Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brodie Nank

In the 30 days ending Sep 30, 2012:

activity	#	time	miles		km		+m	load
Mountain Biking	6	10:35:22	140.98	(13.3/h)	226.88	(21.4/h)	2673	108509.4
Forest Orienteering	8	7:11:08	37.33	(11:33)	60.07	(7:11)	1215	77484.8
Strength and Conditioning	6	3:20:45						34444.9
Running	5	2:49:37	21.33	(7:57)	34.32	(4:57)	305	30050.5
Swimming	3	1:35:00	1.68	(56:38)	2.7	(35:11)		16292.3
Sprint Orienteering	1	17:58	2.11	(8:30)	3.4	(5:17)	90	3431.6
Total	29	25:49:50	203.42		327.37		4283	270213.6

3:06

0:00

» now

Sunday Sep 30, 2012 #

Forest Orienteering race 43:42 [5] **** 5.3 km (8:15 / km) +180m 7:03 / km
shoes: Inov-8 X-Talon 212

Saturday Sep 29, 2012 #

Forest Orienteering race 1:27:34 [5] 11.1 km (7:53 / km) +250m 7:05 / km
shoes: Inov-8 X-Talon 212

Long 2 - Splits

Friday Sep 28, 2012 #

Sprint Orienteering race 17:58 [5] 3.4 km (5:17 / km) +90m 4:40 / km
shoes: Saucony Grid Type A4

Sprint 1 - Splits

Thursday Sep 27, 2012 #

Note

Got some sweet prizes at the presentation dinner, and disco was wicked as, morphsuit did reduce visibility though!!

Wednesday Sep 26, 2012 #

Forest Orienteering race 34:46 [5] 5.8 km (6:00 / km) +150m 5:18 / km
shoes: Inov-8 X-Talon 212

Tuesday Sep 25, 2012 #

Forest Orienteering race (Schools individual) 41:07 [3] 6.6 km (6:14 / km) +215m 5:21 / km
shoes: Inov-8 X-Talon 212

Sunday Sep 23, 2012 #

Forest Orienteering race 1:15:23 [4] 9.3 km (8:06 / km) +265m 7:06 / km
shoes: Inov-8 X-Talon 212

Tasmanian Long Distance 2 - Splits

Saturday Sep 22, 2012 #

Event: Australian Championships 2012

Forest Orienteering race 50:02 [3] 5.3 km (9:26 / km) +80m 8:47 / km
shoes: Inov-8 X-Talon 212

Middle Course 1 - Splits

Bit worried about Aus Champs now, especially after being picked in Bushrangers, as I am not even close to my top form. I feel like all the riding I have been doing was for nothing as in the two sessions this week I felt pretty poor. My aim now is to concentrate on my navigation as this is still the factor that has held me back in the past, JWOC for example. The aus champs week will be good to make my nav more precise, to make sure I am in control the entire time. It will hopefuuly be a good stepping stone for the ultimate goal, JWOC next year and the year after (also New Zealand in January).

6 PM

Strength and Conditioning 35:15 [3]

Easier but longer session.

Wednesday Sep 12, 2012 #

5 PM

Running warm up/down 21:24 [3] 4.01 km (5:20 / km) +10m 5:16 / km
shoes: Karhu Strong

Running intervals (Beach) 12:00 [5] 2.64 km (4:33 / km) +10m 4:28 / km
shoes: Karhu Strong

4*500m on the beach. Reduced by one as my calves were a little sore from yesterday and hurt more as the session went on. Don't think the beach surface agreed with my calves, coupled with the shoes I was wearing which weren't very flexible. Not the fastest session but sand was very soft and I still felt buggered at the end. Times were1:38, 1:43 (530m), 1:40 (510m) and 1:42 (530m).

Tuesday Sep 11, 2012 #

11 AM

Running (Easy 10) 57:47 [3] 10.81 km (5:21 / km) +60m 5:12 / km
shoes: Karhu Strong

Easy 10km, didn't feel amazing, can tell I have lost a lot of fitness since pre NOL in Newcastle when I was at my peak. Also calves hurt a little near the end which is no good, I think it could be the sand.

Monday Sep 10, 2012 #

Note
(rest day)

Well deserved rest day. At the shack so still went swimming, played tennis and mucked around on some trails on the bike.

Sunday Sep 9, 2012 #

11 AM

Mountain Biking (Orienteering) 55:00 [4] 12.5 km (13.6 kph) +250m

Orienteering at Hollybank but it was mostly tracks so I decided to ride to avoid calf tightness. Was pretty slow as I had to keep stopping and running into the bush to get controls. Was fun but I felt pretty dead.

6 PM

Strength and Conditioning 31:30 [4]

Hard session.

Saturday Sep 8, 2012 #

12 PM

Mountain Biking long 2:49:44 [4] 65.3 km (23.1 kph) +716m

Long ride down to my shack. Easy downhill into town and then a tough ride out of town up the hill towards lillydale. Hard ride the whole way as it was into a strong wind 75% of the time, pushed through but was absolutely dead when I got to the shack.

Friday Sep 7, 2012 #

8 AM

Swimming 37:30 [3] 1.26 km (29:46 / km)

Swim at school in the morning, also did about 5 mins of pool running.

4 PM

Running warm up/down 23:11 [3] 5.8 km (4:00 / km) +40m 3:52 / km
shoes: Inov-8 X-Talon 212

Riding as well, to and from the hills, did about 10 minutes of running.

5 PM

Running hills 23:15 [5] 3.56 km (6:32 / km) +135m 5:29 / km
shoes: Inov-8 X-Talon 212

Was meant to be 6*1:00 but the hills were closer to 1:10. Not sure on distance will check garmin but they were bloody hard!! No calf trouble though so a big plus, can feel that I have lost some of my running fitness, the biking just didn't make up for it which is disappointing...

9 PM

Strength and Conditioning 37:00 [3]

Good session.

Thursday Sep 6, 2012 #

8 AM

Mountain Biking long 3:06:14 [3] 76.08 km (24.5 kph) +695m

Long ride. Into school in morning, back home after school to meet tom and then back into town so I could ride out to fish shop. Battled out into the tough wind but flew back. Sturggled up the hill again, legs were on fire!!

Wednesday Sep 5, 2012 #

6 PM

Running intervals 32:00 [5] 7.5 km (4:16 / km) +50m 4:08 / km
shoes: Saucony Grid Type A4

4*400m at Prospect Oval. Warm up also included riding to and from the oval as I'm not allowed to run on hard surfaces. distnace was just over 420m for each and iw was wet, muddy and windy so wasn't expecting anything special. However I flet good and still felt good when I finished but I didn;t want to push to hard. Times were 1:16, 1:13, 1:15, 1:14.

9 PM

Strength and Conditioning 30:00 [4]

Tried to fit this into the middle of physics study, pushed the efforts all up to 45 secs with 15 sex rest for the first time. Routed.

Tuesday Sep 4, 2012 #

1 PM

Swimming 42:30 [4] 1.2 km (35:25 / km)

Got out of Chem early so hit the pool to get a bigger session in. Felt not amazing to start with but pushed through and felt good half way through, killed the 600m I swam with no rest!! Did 10 mins of hard running at the end of the session, before a warm down swim.

Hopefully will fit some intervals in tommorrow, going to do some 400's.

Monday Sep 3, 2012 #

8 AM

Strength and Conditioning 36:30 [3]

This hurt a little after the weekend.

10 AM

Mountain Biking 1:27:00 [3] 25.62 km (17.7 kph) +348m

Ride to school, then home, then with the running group which was at a really cruisy pace.

1 PM

Swimming 15:00 [3] 0.24 km (1:02:30 / km)

Felt like crap, for some reason couldn't swim quads were sore after yesterday. Struggled for a few laps, gave up had a recovery spa for 15 mins and then came back to do some easy pool running. Seems to me like the easy day planned for tommorrow is certainly in order.

Sunday Sep 2, 2012 #

10 AM

Forest Orienteering warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Inov-8 X-Talon 212

Calf felt amazing!!!! Hasn't felt this good since nz so pretty damn happy!!! Seems like running on soft surfaces (I.e not roads) is fine so I have the all clear for aus champs. Sports physician said I will probably need orthotics for my training shoes I use for road, and any road running I do but won't be doing that till after aus champs :)

11 AM

Forest Orienteering race 1:23:34 [4] 13.67 km (6:07 / km) +75m 5:57 / km
shoes: Inov-8 X-Talon 212

Really fun course out at pittwater, was both tough physically and mentally. Made a few minors errors of up to 30 secs but also made 3 big errors, 1 min at 8(loss of concentration), 1:30 at 10 due to a poor compass bearing and then a big loss of nearly 3 min at 11 due to a poor entry plan. Was a very tricky course and I was happy with the 27 other controls but hoping to shake of the rust before aus middle, especially as there are 10 world cup spots up for grabs!!!

Saturday Sep 1, 2012 #

Mountain Biking 1:37:24 [3] 41.38 km (25.5 kph) +514m

Hills ride, into town, up to trevallyn for I training, back down into town, ride on flats for a bit (out towards wetlands) and then home up the hill. Was tough.

10 AM

Mountain Biking (Orienteering(running also) 40:00 [3] 6.0 km (9.0 kph) +150m

Bit of running as well to get into controls, was hell slippery on the bike.

3 PM

Strength and Conditioning 30:30 [4]

Tough

« Earlier | Later »