Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brodie Nank

In the 7 days ending May 29, 2011:

activity	#	time	miles		km		+m	load
Running	6	3:46:44	22.95		36.94		413	40350.9
Soccer	2	3:00:00						30254.4
Forest Orienteering	1	43:39	4.93	(8:52)	7.93	(5:30)	183	7670.2
Stretching	3	30:00						4469.4
Total	11	8:00:23	27.88		44.87		596	82744.9

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Sunday May 29, 2011 #

11 AM

Running warm up/down 15:00 [3]
shoes: Inov-8 X-Talon 190

Forest Orienteering race (Glen Stuart) 43:39 [4] *** 7.93 km (5:30 / km) +183m 4:56 / km
ahr:173 max:191 shoes: Inov-8 X-Talon 190

Good course out at Glen Stuart. Ran alright with no real errors until 5 until I lost about 1:30 close to the circle due to some unmapped gorse. Number 6 was slightly in the worng spot and I wasted another 3 mins looking for it. Shaun caught me just as me and ash found it and from there I just tried to loose shaun. Unfortuantly I couldn't but I managed to drop about 40 seconds on him over the last 5 controls.

Saturday May 28, 2011 #

10 AM

Soccer 1:30:00 [3]
shoes: Nike Mercurials

Good game of soccer against Prospect knights but we had a few slack moments where the broke through and scored. We lost 2-0.

12 PM

Running warm up/down 25:00 [3]
shoes: Karhu Fast

1 PM

Running race 21:43 [5] 6.1 km (3:34 / km) +31m 3:28 / km
shoes: Karhu Fast

Cross Country Race at Heritage Forest. 6km race which I ran pretty well but I was pretty sore from the game where I got a bad as corked thigh.

Friday May 27, 2011 #

Note
(rest day)

Did absolutely nothing today which was a good as break. Went to the watch Hangover 2 in my free today which was really good.

Thursday May 26, 2011 #

6 PM

Soccer 1:30:00 [3]
shoes: Nike Mercurials

Chilly as tonight.

8 PM

Stretching 10:00 [2]

Wednesday May 25, 2011 #

4 PM

Running warm up/down 15:34 [3] 2.65 km (5:52 / km) +65m 5:14 / km
ahr:141 max:164

Running tempo 40:05 [5] 9.9 km (4:03 / km) +65m 3:55 / km
ahr:178 max:187 shoes: Karhu Strong

Tempo run with Shaun from Royal Park. Aimed for 4:15 but once we started we kept up a faster speed so we went with it. Pretty good pace which we kept constant the whole time.

5 PM

Stretching 10:00 [2]

Tuesday May 24, 2011 #

4 PM

Running warm up/down 16:53 [3] 2.72 km (6:12 / km) +10m 6:06 / km
shoes: Inov-8 X-Talon 190

Running hills 36:00 [5] 7.0 km (5:09 / km) +106m 4:47 / km
shoes: Inov-8 X-Talon 190

Terrain Hills at Trevallyn with Shaun. 5x500m and 5x200m with 500m on, 500m off etc. Times for 500's were:
1:31
1:31
1:31
1:32
1:29
Really hard session with me and shaun pushing each other.

5 PM

Stretching 10:00 [2]

Monday May 23, 2011 #

4 PM

Running (Monday Running Group) 56:29 [3] 8.57 km (6:35 / km) +136m 6:06 / km
shoes: Karhu Strong

Running with shaun, ash, luke and callum. New location, running from royal park. Ran to tailrace and then up and down the zig zag track for a bit of fun. Good recovery from the weekend.

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