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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brodie Nank

In the 30 days ending Apr 30, 2015:

activity # timemileskm+mload
  Running16 12:21:02 97.18(7:38) 156.4(4:44) 1384123552.6
  Forest Orienteering2 2:12:49 15.6(8:31) 25.11(5:17) 59022955.9
  Netball3 2:04:0020841.9
  Strength and Conditioning5 1:28:3015104.3
  Indoor Soccer1 36:006325.9
  Road bike1 25:004202.0
  Total25 19:07:21 112.78 181.51 1974192982.6

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Thursday Apr 30, 2015 #

Note
(rest day)

Wednesday Apr 29, 2015 #

3 PM

Running warm up/down 31:35 [3] 6.58 km (4:48 / km) +50m 4:37 / km
shoes: Brooks Glycerin 12

Running (Threshold run) 45:00 [4] 11.04 km (4:05 / km) +47m 3:59 / km
shoes: Brooks Glycerin 12

Pretty solid threshold run. Heart rate monitor was all over the place so it was hard to tell which HR zone I was in for most of it. Just went off feel from previous sessions and think it was ok.
6 PM

Strength and Conditioning 28:30 [3]

Netball 32:00 [3]

7 PM

Netball (Quidditch) 1:00:00 [3]

Quidditch as a house event at uni. Was pretty much just modified netball but it was pretty fun. It was actually pretty hard.

Tuesday Apr 28, 2015 #

7 AM

Running 30:07 [2] 5.64 km (5:20 / km) +24m 5:14 / km
ahr:142 max:150 shoes: Brooks Glycerin 12

Easy run before class.
3 PM

Running 52:08 [2] 10.6 km (4:55 / km) +60m 4:47 / km
ahr:149 max:168 shoes: Brooks Glycerin 12

Moderate run this afternoon.

Monday Apr 27, 2015 #

Note
(rest day)

Sunday Apr 26, 2015 #

10 AM

Running warm up/down 25:30 [3] 4.64 km (5:30 / km) +35m 5:18 / km
shoes: Brooks Glycerin 12

Only a short warm up and then an extended warm down to make up a long run.

Forest Orienteering race 1:22:44 [4] 15.81 km (5:14 / km) +310m 4:46 / km
ahr:170 max:181 shoes: Inov-8 X-talons 212

A good race but not a great race. Felt ok physically but not top notch and did ok with navigation but lost lots of small bits of time around the control circle/average bearings.

Got the win but assume that the time would not have been enough to beat Bryan if he had run. Long hard day in the forest though which was a nice change, haven't been orienteering for a few weeks.
6 PM

Strength and Conditioning 15:00 [4]

Saturday Apr 25, 2015 #

3 PM

Running warm up/down 30:00 [3] 6.06 km (4:57 / km) +49m 4:45 / km
shoes: Brooks Glycerin 12

4 PM

Running intervals (Tempo Intervals) 32:00 [3] 8.33 km (3:50 / km) +33m 3:46 / km
ahr:175 max:186 shoes: Brooks Glycerin 12

5 x 5 min with 1:40 rest.
Good session, felt pretty fast and happy with how I finished, could have done another one.

Thursday Apr 23, 2015 #

4 PM

Running 20:00 [2] 3.63 km (5:31 / km) +18m 5:23 / km
ahr:144 max:153 shoes: Brooks Glycerin 12

Felt pretty average, didnt get much sleep last night so only ran 20 min. Didnt want to do too much as I still have to play futsal tonight.
6 PM

Indoor Soccer 36:00 [4]

Tough game. The team we were playing were quite good so it meant a lo of hard work. Was feeling pretty tired afterwards.

Wednesday Apr 22, 2015 #

5 PM

Road bike 25:00 [3]

Easy on the bike at the gym.
6 PM

Netball (Game) 32:00 [3]

Mixed netball against Ashley's team. Got a solid win and dominated Ashley in centre.
7 PM

Strength and Conditioning 15:00 [4]

Tuesday Apr 21, 2015 #

7 AM

Running 30:32 [3] 5.53 km (5:31 / km) +22m 5:25 / km
ahr:140 max:153 shoes: Brooks Glycerin 12

Easy run before class - I think I need this easy week :)

Monday Apr 20, 2015 #

Note
(rest day)

Sunday Apr 19, 2015 #

8 AM

Running long 1:48:15 [3] 22.98 km (4:43 / km) +280m 4:26 / km
ahr:155 max:169 shoes: Brooks Glycerin 12

Legs were feeling pretty average after yesterday but went alright.
8 PM

Strength and Conditioning 15:00 [3]

Saturday Apr 18, 2015 #

12 PM

Running warm up/down 30:00 [3] 6.13 km (4:54 / km) +17m 4:50 / km
shoes: Brooks Glycerin 12

1 PM

Running intervals (Tempo Intervals) 38:00 [5] 9.66 km (3:56 / km) +15m 3:54 / km
ahr:178 max:187 shoes: Brooks Glycerin 12

5 x 6 min, 2 min float

Felt ok, but not fantastic. Pretty happy with the pace and managed to keep HR in the right zone.

Monday Apr 13, 2015 #

Note
(rest day)

Not sure what was going on with my calf yesterday as it felt fine last night after I warmed down and I can't feel anything this morning.

I guess it was better to be safe than sorry.

Sunday Apr 12, 2015 #

Running warm up/down 39:11 [3] 8.14 km (4:49 / km) +58m 4:39 / km
shoes: Brooks Glycerin 12

Longer warm down after I stopped the session. Calf felt ok at the slower speed.

Running intervals (Tempo Intervals) 21:54 [5] 5.59 km (3:55 / km) +28m 3:49 / km
ahr:173 max:183 shoes: Brooks Glycerin 12

Was supposed to be 4*7 min with 2 min rest b/w. However my right calf started feeling tight/sore in the second one and I stopped halfway through the third. It wasn't bad but I didn't really want to risk it.

May have been due to my dehydration before the run, i hadn't really been drinking and I had eaten a fair bit of dark chocolate.
5 PM

Strength and Conditioning 15:00 [3]

Saturday Apr 11, 2015 #

Running long 1:45:00 [3] 22.88 km (4:35 / km) +316m 4:18 / km
ahr:155 max:175 shoes: Brooks Glycerin 12

Good long run. Felt really good so pushed hard, within my heart rate range. Let the heart rate get a little high on the last couple of climbs but other than that it was below 166 the whole time.

Friday Apr 10, 2015 #

8 AM

Running 46:50 [3] 8.47 km (5:32 / km) +257m 4:48 / km
ahr:149 max:166 shoes: Brooks Glycerin 12

Moderate run at the prom. Was supposed to be easy but couldn't hold back as it was just such nice running. There was some climb but I think my watch was a bit off when it said 557m.

Wednesday Apr 8, 2015 #

Running 40:00 [2] 7.5 km (5:20 / km) +75m 5:05 / km
shoes: Brooks Glycerin 12

Monday Apr 6, 2015 #

Forest Orienteering race 50:05 [3] 9.3 km (5:23 / km) +280m 4:41 / km
shoes: Inov-8 X-talons 212

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)


Day 3 Course 1 - Splits

Sunday Apr 5, 2015 #


Day 2 Course 1 - Splits

Saturday Apr 4, 2015 #


Day 1 Course 1 - Splits

Friday Apr 3, 2015 #


Elite Prologue Course 1 - Splits

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