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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brodie Nank

In the 28 days ending Feb 28, 2011:

activity # timemileskm+mload
  Running27 14:48:52 104.27(8:31) 167.81(5:18) 2483152116.0
  Soccer8 12:00:00123080.4
  Trail Running7 2:09:00 7.33(17:37) 11.79(10:56) 7320746.4
  Strength and Conditioning3 1:34:0615816.3
  Unspecified1 1:30:0015127.2
  Stretching9 1:18:0012002.4
  Swim2 1:05:009683.7
  Park Orienteering2 48:19 6.85(7:03) 11.03(4:23) 519228.5
  Warm up/Stretches3 40:00 2.99(13:23) 4.81(8:19) 226723.2
  Street Orienteering1 35:39 4.44(8:02) 7.14(5:00) 1886264.4
  Forest Orienteering1 35:13 4.1(8:35) 6.6(5:20) 1466188.3
  Total54 37:04:09 129.98 209.18 2963376976.8

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Monday Feb 28, 2011 #

4 PM

Running (Monday running group) 1:20:39 [4] 14.69 km (5:29 / km) +223m 5:06 / km
ahr:149 max:191 shoes: Karhu Strong

Good run today with the monday running group, ash, tom, shaun, luke and new member, todd (my other brother) were there. Pretty cruisy run with the big group with a few parts we did fast without luke. Tommy killed it up the hill and I worked really hard to keep at his tail. The pace was pretty good back to my house with an epically fast finish.
6 PM

Running warm up/down 11:27 [3] 1.87 km (6:07 / km)
ahr:146 max:157 shoes: Karhu Strong

Warm down with tom and shaun.

Stretching 10:00 [2]

Sunday Feb 27, 2011 #

10 AM

Soccer (Game) 1:30:00 [3]

Semi-final for the pre-season cup this week. I played probably my best game yet and had a few shots on goal that only just missed. I set-up our first goal and was involved in the second and the score at full time was 2-2. Because it was a semi we had a penalty shootout to decide the game. i took the third penalty and just scored and our team won 4-3 in the penalty shootout with one shot to spare.
5 PM

Strength and Conditioning 32:00 [3]

Saturday Feb 26, 2011 #

10 AM

Running (Easy Run) 1:03:25 [3] 12.0 km (5:17 / km) +95m 5:05 / km
shoes: Karhu Strong

Easy run from my house to the athletic track at st leonards. Back of my right knee was a bit sore but other than that pretty good.
11 AM

Stretching 10:00 [2]

Friday Feb 25, 2011 #

6 AM

Running (Recovery) 22:48 [3] 4.02 km (5:40 / km) +28m 5:29 / km
shoes: Karhu Strong

Nice morning this moring but a took a wrong turn and ended up running further than planned.
7 AM

Stretching 5:00 [2]

11 AM

Running warm up/down 13:11 [3] 2.58 km (5:07 / km) +11m 5:00 / km
shoes: Karhu Strong

Had a big break from school in the middle of the day and my mate who had it off went home so I was a bit of a loner. Took my running gear and walked from school to the tracks alongside the river towards tailrace. Dropped my bag in some bushes and then on my warmup marked on the track how far each distance was from the starting point.
12 PM

Running intervals 30:05 [4] 6.99 km (4:18 / km) +22m 4:14 / km
shoes: Karhu Strong

I had planned to do some intervals in a pyramid but wasn't sure how many I should do. I decided on not having an absolute killer session becuase I had soccer training later and settled on 100m, 200m, 400m, 600m, 800m, 600m, 400m, 200m, 100m. The recovery time was equal distance back to where I started at a slower pace. I was pretty happy with how I was running and averaged about 3:15 for the fast parts with most of the longer ones being just under 3:20 km. Was a gravel track that was slippery in a few places and had a head wind for some of the longer ones but pushed myself and I was happy with the results. The last 100m i managed to do in15 secs which I was pretty happy with.

Running warm up/down 14:59 [3] 2.5 km (6:00 / km) +11m 5:52 / km
shoes: Karhu Strong

Loop around some tracks and then back to my bag.
6 PM

Soccer 1:30:00 [3]

Pretty easy soccer training today with a lot of ballwork leading up to the importnat game on the weekend.

Thursday Feb 24, 2011 #

6 AM

Running (Recovery) 21:42 [3] 3.66 km (5:56 / km) +24m 5:44 / km
shoes: Karhu Strong

Chilly morining but when i got back my legs felt really good.
7 AM

Stretching 8:00 [2]

4 PM

Running warm up/down 12:13 [3] 1.96 km (6:14 / km) +39m 5:40 / km
ahr:138 max:157 shoes: Inov-8 X-Talon 190

Forest Orienteering 35:13 [4] *** 6.6 km (5:20 / km) +146m 4:48 / km
ahr:171 max:187 shoes: Inov-8 X-Talon 190

Headed up to Trevallyn after school to do some orienteering trianing with Ash, Shaun and Tom. Tom finished early so he headed up before us and put tapes out. Me, Shaun and Ash then ran the course and Tom ran a few controls he hadn't been to. Felt really good and thought that the course challenged me a fair bit. Practised keeping a compass bearing in thick bush while keeping up a decent speed. Felt I did pretty good at this and my route choice was good.
5 PM

Running hills (Bush) 8:40 [4] 1.19 km (7:17 / km) +42m 6:11 / km
ahr:176 max:192 shoes: Inov-8 X-Talon 190

Finished first and decided i didn't want to wait around doing nothing so I walked to a nearby hill in the bush and did some short hill sprints in the terrain. Did 9 reps of a 30m hill and then 1 rep of a 50m hill. I then ran back up the hill to the meeting point. This included a another 50m hill which I ran quite fast up. Recovery between reps was walking down the hill between reps.

Running warm up/down 18:32 [2] 2.64 km (7:01 / km) +44m 6:29 / km
ahr:142 max:159 shoes: Inov-8 X-Talon 190

Warm down run where we talked route choices and checked a few control locations.

Wednesday Feb 23, 2011 #

6 AM

Running (Recovery) 21:56 [3] 3.79 km (5:47 / km) +31m 5:34 / km
shoes: Karhu Strong

Not as cold this moring which was good.
7 AM

Stretching 10:00 [2]

4 PM

Running warm up/down 8:44 [3] 1.73 km (5:03 / km) +5m 4:59 / km
ahr:144 max:152 shoes: Karhu Strong

Warm up before orienteering.

Park Orienteering race 23:47 [5] ** 5.33 km (4:28 / km) +26m 4:21 / km
ahr:182 max:193 shoes: Karhu Strong

Pretty hectic run course around heritage forest. Pretty fast but the long grass where you couldn't see the ground was slower. This very grass cause me to faceplant twice. But overall I really enjoyed it and I think I beat Shaun, Ash and Tom.
5 PM

Running hills 1:50 [5] 0.47 km (3:54 / km) +13m 3:26 / km
ahr:192 max:198 shoes: Karhu Strong

Decided to try again to find my max heart rate. As soon as I finished I dropped my stuff and continued my fast pace to a hill which I sprinted up. Didn't quite reach my max of the other day and nowhere near my max from last year.

Running warm up/down 19:12 [2] 2.63 km (7:18 / km) +17m 7:04 / km
ahr:148 max:178 shoes: Karhu Strong

Pretty slow warm down with Ash and Shaun where we compared route choices, slpits and checked out where I faceplanted.

Tuesday Feb 22, 2011 #

6 AM

Running (Recovery) 21:45 [3] 3.72 km (5:51 / km) +29m 5:38 / km
shoes: Karhu Strong

Pretty chilly this morning, i think it was 5 degrees, but woke me up real well.
7 AM

Stretching 5:00 [2]

6 PM

Soccer 1:30:00 [3]

Good training with some hard running drills and a good as game at the end.

Monday Feb 21, 2011 #

6 AM

Running (Recovery) 19:25 [3] 3.3 km (5:53 / km) +24m 5:41 / km
shoes: Karhu Strong

Decided to try out doing these runs of a moring before school. I am going to trial it for a week and then decide if it had any benefit for me.
7 AM

Stretching 5:00 [3]

7 PM

Strength and Conditioning 30:20 [3]

Couldn't go on the monday run because I had to wait for an interview by phone. The interview never happened so it felt like a bit of a waste. Did some core stability stuff instead.

Sunday Feb 20, 2011 #

10 AM

Soccer (Game) 1:30:00 [4]

Really good soccer game today. We played Northern Rangers and had to win to get an easier game in the semi's. I played alright in the first half, then had a rest at the start of the second for 5 and when I came on played really well. We won 2-1 which gives us an easier game up next.
2 PM

Running warm up/down 18:50 [3] 3.64 km (5:10 / km) +49m 4:51 / km
ahr:156 max:170

Ran to kate reed, did a small loop and then headed to the hill I was using for training.

Running hills 13:53 [4] 3.12 km (4:27 / km) +150m 3:35 / km
ahr:185 max:200 shoes: Karhu Strong

I guess you could call this exercise hills. The plan was to do hill ints quickly with no rest and totally bugger myself. then I had to do it a few more times hoping to try and hit my max heart rate. I did 12 lots of a 100m interval and then one 200m interval after I was totally buggered. The only problem was I only got to 200 bpm which is really high but not the highest I have got because I got 206 bpm at the aus middle last year. Looking back I should have done another 200m interval which may have made me go higher but I was pretty happy with it anyway.
3 PM

Running warm up/down 23:03 [3] 4.1 km (5:37 / km) +53m 5:17 / km
ahr:167 max:199 shoes: Karhu Strong

Ran home from Kate reed.

Stretching 15:00 [3]

Saturday Feb 19, 2011 #

Note
(rest day)

4 PM

Strength and Conditioning 31:46 [3]

Had a bit of a rest day today, partly because it was pouring nearly all day and partly becuase I needed one anyway.

Friday Feb 18, 2011 #

4 PM

Running 23:45 [3] 4.36 km (5:27 / km) +225m 4:20 / km
shoes: Karhu Strong

Had to go and see paul so i decided to drop my stuff at dads work and run up to trevallyn. Used this run as part recovery, part getting somewhere faster than walking.
6 PM

Running 24:05 [3] 5.3 km (4:33 / km) +44m 4:22 / km
shoes: Karhu Strong

Had soocer training o after i hadfinished at pauls ran to soccer training. Again some good recovery and even better because it was mostly downhill.

Soccer 1:30:00 [3]

Good soccer training where we did some pretty intense running but also a fair bit of ballwork.

Thursday Feb 17, 2011 #

4 PM

Running hills 30:00 [4] 3.5 km (8:34 / km) +320m 5:53 / km
shoes: Karhu Strong

Did some epic hill training with shaun near shaun's house. Headed up to his house after school and tackled the massive hill about 1 km from his house. Wid did 3 reps of the whole hill which was about 450m long and had about 100m climb. This was killer but to finish off we did 10 hill sprints of about 30-35m on the steepest part of the hill. Pretty good training but not sure about the distance and height figures because I didn't have my garmin.

Warm up/Stretches 10:00 [3] 1.0 km (10:00 / km)
shoes: Karhu Strong

5 PM

Trail Running 15:00 [3] 1.8 km (8:20 / km)
shoes: Karhu Strong

Wednesday Feb 16, 2011 #

4 PM

Running 25:00 [3] 5.0 km (5:00 / km) +100m 4:33 / km
shoes: Karhu Strong

Finished school before orienteering started so me and shaun decided to go for a run up the gorge beforehand. Pretty good run up the zig zag then around the basin and back on the other side.

Park Orienteering race 24:32 [5] ** 5.7 km (4:18 / km) +25m 4:13 / km
shoes: Karhu Strong

Pretty good orienteering event down at royal park. The course was good but easy because royal park isn't really that hard. There were some good route choices though and I really enjoyed it. Took a while to get the right pace but after that I ran quite alright.

Tuesday Feb 15, 2011 #

6 PM

Soccer 1:30:00 [4]

Fairly good training session but also fairly hard.

Monday Feb 14, 2011 #

10 AM

Running (Monday Running Group) 57:37 [3] 10.83 km (5:19 / km) +159m 4:57 / km
ahr:160 max:183 shoes: Inov-8 X-Talon 190

Unfortuantly no one turned up so I just ran by myself. Nice easy run to stretch out the legs after the weekend.
11 AM

Trail Running 30:00 [3] 2.8 km (10:43 / km) +18m 10:23 / km
shoes: Inov-8 X-Talon 190

Lengthy warmdown today 15 minutes each of jogging and stretching.

Sunday Feb 13, 2011 #

11 AM

Soccer (Game) 1:30:00 [4]

Saturday Feb 12, 2011 #

9 AM

Warm up/Stretches 15:00 [3] 1.8 km (8:20 / km) +11m 8:05 / km
ahr:155 max:167 shoes: Karhu Strong

10 jog/ 5 stretch

Running long 1:45:32 [4] 21.75 km (4:51 / km) +309m 4:32 / km
ahr:179 max:194 shoes: Karhu Strong

Got up fairly early and decided that a long run was a good idea. Hadn't done one for a while and took a while for me to get the right pace. Headed from my house into kate reed for about 10km and then ran from there to st leonards aths track becuase ash was competing there. Felt pretty good but some of the hills at the end really killed me :)

11 AM

Trail Running 25:00 [3] 2.01 km (12:26 / km) +16m 11:58 / km
ahr:160 max:174 shoes: Karhu Strong

15 min slow jog/ 10 min stretch

Friday Feb 11, 2011 #

6 PM

Soccer 1:30:00 [3]

Pretty good training and I feel that I am geting back into the concept of soccer :) Some good drills and I particularly enjoyed the game at the end. Looking forward to playing on Sunday.

Thursday Feb 10, 2011 #

2 PM

Running hills 28:18 [4] 6.33 km (4:28 / km) +110m 4:07 / km
shoes: Karhu Strong

Decided I wanted to do some hill reps but there isn't many good hills at my shack. Decided I would go in the afternoon but this was mistake one. Just as I was leaving it started pouring and my whole run was in the rain. Mistake two was when I got to my hill after going for a fast 3km run first there was an escavator on it doing some roadwork. I then had to run a further 2km to my second choice of hill. When i got to the hill i decided to do 10 intervals of 20 seconds instead of 15. Anyway it was hard work on the steep hill but the hill wasn't huge so i made it through pretty good. I was going to run home really fast in the rain but decided i was already so soaked it didn't matter going for a longer, slower warmdown.
3 PM

Trail Running 10:00 [3] 1.15 km (8:42 / km) +14m 8:12 / km
shoes: Karhu Strong

6 warmdown/4 stretch

Wednesday Feb 9, 2011 #

9 AM

Running (Recovery) 30:30 [3] 5.3 km (5:45 / km) +53m 5:29 / km
shoes: Karhu Strong

Nice easy recovery run again, this time with ash along the waterfront and beach.

Stretching 10:00 [2]

Tuesday Feb 8, 2011 #

10 AM

Warm up/Stretches 15:00 [3] 2.01 km (7:28 / km) +11m 7:16 / km
shoes: Karhu Strong

12 warm up/3 stretches

Running intervals (Beach Intervals) 29:54 [5] 6.16 km (4:51 / km) +57m 4:38 / km
shoes: Karhu Strong

Intervals on the beach at my shack. Warm up was running from my shack to the beach in a big loop. Had ash for company and we did 500m intervals with 500m slow jog inbetween ints. Was planning to do 8 but decided that was too much and did 6 lots and ash did 5. Was aiming for 1:40 and got it nearly exactly every time with a few just under. Ash wasn't far behind me and stayed the same legnth behind me each time which was good.
11 AM

Trail Running 7:00 [2] 0.83 km (8:26 / km) +2m 8:20 / km

Just an easy jog as a warmdown and then a nice cool swim.

Monday Feb 7, 2011 #

Note
(rest day)

Sunday Feb 6, 2011 #

11 AM

Running (Recovery) 30:27 [3] 5.34 km (5:42 / km) +55m 5:25 / km
shoes: Karhu Strong

Recovery run for yesterday. At my shack so it was a nice easy run on the waterfront and beach.
12 PM

Trail Running 17:00 [2] 0.85 km (20:00 / km) +11m 18:47 / km
shoes: Karhu Strong

7 jog/10 stretch. Warmdown jog was a bit slower because i found some really good blackberry bushes where the berries were good as.

Saturday Feb 5, 2011 #

10 AM

Running tempo 57:25 [4] 13.34 km (4:18 / km) +141m 4:05 / km
ahr:185 max:197 shoes: Karhu Strong

Decided i would try something different and did a tempo run from my house to the aths track at st leonards. Checked some info on the net and found that tempo pace was the pace you could keep for one hour but wasn't how far I should run. Decided to run in a relatively straight route to the track and felt that the distance wasn't to bad. Was aiming for a 4:10 - 4:15 km rate but the wind was really strong at the end and slowed me down to 4:30 - 4:40 km rate.
11 AM

Trail Running 25:00 [2] 2.35 km (10:38 / km) +12m 10:22 / km
ahr:163 max:176 shoes: Karhu Strong

15 jog/10 stretch.

Friday Feb 4, 2011 #

6 PM

Unspecified (Soccer) 1:30:00 [3]

Wednesday Feb 2, 2011 #

5 PM

Street Orienteering race 35:39 [4] ** 7.14 km (5:00 / km) +188m 4:25 / km
ahr:179 max:192 shoes: Karhu Strong

First street event for the year in tassie and had a decent suprise. Olle Poland made an appearance and beat me by five minutes. Ran pretty well but maybe I could have improved my route. Found out after that one of the reasons olle beat me was because he didn't answer the questions :) He still would have beat me but it was fun to get out and run up some hills :)
7 PM

Swim 30:00 [2]

Evening swim after the street event with ash, todd, shaun and shauns friend penny. Again was pretty good cause we jumped into the hole rock and off hogs :) Again was good recovery :)

Tuesday Feb 1, 2011 #

5 PM

Swim 35:00 [2]

Swim at the gorge with ash and todd. Was quite good recovery after camp :)

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