Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brodie Nank

In the 31 days ending May 31, 2012:

activity	#	time	miles		km		+m	load
Running	25	15:00:03	115.64	(7:47)	186.11	(4:50)	1502	154363.7
Forest Orienteering	10	8:40:02	51.98	(10:00)	83.65	(6:13)	1818	89005.7
Mountain Biking	5	3:40:43	38.06	(10.3/h)	61.25	(16.7/h)	563	36508.2
Strength and Conditioning	5	2:51:00						29765.4
Sprint Orienteering	1	18:58	2.85	(6:40)	4.58	(4:08)	52	3622.6
Total	45	30:30:46	208.53		335.59		3935	313265.7

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Tuesday May 29, 2012 #

6 PM

Strength and Conditioning 37:30 [4]

Monday May 28, 2012 #

4 PM

Running 44:00 [3] 8.4 km (5:14 / km) +25m 5:10 / km
shoes: Karhu Strong

Easy run with shaun and Hannah. Calves hurting again though so going to the physio tommorrow or Wednesday and going easy for the rest of the week.

Sunday May 27, 2012 #

10 AM

Forest Orienteering 41:00 [3] 7.9 km (5:11 / km) +40m 5:04 / km
shoes: Inov-8 X-Talon 212

Long warm up made this into a long terrain run.

11 AM

Forest Orienteering tempo 1:06:00 [4] ***** 10.4 km (6:21 / km) +180m 5:50 / km
shoes: Inov-8 X-Talon 212

Tough navigation training out at pittwater, tried to keep a constant speed and concentrate on nailing nav. Went really well, especially in the low vis vague parts which I was really happy with :)

Saturday May 26, 2012 #

10 AM

Running 31:00 [3] 6.8 km (4:34 / km) +35m 4:27 / km

11 AM

Running tempo 40:00 [4] 10.15 km (3:56 / km) +25m 3:54 / km
shoes: Karhu Fast

Good tempo run around tail race/seaport. Calves started to tighten up at end which was annoying.

12 PM

Forest Orienteering (Nav training ) 36:00 [1] 3.2 km (11:15 / km) +150m 9:07 / km
shoes: Inov-8 X-Talon 212

Just walked around the line exersise as I didn't want to risk hurting my calf, not sure what's going on there...

Friday May 25, 2012 #

4 PM

Mountain Biking 41:00 [3] 11.5 km (16.8 kph) +50m

Absolutely pissing down, the tracks were more like rivers in Kate Reed. Was actually really good :)

5 PM

Strength and Conditioning 30:00 [4]

Thursday May 24, 2012 #

2 PM

Running 34:05 [3] 6.66 km (5:07 / km) +150m 4:36 / km
ahr:151 shoes: Inov-8 X-Talon 212

This was supposed to be the warm up and down for my hard hill session but the soreness in my calf hadn't got better and as much as I wanted to do the session I didn't want to risk it. Felt shit for the rest of the day, feeling as though I should have pushed through but I remembered a phrase I had once been told, "train smart not hard". Still felt pretty horrible, hopefully make up for it on the weekend after an easy ride tommorrow.

Wednesday May 23, 2012 #

9 AM

Running warm up/down 30:11 [3] 6.38 km (4:44 / km) +25m 4:38 / km
shoes: Karhu Fast

Running tempo (Fartlek) 30:00 [5] 7.36 km (4:05 / km) +23m 4:01 / km
ahr:176 max:188 shoes: Karhu Fast

Fartlek with Shaun out to tail race and back. Mixed it up a bit, both controlling the pace in 5 minute intervals. Did a Mona set to start and finish, pretty tough and my calf started to hurt at the finish, hope it's better for tommorrow.

5 PM

Strength and Conditioning 36:30 [4]

Really pushed hard and now feeling the soreness in the core.

Tuesday May 22, 2012 #

4 PM

Running warm up/down 20:00 [3] 3.85 km (5:12 / km) +20m 5:04 / km
shoes: Karhu Fast

Pretty cruisy warm up and down

Running intervals 12:00 [5] 2.7 km (4:27 / km)

6*1min efforts with a 1 min float. Didn't really like the session as it was into the wind and seemed to be over way to quick. Also only he girls were at training so I has noone to chase. Kept a constant 350m metres which was good though. Not so good was the calf niggle near the end of the session :(

Monday May 21, 2012 #

4 PM

Running 44:11 [3] 8.08 km (5:28 / km) +38m 5:21 / km
ahr:144 max:156

Cruisy run.

Sunday May 20, 2012 #

9 AM

Running warm up/down 25:00 [3] 4.5 km (5:33 / km) +150m 4:46 / km

Wu for 1st course, run from finish to assembly to start again and wd from finish to assembly area.

10 AM

Forest Orienteering race 53:51 [4] **** 7.4 km (7:17 / km) +295m 6:04 / km
shoes: Inov-8 X-Talon 212

State Event at Sandstone Valleys, one of the best Tas maps I have run on recently. Happy with my stregnth in the bush but made two stupid little errors which lost me about a minute each. Didn't wear garmin but would have been around 9.8km due to a wide track route to 4 and the mistakes.

11 AM

Forest Orienteering race 33:01 [4] **** 4.75 km (6:57 / km) +210m 5:42 / km
shoes: Inov-8 X-Talon 212

Did a 2nd course to get the distance into the legs, ran course 3 (after already having run course 1) and made no errors at all, really smooth navigation although i had visited some controls. No garmin again but going off others probably ran about 5.6km. Pretty tough day out.

Saturday May 19, 2012 #

12 PM

Running warm up/down 20:20 [3] 4.3 km (4:44 / km) +20m 4:37 / km
shoes: Karhu Fast

1 PM

Running race 17:09 [5] 5.09 km (3:22 / km) +20m 3:18 / km
shoes: Karhu Fast

5km race at tail race on the gravel/boardwalk tracks. Felt super good in the warm up and was flying at the start of the race, averaging 3:15 for the first 2km, on track for my goal of sub 1640. However, after that I died and had no energy to finish with, legs felt fine but had nothing in the tank, couldn't even finish strong. Problem was, had only eaten two pieces of toast all day. Pretty pissed with myself because if I had been smart about my prep, I would have got the time. Something to focus on before JWOC.

2 PM

Forest Orienteering 32:00 [3] 5.5 km (5:49 / km) +100m 5:20 / km

Ran around the training and picked up controls as I went.

Friday May 18, 2012 #

Note
(rest day)

Having a rest to be fully recovered from last weekend. Also a big weekend ahead.

Thursday May 17, 2012 #

4 PM

Running warm up/down 23:45 [3] 4.94 km (4:48 / km) +20m 4:43 / km
shoes: Karhu Fast

Running intervals 16:00 [5] 3.57 km (4:29 / km)
shoes: Karhu Fast

8*400m with 1 min recovery on the gravel, muddy tracks at tail race with the triathlon group. Was a little less than 400m, about 375. Tough session but felt really good, got really close to the fast guys in the group and hence got mud splattered all over me. Held constant 62 and 63. Good session, but quite sore after woods.

Wednesday May 16, 2012 #

4 PM

Mountain Biking 46:13 [3] 12.49 km (16.2 kph) +149m

Faster ride which ventured into Kate reed before it got dark.

Tuesday May 15, 2012 #

4 AM

Running (Recovery) 45:24 [3] 8.03 km (5:39 / km) +56m 5:28 / km
shoes: Karhu Strong

Easy run with the group from royal park, out to tail race and return.

Monday May 14, 2012 #

4 AM

Mountain Biking 30:53 [2] 9.11 km (17.7 kph) +82m

Chilled ride out to had hadspen and back, got a pretty cruisy week planned.

Sunday May 13, 2012 #

9 AM

Running warm up/down 15:00 [3] 3.0 km (5:00 / km) +35m 4:43 / km
shoes: Inov-8 X-Talon 212

10 AM

Forest Orienteering race 1:34:22 [4] **** 17.16 km (5:30 / km) +227m 5:09 / km
shoes: Inov-8 X-Talon 212

NOL long at poppethead in Newcastle. Really happy with this run, ran smoothly from the start and tried to keep a consistent pace so I wouldn't blow up at the end. Little 30 sec error at 3 - looking in the wrong erosion gully, another 30 sec going to 6 when I started to run up the first track, 30 sec at 8 when I got distracted by Alex coming into the control, 30 sec at 11(long control) coming into the control, got confused on the track and came into the green before control. 1 min on 16 with a bad route to start and a poor entry to control. Really happy with this first loop but still a few things to work on with entry into controls. Last loop lost another 2.5 mins over 18, 19 and 20. Was really jumpy as I knew I was just in front at spectator. Just got the win which was good but still have room to improve :)

Long NOL 3 - Splits

Saturday May 12, 2012 #

Event: NOL Round 3 / WOC Selection Trial - 'Coalfields Classic'

8 AM

Running warm up/down 35:00 [3] 7.0 km (5:00 / km) +50m 4:50 / km

For both events.

9 AM

Sprint Orienteering race 18:58 [5] *** 4.58 km (4:08 / km) +52m 3:55 / km
shoes: Karhu Fast

NOL sprint at the university of Newcastle. Fairly good run but a few stupid errors that lost me about a minute all up. Ran to 9 instead of 6 after 5 and took me a while to figure out what was going on (35 secs), little error at 11 that resulted in a poor route choice (10 secs) and a misread of the map leaving 16 which got me stuck in a dead end (10 secs). Lost time in a few other areas but only errors less than 19 secs.

2 PM

Forest Orienteering race 41:20 [5] **** 8.0 km (5:10 / km) +105m 4:51 / km
shoes: Inov-8 X-Talon 212

NOL middle at The Old Pelaw Main Colliery. Decent run but made one large error at 11. Actually nailed the control but thought mine was near a building instead of what I saw as a man made feature that was further down the hill. Didn't bother checking number and continued on into some thick green. Then did a poor relocation, into more green until I finally relocated well and entered the control fuming, right next to the Derrick ( what I thought was a man made feature). Pretty annoying as I should have judged distance and checked the control. On a positive note the rest of the course was pretty much mistake free but slower after my stupid mistake. Only small errors at 9, 13, 20, 24 (went back to check number) and a bit of lost time at
19 where I walked into the control to avoid mistake.

NOL 1 - Splits

Middle NOL 3 - Splits

Friday May 11, 2012 #

Note
(rest day)

Traveling to Newcastle today and have a rest before a tough weekend of racing.

Thursday May 10, 2012 #

3 PM

Mountain Biking 40:28 [3] 11.88 km (17.6 kph) +126m

Easy ride in Kate reed and roads around.

Wednesday May 9, 2012 #

8 AM

Strength and Conditioning 37:00 [3]

12 PM

Running warm up/down 21:30 [3] 4.47 km (4:49 / km)
shoes: Karhu Fast

Running intervals 15:00 [5] 2.68 km (5:36 / km)
shoes: Karhu Fast

Short fast ints, 5*1 min efforts with 2 min rest. Good session and legs were feeling good but still a little sore from last week.

Tuesday May 8, 2012 #

Note

Pretty hectic day at school but also good to have a rest after a tough last week. Ready for the newcastle NOL, pretty keen :)

Monday May 7, 2012 #

4 PM

Running (Recovery) 48:52 [2] 8.36 km (5:51 / km) +75m 5:36 / km
ahr:141 max:168 shoes: Karhu Strong

Nice easy run with Paul, Shaun and Hannah. Pretty good day for running.

Sunday May 6, 2012 #

10 AM

Forest Orienteering (Terrain run) 1:22:55 [3] 13.18 km (6:17 / km) +315m 5:37 / km
shoes: Inov-8 X-Talon 212

Nice terrain run up at russel plains. Really long grass and fairly green in spots but was good to get out into the terrain. Ran with Shaun.

11 AM

Running long 33:40 [4] 7.94 km (4:14 / km) +25m 4:10 / km
shoes: Inov-8 X-Talon 212

Ran from russel plains into town to get picked up at royal park. Included a 5km tempo which I did in around 19:25. Pretty tough at the end of a hard week but got an easy week ahead to recover before the NOL in Newcastle.

Saturday May 5, 2012 #

10 AM

Running warm up/down 10:10 [3] 2.0 km (5:05 / km)

Forest Orienteering 39:33 [3] *** 6.16 km (6:25 / km) +196m 5:32 / km
shoes: Inov-8 X-Talon 212

Contours only Exersise again but this time with extra rock placed on the map to enforce reading the contours. Really good training, actually quite challenging. Took it easy as I had the race in the afternoon but still kept a solid pace, happy with how precise my nav was :)

12 PM

Running warm up/down 19:00 [3] 4.12 km (4:37 / km) +26m 4:28 / km
shoes: Karhu Fast

1 PM

Running race 16:44 [5] 5.03 km (3:20 / km) +54m 3:09 / km
shoes: Karhu Fast

Tough race, was feeling this mornings run but was really happy with the time. Good to see the improvements :)

2 PM

Running warm up/down 15:20 [2] 3.0 km (5:07 / km) +12m 5:01 / km
shoes: Karhu Fast

Ran from cross country to my grandmothers to get picked up.

Friday May 4, 2012 #

4 PM

Mountain Biking 1:02:09 [3] 16.27 km (15.7 kph) +156m

Cruisy ride in Kate reed and on some roads. Nearly cooked it a few times in Kate reed as it was hell muddy. Saw a guy stack right in front of me which was a highlight.

Thursday May 3, 2012 #

4 PM

Running warm up/down 24:00 [3] 4.75 km (5:03 / km) +30m 4:54 / km

16 up (including strides), 8 down.

Running intervals 20:35 [5] 4.28 km (4:49 / km)
ahr:169 max:195 shoes: Karhu Fast

Intervals with the triathlete/running group. More people tonight, 7 altogether. Good hard session, 1*2km 5 min rest then 2*1km with 2:30 rest. Felt like I could have done 3*1km but I was advised to do 2 so I did. Felt really good on the 1km's, liking the fact that I can see my improvements. Times were:
2km - 6:42 (3:21min/km)
1km - 2:58, 3:00 (last one on a wet muddy track).

Wednesday May 2, 2012 #

8 AM

Running long 1:54:23 [3] 25.15 km (4:33 / km) +158m 4:25 / km
ahr:162 max:187 shoes: Karhu Strong

Flatter faster long run before school (started late) on a shitty launceston day, pouring rain and quite chilly. 4km tempo burst (4:00min/km aim) in 15:32 starting at the 19km mark. Felt surprisingly good after I finished.

6 PM

Strength and Conditioning 30:00 [4]

Hard session.

Tuesday May 1, 2012 #

4 AM

Running warm up/down (Terrain) 41:44 [3] 8.4 km (4:58 / km) +198m 4:27 / km

Ran from town, up to trevallyn and checked some controls to help Shaun out. After hills ran to Shaun's to get picked up.

4 PM

Running hills (Terrain) 36:00 [5] 5.12 km (7:02 / km) +232m 5:44 / km
shoes: Karhu Fast

Had the wrong shoes which was a little annoying but session felt really good. 2*5*1 min hills in trevallyn. First set averaged about 235 metres on a smaller incline than usual. Second set averaged around 160 metre on a much steeper, slightly greener hill. Really good session.

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