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Training Log Archive: Brodie Nank

In the 7 days ending May 12, 2012:

activity # timemileskm+m
  Running4 2:34:02 18.92(8:08) 30.45(5:04) 150
  Forest Orienteering2 2:04:15 13.16(9:26) 21.18(5:52) 420
  Mountain Biking1 40:28 7.38(10.9/h) 11.88(17.6/h) 126
  Strength and Core1 37:00
  Sprint Orienteering1 18:58 2.85(6:40) 4.58(4:08) 52
  Total9 6:14:43 42.31 68.09 748

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Saturday May 12, 2012 #

8 AM

Running warm up/down 35:00 [3] 7.0 km (5:00 / km) +50m 4:50 / km

For both events.
9 AM

Sprint Orienteering race 18:58 [5] *** 4.58 km (4:08 / km) +52m 3:55 / km
shoes: Karhu Fast

NOL sprint at the university of Newcastle. Fairly good run but a few stupid errors that lost me about a minute all up. Ran to 9 instead of 6 after 5 and took me a while to figure out what was going on (35 secs), little error at 11 that resulted in a poor route choice (10 secs) and a misread of the map leaving 16 which got me stuck in a dead end (10 secs). Lost time in a few other areas but only errors less than 19 secs.
2 PM

Forest Orienteering race 41:20 [5] **** 8.0 km (5:10 / km) +105m 4:51 / km
shoes: Inov-8 X-Talon 212

NOL middle at The Old Pelaw Main Colliery. Decent run but made one large error at 11. Actually nailed the control but thought mine was near a building instead of what I saw as a man made feature that was further down the hill. Didn't bother checking number and continued on into some thick green. Then did a poor relocation, into more green until I finally relocated well and entered the control fuming, right next to the Derrick ( what I thought was a man made feature). Pretty annoying as I should have judged distance and checked the control. On a positive note the rest of the course was pretty much mistake free but slower after my stupid mistake. Only small errors at 9, 13, 20, 24 (went back to check number) and a bit of lost time at
19 where I walked into the control to avoid mistake.

Friday May 11, 2012 #

Note
(rest day)

Traveling to Newcastle today and have a rest before a tough weekend of racing.

Thursday May 10, 2012 #

3 PM

Mountain Biking 40:28 [3] 11.88 km (17.6 kph) +126m

Easy ride in Kate reed and roads around.

Wednesday May 9, 2012 #

8 AM

Strength and Core 37:00 [3]

12 PM

Running warm up/down 21:30 [3] 4.47 km (4:49 / km)
shoes: Karhu Fast

Running intervals 15:00 [5] 2.68 km (5:36 / km)
shoes: Karhu Fast

Short fast ints, 5*1 min efforts with 2 min rest. Good session and legs were feeling good but still a little sore from last week.

Tuesday May 8, 2012 #

Note

Pretty hectic day at school but also good to have a rest after a tough last week. Ready for the newcastle NOL, pretty keen :)

Monday May 7, 2012 #

4 PM

Running (Recovery) 48:52 [2] 8.36 km (5:51 / km) +75m 5:36 / km
ahr:141 max:168 shoes: Karhu Strong

Nice easy run with Paul, Shaun and Hannah. Pretty good day for running.

Sunday May 6, 2012 #

10 AM

Forest Orienteering (Terrain run) 1:22:55 [3] 13.18 km (6:17 / km) +315m 5:37 / km
shoes: Inov-8 X-Talon 212

Nice terrain run up at russel plains. Really long grass and fairly green in spots but was good to get out into the terrain. Ran with Shaun.
11 AM

Running long 33:40 [4] 7.94 km (4:14 / km) +25m 4:10 / km
shoes: Inov-8 X-Talon 212

Ran from russel plains into town to get picked up at royal park. Included a 5km tempo which I did in around 19:25. Pretty tough at the end of a hard week but got an easy week ahead to recover before the NOL in Newcastle.

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