Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brodie Nank

In the 7 days ending Mar 4, 2012:

activity	#	time	miles		km		+m				load
Running	6	3:21:20	23.49	(8:34)	37.81	(5:19)	597				34298.5
Forest Orienteering	3	1:34:08	9.7	(9:42)	15.61	(6:02)	196	18 /	19c	94%	16913.4
Strength and Conditioning	2	1:01:30									10336.9
Mountain Biking	1	43:36	7.17	(9.9/h)	11.54	(15.9/h)	220				7661.4
Total	11	6:40:34	40.36		64.96		1013	18 /	19c	94%	69210.3

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Sunday Mar 4, 2012 #

2 PM

Running warm up/down 30:50 [3] 7.12 km (4:20 / km) +82m 4:06 / km
shoes: Inov-8 X-Talon 212

Fast warm up/down today as I was feeling really good and wanted to turn it into a sort of tempo run. Pushed up the hill home in the warm down and felt really good.

3 PM

Running hills (Terrain) 25:00 [5] 3.47 km (7:12 / km) +160m 5:51 / km
ahr:168 max:187 shoes: Inov-8 X-Talon 212

2*4*1 min hills in the terrain with 2 minutes between reps and a 5 min jog recovery to the next hill between sets. Was a pretty hard session, especially as the terrain was quite thick underfoot and included a lot of jumping over logs. Really good session.

Saturday Mar 3, 2012 #

9 AM

Running warm up/down 45:30 [3] 8.2 km (5:33 / km)
shoes: Inov-8 X-Talon 212

For both exercises, some in terrain and some on tracks.

10 AM

Forest Orienteering (Corridor exercise) 34:52 [4] ***** 5.28 km (6:36 / km) +28m 6:26 / km
shoes: Inov-8 X-Talon 212

Made a road trip to Hobart to got to pittwater, was worth it. Very tricky stuff in the vague northern part at first with a nice finish out of the horrible green. Felt really good and only made a few small errors. Happy as I managed to stay on contact the entire time.

12 PM

Forest Orienteering (Attackpoint Exersise) 34:54 [4] ***** 5.04 km (6:55 / km) +38m 6:40 / km
shoes: Inov-8 X-Talon 212

Attackpoint Exersise that ventured into the toughest parts of pittwater, the tip and the strip alongside the beach. Quite hard Exersise where picking a good attackpoint was essential. Felt incredibly good with my navigation and had really good attacpoints that worked for me.

Friday Mar 2, 2012 #

11 AM

Running (Recovery) 30:00 [2] 5.25 km (5:43 / km) +195m 4:49 / km
shoes: Karhu Strong

Easy run in my free period with shaun. Went over on my ankle which was really annoying but a bit of ice and it was all good.

6 PM

Strength and Conditioning 30:00 [3]

Really hard session, pushed hard.

Thursday Mar 1, 2012 #

4 PM

Running 25:00 [3] 4.5 km (5:33 / km) +25m 5:24 / km
ahr:147 max:164 shoes: Karhu Fast

10 up, 10 down and 5 strides

Running 20:00 [5] 4.32 km (4:38 / km) +20m 4:31 / km
ahr:168 max:190 shoes: Karhu Fast

4x3 min efforts at royal park. Very hard today as it was windy and the grass was a bit soft from recent rain. Was only going to do 3 but decided that I might not do one of my speed sessions next week so I can have a mini taper for NOL so I pushed hard today. Distances were:
970m
940m
940m
970m

average - 955m.

5 PM

Note

Stretching 10 mins.

Wednesday Feb 29, 2012 #

4 PM

Running warm up/down 25:00 [3] 4.95 km (5:03 / km) +115m 4:31 / km
ahr:157 max:173 shoes: Inov-8 X-Talon 212

Forest Orienteering race 24:22 [5] *** 5.29 km (4:36 / km) +130m 4:06 / km
ahr:183 max:195 spiked:18/19c shoes: Inov-8 X-Talon 212

Pretty cruisy twilight event at trevallyn, wasn't very hard at all but I felt my running was really good today, was samshing it through the bush and felt smooth. Only problem was that I made a stupid mistake at 13 and went to 14 first, losing a 1:30. These stupid mistakes are the ones that I need to get rid of but other than that I am feeling really good with how my training is going.

Tuesday Feb 28, 2012 #

7 AM

Note

Was supposed to do a stregnth session this morning but wanted to give my legs a little more rest so I swapped it for tommorrows free morming.

2 PM

Strength and Conditioning 31:30 [3]

4 PM

Mountain Biking 43:36 [4] 11.54 km (15.9 kph) +220m

Pretty hard, fast ride today. Pushed myself as I had reduced time and felt pretty good after. Only problem was I had a hectic crash and now have some mad bruises on my quad, hust after I got it feeling good. Shouldn't hold me back though, a bit of ice and it should be all good.

Monday Feb 27, 2012 #

Note
(rest day)

Starting my recovery week today so having a full rest day as planned even though my legs feel fine, jut don't want torick anything.

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