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Training Log Archive: Brodie Nank

In the 7 days ending Jun 9, 2019:

activity # timemileskm+mload
  Running11 7:54:49 61.19(7:46) 98.47(4:49) 167869768.7
  Strength and Conditioning2 1:50:0018488.8
  Forest Orienteering1 47:39 4.98(9:34) 8.02(5:56) 1368373.1
  Sprint Orienteering1 14:10 2.02(7:01) 3.25(4:22) 502489.4
  Total14 10:46:38 68.19 109.74 186499119.9
averages - sleep:7.7

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MoTuWeThFrSaSu

Sunday Jun 9, 2019 #

8 AM

Running 44:30 [2] 7.98 km (5:35 / km) +374m 4:31 / km
shoes: ASICS GT 2000 7 (2E)

This was supposed to be my last session before an easy week while I am travelling in Japan but combination of consistent heavy rain, not knowing the area, the large number of hills and most importantly significant fatigue from Friday still there I pulled the pin and just opted for a run.

Scenery was relatively nice (if you ignore the rain) and was nice to do a few hard climbs here and there.

Saturday Jun 8, 2019 #

6 PM

Running 30:30 [3] 6.12 km (4:59 / km) +274m 4:04 / km
shoes: ASICS GT 2000 7 (2E)

Busy travelling day: flying to Tokyo, followed by 3 trains and some walking to our accomodation in Hakone. Then we caught a bus up to the hot springs as it was awful weather out. Felt like I needed to do something but this is all I could manage in the rain and darkness.

Friday Jun 7, 2019 #

6 AM

Running long 2:10:38 [2] 29.39 km (4:27 / km) +324m 4:13 / km
slept:7.25 shoes: ASICS GT 2000 7 (2E)

Long 130' ITW with 7*5'(1') @ Threshold. Beautiful morning for it, seems the days after rain are a bit warmer than the rest. Legs feeling better than they usually do fresh out of bed and the first 45 min was quite pleasant.
Consistent with the theme of this week legs were a little more tired during the threshold but got through alright and then felt strong in the last 40 minutes.
4 PM

Running 17:30 [3] 3.5 km (5:00 / km) +75m 4:31 / km
shoes: ASICS GT 2000 7 (2E)

Pre and post gym
5 PM

Strength and Conditioning 1:10:00 [3]
shoes: ASICS GT 2000 7 (2E)

Gym session. Transitioning to some more power exercises:
-Leg press with concentric phase fast
-Jump squats with 25kg
-Lunge reversals with 10kg
Through in UL exercises with each to superset and make the most of time.

Tough after this mornings run - appears you need to be a little more rested to do power compared to when you do strength.

Thursday Jun 6, 2019 #

7 AM

Running 47:50 [1] 9.52 km (5:01 / km) +71m 4:51 / km
slept:8.25 shoes: ASICS GT 2000 7 (2E)

Easy pre breakfast/work. Legs sufficiently tired to make me not regret my decision to opt out of session last night - although maybe it is just running in the morning at the moment as I keep waking up tired. Either way feeling like I will be able to get a good long run in tomorrow morning + gym in the evening and I am managing to still get a good number of kms in this week.

Wednesday Jun 5, 2019 #

7 AM

Strength and Conditioning 40:00 [3]

10 minutes of core followed by 25 minutes of glute work on the reformer. Did a few as power exercises with a fast concentric phase.

Legs feeling quite tired today, probably worse than yesterday, so pulling the pin on the session tonight to get a quality double of long run and gym session on Friday before heading to Japan. Will try to do a second session on Sunday but that will be determined by how much time pressed travelling I need to fit in.
12 PM

Running 50:00 [1] 10.37 km (4:49 / km) +95m 4:37 / km
shoes: ASICS GT 2000 7 (2E)

Easy at lunch. Legs felt surprisingly good after not feeling so fresh this morning, feeling quite comfortable at this pace. Have already committed to a lecture on the shoulder tonight though so can't change my mind and do a session - probably for the best anyway, will be content with a solid number of kms this week.
5 PM

Running 25:40 [3] 5.82 km (4:25 / km) +121m 4:00 / km
shoes: New Balance 1500 V5

Planned to do a second run with some hill reps thrown in to make myself feel like I had achieved something session wise today. However traffic was horrific so by the time I got to Prahan where the lecture was I only had 25 min.

Became one of those "something is better than nothing days" and did aprrox. 15 min WU/WD with 4 x 80" hills with run down recovery. Would have liked to run for a little longer but the time of effort I did felt like enough for today. Tried to concentrate on form and accelerating over the top of the hill. Felt good in first 2 and then started to feel muscle fatigue in the 3rd and 4th so felt like I got a proper (if short) workout.

Tuesday Jun 4, 2019 #

12 PM

Running 45:12 [1] 9.2 km (4:55 / km) +84m 4:42 / km
slept:7.25 shoes: ASICS GT 2000 7 (2E)

Fasted easy 45 at lunch. Legs feeling a little trashed but not too bad considering a big weekend (20km each day including significant time in heavy terrain). Listening to an interesting podcast on S&C which was useful with planning for my upcoming transition to more power exercises before WOC.
4 PM

Running (Commute) 12:30 [1] 2.5 km (5:00 / km) +50m 4:33 / km

Absolutely buggered after work, probably because my last 2 hours of sleep this morning was very restless. Woke up at 5am (7am NZ time) and couldn't properly get back to sleep.

Was hoping to do a session tomorrow but not sure I will be up for it/that would be a good idea. Will see how I feel in the morning.

Monday Jun 3, 2019 #

8 AM

Running warm up/down 28:19 [2] 6.17 km (4:35 / km)
slept:8.0 shoes: ASICS GT 2000 7 (2E)

9 AM

Forest Orienteering race 47:39 [4] **** 8.02 km (5:56 / km) +136m 5:29 / km
shoes: NVII Forest 1

QB3 Day 3. Multi-day distance: 8th (+3:48)
1 PM

Running warm up/down 42:10 [2] 7.9 km (5:20 / km) +210m 4:43 / km
shoes: ASICS GT 2000 7 (2E)

Dropped the QLD people off at airport 1.5 hours earlier than everyone else so took the opportunity to do a second session. Hit two different reserves for warm up and cool down, lovely scenic running in the heart of Wellington.

Sprint Orienteering 14:10 [4] 3.25 km (4:22 / km) +50m 4:03 / km
shoes: ASICS GT 2000 7 (2E)

Sprint course at Massey University/Wellington High that Jim had set for us to do on Friday evening. Legs tired from this morning (and the past 2 days) but managed to shift ok and this was a good tempo effort. Happy with the O, just got caught by one control which had only way into it and my flow was affected by a couple of gates that were closed which I had to open.

M21E Day 3 - Splits

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