Attackpoint - performance and training tools for orienteering athletes

Training Log: Brodie Nank

In the last 7 days:

	activity	#	time	miles		km		+m
	Running	9	7:18:24	58.67	(7:28)	94.42	(4:39)	871
	Strength and Core	3	2:15:00
	Sprint Orienteering	1	30:12	3.85	(7:50)	6.2	(4:52)	64
	Total	13	10:03:36	62.52		100.62		935
averages - sleep:7.7

3:19

0:00

Saturday Feb 23 #

7 AM

Running warm up/down 24:49 [2] 5.04 km (4:55 / km)
shoes: Asics GT 2000 6

Before parkrun, between parkrun and progressive tempo and after tempo.

8 AM

Running 18:26 [4] 5.07 km (3:38 / km) +47m 3:28 / km
slept:7.75 shoes: New Balance 1500 V4

Pacing Jensen at Maribyrnong Parkrun with Joe and Aston. Really struggled to pull myself out of bed as I was dead tired after the last week but glad I got down. Made a nice triangle into the slight wind with Joe and Aston, swore at a cyclist, did a 1km on the grass next to the path to maintain the triangle and avoid further loser cyclists and accidentally dropped Tash at the end.
Nice to run at a fastish pace but not being fully struggling. Good flat course, will be back.

Running tempo (Progressive) 10:20 [4] 3.0 km (3:27 / km)
shoes: New Balance 1500 V4

Progressive Tempo with Joe and Aston after Parkrun to make ourselves feel less lazy for not running parkrun all out. Progressed every 500m starting at 4:00min/km (3:50, 3:40, 3:30, 3:20, 3:10).
Working well, finished strongly with Joe.

9 AM

Sprint Orienteering warm up/down 13:24 [2] 2.45 km (5:28 / km) +39m 5:04 / km
shoes: Asics GT 2000 6

WU + CD. Cool down doing some of the sprint ints. Cooked.

Sprint Orienteering tempo 16:48 [4] ***** 3.75 km (4:29 / km) +25m 4:20 / km
shoes: New Balance 1500 V4

Sprint at Ascot Vale. Very cool area but very hard to read without magnifier in parts, maybe better suited for 1:3000 (like how Caulfield Grammar was better at 1:3000). Pretty tired from the mornings efforts but nice to push yourself when cooked. Made a few shockers - lots of inside building and fence corners to keep you honest and I missed a couple.

Friday Feb 22 #

7 AM

Running 45:00 [1] 8.63 km (5:13 / km) +98m 4:56 / km
slept:7.0 shoes: Asics GT 2000 6

Stayed in Frankston with Ash and Catherine last night. Got to bed latish but would have got 7.75 hours of sleep if it wasn't for there housemate being one of THOSE people who set 10 alarms before the time they plan to get up. So 10 sequential alarms leading up to 6:15 and I was well awake.. The worst kind of person...

Run once I drove to work. R quad feeling yucky but no worse than it has been on my other easy days this week. Need to do some more massage as my hip flexor is tight. Recovery week next week so just need to get myself through the weekend - looks like at the moment 125-135km weeks for 3 weeks is the max my body can tolerate.

For those interested in the 80% easy and 20% hard training principle the guy who has written a book about it speaks on this podcast - https://www.pogophysio.com.au/blog/matt-fitzgerald...

Thursday Feb 21 #

6 AM

Running warm up/down 26:42 [2] 5.35 km (4:59 / km) +98m 4:34 / km
shoes: Asics GT 2000 6

Running intervals 42:58 [5] 11.54 km (3:43 / km) +61m 3:38 / km
shoes: New Balance 1500 V4

Mixed paced session I got of Pat: 12'(3') @ 10km pace, 3 x 5'(2') @ 5km pace and 4 x 1'(1') @ 3km pace.
Was going to do with Pat but he wasn't so keen on the pre 7am session (fair enough). Hard session to roll out of bed and do but got through. Think i pushed a little hard in the 12' as I crashed hard in the 2nd and 3rd 5' but pulled through to finish relatively well in the 1's.

12': 3.48km @ 3:26
5': 1.49km (3:21), 1.44km (3:28), 1.44km (3:28)
1': 0.32 (3:05), 0.30 (3:19), 0.31 (3:09), 0.33 (3:02)

4 PM

Strength and Core 1:20:00 [3]

Big strength session. Playing around with some ideas from some listening and research into S&C for runners.

Glute warm up, bar warm up
3 x (Back squat @ 60 x 10, TRX inverted row x 10)
3 x (Leg press @ 135 x 6, assisted pull up x 10 @ 26)
3 x (Calf raise @ 90 x 6, Renegade row push up @ 6 x 10)
3 x (Arabesque R + L @ 25 x 12, tricep dip on bosu x 10)
3 x (Split squat R + L @ 28 x 6, roll outs x 8-10)

6 PM

Running 49:50 [3] 9.32 km (5:21 / km) +69m 5:09 / km
shoes: Asics GT 2000 6

Nostalgic run in Langwarrin Flora and Fauna. Lovely place to run, really enjoyed getting back there. Plus Ash came with me for the first 20 which was good and kept the pace chill at the start which was good on heavy legs. Sped up a little when i left Ash, spinning the legs a little quicker was nice after warming them up.

Wednesday Feb 20 #

12 PM

Running 45:00 [1] 8.91 km (5:03 / km) +72m 4:51 / km
slept:7.75 shoes: Asics GT 2000 6

Easy 45' at lunch. Some lingering quad feels on the R side but otherwise well. Finished off the S&C podcast I was listening to, if your interested its here https://www.pogophysio.com.au/blog/rich-blagrove/

Tuesday Feb 19 #

6 AM

Running long 2:01:24 [2] 27.18 km (4:28 / km) +325m 4:13 / km
slept:7.5 shoes: Asics GT 2000 6

Long run ITW with 5 x 7'(1:30) @ threshold. Hit the massage ball hard last night and quad feeling better this am. Felt it for the 1st km but then it mostly disappeared, minor feelings near the end as well. Feeling surprisingly good for such an early start and a pretty big rolling week at the moment - good signs that the work I am putting is paying off on the long side of things.

Listened to a good podcast on strength and conditioning for runners - really interesting stuff and a few things to try to incorporate not only into my own training but also the squad.

4 PM

Strength and Core 40:00 [3]

Leg strength on the reformer. Put the springs on pretty heavy so was a good workout, feeling knackered afterwards. Had a solid stretch afterwards, was nice

Monday Feb 18 #

7 AM

Running 45:00 [1] 8.63 km (5:13 / km) +57m 5:03 / km
slept:8.5 shoes: Asics GT 2000 6

Easy 45' before work. Weird right inner quad/groin ?nerve vs. tightness pain this am. Have been feeling it a little over the last couple of days, particularly in warm up yesterday and yesterday in the evening post race. Bit worse this morning and got better as I ran but didnt get worse. Going to trial a bit of massage and stretching today and see how it improves. If it doesn't get better might have to convert this week to any easy week.

4 PM

Running 8:55 [1] 1.75 km (5:06 / km) +44m 4:32 / km

Commute home. Still a bit sore in the quad but massage and stretch through the day seems to have helped. Will hit the massage ball tonight.

6 PM

Strength and Core 15:00 [2]

15' of core followed by a lengthy stretch

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