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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brodie Nank

In the 7 days ending Sep 18, 2011:

activity # timemileskm+mload
  Forest Orienteering9 6:07:29 36.93(9:57) 59.43(6:11) 121066191.6
  Running2 50:00 5.28(9:28) 8.5(5:53)8404.0
  Total10 6:57:29 42.21(9:53) 67.93(6:09) 121074595.6

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Sunday Sep 18, 2011 #

9 AM

Forest Orienteering warm up/down 45:00 [3] 7.0 km (6:26 / km)
shoes: Inov-8 X-Talon 190

Includes warm up, warm down and control collection. Control collection was death.
10 AM

Forest Orienteering race 32:19 [5] *** 6.18 km (5:14 / km) +115m 4:47 / km
shoes: Inov-8 X-Talon 190

Tasmanian Relay Champs at Glen Stuart with Ash and Todd in Open Mens. Was the first runner in the mass start against Stuie. We had a split at number 1 and didn't see him after that. Ended up beating him by about 10 mins cause he stuffed up. Made a few little mistakes and lost about 2-3 minutes. Ash ran really well as well but todd ran off map and lost a bit of time and we ended up coming 2nd. Gonna have a few days off running to get my ankle better becasue it hurt all weekend.

Saturday Sep 17, 2011 #

9 AM

Forest Orienteering warm up/down 20:00 [3] 4.0 km (5:00 / km) +50m 4:42 / km
shoes: Inov-8 X-Talon 190

10 AM

Forest Orienteering race 1:06:32 [5] **** 13.03 km (5:06 / km) +280m 4:37 / km
shoes: Karhu Fast

Tasmanian Long Distance Champs at Glen Stuart. Ona 1:15000 map which was a big change from Pittwater to weeks ago which was 1:7500. Scale threw me out at the start and ran quite well after that. Was a bit vague in places and made a mistake on one of the long legs. Other than that only made small mistakes, lost about 3-4 mins all up. Did an epic fence fail but couldn't find a photo that did it justice which absolutely killed my back. Course legnth was 11.6 so I only ran an extra 1.4km which was pretty good. Really happy with how I ran and got the win for M21E.

Thursday Sep 15, 2011 #

Note
(rest day)

Trying to make sure my ankle is fully healed by the weekend. Probably won't do anything tommorrow either for the same reason.

Wednesday Sep 14, 2011 #

10 AM

Forest Orienteering race (O-Camp) 39:30 [5] **** 6.21 km (6:22 / km) +206m 5:27 / km
shoes: Inov-8 X-Talon 190

Camp Champs at Mt Pearson
Lost the race really early on when I thought Oscar was a decoy and actually wasn't racing and made a mistke on the first control, leading ash, louis and jade. After that kept forgetting to punch and lost more time on oscar and in hte end never caught up to him. Pretty happy with how my ankle held up and my navigation apart from the first control.

Tuesday Sep 13, 2011 #

9 AM

Running warm up/down 20:00 [3] 3.5 km (5:43 / km)
shoes: Inov-8 X-Talon 190

For the day.
10 AM

Forest Orienteering (O-Camp) 44:11 [4] **** 6.65 km (6:39 / km) +123m 6:05 / km
ahr:175 max:190 shoes: Inov-8 X-Talon 190

Control Flow and route choice exercise at Littlechilds Creek. Little bit easier running today than yeasterday which is strange but we were on a fairly tame part of the map. Was running really good but hen made an error due to not listening that the green had been burnt in one place and that turned into a big mistake. lost about 10 minutes which was pretty disapointing.
12 PM

Forest Orienteering (O-Camp) 35:20 [4] **** 5.48 km (6:27 / km) +105m 5:53 / km
ahr:182 max:203 shoes: Inov-8 X-Talon 190

Same sort of exercise but concentrating more on route choice at Littlechilds Creek. Ran really well with one small mistake but the marshes slowed me down and I rolled my ankle halfway round. Caught ash at 2 and Jarrah at 7 and Jarrah stayed with me for the rest and came down to a race to the finish. Ankle was hurting when I was with Jarrah but tried to push and my navigation felt really good. Sprint finish which i won and was pretty happy with.

Monday Sep 12, 2011 #

10 AM

Running warm up/down (O-Camp) 30:00 [3] 5.0 km (6:00 / km)
shoes: Inov-8 X-Talon 190

For The Day and control collection

Forest Orienteering (O-Camp) 43:58 [4] **** 5.98 km (7:21 / km) +205m 6:17 / km
ahr:183 max:197 shoes: Inov-8 X-Talon 190

Attackpoint exercise also emphaising on simplification and exit directions. Was at Mt Pearson and was really thick in areas, especially one of the longer legs that I had to battle with the ferns for about 500m. Felt really good throughout navigationally and my sickness has been cured.
12 PM

Forest Orienteering (O-Camp) 40:39 [4] *** 4.9 km (8:18 / km) +126m 7:21 / km
ahr:174 max:194 shoes: Inov-8 X-Talon 190

Memory exercise in pairs at Mt Pearson. Went with Louis and we slowed down a little bit on this exercise. Was a pretty good exercise but the hills were loose underfoot and hard climbs even if they were short. Had the best downhill leg and was running as well as this guy:

http://43moc2010.files.wordpress.com/2010/08/gueor...
C • check out his dong, just sayin' 2

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