Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brodie Nank

In the 7 days ending Apr 21, 2013:

activity	#	time	miles		km		+m	load
Forest Orienteering	3	2:12:30	14.36	(9:14)	23.11	(5:44)	495	23546.5
Mountain Biking	2	1:19:55	8.42		13.55		65	13432.4
Running	2	50:00	6.59	(7:35)	10.6	(4:43)	180	8404.0
Strength and Conditioning	1	22:00						3865.8
Total	6	4:44:25	29.37		47.26		740	49248.7

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Sunday Apr 21, 2013 #

10 AM

Running warm up/down 30:00 [3] 6.4 km (4:41 / km) +125m 4:16 / km
shoes: Inov-8 X-Talon 212

12 up for the first race, 10 down.
Walk warm up for sprints and around 8 for the cool down.

Forest Orienteering race 1:08:19 [4] *** 11.75 km (5:49 / km) +242m 5:16 / km
shoes: Inov-8 X-Talon 212

Good long race in some nice forest, with a good bit of soft terrain for euro training. However the few mistakes in the map made it difficult for some but I managed to escape most of it except for minor errors due to mapping at 1, 12 and 14 most notably (3-4 mins). Was a good race though and good to get some distance in the legs.

1 PM

Forest Orienteering race 17:15 [5] 2.75 km (6:16 / km) +100m 5:18 / km
shoes: Inov-8 X-Talon 212

Sprint loop race with a mass start. Took the first loop to warm up as I only walked to the start (was to chilly and I was to pussy to get motivated). Second loop I took the lead from Todd in my pack and got a gap on him. Third loop made a big boo boo on the first control (1 min 30 sec) and lost a little bit of motivation for the rest of the loop, plus was feeling the legs in the final stages.

Saturday Apr 20, 2013 #

1 PM

Running warm up/down 20:00 [3] 4.2 km (4:46 / km) +55m 4:28 / km

Forest Orienteering race 46:56 [4] **** 8.61 km (5:27 / km) +153m 5:00 / km
shoes: Inov-8 X-Talon 212

Contours only race at One Tree Hill. Wanted to make it so I was only using contours so took no compass, similar to the exercise we did at camp. However the contour detail was vague in areas and this resulted in a few minor misses and a few wide choices resulting in about 2 mins lost. Also one major error where I couldn't check the direction of my gully and second guessed myself, and ran on, losing around 2.5 mins. Really good practice though and happy to get around that mistake free!