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Training Log: Brodie Nank

In the last 7 days:

activity # timemileskm+m
  Running10 3:40:14 27.09(8:08) 43.6(5:03) 488
  Bush Orienteering2 2:07:38 14.52(8:48) 23.36(5:28) 634
  Sprint Orienteering1 14:25 1.94(7:26) 3.12(4:37) 37
  Total11 6:02:17 43.55(8:19) 70.08(5:10) 1159
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Thursday Apr 25 #

9 AM

Running 24:52 [3] 5.3 km (4:42 / km)
shoes: ASICS GT 2000 7 2E

4:42 - supposedly its a religion.
4 PM

Running 27:48 [3] 6.43 km (4:19 / km) +34m 4:13 / km
shoes: ASICS GT 2000 7 2E

Taper sesh with the lads. WU then 2' @ tempo followed by 4 x 20"/40" and CD.

Wednesday Apr 24 #

Note
(rest day)

Spent the day exploring Rottnest Island by bike. Relatively fatigued by end of day but likely just because it was a big day out.

Tuesday Apr 23 #

9 AM

Running 26:40 [1] 5.05 km (5:17 / km) +87m 4:52 / km
shoes: Salomon S Lab Speed 2

Easy am. Feeling a tad rough.
5 PM

Running 29:26 [2] 6.2 km (4:45 / km) +46m 4:35 / km
shoes: ASICS GT 2000 7 2E

Easy with the lads (well Matt for half of it until he complained so much he ran out of breath). Felt much better than this am but some minor groin feels today so resting tomorrow.

For any selectors who are reading this Matt Doyle has been coughing all over me and I am likely to be under the weather next weekend (unless I win of course).

Monday Apr 22 #

11 AM

Running warm up/down 28:50 [2] 5.42 km (5:19 / km) +118m 4:48 / km
shoes: Salomon S Lab Speed 2

Bush Orienteering race 33:29 [5] **** 6.36 km (5:16 / km) +136m 4:45 / km
shoes: Salomon S Lab Speed 2

Easter Day 3: Middle @ Umana. 4th place (+1:51) to keep me at 3rd overall.

Frustrating end to the weekend. Not an awful run, but average at best technical performance in a relatively straight forward middle. Not huge time loss (1:30 tops) but three rookie errors that I shouldn't have made. On top of that felt scrappy in and out of most controls, compared to feeling quite smooth yesterday.

Sunday Apr 21 #

10 AM

Running warm up/down 16:54 [2] 2.18 km (7:45 / km) +65m 6:45 / km
shoes: Salomon S Lab Speed 2

Rare for a long distance but cool down > warm up. Partly because I had to line up for toilet for a long time and partly because I wasted 5 minutes putting my magnifier.

Bush Orienteering race 1:34:09 [4] **** 17.0 km (5:32 / km) +498m 4:50 / km
shoes: Salomon S Lab Speed 2

Easter Day 2: Long @ Hill Park Dale. 3rd place (+1:01 on Simon, +0:43 on Henry).

Tough day at the office. Technically felt on top of it for about 90% of it and physically legs felt good but breathing a little laboured - found it hard to get to that top gear.

A fun start to the day when I realised it was 1: 10 000 and I didn't actually need my magnifier. Turns out that my magnifier had also loosened, which meant it kept swinging out when I didn't want it (pushed it back about 50 times over the race..). Got so frustrated by it by control 6 that I tried to break it but my weak hands only managed to bend it so that it stayed out of the way long enough.

Technical reflection:
-Slow route to 6 trying to go too straight when I could have conserved height just off the line.
-Don't assume old people know where the control is (9) - they dont.
-if you are going to attempt str8 is gr8 (12) then don't get start thinking about the netflix you watched last night halfway to the control.
-when you catch someone you may actually be running faster than them so don't slow down and run with them (13, 14, 24)
-when the control isn't where you think it should be its not in the wrong spot , you're in the wrong spot (22)
-at the end of the course its probably even more important to concentrate than at the start (23, 27).
5 PM

Running 26:43 [1] 5.0 km (5:21 / km) +57m 5:03 / km

Very easy evening shakeout feat. tofu shopping.

Saturday Apr 20 #

7 AM

Running 9:36 [3] 2.04 km (4:42 / km)

Shakeout
9 AM

Running warm up/down 13:18 [2] 2.63 km (5:03 / km) +62m 4:31 / km
shoes: ASICS GT 2000 7 2E

Bit rushed as I chatted for a little too long..
10 AM

Sprint Orienteering race 14:25 [5] 3.12 km (4:37 / km) +37m 4:22 / km
shoes: New Balance 1500 V4

Easter Day 1: Sprint @ Scotch College. 3rd (+40 on Australia's fastest orienteer).

Great area, great courses, good fun. Sprint is well on the bottom of my priority list this year but really enjoyed myself. Felt good physically but the course was so tricky and turny that I didn't waste myself, which I was also quite happy about given the long tomorrow. Wrong routes to 5 and I think 12 and small misses at 12, 16, 18, 23 and 26. All up only 30" loss so kudos to Henry who got be by 40 and lost some time himself.
11 AM

Running warm up/down 16:07 [2] 3.35 km (4:49 / km) +19m 4:41 / km
shoes: ASICS GT 2000 7 2E

Good length warm down followed by a nice stretch.

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