Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brodie Nank

In the 31 days ending Mar 31, 2012:

activity	#	time	miles		km		+m	load
Running	26	17:36:08	131.71	(8:01)	211.97	(4:59)	2244	178045.4
Forest Orienteering	12	8:06:18	49.66	(9:48)	79.92	(6:05)	2105	88229.8
Mountain Biking	6	5:20:20	48.97	(9.2/h)	78.81	(14.8/h)	884	51167.6
Strength and Conditioning	7	3:51:30						39388.0
Sprint Orienteering	4	1:25:07	11.91	(7:09)	19.16	(4:27)	119	15856.7
Indoor Soccer	1	40:00						7028.8
Total	49	36:59:23	242.25		389.86		5352	379716.3

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Saturday Mar 31, 2012 #

1 PM

Running warm up/down 24:00 [3] 5.2 km (4:37 / km) +20m 4:32 / km
shoes: Karhu Fast

2 PM

Running race (Heritage forest) 25:08 [5] 7.03 km (3:35 / km) +30m 3:30 / km
shoes: Karhu Fast

First xc/road race of the year with my running club. 3 laps of heritage forest, a gravel track that can be a bit skippy in spots. There was a hell of a wing today and seemed to be coming from everywhere but was worst on 800m stretch on each lap. Was second back marker with two other guys and stayed with them for first lap but then split. Pretty happy with my run, considering the conditions, 27th place and 3rd fastest with the fastest being a guy who is about to go to Poland for the world uni games for xc.

Friday Mar 30, 2012 #

6 PM

Mountain Biking 1:00:00 [2] 13.5 km (13.5 kph) +150m

Thursday Mar 29, 2012 #

4 PM

Running warm up/down 22:00 [3] 4.66 km (4:43 / km) +20m 4:37 / km
shoes: Karhu Fast

Sprint Orienteering intervals 26:25 [5] **** 5.33 km (4:57 / km) +28m 4:50 / km
shoes: Karhu Fast

Wednesday Mar 28, 2012 #

4 PM

Running warm up/down 26:00 [3] 5.74 km (4:32 / km) +56m 4:19 / km
shoes: Karhu Fast

Running intervals (Cruise intervals) 28:00 [4] 7.44 km (3:46 / km) +20m 3:43 / km
ahr:178 max:189 shoes: Karhu Fast

Tuesday Mar 27, 2012 #

4 PM

Strength and Conditioning 30:00 [4]

Hard sesh.

5 PM

Mountain Biking 1:00:01 [3] 15.6 km (15.6 kph) +150m

Easy ride in Kate reed and surrounding roads.

6 PM

Note

10 minutes stretching.

Monday Mar 26, 2012 #

4 PM

Running (Recovery) 50:30 [2] 9.07 km (5:34 / km) +155m 5:08 / km
ahr:143 max:158 shoes: Karhu Strong

Still feeling pretty sore, keen for a ride tommorrow.

5 PM

Note

10 minutes of stretching.

Also ran a development session for soccer tonight. $25 cash in hand not bad for 1 hour of my time.

Sunday Mar 25, 2012 #

9 AM

Running warm up/down 26:00 [3] 5.3 km (4:54 / km) +69m 4:36 / km
shoes: Inov-8 X-Talon 212

10 AM

Forest Orienteering race 1:29:18 [4] **** 15.24 km (5:52 / km) +377m 5:13 / km
shoes: Inov-8 X-Talon 212

State event at stags head. One stupid error at 3 where I lost a lot of time (6 min) and then one smaller error at 14 where I came in to high. Other than that, really good except for a 8 minute loss at 7 because the control had been put out in the wrong place. Pretty annoying but can't be helped. Was going to do another course to rack up some kms in the bush but after running around at 7 forever I thought I had ran enough. Good practice on a 1:15000 map before Easter.

6 PM

Indoor Soccer (Game) 40:00 [4]

Dead.

Saturday Mar 24, 2012 #

2 PM

Running warm up/down 40:00 [3] 7.55 km (5:18 / km) +155m 4:48 / km
shoes: Inov-8 X-Talon 212

For both exercises, including some tape collection.

Forest Orienteering (Contours) 14:05 [4] **** 2.44 km (5:46 / km) +72m 5:02 / km
shoes: Inov-8 X-Talon 212

Contours Exersise at connigham. Pretty tricky so I slowed down and concentrated on my nav, really happy with how I did.

3 PM

Forest Orienteering (Bush sprint) 13:52 [5] *** 2.62 km (5:18 / km) +81m 4:35 / km
shoes: Inov-8 X-Talon 212

Not the best area for a bush sprint but it was pretty vague on the scale so I still had to keep in contact while running fast. Good practice.

Friday Mar 23, 2012 #

4 PM

Strength and Conditioning 35:00 [3]

5 PM

Mountain Biking (Recovery) 1:00:01 [3] 14.95 km (14.9 kph) +220m

Good ride in kate reed. Sweet new tracks that were fully sick.

Thursday Mar 22, 2012 #

2 PM

Running intervals 28:30 [5] 5.18 km (5:30 / km) +11m 5:27 / km
ahr:164 max:191 shoes: Karhu Fast

7*500m intervals with 3 minute rest. Felt pretty sore after a hard week but felt good once I had warmed up. Was quite windy and was running on a dirt/gravel track out at tail race that was a bit sloppy. Happy with the times as the distance was 510-520m and the pace for all but the first were around 2:55. First was a little slow as I was trying to figure out the right speed as I usually run with others. Times:
1:35
1:30
1:29
1:30
1:29
1:30
1:30

Running warm up/down 33:30 [3] 7.35 km (4:33 / km) +51m 4:24 / km
shoes: Karhu Fast

Wednesday Mar 21, 2012 #

12 PM

Running warm up/down 21:30 [3] 4.16 km (5:10 / km) +74m 4:45 / km
shoes: Inov-8 X-Talon 212

Forest Orienteering race (Northern All Schools) 34:18 [5] *** 6.56 km (5:14 / km) +161m 4:39 / km
shoes: Inov-8 X-Talon 212

Northern All Schools at trevallyn, got a win but made some errors in some poorly mapped areas. A lot of the rock is mapped to small or to big. Other than that I felt I was running really well through the bush so pretty happy.

5 PM

Strength and Conditioning 32:30 [4]

Hard sesh.

Tuesday Mar 20, 2012 #

6 PM

Running intervals 42:00 [4] 10.86 km (3:52 / km) +34m 3:48 / km
ahr:176 max:187 shoes: Karhu Fast

5*6 minute efforts, aiming for 3:40 min/km pace with a 3 minute float between efforts. Was a really good session and felt really good throughout all although my calves were a little sore as I was forced to run around prospect and I had to run on the roads. DIstances were:

1 - 1.67km
2 - 1.64km
3 - 1.67km
4 - 1.66km
5 - 1.68km

Running warm up/down 25:00 [3] 5.5 km (4:33 / km) +27m 4:26 / km
ahr:158 max:174 shoes: Karhu Fast

12:30 up and down.

Monday Mar 19, 2012 #

8 AM

Strength and Conditioning 35:00 [3]

This session hurt a bit bit glad I did it, a bit sore from yesterday so I think I will ride tonight instead of running.

4 PM

Mountain Biking 50:00 [2] 11.61 km (13.9 kph) +144m

Good ride in Kate reed while the others ran, left the others and pushed a little bit which was good.

Sunday Mar 18, 2012 #

11 AM

Running long (Hills) 2:10:00 [3] 26.05 km (4:59 / km) +512m 4:33 / km
shoes: Karhu Strong

Long run through Kate Reed, down into town, up the hospital hill, down David street to hobblers bridge and then along the river to royal park where they were having a huge regatta and at this point I had run 20km in 1 hour 35 min. The next part was death, I had to finish at the top of trevallyn so already had a fair bit of climb but foolishly tried to run the zig zag which was alright but made the rest of the run absolutely shithouse and I really struggled at the end.

Saturday Mar 17, 2012 #

10 AM

Running warm up/down 40:00 [3] 8.0 km (5:00 / km)
shoes: Inov-8 X-Talon 212

11 AM

Forest Orienteering (Corridor) 36:30 [4] 5.3 km (6:53 / km) +220m 5:42 / km
shoes: Inov-8 X-Talon 212

Very tricky corridor exercise at mt Pearson at st Helen's. Was heaps hard trying to figure out the contours when you couldn't see the whole map. Error at 1 where I thought the big gully was a hill and another error at 9 where I thought the north line was a creek and second guessed myself. Really happy with my nav though and felt good in the tough terrain. Not sure on climb, could have been more as my garmin cookda.

1 PM

Forest Orienteering (Attackpoints) 38:00 [4] **** 4.8 km (7:55 / km) +140m 6:55 / km
shoes: Inov-8 X-Talon 212

Different attackpoint Exersise where the inside of the circle was white. Really tricky and a heaps harder running. Mistake at 1 as the tape had been knocked onto the ground and I thought there must have been a mapping error. After that quite good but I slowed the pace at 5 so jake could follow me and watch how I orienteer. Also stopped a few times to talk him through my process. Pretty good day all up and some good training.

Friday Mar 16, 2012 #

Note
(rest day)

Full rest day today. Felt like doing something, a strength session at the least, but decided that a full rest would be better. Did play some tennis for an hour in the afternoon though which was pretty good, found out I have the shittest backhand going round.

C • Yay! you listened to me! remember that saying! 2

Thursday Mar 15, 2012 #

2 PM

Running warm up/down 21:10 [3] 2.6 km (8:08 / km) +30m 7:42 / km
ahr:156 shoes: Karhu Fast

Running tempo 40:00 [4] 10.04 km (3:59 / km) +40m 3:54 / km
ahr:174 shoes: Karhu Fast

Tempo run on the gravel/dirt/boardwalk tracks of tailrace and seaport. Wet day so the majority of the run was quite hard on muddy gravel tracks. Felt really good holding just over 4min/km and then sped up through the last km's.

Wednesday Mar 14, 2012 #

4 PM

Running warm up/down 40:00 [3] 6.5 km (6:09 / km) +50m 5:56 / km
shoes: Inov-8 X-Talon 212

Warm down was shadowing will at a pretty slow pace. Tried to slow down the warm up as I wasn't going as hard today.

5 PM

Forest Orienteering race (Kate reed) 37:56 [3] ** 5.2 km (7:18 / km) +180m 6:13 / km
shoes: Inov-8 X-Talon 212

Twilight at Kate reed. Ran pretty Cruisy as this was supposed to be an easy run, probably ran around 6.5km as I stayed on tracks but I didn't have my garmin.
Somehow I won but I am guessing this is because if the confusing new tracks that weren't mapped but that I knew were there cause I go riding in Kate reed all the time.

Tuesday Mar 13, 2012 #

4 PM

Mountain Biking (Recovery) 1:00:18 [3] 15.35 km (15.3 kph) +150m
shoes: Karhu Strong

Good ride in Kate reed with a start and finish on the road.

5 PM

Note

10 minutes stretching.

C • you've had a cold for 197 d... 3

Monday Mar 12, 2012 #

10 AM

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Inov-8 X-Talon 212

Did control collection afterwoods walking which was absolutely shithouse.

C • Collection 2

11 AM

Forest Orienteering race (Livelys Bog) 37:47 [5] **** 6.0 km (6:18 / km) +210m 5:22 / km
shoes: Inov-8 X-Talon 212

Another great run to finish off the weekend. Was a big shock coming back to Tassie, a lot harder to run, especially in the shitty marshes of Livelys Bog. Made a little error at 3 where I got distracted by Ash but after that my race was pretty much mistake free, I just felt a little fatigued from the races on the weekend. Must have run pretty good though because the next placings were Shaun. Jarrah and Ash who all had trouble and ran over 60 minutes.

Sunday Mar 11, 2012 #

9 AM

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: Inov-8 X-Talon 212

Forest Orienteering race (Chinamans Flat) 1:22:49 [5] **** 15.2 km (5:27 / km) +500m 4:41 / km
shoes: Inov-8 X-Talon 212

Another good run. Was 1st to the first control of people on my loop and built into my race but was making little errors throughout the 1st loop becasue I was being distracted by others. The 2nd loop was better as I had got used to the race and pushed to the front of my group with Lauchy. Caught Ian at 19 in the shitty bracken and went into the map change with him just ahead of Lauchy. The last loop was pretty much run the whole with Ian. I attempted to drop him throught the first part of the loop, except I made some little errors at the circle that allowed Ian to stay just behind me. Caught up to Alex and some USA guy and caught them by 26. Ended up running the rest of the course in a goup of 4 with lots of changeovers of the lead. On the way to 35 me and Ian pushed away from Alex and USA guy. I lead Ian into 35 but a faceplent on a log allowed him to make a break and try as I might I could not make back the distance. Pretty happy to get a 3rd place though.

Long Distance ME 2 - Splits

Saturday Mar 10, 2012 #

Event: Eureka Challenge, SILVA NOLs

9 AM

Running warm up/down 40:00 [3] 8.0 km (5:00 / km)

For both events.

Sprint Orienteering race (University of Ballarat) 13:36 [5] 3.48 km (3:54 / km) +45m 3:40 / km
shoes: Karhu Fast

Good run. Slow at the start getting into the the navigation but built up from this and pushed hard through the easier legs through the middle of the race. Pretty happy with how I went, no real errors but lost about 15 secs on the first and about 20 more all up in 3, 5 and 13.

12 PM

Forest Orienteering race (Surface Hill) 31:57 [5] **** 6.24 km (5:07 / km) +98m 4:45 / km
shoes: Inov-8 X-Talon 212

Another good run, feeling good to be more consistent with my navigation. Again built up into my race but don't think I pushed myslef through the middle of the race, losing about 1 min 8,9,10. Really happy with my nav through the intense stuff and only a few small 15 sec errors at 4,10 and 19.

M Junior Elite - Splits

Middle DistanceM Junior Elite - Splits

Friday Mar 9, 2012 #

6 AM

Mountain Biking 30:00 [2] 7.8 km (15.6 kph) +70m

Easy ride this morning in kate reed, although a minor crash nearly turned into something worse.

9 AM

Note

Won two weekend passes sprinting around a park. Made 220 so not a bad start to the day :)

Thursday Mar 8, 2012 #

2 PM

Running warm up/down 27:43 [3] 5.43 km (5:06 / km) +30m 4:58 / km
shoes: Karhu Strong

Running intervals 15:00 [3] 2.6 km (5:46 / km) +15m 5:36 / km
shoes: Karhu Strong

5*1 min efforts with 2 minutes walking rest beween. Good session that was hard but not to long so a good taper for the weekend.

Wednesday Mar 7, 2012 #

4 PM

Strength and Conditioning 31:30 [3]

Good sesh.

5 PM

Running warm up/down 21:48 [3] 4.51 km (4:50 / km) +15m 4:45 / km
shoes: Karhu Fast

Sprint Orienteering race (Tempo) 26:13 [4] *** 6.31 km (4:09 / km) +26m 4:04 / km
ahr:178 max:189 shoes: Karhu Fast

Twilight event at Windsor Park. Got to use the school today so it was slightly better than last time. Ran really well at a good tempo pace and felt quite good physically but made a error at 11 and a stupid error at 16.

Tuesday Mar 6, 2012 #

4 PM

Running warm up/down 27:54 [3] 5.85 km (4:46 / km) +206m 4:03 / km

Couldn't do a warm down at the uni so ran some of the way home, included 188m of climb.

Sprint Orienteering intervals 18:53 [5] **** 4.04 km (4:40 / km) +20m 4:34 / km
ahr:177 max:188 shoes: Karhu Strong

Spint intervals at UTAS all though the complex building part. Four intervals with a jog to the next start and a minute rest when I got there. Felt really good navigating except on the second int at number 3 and 4 where I didn't have an exit direction twice in a row.

Monday Mar 5, 2012 #

9 AM

Strength and Conditioning 37:30 [3]

Longer session today.

4 PM

Running (Recovery) 54:05 [2] 8.49 km (6:22 / km) +142m 5:53 / km
ahr:141 max:160 shoes: Karhu Strong

Good run with the monday running group in Kate Reed.

Sunday Mar 4, 2012 #

2 PM

Running warm up/down 30:50 [3] 7.12 km (4:20 / km) +82m 4:06 / km
shoes: Inov-8 X-Talon 212

Fast warm up/down today as I was feeling really good and wanted to turn it into a sort of tempo run. Pushed up the hill home in the warm down and felt really good.

3 PM

Running hills (Terrain) 25:00 [5] 3.47 km (7:12 / km) +160m 5:51 / km
ahr:168 max:187 shoes: Inov-8 X-Talon 212

2*4*1 min hills in the terrain with 2 minutes between reps and a 5 min jog recovery to the next hill between sets. Was a pretty hard session, especially as the terrain was quite thick underfoot and included a lot of jumping over logs. Really good session.

Saturday Mar 3, 2012 #

9 AM

Running warm up/down 45:30 [3] 8.2 km (5:33 / km)
shoes: Inov-8 X-Talon 212

For both exercises, some in terrain and some on tracks.

10 AM

Forest Orienteering (Corridor exercise) 34:52 [4] ***** 5.28 km (6:36 / km) +28m 6:26 / km
shoes: Inov-8 X-Talon 212

Made a road trip to Hobart to got to pittwater, was worth it. Very tricky stuff in the vague northern part at first with a nice finish out of the horrible green. Felt really good and only made a few small errors. Happy as I managed to stay on contact the entire time.

12 PM

Forest Orienteering (Attackpoint Exersise) 34:54 [4] ***** 5.04 km (6:55 / km) +38m 6:40 / km
shoes: Inov-8 X-Talon 212

Attackpoint Exersise that ventured into the toughest parts of pittwater, the tip and the strip alongside the beach. Quite hard Exersise where picking a good attackpoint was essential. Felt incredibly good with my navigation and had really good attacpoints that worked for me.

Friday Mar 2, 2012 #

11 AM

Running (Recovery) 30:00 [2] 5.25 km (5:43 / km) +195m 4:49 / km
shoes: Karhu Strong

Easy run in my free period with shaun. Went over on my ankle which was really annoying but a bit of ice and it was all good.

6 PM

Strength and Conditioning 30:00 [3]

Really hard session, pushed hard.

Thursday Mar 1, 2012 #

4 PM

Running 25:00 [3] 4.5 km (5:33 / km) +25m 5:24 / km
ahr:147 max:164 shoes: Karhu Fast

10 up, 10 down and 5 strides

Running 20:00 [5] 4.32 km (4:38 / km) +20m 4:31 / km
ahr:168 max:190 shoes: Karhu Fast

4x3 min efforts at royal park. Very hard today as it was windy and the grass was a bit soft from recent rain. Was only going to do 3 but decided that I might not do one of my speed sessions next week so I can have a mini taper for NOL so I pushed hard today. Distances were:
970m
940m
940m
970m

average - 955m.

5 PM

Note

Stretching 10 mins.

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