Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brodie Nank

In the 29 days ending Feb 29, 2012:

activity	#	time	miles		km		+m				load
Running	19	17:42:30	124.66		200.62		1857				181086.7
Mountain Biking	8	5:54:41	54.56	(9.2/h)	87.8	(14.9/h)	1027				58057.4
Strength and Conditioning	8	3:59:30									41156.7
Forest Orienteering	2	2:06:23	13.29	(9:31)	21.39	(5:55)	434	18 /	19c	94%	21801.0
Indoor Soccer	2	1:20:00									13752.0
Stretching	5	1:00:00									8174.8
Park Orienteering	1	30:00	4.6	(6:31)	7.4	(4:03)	25				5271.6
Total	44	32:33:04	197.11		317.21		3343	18 /	19c	94%	329300.2

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Wednesday Feb 29, 2012 #

4 PM

Running warm up/down 25:00 [3] 4.95 km (5:03 / km) +115m 4:31 / km
ahr:157 max:173 shoes: Inov-8 X-Talon 212

Forest Orienteering race 24:22 [5] *** 5.29 km (4:36 / km) +130m 4:06 / km
ahr:183 max:195 spiked:18/19c shoes: Inov-8 X-Talon 212

Pretty cruisy twilight event at trevallyn, wasn't very hard at all but I felt my running was really good today, was samshing it through the bush and felt smooth. Only problem was that I made a stupid mistake at 13 and went to 14 first, losing a 1:30. These stupid mistakes are the ones that I need to get rid of but other than that I am feeling really good with how my training is going.

Tuesday Feb 28, 2012 #

7 AM

Note

Was supposed to do a stregnth session this morning but wanted to give my legs a little more rest so I swapped it for tommorrows free morming.

2 PM

Strength and Conditioning 31:30 [3]

4 PM

Mountain Biking 43:36 [4] 11.54 km (15.9 kph) +220m

Pretty hard, fast ride today. Pushed myself as I had reduced time and felt pretty good after. Only problem was I had a hectic crash and now have some mad bruises on my quad, hust after I got it feeling good. Shouldn't hold me back though, a bit of ice and it should be all good.

Monday Feb 27, 2012 #

Note
(rest day)

Starting my recovery week today so having a full rest day as planned even though my legs feel fine, jut don't want torick anything.

Sunday Feb 26, 2012 #

10 AM

Running 25:00 [3] 4.5 km (5:33 / km)

Couldn't get to work by bus on time so had to jog in the stinking heat.

C • Stinking heat 1

6 PM

Mountain Biking (Road recovery) 30:40 [3] 8.78 km (17.2 kph) +80m

Thought an easy spin on the bike would help loosen up the legs and it did, but I think a full rest tommorrow is in order.

Saturday Feb 25, 2012 #

2 PM

Running 2:02:00 [3] 23.8 km (5:08 / km) +300m 4:49 / km
shoes: Karhu Strong

Massive struggle for this run, guess my recovery day yesterday wasn't good enough. Pushed through the fatigue of the legs that started about 6km so was happy with that but pace was a bit down on last week. Think I will have a rest tommorrow instead of the hills I had planned. Bit disappointing to finish my hard week without the last day but better to be safe than sorry :)

P.S - It was bloody hot!!!

5 PM

Note

15 minutes of stretching.

Friday Feb 24, 2012 #

5 PM

Mountain Biking (Recovery) 1:17:30 [3] 18.1 km (14.0 kph) +250m
ahr:146

Good ride in kate reed but I was a little rusty on my technique and had a few tumbles...

9 PM

Strength and Conditioning 30:00 [4]

Was going to go to the school gym today to do some weights but was to busy, so did a circuit sort of session at home.

Thursday Feb 23, 2012 #

6 AM

Mountain Biking (Road recovery) 32:00 [2] 8.57 km (16.1 kph)

Cruisy ride, it's getting colder in tas....

C • shock horror dude :P 3

7 AM

Note

10 minutes of stretching.

4 PM

Running warm up/down 25:00 [3]
ahr:152 shoes: Karhu Fast

15 up, 10 down

Running intervals 20:00 [5] 4.7 km (4:15 / km)
shoes: Karhu Fast

Worst conditions for a session, hot, dry and windy. To make it worse I wasn't sure what the session was going to be (hoping it would be short and super fast) and was disapointed when I found out it was 4*1km which was similar to yeaterdays session. Decided I would only do 3 but at the start of 3 we got told to do his one slower and finish with a faster one so I went along with it. Pretty happy with the speed as it was at tail race on slightly loose gravel tracks. The 1st and 3rd intervals were into the wind. Only on a 5 minute loop so only approx 2 mins rest which was hard. Times:

3:05, 3:06, 3:15, 3:10

5 PM

Note

10 minutes of stretching.

Wednesday Feb 22, 2012 #

4 PM

Running warm up/down 37:00 [3] 7.4 km (5:00 / km) +50m 4:50 / km
shoes: Karhu Strong

Running tempo (Cruise intervals ) 31:25 [4] 8.0 km (3:56 / km) +35m 3:51 / km
ahr:179 max:191 shoes: Karhu Strong

6*1km cruise intervals at 3:30min/km with a 2 minute float at Heritage Forest. Good session but hard to escape from the wind and even across wind was bad. The 2nd and 5th were mostly into wind so slightly harder. Took me a while to get a steady pace that was at the speed I wanted but I am pretty happy with the last 4. Times:

3:33, 3:36, 3:28, 3:28, 3:31, 3:25

5 PM

Note

Stretching 10 minutes.

7 PM

Strength and Conditioning 35:00 [4]

Didn't have time this morning so did it tonight. Pushed through the session and felt good afterwords.

Tuesday Feb 21, 2012 #

6 AM

Mountain Biking (Road recovery) 37:00 [2] 9.75 km (15.8 kph) +100m

Recovery ride to loosen up the legs for tonight's session.

4 PM

Running warm up/down 40:00 [3] 6.5 mi (6:09 / mi)
shoes: Karhu Fast

10 warm up jog
15 strides/other drills
15 cool down jog

Running intervals (Track) 25:00 [5] 4.4 km (5:41 / km)
shoes: Brooks Distance Spikes

Good speed session at the track, but we had a massive warm up with heaps of drills. 4*400m followed by 4*200. Time for 2nd 400 was a lot slower because i was trying to find the correct speed (was aiming for 67's before the session started). Felt really good throughout the session and happy with how my recovery from Sundays run went. Times were:

64,69,66,66,30,31,29,29

5 PM

Stretching 10:00 [1]

Have started logging stretching as I am trying to get into the habit of doing it after every session and this helps me keep track of it.

Monday Feb 20, 2012 #

8 AM

Strength and Conditioning 30:00 [3]

Had the morning off, gotta love Monday mornings off :)

4 PM

Running (Recovery) 55:00 [2] 8.5 km (6:28 / km) +180m 5:51 / km
shoes: Karhu Strong

Good run with the Monday running group.

5 PM

Stretching 10:00 [1]

Sunday Feb 19, 2012 #

10 AM

Running long 2:24:27 [3] 29.24 km (4:56 / km) +380m 4:38 / km
shoes: Karhu Strong

Good long run. First part was hilly 380m climb all in the first 12km and the rest was basically flat. Was supposed to run for 2 hours but was feeling good so kept going. Pretty happy with this run, the summer of endurance training paid off :)

1 PM

Stretching 15:00 [1]

6 PM

Indoor Soccer (Game) 40:00 [4]

Pretty intense game, lost 4-6.

Saturday Feb 18, 2012 #

12 PM

Mountain Biking 55:00 [3] 12.2 km (13.3 kph) +150m

Good ride in Kate reed with Ash. Good to give the legs a spin over.

1 PM

Stretching 15:00 [1]

5 PM

Running warm up/down 29:00 [3] 6.0 km (4:50 / km) +50m 4:38 / km
shoes: Inov-8 X-Talon 212

Running hills 28:00 [5] 3.7 km (7:34 / km) +200m 5:57 / km
shoes: Inov-8 X-Talon 212

Hills in the terrain with Shaun and ash. 8*1 minute hills , 2 sets of 4 with a 7 minute rest between to get to the next hill. Pretty hard session, quite happy with how I climbed in the bush.

Friday Feb 17, 2012 #

Note
(rest day)

Nice rest day, just played a bit of tennis for a few hours :)

Thursday Feb 16, 2012 #

2 PM

Mountain Biking (Recovery) 30:00 [2] 6.75 km (13.5 kph) +70m

Slept through my alarm today so decided to do this ride in my free period this afternoon. Rode with shaun who ran, pretty cruisy.

4 PM

Running warm up/down 30:00 [3] 5.8 km (5:10 / km)
shoes: Karhu Fast

10 warm up at 4:10min/km
10 of strides and such
10 cool down at 5:30min/km

Running intervals 16:00 [5] 3.0 km (5:20 / km)
shoes: Brooks Distance Spikes

7*300's with a 100m walk/jog float (average of 1:30). Good session with Kim Gillard's group but the slower people (my speed) had already trained when I got there so I ran with only the hell fast guys. Distance was a little over because we had a jogging start which made it over 300m, about 310m.

Time Distance Pace

:46.6 0.31 2:29
:48.3 0.31 2:36
:48.3 0.31 2:35
:48.2 0.32 2:32
:47.9 0.31 2:33
:47.8 0.31 2:32
:46.3 0.31 2:28

Wednesday Feb 15, 2012 #

6 AM

Strength and Conditioning 30:00 [3]

To early... First day of school today :(

4 PM

Running 30:00 [3] 5.8 km (5:10 / km) +30m 5:03 / km
shoes: Karhu Strong

5 PM

Park Orienteering tempo (Heritage Forest) 30:00 [4] 7.4 km (4:03 / km) +25m 3:59 / km
ahr:185 max:194 shoes: Karhu Strong

Had planned either a tempo run for 30 mins at 4:10min/km or the orienteering event, so I put them together. Pretty happy with how I went but took some really wide options to stick to tracks for 2/3 of the time. Ended up pushing myself to hard but felt cruisy.

Tuesday Feb 14, 2012 #

4 PM

Running warm up/down 30:00 [3] 6.4 km (4:41 / km)
shoes: Karhu Fast

Running intervals 18:00 [5] 3.8 km (4:44 / km)
ahr:182 max:198 shoes: Karhu Fast

6*500 on a 90 second rest with Kim Gillards group. Hard session on the gravel tracks alongside the river. Was aiming for 1:33 for the 500's but was actually running further so killed myself on the first 3 and struggled through the rest. Had less recovery on most as some of the other guys were running faster and i was starting with them each time.

Times Distance Pace
1:33.8 0.54 2:54
1:32.2 0.53 2:55
1:34.8 0.54 2:56
1:33.6 0.52 3:02
1:36.8 0.52 3:05
1:34.9 0.52 3:02

Monday Feb 13, 2012 #

7 AM

Strength and Conditioning 30:00 [3]

Nice early session.

5 PM

Running (Monday running group) 45:00 [3] 6.7 km (6:43 / km) +150m 6:02 / km
shoes: Karhu Strong

Good run with the guys. Good catch up with tommy g :)

Sunday Feb 12, 2012 #

4 PM

Running warm up/down 20:00 [3] 3.8 km (5:16 / km)
shoes: Karhu Strong

Running intervals (Cruise Intervals) 34:20 [4] 8.0 km (4:18 / km) +40m 4:11 / km
shoes: Karhu Strong

3x2km cruise intervals at Heritage Forest with Shaun, Ash and Jade. Really good session, aim was to do them at 3:40min/km and not faster as it was a threshold session. Times were:

7:20 - 3:40min/km
7.20 - 3:40min/km
7.14 - 3:37min/km

6 PM

Indoor Soccer (Game) 40:00 [3]

Super intense game, was hell fun. We played this really elite team and matched them as we actually played well for once. Was a 2-1 loss but a very close game.

Saturday Feb 11, 2012 #

10 AM

Running warm up/down 20:00 [2] 3.5 km (5:43 / km) +50m 5:20 / km
shoes: Inov-8 X-Talon 212

11 AM

Forest Orienteering long 1:42:01 [3] *** 16.1 km (6:20 / km) +304m 5:47 / km
shoes: Inov-8 X-Talon 212

Aim of todays session was to run in the terrain for 2 hours. Headed out to Benbullen with bec, ash, shaun and hannah and set a cocourse that involved mostly long legs. Felt really comfortable throughout the whole 13.8km course considering the hard running conditions of the map, long grass, wet marsh and thick undergrowth in the plantations. Electric fences couldn't be turned off by the landowner so a few shocks occured and I had to go off my course to escape from some angry cows/bulls to avoid this:

http://animom.tripod.com/bull.jpg

C • Killer cows 1

Friday Feb 10, 2012 #

Note
(rest day)

Bit sore from the week but keen to get back into the short fast stuff :)

C • Aww 2

Thursday Feb 9, 2012 #

4 PM

Running warm up/down 35:00 [3] 6.5 km (5:23 / km)

15 warm up/ 20 min cool down as I was hurting.

Running race 9:44 [5] 3.0 km (3:15 / km)
shoes: Karhu Fast

3km Time Trial

Wasn't a race, I just got pacd by one of the guys I train with. My legs were hurting in the warm up (probably from the shock of tuesdays session) and I had forgotten my distance spikes so I wasn't off to a good start. Was aiming for 9:30 but it seems that this was a bit unrealistic as I haven't done many speed sessions all summer - just been focusing on endurance. Quite happy with how I ran and hope to get this down to 9:30 after a few weeks of speed training.

Wednesday Feb 8, 2012 #

4 PM

Mountain Biking (Recovery) 48:55 [3] 12.11 km (14.9 kph) +157m
ahr:151 max:209 shoes: Karhu Strong

Good recovery ride in Kate Reed. The Max HR seems very unbelievable but that is what the garmin said...

5 PM

Stretching 10:00 [2]

6 PM

Strength and Conditioning 20:00 [4]

Was going to play tennis, so didn't have enough time to do the whole session. Pushed hard though.

Tuesday Feb 7, 2012 #

4 PM

Running warm up/down 25:00 [3] 4.5 km (5:33 / km) +30m 5:23 / km
shoes: Karhu Fast

Running intervals 33:00 [5] 6.2 km (5:19 / km) +30m 5:12 / km
ahr:173 max:201

Good start to the next phase of my training, a nice hard speed session on the gravel tracks at tailrace. Running with Jake Birtwhistles group so pushed myself a fair bit. Session was 4x1km intervals with 3 min rest and then 4x200m intervals with 1 min 30 sec rest. Goal before the session was to run the 1km's at 3:10 and 200's at 33 (200's were actually 220m). Time were:

1km's 200's
3:10 35
3:10 35
3:09 35
3:06 33

Monday Feb 6, 2012 #

4 PM

Running 1:17:47 [3] 12.45 km (6:15 / km) +217m 5:45 / km
shoes: Karhu Strong

Monday run with some cool kids. Demolished ash and shaun on the big hill in kate reed.

C • pretty sure i was right on ... 5

Sunday Feb 5, 2012 #

Note
(rest day)

Saturday Feb 4, 2012 #

9 AM

Running (Easy Recovery) 31:47 [3] 5.52 km (5:45 / km)
shoes: Karhu Strong

Easy beach run at my shack, having a cruisy week this week, ready to start my speed training next week.

Friday Feb 3, 2012 #

Strength and Conditioning 33:00 [4]

Haven't done this session in a while, pretty tough.

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