Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brodie Nank

In the 31 days ending May 31, 2014:

activity	#	time	miles		km		+m	load
Running	23	18:01:25	147.09	(7:21)	236.72	(4:34)	2444	186081.1
Strength and Conditioning	11	7:01:35						71925.5
Road bike	5	2:55:06	43.43	(4:02)	69.9	(2:30)	431	28827.2
Forest Orienteering	3	2:13:22	14.3	(9:19)	23.02	(5:48)	429	23319.8
Swim	2	51:00	1.34	(38:11)	2.15	(23:43)		8572.1
Total	41	31:02:28	206.16		331.79		3304	318725.8

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Friday May 30, 2014 #

11 AM

Running 20:00 [3] 4.53 km (4:25 / km) +45m 4:12 / km
shoes: Mizuno Wave Rider

Cruisy run with six 20 second efforts chucked in.

Wednesday May 28, 2014 #

5 PM

Running long 1:30:00 [3] 19.69 km (4:34 / km) +259m 4:17 / km

Had a big day at uni so couldn't do this session till just before 6 which meant I was on edge the whole time, Frankston is a shifty place after dark. Had to stick to footpaths as I nearly rolled my ankle when I tried to run on dirt tracks. Legs were really sore before I ran and it was tough stuff but I ran quite well.

8 PM

Strength and Conditioning 34:30 [5]

Short hard core followed by leg strength. Legs were very sore, rest day will be well needed tomorrow.

Tuesday May 27, 2014 #

6 PM

Running intervals 33:30 [5] 7.6 km (4:24 / km)
shoes: Mizuno Wave Rider

Melbourne Uni Intervals.

Made the trek up to Melbourne for this session and it was well worth it. We did a killer session, 6x1km with decreasing recoveries (5 min, 4, 3, 2, 1). Wanted to try to keep the same pace throughout but probably went out a little too hard. Ran with Ian and Duncan for the first 3 and then Ian smashed out for the last 3 and I ran with Duncan. Times were:

3:07
3:05
3:07
3:06
3:09
3:11

Running warm up/down 36:35 [3] 6.63 km (5:31 / km)

I missed the first 10 minutes of the warm up and I still had time for a 20 minute warm up. A few laps followed by lots of drills for the warm up and then a cool down around princess park.

Monday May 26, 2014 #

4 PM

Road bike 40:07 [3] 16.01 km (2:30 / km) +115m 2:25 / km

Fairly cruisy ride. Legs feeling really sore from the weekend, time to take advantage of the physios that I live with!

6 PM

Strength and Conditioning 41:35 [3]

Core stability session with some quad activation stuff after. Didn't want to do too much heavy leg work as I want to do Melbourne uni intervals tomorrow.

Sunday May 25, 2014 #

11 AM

Running warm up/down 15:00 [3] 3.2 km (4:41 / km) +35m 4:27 / km

Warm up for main race.

Forest Orienteering race 43:50 [3] ***** 7.87 km (5:34 / km) +144m 5:06 / km
shoes: Inov-8 X-talons 212

Race info to come.

C • Race info 1

12 PM

Running 20:00 [3] 4.22 km (4:44 / km) +82m 4:19 / km

Between the two races so me and Matt could get our target of 1 hour and 45 mins. Felt a lot hillier than this and we pushed fairly close to tempo pace.

1 PM

Forest Orienteering race 14:22 [5] **** 2.77 km (5:11 / km) +35m 4:53 / km
shoes: Inov-8 X-talons 212

Had already visited most of the controls so wasn't a super tricky course but was good to do at full pace and still remain in contact. Couldn't get past Bryan so just sat on his tail while making sure I knew where I was so I could try to take a shortcut. However Bryan didn't deviate enough of course for me to get an advantage to get past so he beat me to the finish. Suppose this is something that could happen in a relay so was happy to keep up while remaining in contact.

Running 13:00 [3] 2.62 km (4:58 / km) +41m 4:36 / km
shoes: Mizuno Wave Rider

Warm down after second race to make total time up to 1 hour 45 mins.

Saturday May 24, 2014 #

5 PM

Running warm up/down 33:15 [3] 6.62 km (5:01 / km) +56m 4:49 / km

Running race (3km time trial) 9:42 [3] 3.0 km (3:14 / km) +11m 3:11 / km

Did a 3km time trial with Matt in Kilmore. Picked what we thought was a good loop and it turned out to be ok, just a little wind and a small climb. Started out way to hard and then struggled in the last km. Splits were:
3:03
3:17
3:22

6 PM

Strength and Conditioning 30:00 [3]

Matt did the first set with me but pussed out on the second.

Friday May 23, 2014 #

Note
(rest day)

Assignment d day.

Thursday May 22, 2014 #

7 AM

Running 37:46 [3] 8.12 km (4:39 / km)
shoes: Mizuno Wave Rider

Cruisy run before uni. Assignment d day tomorrow...

Wednesday May 21, 2014 #

5 PM

Road bike 31:15 [3] 12.1 km (2:35 / km) +75m 2:30 / km

Easy run as my nose felt too blocked up in the morning to go swimming.

7 PM

Strength and Conditioning 45:00 [3]

Long core session followed by some leg strength

Tuesday May 20, 2014 #

Running (Easy) 32:43 [3] 6.57 km (4:59 / km) +44m 4:49 / km
shoes: Mizuno Wave Rider

This is a VERY easy 5 days for me, with a harder weekend planned. The aim of this was to fully recover from the 4 week block of training that was fairly hard on the body. This works well for me as my honours assignment is due on Friday and I have a busy week as well. I plan to do a 3km time trial or parkrun (5km) on Saturday followed by a 110 min run on Sunday (incorporating the Victorian state league race).

Today was just an early morning cruise down to the beach, along the foreshore and then back home through the botanic gardens (yes frankston has a botanic gardens..). Highlight of the day was finishing my draft for the protocol for my systematic review! only 4 days of fixing it up until I am free!!!! At least until next semester anyway..

Monday May 19, 2014 #

Note
(rest day)

Pretty happy with the last 3 weeks of training (and Easter before that). Feeling pretty strong and fast. Easy week this week, with a time trial and long run at the end. Will be interesting to see if I can turn this good training into a pb. Main goal from here is to remained uninsured, it's going well for me so far!

C • Predictive text fail 1

Sunday May 18, 2014 #

8 AM

Running warm up/down 25:25 [3] 5.52 km (4:36 / km) +29m 4:29 / km

Running intervals (Fartlek) 32:00 [4] 8.17 km (3:55 / km) +24m 3:52 / km
shoes: Mizuno Wave Rider

JWOC relay simulation:
Very late night last night with two 21sts, didn't get to bed to 3. Had a big day of study as well which meant I had to get up at 8 to go running.

In the warm up, everything was sore from yesterday, but after 15 mins I was feeling pretty good. Did my classic Fartlek session, 6 lots of 30 on, 90 off, 30 on, 60 off, 30 on, 30 off, 30 on, 15 off and 30 on. Felt fairly good, I think this is one of the fastest I have done this session so pretty happy.

5 PM

Strength and Conditioning 36:00 [4]

Short core and the leg strength. Very dead after this session.

Saturday May 17, 2014 #

12 PM

Running warm up/down 25:30 [3] 5.4 km (4:43 / km) +58m 4:29 / km

Running hills 40:00 [5] 7.78 km (5:08 / km) +302m 4:18 / km
shoes: Mizuno Wave Rider

JWOC Middle Final Simulation:
There was a race on in Bendigo today which I would have loved to go to but unfortunately honours is taking over my life at the moment :( Positive is that this time next week I will be free!!!!!!

Super happy with this session though as I knew it was going to be hard. Certainly the most lactic I have felt in the legs for a while and my heart rate was crazy! Saved this hill for this week as it was a little steeper than the others and is a grass/dirt track with lots of bends to simulate orienteering a little more than just running up road. Did 10 x 1 min 30 sec efforts on a 4 minute cycle (with jog down recovery and 30 sec rest at bottom). Went out a little hard and struggled in the last few to maintain the same distance. Motivated myself a lot of the way using visualisation of the aussies kicking butt at JWOC, not sure if this helped.... Distances were:

350m, 340m, 360m, 360m, 360m, 350m, 350m, 340m, 350m, 360m

Friday May 16, 2014 #

11 AM

Running warm up/down 30:00 [3] 6.45 km (4:39 / km) +53m 4:28 / km

12 PM

Running tempo 25:00 [5] 6.81 km (3:40 / km) +31m 3:35 / km

JWOC middle qualification simulation:
As you can imagine there is no maps near Frankston to do a trial race on so settled for a 25 minute tempo at a faster pace than normal. Think I went out too hard as it was hard on the way back (although that could have been due to the wind also). Good session, felt smashed at the end, next few days should be tough!

3 PM

Strength and Conditioning 40:30 [3]

Long core and short leg strength.

Thursday May 15, 2014 #

Note
(rest day)

Just a big day of uni and study. Delicious.

Wednesday May 14, 2014 #

11 AM

Running long (JWOC long simulation) 1:30:00 [4] 20.21 km (4:27 / km) +281m 4:10 / km
shoes: Mizuno Wave Rider

Long run with 30 min tempo in the middle.
Legs were a little sore after yesterdays session so knew that this session was going to be a struggle. Cruised nicely for the first 30 mins, adding some hills for some climb. However when it hit 30 minutes I was at the bottom of a long hill that involved 3km of climbing (with a few downhills). Wanted to do my tempo at 4:15min/km overall so tried to sit at a comfortable pace up the hill, which ended up being 4:20-4:25min/km. When I hit the downhill/flat though my legs were still turning over nicely and I pushed out the rest so that I ended up covering 7.42km in 30 mins (4:03min/km). Cruised the last 30 mins as it was a slight downhill the whole way apart from one initial climb.

Felt quite good on this run and was focusing on not letting my cadence drop in the tempo part (even when I was fatigued). Smashed some electrolyte when I got home and then headed to class.

Tuesday May 13, 2014 #

11 AM

Running warm up/down 30:00 [3] 6.26 km (4:48 / km) +45m 4:38 / km

Running intervals (JWOC sprint simulation) 27:30 [5] 6.78 km (4:03 / km)
shoes: Saucony Grid Type A4

Today, like all days this week, was super busy so I had to settle for an interval session instead of going into the city to find a sprint map. Decided to try to run for the estimated winning time for the sprint hard (around 13-14). Did 4*3 minute efforts and then a taper off extra bit at the end (1min, 30 sec, 15 sec) bringing my total hard effort up to 13:45.

Didn't want to do 5 as this was my first interval session for a while and I didn't want to come out of it with really stiff calves. Ended up feeling the calves in the 3rd and 4th but a good warm down and stretch made them feel better. Distances for efforts:

1. 3:00 - 1.03km
2. 3:00 - 0.99km
3. 3:00 - 1.02km
4. 3:00 - 0.99km
5. 1:00 - 0.37km
6. 0:30 - 0.18km
7. 0:15 - 0.10km

Super happy with this session and especially the times as it was on grass (quite speedy grass though). Just getting 3 weeks of solid training together has made me feel so much fitter! Number one priority from here till JWOC is to make sure I don't get injured!

Had some electrolytes after to try to simulate my recovery after the race at JWOC.

4 PM

Strength and Conditioning 40:00 [3]

Core stability session.

Monday May 12, 2014 #

7 AM

Road bike 31:36 [2] 12.13 km (2:36 / km) +70m 2:32 / km

Had planned to do a run but calves were a little right and didn't want to risk making then worse, I have a big week this week. Cruisy ride instead.

Sunday May 11, 2014 #

11 AM

Running warm up/down 30:05 [3] 6.46 km (4:39 / km) +48m 4:29 / km
shoes: Mizuno Wave Rider

12 PM

Running tempo 35:00 [4] 9.16 km (3:49 / km) +38m 3:45 / km
shoes: Mizuno Wave Rider

Didn't go to the Mother's Day classic as i didn't need to run for anyone and decided my tempo run would be better suited and less likely to injure me. Felt really good in this tempo run but legs were feeling a little heavy. Concentrated on keeping my cadence up and keeping a fairly constant pace.

4 PM

Strength and Conditioning 41:00 [3]

Core + a little big of leg strength (physio exercises).

Saturday May 10, 2014 #

Note
(rest day)

Very slow day studying at uni... Was going to go to the Bendigo event but couldn't really defend travelling for 6 hours when I had so much to do. Was going to train today but there is a possibility that I am running the mothers day classic tomorrow. If I don't run it I will just do my tempo session at uni.

Friday May 9, 2014 #

3 PM

Running long 1:41:16 [3] 21.48 km (4:43 / km) +303m 4:24 / km
shoes: Mizuno Wave Rider

Nice long run after I finished uni. Pretty sure my watched dropped out at one point, which might explain the decreased climb to what I would have expected. Not a bad run, legs feeling heavy by the end.

Thursday May 8, 2014 #

7 AM

Swim 26:00 [3] 1.1 km (23:38 / km)

Nice swim, 2 lots of 550m with a small rest between.

3 PM

Road bike 30:00 [3] 11.66 km (2:34 / km) +96m 2:28 / km

Cruisy ride after uni before getting ready for the ball.

Wednesday May 7, 2014 #

9 AM

Running warm up/down 26:37 [3] 5.61 km (4:45 / km) +20m 4:40 / km

Running hills 38:30 [3] 8.07 km (4:46 / km) +266m 4:06 / km

Good hills session up Olliver's Hill. Aiming for the 16 mins of hill effort so did 7*2:20 (just under for all). Recovery was the jog down and a small rest to make it a 5:30 cycle. Watch seems to have stuffed up on the climb as it said only 215, but the starting elevation was 12m (I'm guessing this was closer to 5m as I was pretty much at sea level) and the end elevation was 50m. Also the watch said I did 70m in the warm down, a warm down that was flat and downhill without any climb...

Overall another good session, feeling the burn in all and struggling in the last 2 (I think I paced myself pretty good). Very happy to be getting some consistent training in finally!

6 PM

Strength and Conditioning 41:30 [3]

Short core session, followed by leg strength.

Tuesday May 6, 2014 #

11 AM

Running long 1:23:21 [3] 18.5 km (4:30 / km) +251m 4:13 / km
shoes: Mizuno Wave Rider

Managed to get some more climb into this run but still struggling. Probably doesn't help that the highest point in Frankston that I know of is only 161m above sea level (and it takes a while to get there). Good run regardless, feeling pretty good.

Monday May 5, 2014 #

7 AM

Swim 25:00 [3] 1.05 km (23:49 / km)

Early morning swim. Swam the 1.05km outright, no rest. Pretty happy not to drown.

3 PM

Running intervals 19:00 [3] 3.0 km (6:20 / km)

We were learning about tools to assess exercise capacity and tolerance today so we had to try one of them out. Was a modified form of the beep test, pretty much kept running until everyone else pulled out.

4 PM

Strength and Conditioning 36:30 [3]

Core stability session

Sunday May 4, 2014 #

11 AM

Running warm up/down 20:40 [3] 4.21 km (4:55 / km) +32m 4:44 / km
shoes: Inov-8 X-Talon 212

Forest Orienteering race (State League) 1:15:10 [4] **** 12.38 km (6:04 / km) +250m 5:31 / km
shoes: Inov-8 X-Talon 212

State League at Irish Town. Fairly decent run considering the small amount of sleep I had and the amount of soreness in the legs and lower back I had yesterday (which actually felt pretty good today).

Started out pretty slow, took a while to get the hand of the map. Made a small hesitation at 5 and then a small miss at 7. Possibly could have gone straighter on 9 and then small hesitations at 10, 14 and 15. Lost the most time at 12 where I second guessed myself and had to catch myself at when I saw the junction of the two big erosion systems. Goof from 15 to the finish apart from a small drift on the way to 18 and 22 and a fall at 19.

Overall a good race, not superb but good. Lots of hesitations though which meant I wasn't in full control (lack of sleep could have contributed). Also felt like I wasn't making myself run hard enough. Felt like I was cruising too slowly and actually had to make myself speed up in places. I also think I need to work on hills because I was feeling tired on the uphill but as soon as I got on the flat or downhill I felt like I hadn't even been running.

<http://doma.orienteering.asn.au/show_map.php?user=...>

Saturday May 3, 2014 #

Note
(rest day)

Grooved all day at groovin. Pretty sore legs and lower back due to standing up all day I guess.

Friday May 2, 2014 #

8 AM

Strength and Conditioning 35:00 [3]

11 AM

Running warm up/down 30:00 [3] 6.34 km (4:44 / km) +45m 4:34 / km
shoes: Mizuno Wave Rider

Running tempo 30:00 [4] 7.71 km (3:53 / km) +45m 3:47 / km
shoes: Mizuno Wave Rider

Tempo run in and around langwarrin reserve, so some trails some asphalt bike path. Felt pretty good and held a constant pace, hamstring a little tight on the left when I finished. Tried counting my cadence throughout the effort and sat at 90 pretty much the whole way.

Thursday May 1, 2014 #

4 PM

Road bike 42:08 [3] 18.0 km (2:20 / km) +75m 2:18 / km

Easy cruise to stretch the legs and give the brain a break. Starting to get pretty stressed about my honours project as it seems to be going nowhere. AMP sport stress levels would be looking real good...

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