Attackpoint - performance and training tools for orienteering athletes

Training Log: Brodie Nank

In the last 7 days:

activity	#	time	miles		km		+m	load
Running	9	4:55:34	36.64	(8:04)	58.96	(5:01)	143	46104.7
Forest Orienteering	1	1:19:05	6.49	(12:11)	10.44	(7:34)	542	13292.3
Strength and Conditioning	1	45:00						6704.1
Total	10	6:59:39	43.12		69.4		685	66101.1

1:59

0:00

Monday Mar 8 #

10 AM

Running 11:17 [3] 2.31 km (4:53 / km)

Running 10:55 [3] 2.83 km (3:51 / km) +5m 3:50 / km

Running 11:43 [3] 2.09 km (5:37 / km) +19m 5:22 / km

Sunday Mar 7 #

2 PM

Forest Orienteering 26:47 [3] 3.77 km (7:06 / km) +202m 5:36 / km

Forest Orienteering 52:18 [3] 6.67 km (7:50 / km) +340m 6:15 / km

Saturday Mar 6 #

7 AM

Running 13:45 [2] 3.06 km (4:30 / km) +4m 4:28 / km
shoes: Nike ZoomX Vaporfly NEXT%

8 AM

Running race 16:31 [5] 5.01 km (3:18 / km) +1m 3:18 / km
shoes: Nike ZoomX Vaporfly NEXT%

Hamilton Parkrun: 16:29

First race with the Vaporflys and needed it as never feel good at 8am. Not sure if (1) fitter than i thought I was, (2) I usually get beaten by the psychological battle in a 5km and the shoes helped at least that or (3) the shoes actually did shave 4% off my normal 5km time.

PB for Hamilton Parkrun was previously 17:04 and I think i was acutally quite fit then. Not the fastest course so pretty happy with 16:29, just don't know how much i can attribute to the shoes.

Calves feeling fine afterwards so at I can at least say they help with that. Felt tired most in the glutes today which is probably a good thing, maybe they help my running style.

9 AM

Running 10:00 [2] 2.12 km (4:43 / km)
shoes: Nike ZoomX Vaporfly NEXT%

3 PM

Running 59:31 [3] 10.1 km (5:54 / km)
shoes: ASICS GT 2000 8 2E (V3)

Easy with Laura - great success on her couch to 10km!

Friday Mar 5 #

12 PM

Running 31:13 6.35 km (4:55 / km) +47m 4:44 / km
shoes: ASICS GT 2000 8 2E (V3)

Easy + 5*15/45. Legs sore from strength so needed to turn them over before 5km TT tomorrow.

Thursday Mar 4 #

7 AM

Running 44:25 [2] 8.68 km (5:07 / km) +23m 5:03 / km
shoes: ASICS GT 2000 8 2E (V3)

ITW

6 PM

Running 30:06 [1] 5.38 km (5:36 / km)
shoes: ASICS GT 2000 8 2E (V3)

Easy with Laura, not feeling super flash, probably good to get out and easily stretch the legs.

Strength and Conditioning 45:00 [2]

Budget gym sesh. Found out that single pass visits to Melb Uni gym are $16 so said no thanks and used the weights I had at home aka Laura
Warm up of 2 x 15 squats with no weight
5 x 8 back squats with 48.8kg
5 x 6 hip flexion with black theraband
4 x 8 single leg heel raise with 48.8kg
4 x 6 nordics

Who needs gyms anyway.