Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brodie Nank

In the 30 days ending Apr 30, 2019:

	activity	#	time	miles		km		+m	load
	Running	40	24:46:55	192.86	(7:43)	310.38	(4:47)	3701	221629.1
	Strength and Conditioning	9	4:15:00						41523.4
	Forest Orienteering	6	4:08:03	27.28	(9:05)	43.91	(5:39)	1136	43822.0
	Sprint Orienteering	2	31:08	4.55	(6:51)	7.32	(4:15)	76	5691.0
	Total	51	33:41:06	224.69		361.61		4913	312665.5
averages - sleep:3.8

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Tuesday Apr 30, 2019 #

12 PM

Running 40:00 [1] 7.93 km (5:03 / km) +102m 4:44 / km
slept:7.5 shoes: ASICS GT 2000 7 2E

Felt a bit rougher than yesterday. Still dead tired, need more sleep.

4 PM

Running 24:25 [2] 4.95 km (4:56 / km) +57m 4:40 / km

Wanted to try to turn the legs over a little faster this pm but felt even worse than I did at lunch so this ended up being a grind (that was embarrassingly slow for an attempt at a faster run)

Monday Apr 29, 2019 #

Running 42:00 [1] 8.31 km (5:03 / km) +126m 4:42 / km
slept:0.0 shoes: ASICS GT 2000 7 2E

Easy 40 on the river. Feeling very rough this morning and actually quite ill but after a very chill day kept up inside I needed to get out for some fresh air. Legs felt surprisingly good, body felt tired, as expected.

Sunday Apr 28, 2019 #

3 PM

Running long 2:30:28 [3] 32.01 km (4:42 / km) +546m 4:20 / km
shoes: ASICS GT 2000 7 2E

Decided yesterday after the race that I was going to do a 2.5 long run today for three reasons:
-Ultra long is coming up and want to feel like I can push till the end.
-Training Monday, Tuesday is going to be tough to get a quality session in as heading straight from red eye to work, will be busy settling back in and have stuff on both nights (GOT>training)
-The need for some punishment for two very trashy runs.

Henry and Andrew were kind enough to join me for most of it and the weather was ideal when we ran (3:00pm was also ideal to avoid too much dustiness). Good chat until the last 20 min as we all started to feel a bit grim but perked up a little in the last loop of Monger by myself, enjoying a lovely sunset over the lake.

Saturday Apr 27, 2019 #

7 AM

Running 10:00 [1] 2.24 km (4:28 / km) +22m 4:15 / km

Shakeout

10 AM

Running warm up/down 33:08 [2] 6.76 km (4:54 / km) +106m 4:33 / km
shoes: ASICS GT 2000 7 2E

Glutes a tad tight/sore in warm up, very angry solo cool down to calm down.

Forest Orienteering race 32:33 [5] **** 6.9 km (4:43 / km) +84m 4:27 / km
shoes: Salomon S Lab Speed 2

Aus Middle Champs: mp (without mp 5th place, +1:58).
Who would have thought it could get worse than yesterday.

Technical analysis:
1 - good direction across spur but not confident coming down slope into control which resulted in me falling back to compass and not reading detail (thought I was passed this). Stopped and tried to put myself back on map with gully and track but took a while. Maybe 20" time loss.
2 - Not off to a good start and was thinking it. Pushed ok on this leg but drifted right after starting out to the left (5" loss)
3,4,5 - No issues but still losing time on the others, ?not running as hard after the shaky start.
6 - drifted right again when I should have been hugging red line (5" loss). Felt weird coming in but everyone said that.
7 - ok
8 - Stopped reading detail as I came into circle, went to higher rocks then hesitated (10" loss)
9 - compass was good mid leg but very poor off the small track bend at entry to control and was quite far right (10-15")
10 - ok
11 - again poor compass off road and was too far right and saw little track (10")
12 - very hesitant coming in and took a while to figure out the knoll cliff thing but no error.
13, 14, 15, 16, 17 - poor compassing on all and it appears all to the right. No big time losses but was always 50m off and a tad hesitant (about 40" all up).
18 - ran to the "gully" when I saw it and took a while to realise this before stumbling over to the depression (10-12")
19 - ok
20 - Eager to finish, not understanding what the map was going to mean and therefore relying on compass. Overshot (think I ran straight past control but was looking ahead rather than right), saw start and then came back. Saw a control on a rock so punched and went... (30" + mp)
Fine to the finish from here (21,22,23)

So overall hit 9/23 controls smoothly, with three of those being the easy last 3 controls. Had an angry laugh at myself that I mp because I probably checked more codes today than I had all week (as I was orienteering like a noob). Got to figure out why I drifted right so much when I was compassing.

C • 5th place 6

C1 - Splits

Friday Apr 26, 2019 #

7 AM

Running warm up/down 13:28 [1] 2.7 km (4:59 / km) +48m 4:35 / km
shoes: ASICS GT 2000 7 2E

Shakeout pre drive to event

11 AM

Running warm up/down 30:52 [2] 6.26 km (4:56 / km) +63m 4:42 / km
shoes: ASICS GT 2000 7 2E

Warm up feeling good, cool down feeling angry

12 PM

Forest Orienteering race 19:32 [5] 4.39 km (4:27 / km) +30m 4:18 / km
shoes: Salomon S Lab Speed 2

Aus Sprint Champs: 8th (+2:14). Very bad.

Analysis:
1,2 - felt shaky at the start but settled ok and took my time with 1, not binning any time yet.
3 - settled maybe too much and ducked in too early to 3, running into dead end and losing.

C1 - Splits

Thursday Apr 25, 2019 #

9 AM

Running 24:52 [3] 5.3 km (4:42 / km)
shoes: ASICS GT 2000 7 2E

4:42 - supposedly its a religion.

4 PM

Running 27:48 [3] 6.43 km (4:19 / km) +34m 4:13 / km
shoes: ASICS GT 2000 7 2E

Taper sesh with the lads. WU then 2' @ tempo followed by 4 x 20"/40" and CD.

Wednesday Apr 24, 2019 #

Note
(rest day)

Spent the day exploring Rottnest Island by bike. Relatively fatigued by end of day but likely just because it was a big day out.

Tuesday Apr 23, 2019 #

9 AM

Running 26:40 [1] 5.05 km (5:17 / km) +87m 4:52 / km
shoes: Salomon S Lab Speed 2

Easy am. Feeling a tad rough.

5 PM

Running 29:26 [2] 6.2 km (4:45 / km) +46m 4:35 / km
shoes: ASICS GT 2000 7 2E

Easy with the lads (well Matt for half of it until he complained so much he ran out of breath). Felt much better than this am but some minor groin feels today so resting tomorrow.

For any selectors who are reading this Matt Doyle has been coughing all over me and I am likely to be under the weather next weekend (unless I win of course).

C • 2

Monday Apr 22, 2019 #

11 AM

Running warm up/down 28:50 [2] 5.42 km (5:19 / km) +118m 4:48 / km
shoes: Salomon S Lab Speed 2

Forest Orienteering race 33:29 [5] **** 6.36 km (5:16 / km) +136m 4:45 / km
shoes: Salomon S Lab Speed 2

Easter Day 3: Middle @ Umana. 4th place (+1:51) to keep me at 3rd overall.

Frustrating end to the weekend. Not an awful run, but average at best technical performance in a relatively straight forward middle. Not huge time loss (1:30 tops) but three rookie errors that I shouldn't have made. On top of that felt scrappy in and out of most controls, compared to feeling quite smooth yesterday.

M21E - Splits

Sunday Apr 21, 2019 #

10 AM

Running warm up/down 16:54 [2] 2.18 km (7:45 / km) +65m 6:45 / km
shoes: Salomon S Lab Speed 2

Rare for a long distance but cool down > warm up. Partly because I had to line up for toilet for a long time and partly because I wasted 5 minutes putting my magnifier.

Forest Orienteering race 1:34:09 [4] **** 17.0 km (5:32 / km) +498m 4:50 / km
shoes: Salomon S Lab Speed 2

Easter Day 2: Long @ Hill Park Dale. 3rd place (+1:01 on Simon, +0:43 on Henry).

Tough day at the office. Technically felt on top of it for about 90% of it and physically legs felt good but breathing a little laboured - found it hard to get to that top gear.

A fun start to the day when I realised it was 1: 10 000 and I didn't actually need my magnifier. Turns out that my magnifier had also loosened, which meant it kept swinging out when I didn't want it (pushed it back about 50 times over the race..). Got so frustrated by it by control 6 that I tried to break it but my weak hands only managed to bend it so that it stayed out of the way long enough.

Technical reflection:
-Slow route to 6 trying to go too straight when I could have conserved height just off the line.
-Don't assume old people know where the control is (9) - they dont.
-if you are going to attempt str8 is gr8 (12) then don't get start thinking about the netflix you watched last night halfway to the control.
-when you catch someone you may actually be running faster than them so don't slow down and run with them (13, 14, 24)
-when the control isn't where you think it should be its not in the wrong spot , you're in the wrong spot (22)
-at the end of the course its probably even more important to concentrate than at the start (23, 27).

5 PM

Running 26:43 [1] 5.0 km (5:21 / km) +57m 5:03 / km

Very easy evening shakeout feat. tofu shopping.

M21E - Splits

Saturday Apr 20, 2019 #

7 AM

Running 9:36 [3] 2.04 km (4:42 / km)

Shakeout

9 AM

Running warm up/down 13:18 [2] 2.63 km (5:03 / km) +62m 4:31 / km
shoes: ASICS GT 2000 7 2E

Bit rushed as I chatted for a little too long..

10 AM

Sprint Orienteering race 14:25 [5] 3.12 km (4:37 / km) +37m 4:22 / km
shoes: New Balance 1500 V4

Easter Day 1: Sprint @ Scotch College. 3rd (+40 on Australia's fastest orienteer).

Great area, great courses, good fun. Sprint is well on the bottom of my priority list this year but really enjoyed myself. Felt good physically but the course was so tricky and turny that I didn't waste myself, which I was also quite happy about given the long tomorrow. Wrong routes to 5 and I think 12 and small misses at 12, 16, 18, 23 and 26. All up only 30" loss so kudos to Henry who got be by 40 and lost some time himself.

C • Australia's fastest 6

11 AM

Running warm up/down 16:07 [2] 3.35 km (4:49 / km) +19m 4:41 / km
shoes: ASICS GT 2000 7 2E

Good length warm down followed by a nice stretch.

M21E - Splits

Friday Apr 19, 2019 #

7 AM

Running 10:35 [1] 2.16 km (4:54 / km)

Easy shake out. Feeling a bit stiff after a long journey to Perth last night. When I realized start was 1030 this am thought I might have screwed myself getting in to Perth at midnight (2am Melbourne time) but surprisingly got close to 8 hours sleep thanks to the time difference.

10 AM

Running warm up/down 26:50 [2] 5.2 km (5:10 / km)
shoes: ASICS GT 2000 7 2E

Sprint Orienteering race 16:43 [4] *** 4.2 km (3:59 / km) +39m 3:48 / km
shoes: ASICS GT 2000 7 2E

NOL Sprint Relay - 2nd leg. Felt relatively good physically and navigated well for the most part except for choosing the wrong route to 12 when I didn't read the circle right (+23 on Simon for this leg, including into and back out of a tiny olive green line on map) and doing 20-22-21-22 (+22 on Angus who had same overall splitting as me). Hopefully I can blame both of these on not the most ideal travelling across to Perth (which is my own fault anyway).

Interesting forking used for this relay, with significant differences in times across variations. Not sure how even the splitting can be when some courses have 21 controls and some have 24. To make myself feel a little better for getting beaten by a good 1/3 of the field I have a cheeky look over winsplits:

1: A and B similar (at most A 5 seconds faster)
2: B 10 - 15 seconds faster
3: B 20 - 25 seconds faster
4: B 5 -10 seconds faster

I had AAAA, just sayin

Sunday Apr 14, 2019 #

10 AM

Running warm up/down 30:55 [2] 6.3 km (4:54 / km) +98m 4:33 / km
shoes: Salomon S Lab Speed 2

Short warm up for frost session and then warm up/down for middle simulation

Forest Orienteering 28:50 [2] 3.52 km (8:11 / km) +161m 6:40 / km
shoes: Salomon S Lab Speed 2

Control pick, corridor and then control pick. Hip a little tender on warm up and at start on downhills but warmed up by end to an ok level. Good through first control pick, good start on corridor but lost it about 3/4 through and found it difficult to put myself back on the map with all the rock. First couple in second control pick not so good (missed 12 completely) but moving well again by the end. Satisfied enough.

11 AM

Forest Orienteering 39:30 [3] 5.74 km (6:53 / km) +227m 5:45 / km
shoes: Salomon S Lab Speed 2

Long legs session on Mt Alexander @ 1: 15 000. Looked at the first leg and thought I can run hard most of the way cause it's ok for me to drop a bit. Then proceeded to run very hard and drop way too much... Not too far off but had to climb back to control which was not ideal. Ok to 2 and then big fall on the way to 3, scraping my forearm up very good, blood everywhere. Continued on and navigated pretty well from here to the finish, just feeling a little slow on the climbs and steep hillsides.

Saturday Apr 13, 2019 #

4 PM

Running 44:00 [1] 8.4 km (5:14 / km) +135m 4:51 / km
shoes: ASICS GT 2000 7 2E

Easy on river trails with Tash after a busy weekend shift. Hip tender but legs overall very sore from yesterday’s efforts so don’t think I need to worry about it. Felt better for it after running.

Friday Apr 12, 2019 #

6 AM

Running warm up/down 32:00 [2] 6.71 km (4:46 / km) +70m 4:32 / km
shoes: ASICS GT 2000 7 2E

Dodging replacement buses with training again. Ran session to Hughesdale station but misjudged distance a little which led to a slightly lengthier cool down.

7 AM

Running intervals 43:00 [4] 11.2 km (3:50 / km) +145m 3:36 / km
shoes: New Balance 1500 V4

11 x 3'(1') @ tempo. Felt ripper in the first one, dropping an avg of 3:10 after slowing myself from the 2:55min/km I started at... Unfortunately this quickly declined, but the rest were pretty even and respectable - between 3:20-3:30.

Nice to get my first tempo session for a while done and dusted. I can hopefully say that I am headed in the right direction with the hip (*touch wood*) - no pain in the efforts, a little tender on cool down.

5 PM

Running warm up/down 12:45 [1] 2.47 km (5:10 / km) +25m 4:55 / km
shoes: ASICS GT 2000 7 2E

Mostly pre gym, just a little bit post.

Strength and Conditioning 1:00:00 [3]

Tired and motivation low but once I got going it was all g.
Glute warm up.
3 x (leg press @ 120kg x 10, TRX hanging row x 12)
3 x (arabesque @ 30kg x 12, shoulder press @ 12kg x 12)
3 x (split squat @ 18kg x 12, chest press @ 12kg x 12)

Thursday Apr 11, 2019 #

12 PM

Strength and Conditioning 15:00 [2]

Core at lunch

2 PM

Running 35:33 [2] 7.43 km (4:47 / km) +68m 4:35 / km
shoes: ASICS GT 2000 7 2E

Easy from Springvale to Dandenong to run hydrotherapy. Was running a tad late so a bit speedier than planned but felt good. Listening to a podcast on shoulder pain after seeing 4 shoulders this morning - go to love reactive learning.

4 PM

Running 32:06 [1] 6.42 km (5:00 / km) +100m 4:38 / km
shoes: ASICS GT 2000 7 2E

Commute home from Dandenong featuring 3 trains on 3 different lines and a fair bit of running. Got to love replacement buses.

Wednesday Apr 10, 2019 #

6 AM

Running long 2:00:16 [3] 27.04 km (4:27 / km) +302m 4:13 / km
shoes: ASICS GT 2000 7 2E

Long run ITW with 8 x 4'(50") @ Threshold. Felt rough waking up but 30 second cold shower and anzac biscuit later and I was ready to go. Hip a bit tender through first 5km but is generally worse when first getting up so was happy to let this slide. Felt good from here on and started the threshold at 40 minutes. First few good, rough for 3-5, 6-7 ok and then 8 struggling. Happy to keep consistent pace throughout though and didn't completely die in the final stretch.

C • Nice! 5

5 PM

Strength and Conditioning 10:00 [2]

Hip rehab exercises

Tuesday Apr 9, 2019 #

7 AM

Strength and Conditioning 35:00 [3]

Pilates leg strength.

4 PM

Running 51:12 [2] 10.59 km (4:50 / km) +170m 4:29 / km
shoes: ASICS GT 2000 7 2E

Was going to double today but hip was a little sore in the morning so opted for just one run at a "moderate pace". Ran from work to train to skip replacement buses and actually felt relatively rough... Legs feeling heavy and tired all over (?from gym this morning) but no specific hip pain which was nice.

5 PM

Running 11:30 [1] 2.1 km (5:29 / km)

Commute home from train.

Monday Apr 8, 2019 #

12 PM

Strength and Conditioning 15:00 [2]

Core at lunch at work

5 PM

Running 42:30 [2] 8.79 km (4:50 / km) +202m 4:20 / km
shoes: ASICS GT 2000 7 2E

Hip still a little tender but nervy pain not present and felt better than yesterday. Very close to copping a rest day beforehand but happy to get it done. Got a bit speedy at the end as trying to make the dentist in time.

Sunday Apr 7, 2019 #

8 AM

Running 40:00 [1] 7.77 km (5:09 / km) +125m 4:46 / km
shoes: ASICS GT 2000 7 2E

Easy hangover run in Wandin. Found some nice trails to run on which was mint. Hip quite a bit sore from yesterday - more from the festival I went to in the afternoon than the run though I think - spending the whole afternoon on my feet and doing a fair bit of below average dancing.

Saturday Apr 6, 2019 #

10 AM

Running warm up/down 25:10 [2] 5.24 km (4:48 / km) +39m 4:38 / km
shoes: ASICS GT 2000 7 2E

Some minor hip feels in first couple of minutes but this resolved and running felt quite good from here on.

11 AM

Running intervals 59:00 [2] 15.0 km (3:56 / km) +120m 3:47 / km
shoes: ASICS GT 2000 7 2E

10*5'(1') @ Threshold on the Warbuton rail trail. Quite a nice day out for it and very gentle downhill for first 6 meant I was feeling quite quick. Turned at 6 so I could meet the rest of my family at a cafe on the trail which meant the last 4 were a very gentle uphill - making the session have a nice hard finish.
Happy to get this one done and feel actually quite good, things starting to look up.

Friday Apr 5, 2019 #

4 PM

Running 40:17 [1] 9.01 km (4:28 / km) +49m 4:21 / km
shoes: ASICS GT 2000 7 2E

Easy from Ash's house after a day of visiting wineries. Not surprisingly I felt very rough but hip felt relatively good.

Thursday Apr 4, 2019 #

6 AM

Running long 2:10:20 [2] 27.2 km (4:47 / km) +324m 4:31 / km
shoes: ASICS GT 2000 7 2E

Trying to claw back some long distance conditioning. Opted for a long slog into work and glad to have crossed this mental hurdle (first proper long run since 19th feb..). Didn't add any threshold today as thought I should follow at least one physio principle and not change two things at the same time.

Hip a little tight at the start but warmed up ok and felt pretty similar the whole way. No bonk which was nice but it was a pretty cruisy pace. Fingers crossed the hip will pull up ok, feels good so far.

4 PM

Strength and Conditioning 45:00 [3]

Weighted leg session. Just played around with what felt normal (i.e. no pain, nervy feels) and got through a relatively well.
Glute warm up
3 x (12 leg press @ 100kg, 12 TRX row)
3 x (12 arabesque L + R 20-25kg, 10 TRX chest press)
3 x (12 split squat 15-20kg, 8 TRX push up)

Wednesday Apr 3, 2019 #

7 AM

Strength and Conditioning 15:00 [2]

Bit slow getting moving this morning so didn't get to Springvale till 740, not leaving myself enough time for a pre work run. Did a core session instead and swapped the run for lunch time.

12 PM

Running 40:36 [1] 8.18 km (4:58 / km) +60m 4:47 / km
shoes: ASICS GT 2000 7 2E

Another easy at lunch - similar feeling to yesterday with some fatigue still kicking around. Lovely day out though, sun shining but not too hot.

4 PM

Running 13:00 [1] 2.6 km (5:00 / km) +50m 4:34 / km
shoes: ASICS GT 2000 7 2E

Commuter running home. Was going to do a double but feeling a tad tired and want to get a proper training in tomorrow.

Tuesday Apr 2, 2019 #

12 PM

Running 40:00 [1] 7.8 km (5:08 / km)
shoes: ASICS GT 2000 7 2E

Too sleepy to do this in the morning. No nervy pain/discomfort which was nice but a bit stiff and sore like I was pre race over the weekend around the front of hip and laterally. Pretty fatigued though today so left it at just one run, will do strength this pm.

5 PM

Strength and Conditioning 45:00 [3]

On the pilates reformer, going some glute and quad work. Nice to get some burning glutes with no hip pain. Also I am starting to get huge and can do 3 x 10 normal people push ups with good form...

Monday Apr 1, 2019 #

7 AM

Running 40:45 [1] 8.01 km (5:05 / km) +61m 4:54 / km
shoes: ASICS GT 2000 7 2E

Easy pre work. Got home very late last night but slept well and felt surprisingly rested - tiredness will most likely hit tomorrow. Bit of nerve feels through the front of my thigh and into groin - going to be careful this week.

12 PM

Strength and Conditioning 15:00 [2]

Easy core at lunch and then a stretch

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