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Training Log Archive: Brodie Nank

In the 7 days ending Apr 26, 2020:

activity	#	time	miles		km		+m	load
Running	13	11:10:31	86.68	(7:44)	139.5	(4:48)	958	102742.3
Strength and Conditioning	4	3:20:00						32374.5
Total	17	14:30:31	86.68		139.5		958	135116.8

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Sunday Apr 26, 2020 #

10 AM

Running long 2:00:00 [2] 25.08 km (4:47 / km) +302m 4:31 / km
shoes: Salomon S Lab Speed 2

Long run on the river, mostly flat golf course with Aston to start and then chasing a few hills up and down the riverbanks at the end. Barely a person out, a little bit of rain seems to discourage most of the hobby joggers

C • another cheeky little detour 2

6 PM

Strength and Conditioning 1:15:00 [3]

Glute and Ankle weighted (well attempted weighted) leg strength

Saturday Apr 25, 2020 #

7 AM

Running 30:00 [2] 6.03 km (4:58 / km) +29m 4:51 / km
shoes: ASICS GT 2000 8 2E

Easy pre work on the river. Barely a soul out this morning, very pleasant run

12 PM

Running warm up/down 15:01 [2] 3.27 km (4:36 / km) +9m 4:32 / km
shoes: Nike Zoom Fly Flynit

Post work, feeling pretty good.

Running intervals 59:00 15.81 km (3:44 / km)
shoes: Nike Zoom Fly Flynit

M pace session: 15'(3'), 2*10'(2') +3*5'(1')

Joined by Aston after the 15' which was nice. Very pleasant weather, felt solid throughout, good times.

2 PM

Running warm up/down 15:48 [2] 3.19 km (4:57 / km)
shoes: Nike Zoom Fly Flynit

Friday Apr 24, 2020 #

5 PM

Running 55:01 [2] 11.2 km (4:55 / km) +73m 4:45 / km
shoes: ASICS GT 2000 8 2E

Easy jog with Aston up Darebin creek, along the river through Ivanhoe golf course and then back via the other side of the river with a cheeky little detour. Golf courses were lush and we didn't get chased by any grumpy groundskeepers.

6 PM

Strength and Conditioning 30:00 [2]

Trunk conditioning circuit

Thursday Apr 23, 2020 #

5 PM

Running 45:02 [2] 8.66 km (5:12 / km) +106m 4:54 / km
shoes: ASICS GT 2000 8 2E

El Clasico with Aston after work

Wednesday Apr 22, 2020 #

9 AM

Running 30:10 [2] 6.01 km (5:01 / km) +40m 4:52 / km
shoes: ASICS GT 2000 8 2E

BBA - sore legs but not overly tired. Perfect weather for it.

2 PM

Running warm up/down 23:44 [2] 5.02 km (4:43 / km) +21m 4:38 / km
shoes: Nike Zoom Fly Flynit

3 PM

Running intervals 46:00 12.31 km (3:44 / km) +22m 3:42 / km
shoes: Nike Zoom Fly Flynit

4*10'(2') @ M pace with Pat, Aston and Jensen at Princes Park - which is nicely set up for a socially distanced joint session with an inside and outside running path.

Sore legs on WU but felt good once going and thought about doing 5 at start of 4th. Then 4th felt a bit harder than the 3rd and didn't want to push it - will increase in the next session.

4 PM

Running 23:09 [3] 4.95 km (4:40 / km)

Tuesday Apr 21, 2020 #

8 AM

Strength and Conditioning 35:00 [2]

Trunk conditioning. Legs a little pooped from yesterday so just the one run this evening today.

3 PM

Running 24:57 [2] 4.98 km (5:01 / km) +28m 4:53 / km
shoes: ASICS GT 2000 8 2E

WU to the oval near the keys house for drills.

4 PM

Running 35:00 [2] 2.5 km (14:00 / km)
shoes: NVii Crazy Light XXC

Drills with Pat and some keys. Nice social session, yelling at the keys from a socially acceptable distance. Good to see Pat again, will be nice having him around for training.

Running warm up/down 27:08 [2] 5.23 km (5:11 / km) +40m 5:00 / km
shoes: ASICS GT 2000 8 2E

Run home

Monday Apr 20, 2020 #

10 AM

Running long 2:00:31 [2] 25.25 km (4:46 / km) +289m 4:31 / km
shoes: ASICS GT 2000 8 2E

Turns out Mondays are better than Sundays for Long Runs in the current climate - barely anyway out on the river trails, felt like normal. Bit of rain about but pleasant temperature so was quite nice. Met Aston for 45 min in the middle and then finished with a good 40 min of chasing hills on the river - think Strava/AP jibbed me a bit with the climb again.

5 PM

Strength and Conditioning 1:00:00 [3]

Best attempt at weighted strength - glutes and calves. Managed to weight up a big rucksack with approx 40kg.

Front squat, single leg heel raise, push up
Hip thrust, bent knee heel raise, tricep dips
Step up (1 front, 2 lateral), single leg eccentric calf lower

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