Attackpoint - performance and training tools for orienteering athletes

Training Log: Brodie Nank

In the last 7 days:

activity	#	time	miles		km		+m	load
Running	10	6:42:52	49.19	(8:11)	79.17	(5:05)	421	63606.4
Forest Orienteering	1	2:06:24	10.71	(11:48)	17.23	(7:20)	238	18831.1
Aqua Jogging	1	1:32:59						13852.7
Strength and Core	1	18:00						2681.6
Total	13	10:40:15	59.9		96.4		659	98971.7

2:24

0:00

Thursday Feb 20 #

8 AM

Running 35:02 [3] 6.73 km (5:12 / km) +27m 5:06 / km

Wednesday Feb 19 #

9 AM

Running 32:32 [2] 6.39 km (5:05 / km) +76m 4:48 / km
shoes: ASICS GT 2000 8 2E

Easy pre breakfast. Legs better today - will go ahead with sesh.

3 PM

Running warm up/down 19:02 [2] 3.96 km (4:49 / km) +10m 4:45 / km
shoes: ASICS GT 2000 8 2E

Running warm up/down 18:55 [2] 3.63 km (5:13 / km) +15m 5:06 / km
shoes: ASICS GT 2000 8 2E

Running intervals 39:53 [5] 9.01 km (4:26 / km)

Tuesday Feb 18 #

10 AM

Running 31:23 [3] 6.68 km (4:42 / km) +14m 4:39 / km

7 PM

Running 31:31 [3] 6.46 km (4:53 / km) +46m 4:43 / km

Monday Feb 17 #

10 AM

Aqua Jogging 1:32:59 [2]

With Pete. Now I'm unemployed thought it a good idea to get some more cross training in. Was very nice chatting away from 90 mins.

5 PM

Running 35:05 [3] 5.8 km (6:03 / km) +75m 5:41 / km
shoes: ASICS GT 2000 8 2E

Easy in plenty gorge - off trails for most of it, running through the forest that was burnt recently. Eerily quite beautiful. Got a bit excited and tried to cross the river and then had to do it again to get back to where I was parked - both crossings taking quite a while and wet feet..

Sunday Feb 16 #

7 AM

Running 30:03 [2] 5.68 km (5:17 / km) +23m 5:11 / km
shoes: ASICS GT 2000 8 2E

Easy with 4 X strides

5 PM

Running warm up/down 17:34 [2] 3.38 km (5:12 / km) +15m 5:05 / km
shoes: ASICS GT 2000 8 2E

Running warm up/down 19:39 [2] 3.93 km (5:00 / km) +11m 4:56 / km
shoes: ASICS GT 2000 8 2E

Running intervals 17:15 3.93 km (4:23 / km)
shoes: Saucony Vendetta

Lil baby reps sesh: 10 x 200/200
Legs tired this morning and work didn't help them so decided to still do a sesh but only aim to do half so I could be satisfied rather than disappointed - worked a treat.
31.4, 33.3, 33.3, 34.1, 33.1, 33.4, 32.6, 32.4, 31.9, 32.6

Obviously still a bit overtired as slept in until 1pm yesterday and required a 90 min nap after finishing work before heading out for this...

Saturday Feb 15 #

1 PM

Running 17:31 [2] 3.39 km (5:10 / km) +21m 5:01 / km
shoes: ASICS GT 2000 8 2E

Easy to the Dalheims to pick up the car. Slept till 1, what a productive day..

5 PM

Running 57:27 [1] 10.19 km (5:38 / km) +88m 5:24 / km
shoes: ASICS GT 2000 8 2E

Easy with a couple of friends in Mornington along the coast - very very nice. Finished with 4 X strides

Friday Feb 14 #

8 AM

Strength and Core 18:00 [2]

12 PM

Forest Orienteering long 2:06:24 [2] **** 17.23 km (7:20 / km) +238m 6:52 / km
shoes: Salomon S Lab Speed 2

Long orienteering session at Creswick with 50 controls. Tired from last night and got a little confused by map at 1 which led to a rocky start. Got into it around control 12 and pretty good from there to the finish. Trying to work on thumbing the map and keeping up with where I am on the ground. Thumb seemed to be slipping outwards (to the left) or too far forward - need to adjust my compass and practice putting an appropriate amount of force through my thumb to keep it in place.

Happy with how I was keeping perspective of the terrain and simplifying it into good lines but not amazing in the circle. The other guys were all using magnifier and I think this is something I should practice using a bit more as could be quite handy in Czech next year. Today I was using control descriptions to know control location and then finding this on the map - worked quite well but could be paired quite nicely with a magnifier.

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