Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brodie Nank

In the 31 days ending Jan 31, 2019:

	activity	#	time	miles		km		+m	load
	Running	52	38:37:49	291.2	(7:58)	468.64	(4:57)	6514	342973.8
	Strength and Conditioning	11	4:40:00						45916.4
	Forest Orienteering	3	2:37:41	12.96	(12:10)	20.86	(7:34)	440	23491.7
	Sprint Orienteering	5	1:39:27	13.32	(7:28)	21.44	(4:38)	404	17826.4
	Total	63	47:34:57	317.48		510.94		7358	430208.3
averages - sleep:6.3

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Thursday Jan 31, 2019 #

7 AM

Strength and Conditioning 30:00 [3]

Leg strength/activation on reformer. Tendon felt a bit average a few hours later - think some of the single leg stuff with the leg handles may have been contributed to that.

12 PM

Running 37:49 [1] 7.62 km (4:58 / km) +53m 4:48 / km
shoes: Asics GT 2000 6

Easy at lunch as going to dinner then theatre tonight. Tendon feeling a bit questionable, slightly frustrated its not getting better - have only been doing easy runs to keep some but not too much load on the tendon.

Wednesday Jan 30, 2019 #

7 AM

Running 31:20 [1] 6.1 km (5:08 / km) +69m 4:52 / km
shoes: Asics GT 2000 6

Easy pre work. Shortened as I was running a bit late. PRetty tired after a big weekend and a long drive back to Melbourne yesterday. Tendon not feeling fresh after the weekend but hasn't worsened. No pain in the morning I can just feel the tendon.

6 PM

Running 42:08 [1] 8.2 km (5:08 / km) +70m 4:56 / km
shoes: Asics GT 2000 6

Easy on the river once the rain hit and it was a bit cooler. Lovely out and tendon no worse but as would be expected no better. Making this week a recovery week because of the tendon and a busy social schedule for the rest of the week.

Tuesday Jan 29, 2019 #

8 AM

Sprint Orienteering 50:59 [3] 10.61 km (4:48 / km) +227m 4:20 / km
shoes: Asics GT 2000 6

Easy pre break with Sprint course at Uni Adelaide in the middle @ tempo.

Monday Jan 28, 2019 #

9 AM

Running warm up/down 27:12 [2] 4.55 km (5:59 / km) +72m 5:32 / km
shoes: Asics GT 2000 6

Tendon felt no worse this morning than it felt yesterday. Gave the muscle belly some massage on the way out to the race and gave myself the all clear to race.

10 AM

Sprint Orienteering race 15:29 [5] 3.59 km (4:19 / km) +46m 4:03 / km
shoes: New Balance 1500 V4

Mt Barker Sprint - mp (14:50 with 0:39 for untimed leg removed)

Feeling tired but wanting to give this a good crack after yesterday's less than ideal results. Had a untimed road crossing which gave me a good chance to practice tactics. Last year at Easter when there was an untimed leg I didn't slow down as I didn't want to lose my momentum. This time I tried the opposite and walked the leg, to both physically recover and look ahead. To be honest felt a bit like cheating, but last years NOL showed that this could show up in a big race and its good to be prepared. I think the walk worked well, but I think it is most beneficial it there are some easish/longish legs beforehand where you can fatigue yourself.

Overall was happy with my orienteering execution, apart from a small hesitation at 2. But fatigue/?too much confidence struck at control 14 when I punched the wrong control, running to the one I could see rather than mine which was tucked around the the left.

Frustrating as it was actually quite a reasonable time, would have been 2nd, 17 sec behind Marty and in front of Joe and Simon.

Sunday Jan 27, 2019 #

9 AM

Running warm up/down 21:23 [2] 4.17 km (5:08 / km) +104m 4:34 / km

Very short warm up after a 5:45am wake up and 3 hour drive to Adelaide. Slightly extended warm down.

Sprint Orienteering race 11:17 [5] 2.33 km (4:51 / km) +58m 4:18 / km
shoes: New Balance 1500 V4

Not surprisingly did not feel great physically and also head wasn't quite in it technically. Multiple poor routes and managed to run into nearly every wrong passage/dead end I could find. However time loss was minimal and still managed to come into 3rd to qualify for the semi.

10 AM

Running warm up/down 31:21 [2] 5.99 km (5:14 / km) +120m 4:45 / km
shoes: Asics GT 2000 6

Collecting some controls on the cool down while blowing of some steam.

Sprint Orienteering race 10:05 [5] 2.32 km (4:21 / km) +36m 4:02 / km
shoes: New Balance 1500 V4

Sprint Knockout Semi-Final - 4th (eliminated)

Interesting way of seeding semi final meant that we had a relatively packed race - Simon, Joe, Olly, Marty, Bruce and myself. Started controlled and led everyone but Simon on the right route to number 1, coming in just behind Simon who went left. Butterfly here and led my half out. However on the way to 2 mistakenly ran into some olive which was just a dirt patch. Ran back out the way I came in but dropped behind Joe because of it. Fairly flustered for the next bit as a result and lost some small snippets of time. When Joe and I came back into butterfly second time we were just behind the other half - Simon, Marty and Joe. Not confident enough to go my own way to 8 - big error as this would have put me back either in front or very close to it. Mostly running from 8 on and didn't manage to pull back up to the front. Did manage to sneak past Olly on the last control by taking a slightly better route but this was only to get 4th.

Fairly frustrated to be eliminated but I guess I'm not quite fast enough for a sprint knockout - where your technical ability is not as important as in an individual race. Going forward need to be more disciplined in doing my own thing in these races - I'm not going to win by staying in the pack, I need to gain time where possible.

Doubly frustrating that I saw another competitor running into olive green. I wouldn't usually mind that much as it only gave a 1 second advantage tops. But the fact that I did the right thing and ran back out the same way I came in and the other competitor did not own up to it sucked a bit.

4 PM

Note

L tib post tendon progressively getting worse over the day. Probably not ideal that I didn't get to warm up for the first race and then tendon doesn't usually like hills or running fast on hard surfaces so today hasn't been the greatest thing for it.

Nearly pulling pin on evening B final but I think its not so much the tendon but more the muscle. Signs that I my body is a bit on edge so its likely I will take a recovery next week anyway - so might as well finish this week with some quality.

5 PM

Running warm up/down 29:55 [2] 4.7 km (6:22 / km) +68m 5:56 / km
shoes: Asics GT 2000 6

Sprint Orienteering race 11:37 [5] 2.59 km (4:29 / km) +37m 4:11 / km
shoes: New Balance 1500 V4

Sprint Knockout - B Final - 2nd

Motivation very low for this and unsurprisingly was not very focused at the start. Took about 10 seconds to find first control on the map and then just bumbled my way there, following everyone else. Got into after the 1st and enjoying 2-7, leading most of the way. Poor route to 8 and dropped behind Olly and Rob/Angus. At this stage was feeling pretty cooked so from here really focused on trying to get an edge on the others by taking the best route. Gained some seconds on 10, gained on Rob on 12 and was just behind at 13. Missed the best route here as did not see low option. Tried to get the edge on the others by going slightly more left but this wasn't as good and actually lost time. At 14 I was in 4th with Rob, Olly and Angus ahead. But luckily they took the slower route to 15 and I managed to jump two places to 2nd.

Saturday Jan 26, 2019 #

Running 20:26 [1] 4.11 km (4:58 / km) +42m 4:44 / km

Easy shakeout pre breakfast. Back of knee tight to touch but not feeling it while running. Felt L tib post tendon a little but don't think its anything to worry about.

12 PM

Forest Orienteering 42:31 [2] 6.62 km (6:25 / km) +105m 5:57 / km
shoes: Salomon S Lab Speed 2

O training at Crooked Straight near Renmark. Missed Aussie champs here so was real nice to get out onto some unique terrain. Did a course Aston had set. Really enjoyed the start but then it started to really heat up (nearly 34 when I finished) and there wasn't really any relief from the sun. Getting a bit messy with technique at about 40 mins so cut the last bit short.

Forest Orienteering 5:30 [2] 1.0 km (5:30 / km) +20m 5:00 / km
shoes: Salomon S Lab Speed 2

Watch went dead while running back to the car.

7 PM

Running 20:00 [2] 4.29 km (4:40 / km) +25m 4:32 / km
shoes: New Balance 1500 V4

Spin of the legs with 5*15/45 after an afternoon of water sports on the murray. Not sure what my speed will be like tomorrow, haven't done any speed work faster than 3:20-3:30min/km and I'm not feeling fully recovered from a tough tail end of the working week.

Friday Jan 25, 2019 #

6 AM

Running long 2:04:30 [3] 26.57 km (4:41 / km) +323m 4:25 / km
shoes: Asics GT 2000 6

Very very uncomfortable long run into work with 3 x 8'(2') and 2 x 4'(1'). Horrible sleep due to the heat and when I walked out of my house at 6am into 34 degrees of sticky heavy hotness I was extremely close to pulling the pin. But having to drive to Mildura tonight meant I wasn't able to wait for the cool change in the evening and had to suck it up and get it done.

Thursday Jan 24, 2019 #

7 AM

Running 42:34 [1] 7.98 km (5:20 / km) +63m 5:08 / km
shoes: Asics GT 2000 6

Heavy legged recovery run pre work/breakfast.

6 PM

Strength and Conditioning 15:00 [2]

Core underneath my air conditioner - still hot.

Wednesday Jan 23, 2019 #

6 AM

Running warm up/down 25:00 [2] 5.04 km (4:58 / km) +45m 4:45 / km
shoes: Asics GT 2000 6

Running (Threshold) 1:01:30 [3] 15.3 km (4:01 / km) +134m 3:51 / km
shoes: Asics GT 2000 6

7 x 7.5' (90") at Threshold. Slow start with a small headwind but warmed up by the 3rd and felt good for the rest. Record number of people out on the river today - must be trying to get exercise in before the heat wave

4 PM

Running 34:43 [1] 6.43 km (5:24 / km) +64m 5:09 / km
shoes: Asics GT 2000 6

Easy recovery to the gym to trash my legs a little more.

5 PM

Strength and Conditioning 40:00 [3]

Weighted leg session:
-Glute activation
-3x12 leg press @ 110kg
-3x12 arabesque (L+R) @ 19kg
-3x12 split squat (flat, bosu, fitball) @ 16.5kg (L + R)

Could feel tendon when running to the gym so spent the rests massaging and stretching it. Also didn't increase the weights on the SL exercises cause didn't want to risk aggravating it.

6 PM

Running 15:11 [1] 2.87 km (5:17 / km) +92m 4:34 / km
shoes: Asics GT 2000 6

Hobble home

Tuesday Jan 22, 2019 #

6 AM

Running (Commute) 14:25 [2] 2.9 km (4:58 / km) +71m 4:26 / km
shoes: Asics GT 2000 6

Sluggish to start, then a speedy jog between two trains to get to the gym with enough time.

7 AM

Strength and Conditioning 30:00 [3]

Legs on reformer. Good burn, time for some cottage cheese.

Running 33:09 [1] 6.5 km (5:06 / km) +134m 4:37 / km
shoes: Asics GT 2000 6

Easy to work, legs a tad heavy but quads better.

4 PM

Running 13:07 [1] 2.5 km (5:15 / km) +72m 4:35 / km
shoes: Asics GT 2000 6

Commute home

6 PM

Running 43:53 [2] 8.89 km (4:56 / km) +78m 4:44 / km
shoes: Asics GT 2000 6

Easy to the Keys house for dinner along the river with 5*15/45 thrown in to give my legs a bit of a boost. Still not feeling super sharp but will get through tomorrow morning. Lovely evening to be on the trails.

Strength and Conditioning 15:00 [2]

Core at home before heading out.

Monday Jan 21, 2019 #

5 PM

Running 42:30 [1] 8.42 km (5:03 / km) +134m 4:41 / km
shoes: Asics GT 2000 6

Easy with Tash for 10' and Nathan for 20'. Good chat got me through the first bit but did not enjoy the second 20' as feeling quite lethargic in the warm afternoon. Was supposed to do core when i got home but yea na.

Sunday Jan 20, 2019 #

8 AM

Running 35:08 [2] 7.34 km (4:47 / km) +98m 4:29 / km
shoes: Asics GT 2000 6

Another longer sleep and feeling much better. Snuck in an easy pre breakfast with 5*15/45 before heading to Adventure Park.

5 PM

Running warm up/down 25:00 [2] 5.01 km (4:59 / km) +25m 4:52 / km
shoes: New Balance 1500 V4

Running tempo 37:30 [4] 10.03 km (3:44 / km) +56m 3:38 / km
shoes: New Balance 1500 V4

6*5'(90") @ Tempo. Did not think this was going to be great after a long day at the Adventure Park in Geelong, not eating any proper food and then driving back to Melbourne. Traffic was getting shitty coming off the Westgate so decided to stop at Westgate park and do them from there. Went out towards port melbourne fist and then lopped back around the river. Wind was a bit rough in places but think I got more of a tailwind/crosswind than headwind which was needed today.
Not the greatest session but pretty pleased given the circumstances and it finishing a 125km week.

Saturday Jan 19, 2019 #

9 AM

Running 40:00 [1] 7.66 km (5:13 / km) +119m 4:51 / km
shoes: Asics GT 2000 6

In Geelong for the weekend. Nice to have a sneaky sleep in and feel mentally refreshed but legs very heavy from yesterday.

5 PM

Running 46:21 [1] 9.2 km (5:02 / km) +147m 4:40 / km
shoes: Asics GT 2000 6

Second spin, legs marginally better but feeling a bit salty and rough after a day on the beach.

Friday Jan 18, 2019 #

6 AM

Running long 2:02:34 [3] 26.81 km (4:34 / km) +327m 4:19 / km
shoes: Asics GT 2000 6

Long run into work with 3 x 10'(2') @ Threshold. Was the first time I ran all the way to Springvale since starting work and it was a bit of a struggle. Took every short cut I knew but it was probably still a tad long.
Legs felt a bit sore still from first gym session back on Wednesday but warmed up ok. Threshold bits were a bit tough but just tried to focus into settling into a good cadence.

Thursday Jan 17, 2019 #

12 PM

Running 40:15 [1] 7.73 km (5:12 / km) +49m 5:03 / km

Easy at lunch. Sore glutes and hamstrings from gym which was to be expected. Hopefully peak soreness today and not tomorrow. Will have a stretch later after core.

6 PM

Strength and Conditioning 15:00 [2]

Core - getting my beach bod ready for euro 2019

Wednesday Jan 16, 2019 #

6 AM

Running warm up/down 25:00 [2] 5.15 km (4:51 / km) +60m 4:35 / km
shoes: Asics GT 2000 6

Running (Threshold) 50:00 [3] 12.54 km (3:59 / km) +101m 3:50 / km
slept:7.0 shoes: Asics GT 2000 6

50' @ Threshold
Got to bed later than I wanted last night after not getting much the previous night. But still woke up feeling relatively rested, legs just a little heavy. Took a bit to wake up and then when I did start to feel pretty fatigued. Still, happy to get this done pre work, will need to get into the swing of training like this again. Lovely day out as well.

4 PM

Running 33:55 [1] 6.45 km (5:16 / km) +64m 5:01 / km
shoes: Asics GT 2000 6

Easy from work to gym. Feeling a bit low on energy but at least legs don't feel like complete trash.

5 PM

Strength and Conditioning 40:00 [3]

Weighted leg session:
-Glute activation
-3x12 leg press @ 100kg
-3x12 arabesque (L+R) @ 19kg
-3x12 split squat (flat, bosu, fitball) @ 15kg (L + R)

Energy back up for this and was actually quite nice. Stretching hamstrings and calves between sets while watching some tennis was a real treat.

6 PM

Running 17:52 [1] 3.36 km (5:19 / km) +75m 4:47 / km
shoes: Asics GT 2000 6

Commute home from gym - legs very jelly

Tuesday Jan 15, 2019 #

6 AM

Running 14:59 [2] 2.95 km (5:05 / km) +79m 4:29 / km
slept:5.5

Warm up commute to gym. Up very late as I was at the Aus Open watching Murray's epic ?last game. Was not going to get through a session this morning so opted to delay for a day.

7 AM

Strength and Conditioning 30:00 [3]

Leg strength/activation on the reformer. Looking forward getting back into this - find its really helpful with fending off niggles (and keeping a nice tushy).

Running 30:00 [2] 6.08 km (4:56 / km) +74m 4:39 / km

From gym to work. Legs feeling a little heavy but needed to move along to get to work on time.

5 PM

Running 41:35 [1] 8.14 km (5:07 / km) +98m 4:49 / km
shoes: Asics GT 2000 6

Easy with Tash on the river. Nice little gossip and mint afternoon to be out. Legs still a little heavy which is a bit frustrating but will have a crack tomorrow morning anyway.

8 PM

Strength and Conditioning 15:00 [3]

Core
Post cooking, pre eating. Trying to be consistent with getting plenty of S&C in. Given I don't have heaps of time for cross training need to keep my body happy. Plus I'm too young for a dad bod

Monday Jan 14, 2019 #

7 AM

Running 40:00 [1] 7.65 km (5:14 / km) +40m 5:06 / km
shoes: Asics GT 2000 6

First 500m was a real struggle - feeling tired and sore. Focused on my cadence a bit more and started to warm up ok - felt like a human being when I finished.

Sunday Jan 13, 2019 #

8 AM

Running long 1:47:00 [2] 22.55 km (4:45 / km) +160m 4:35 / km
shoes: Asics GT 2000 6

Flat long river run with Tash and her mum friends. Great chat.

Saturday Jan 12, 2019 #

2 PM

Running warm up/down 1:19:00 [2] 18.94 km (4:10 / km) +211m 3:57 / km
shoes: New Balance 1500 V4

4 x 8'(2') @ Tempo with 15' WU and a very long accidental CD... Ran along the river which was nice until I got a significant headwind half the 2nd and the 3rd + 4th intervals. Still, relatively happy with the paces - approx. average of 3:20 for the first and then 3:30's for the rest.

Friday Jan 11, 2019 #

9 AM

Running 40:23 [1] 8.01 km (5:02 / km) +70m 4:50 / km
shoes: Asics GT 2000 6

Felt trashy when i woke up this morning but felt surprisingly good once I got going.

Thursday Jan 10, 2019 #

7 AM

Running 50:35 [2] 10.53 km (4:48 / km) +105m 4:35 / km
shoes: Asics GT 2000 6

Easy to work

4 PM

Running 25:30 [2] 5.02 km (5:05 / km) +70m 4:45 / km
shoes: Asics GT 2000 6

To gym from work

Strength and Conditioning 35:00 [3]

Leg strength and core on the reformer. Tough after not having done this for a while but felt good.

5 PM

Running 44:00 [2] 8.56 km (5:08 / km) +158m 4:42 / km
shoes: Asics GT 2000 6

Struggle home post gym

Wednesday Jan 9, 2019 #

Note
(rest day)

Tuesday Jan 8, 2019 #

12 PM

Running 40:36 [3] 7.49 km (5:25 / km) +47m 5:15 / km
shoes: Asics GT 2000 6

Feeling rough today, quite tired and slow. Plan is for rest day tomorrow, easy for rest of week and then hard weekend before the next block.

7 PM

Strength and Conditioning 15:00 [2]

Core - tired.

Monday Jan 7, 2019 #

Running 40:47 [1] 7.86 km (5:11 / km) +124m 4:49 / km
shoes: Asics GT 2000 6

Easy with Tash with some good chat. Feeling ok but not great - as expected.

Sunday Jan 6, 2019 #

9 AM

Running long 2:25:00 [2] 25.11 km (5:46 / km) +925m 4:53 / km
shoes: Salomon S Lab Speed 2

A big one to finish the quantity of quality week. Again mint views and good company with Pat along for most of it. Out along the razorback from Hotham road, summited Feathertop (feat. cheeky strava segment hunting) and then back. Finished by summiting Hotham by myself. Uphills were tough as they usually are for me but moving well on the technical tracks and the downhill sections.

This finishes my big week of all time - 150.9km. Started the week with the (maybe stupid) goal of beating my biggest week ever (last year at falls) as I wasn't able to be at falls next week. May have been a bit stupid but got through without any niggles and have a very chill week planned this coming week while i settle back into work and recover.

Saturday Jan 5, 2019 #

7 AM

Running warm up/down 35:45 [2] 7.37 km (4:51 / km) +155m 4:23 / km
shoes: New Balance 1500 V4

Rushed before park run and then longer than was comfortable back to the house.

8 AM

Running tempo 38:30 [4] 10.27 km (3:45 / km) +92m 3:35 / km
shoes: New Balance 1500 V4

Bright Parkrun (17:30) followed by some extra tempo (3 x 5'(90"))
Wanted to go out hard in park run and then struggle through the reps but legs just weren't moving any quicker after 100km in the past 5 days. Still reps were still a struggle so that's a positive..

5 PM

Running 57:45 [1] 10.12 km (5:42 / km) +320m 4:56 / km
shoes: Salomon S Lab Speed 2

Nice easy cruise in the mountains with the crew. Had a very chilled day after this morning's efforts so this actually felt quite nice. Rainy at the start but mint views after the rain cleared mid run.

Friday Jan 4, 2019 #

9 AM

Running warm up/down 30:56 [2] 3.05 km (10:09 / km) +106m 8:38 / km
shoes: Salomon S Lab Speed 2

Forest Orienteering 1:01:00 [2] ***** 6.47 km (9:26 / km) +135m 8:32 / km
shoes: Salomon S Lab Speed 2

4 x 1.2-1.4km intervals on Rowdy Flat. Greened up a little but still a legit area to get out onto. Heating up, 35 deg when we finished.

4 PM

Running 40:20 [1] 7.87 km (5:07 / km) +111m 4:47 / km
shoes: Asics GT 2000 6

42 deg out. Hot and heavy but found a nice shady road to do the last 15 min on and legs feeling a bit better for it.

Thursday Jan 3, 2019 #

9 AM

Running warm up/down 34:00 [2] 7.18 km (4:44 / km) +71m 4:31 / km
shoes: Asics GT 2000 6

10 AM

Running intervals 18:22 [5] 5.0 km (3:40 / km) +18m 3:37 / km
shoes: Salomon S Lab Speed 2

Falls Creek Thursday intervals - 8 x 400m with 200m quickish float.
Started ok, felt easy on the 1st while everyone was getting their pace (80), picked up on the second and felt good (76) and then started dying quickly..
Struggled to just sneak under 90 for the last 3.
Think its a combination between the altitude and recovery from unhealthy falls.

Running tempo 16:00 [4] 3.76 km (4:15 / km) +35m 4:04 / km
shoes: New Balance 1500 V4

Felt crappy after the session so wasn't going to do the 16 min tempo but decided to at least try to do 7min to make the session up to 25 min. Did 7 min then stopped but after 2 mins rest and seeing Max and Pat still going felt guilty so did a 2nd 7 min with Max.

4 PM

Running 50:00 [2] 9.0 km (5:33 / km) +187m 5:02 / km
shoes: Asics GT 2000 6

"Easy" on top of Buffalo with Pat on the South Buffalo track near the horn. Feeling rough at the start after a long day of training and driving but the trails were lush and was feeling quite good by the end.

Wednesday Jan 2, 2019 #

Running 25:25 [1] 5.0 km (5:05 / km) +60m 4:48 / km
shoes: Asics GT 2000 6

Easy cruise one arriving at Ian's house in Wandiligong.

11 AM

Running 40:30 [1] 8.28 km (4:53 / km) +132m 4:32 / km
shoes: Asics GT 2000 6

Run to pick up Laura's car near her work to use for the next few days feat. emergency toilet stop.

4 PM

Forest Orienteering 48:40 [2] 6.77 km (7:11 / km) +180m 6:21 / km
shoes: Salomon S Lab Speed 2

First day of a mini training camp with Pat based out of Bright doing some mountain running and some orienteering.
Multi-tech on Northern spurs set by Pat - tough little session and was quite happy with my technique. Good that we were doing both corridor and control pick - forced me to use proper technique.

Tuesday Jan 1, 2019 #

6 PM

Running 45:10 [1] 8.44 km (5:21 / km) +112m 5:01 / km
shoes: Asics GT 2000 6

Went for a jog when i got back from a day at the beach in Lorne. Even bigger struggle than yesterday. Probably make sense given i didn't rehydrate properly and then may have had a beverage or two..

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