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Training Log Archive: Brodie Nank

In the 7 days ending Dec 31, 2023:

activity	#	time	miles		km		+m	load
Running	6	5:00:49	34.91	(8:37)	56.18	(5:21)	1966	47036.0
Riding	5	4:40:07	73.86	(15.8/h)	118.87	(25.5/h)	1562	42059.0
Strength and Conditioning	5	2:00:00						16044.0
Total	16	11:40:56	108.77		175.05		3528	105139.0

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Sunday Dec 31, 2023 #

8 AM

Riding 40:00 [1] 17.37 km (26.1 kph) +99m

Work commute

3 PM

Running 1:15:24 12.04 km (6:16 / km) +713m 4:50 / km

75 undulating trails including a 14 min segment effort as a test of fitness. Have done this segment many times so is a good yard stick and also its uphill only which seems to be more friendly on the achilles at the moment. Fastest I have ever done the segment. Was feeling a bit stressed about lack of training but feeling quite positive going into the new year now
Achilles 1/10 mostly, 2/10 at worst

6 PM

Strength and Conditioning 35:00 [1]

Gym closed at 6pm today because of new years which really stitched me up
Standing heel raise isometric hold 4 x 5 x 5" @ 70kg
Single leg hip thrust 4 x 7 @ 5-10kg (just the machine)
Sitting isometric heel raise 1 x 5 x 10" @ 70kg, then 4 x 5 x10" at 50kg (at home)
Unweighted bulgarian split squat jump 4 x 10 each leg

Saturday Dec 30, 2023 #

5 PM

Running 42:50 [2] 8.67 km (4:56 / km) +41m 4:50 / km

Easy run on the creek
Achilles 2-3/10 at start and then mostly 1-2/10 throughout

6 PM

Strength and Conditioning 20:00 [1]

Core stability

Friday Dec 29, 2023 #

7 AM

Riding 52:47 [2] 20.8 km (23.6 kph) +388m

One final ride on the halls gap loop with Thomas before leaving. Tired legs today, good timing for a day off.
Got 103rd on the downhill segment, probably my best cycling segment ever...

C • he's back 2

3 PM

Strength and Conditioning 20:00 [1]

Calf/achilles rehab. Same as previous + some peroneal/tib post strength

Thursday Dec 28, 2023 #

12 PM

Running tempo 1:01:02 [4] 12.25 km (4:59 / km) +824m 3:44 / km

Uphill broken threshold: 5 x 10' (2' very slow jog/walk).
Was planned to be a continuous threshold but felt more sensible to take some rests once I got going as has been a month of very low running load due to the Achilles. Felt ok, not amazing, but also not awful, so some good signs I can pull a bit of fitness back quickly. Paces (GAP)
4:26 (3:32)
4:34 (3:38)
4:14 (3:36)
4:41 (3:39)
6:06 (3:41)
Achilles mostly a 2/10, got to 3/10 at the end of a few reps and then felt like 4-5/10 on the steep stuff right at the end but then wasn't too bad afterwards.

4 PM

Riding 49:08 [3] 20.83 km (25.4 kph) +380m

Double on the bike. Went a bit harder on the climb so was another 20 min threshold effort.
Did the same loop as yesterday, would be nice to have this loop out the door at home.

Wednesday Dec 27, 2023 #

10 AM

Running 40:50 [2] 6.81 km (6:00 / km) +258m 5:02 / km

Easy trails in Northern Grampians including two short hill efforts. Felt a little less good on trails than on flat ground.
Achilles 2-3/10, 2-3/10 on the climbs.

3 PM

Strength and Conditioning 20:00 [1]

Achilles calf rehab. Same as Monday.

5 PM

Riding 52:35 [2] 21.36 km (24.4 kph) +397m

Double on the bike, doing a very scenic loop from the accom in Halls Gap with Thomas.

Tuesday Dec 26, 2023 #

5 PM

Running 40:43 [2] 7.98 km (5:06 / km) +81m 4:51 / km

Easy run post drive to Halls Gap, just in the valley floor. 10 min with Laura then by myself including a 60" hill effort to test the achilles climbing.
Achilles 2-3/10, 1/10 in the climb.

Monday Dec 25, 2023 #

8 AM

Strength and Conditioning 25:00 [1]

Achilles rehab (no gym)
Bent knee isometric heel raise @ approx. 50kg 4 x 5 x 10"
Straight knee heel raise single leg no weight through range 4 x 8

11 AM

Running 40:00 [2] 8.43 km (4:45 / km) +49m 4:37 / km

Back at the lake. Achilles 2-3/10

5 PM

Riding 1:25:37 [2] 38.51 km (27.0 kph) +298m

Slightly harder cycle effort post xmas lunch

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