32:00 [2] 6.71 km (4:46 / km) +70m 4:32 / km
shoes: ASICS GT 2000 7 2E

Dodging replacement buses with training again. Ran session to Hughesdale station but misjudged distance a little which led to a slightly lengthier cool down.
7 AM

Running intervals 43:00 [4] 11.2 km (3:50 / km) +145m 3:36 / km
shoes: New Balance 1500 V4

11 x 3'(1') @ tempo. Felt ripper in the first one, dropping an avg of 3:10 after slowing myself from the 2:55min/km I started at... Unfortunately this quickly declined, but the rest were pretty even and respectable - between 3:20-3:30.

Nice to get my first tempo session for a while done and dusted. I can hopefully say that I am headed in the right direction with the hip (*touch wood*) - no pain in the efforts, a little tender on cool down.
5 PM

Running warm up/down 12:45 [1] 2.47 km (5:10 / km) +25m 4:55 / km
shoes: ASICS GT 2000 7 2E

Mostly pre gym, just a little bit post.

Strength and Conditioning 1:00:00 [3]

Tired and motivation low but once I got going it was all g.
Glute warm up.
3 x (leg press @ 120kg x 10, TRX hanging row x 12)
3 x (arabesque @ 30kg x 12, shoulder press @ 12kg x 12)
3 x (split squat @ 18kg x 12, chest press @ 12kg x 12)

Thursday Apr 11, 2019 #

12 PM

Strength and Conditioning 15:00 [2]

Core at lunch
2 PM

Running 35:33 [2] 7.43 km (4:47 / km) +68m 4:35 / km
shoes: ASICS GT 2000 7 2E

Easy from Springvale to Dandenong to run hydrotherapy. Was running a tad late so a bit speedier than planned but felt good. Listening to a podcast on shoulder pain after seeing 4 shoulders this morning - go to love reactive learning.
4 PM

Running 32:06 [1] 6.42 km (5:00 / km) +100m 4:38 / km
shoes: ASICS GT 2000 7 2E

Commute home from Dandenong featuring 3 trains on 3 different lines and a fair bit of running. Got to love replacement buses.

Wednesday Apr 10, 2019 #

6 AM

Running long 2:00:16 [3] 27.04 km (4:27 / km) +302m 4:13 / km
shoes: ASICS GT 2000 7 2E

Long run ITW with 8 x 4'(50") @ Threshold. Felt rough waking up but 30 second cold shower and anzac biscuit later and I was ready to go. Hip a bit tender through first 5km but is generally worse when first getting up so was happy to let this slide. Felt good from here on and started the threshold at 40 minutes. First few good, rough for 3-5, 6-7 ok and then 8 struggling. Happy to keep consistent pace throughout though and didn't completely die in the final stretch.
C • Nice! 5
5 PM

Strength and Conditioning 10:00 [2]

Hip rehab exercises

Tuesday Apr 9, 2019 #

7 AM

Strength and Conditioning 35:00 [3]

Pilates leg strength.
4 PM

Running 51:12 [2] 10.59 km (4:50 / km) +170m 4:29 / km
shoes: ASICS GT 2000 7 2E

Was going to double today but hip was a little sore in the morning so opted for just one run at a "moderate pace". Ran from work to train to skip replacement buses and actually felt relatively rough... Legs feeling heavy and tired all over (?from gym this morning) but no specific hip pain which was nice.
5 PM

Running 11:30 [1] 2.1 km (5:29 / km)

Commute home from train.

Monday Apr 8, 2019 #

12 PM

Strength and Conditioning 15:00 [2]

Core at lunch at work
5 PM

Running 42:30 [2] 8.79 km (4:50 / km) +202m 4:20 / km
shoes: ASICS GT 2000 7 2E

Hip still a little tender but nervy pain not present and felt better than yesterday. Very close to copping a rest day beforehand but happy to get it done. Got a bit speedy at the end as trying to make the dentist in time.

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