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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brodie Nank

In the 7 days ending Dec 31, 2013:

activity # timemileskm+mload
  Forest Orienteering4 2:56:45 17.72(9:58) 28.52(6:12) 73531058.5
  Running5 1:51:31 12.02(9:16) 19.35(5:46) 35218743.7
  Strength and Core3 54:009168.0
  Sprint Orienteering1 14:39 2.13(6:54) 3.42(4:17) 332798.1
  Total13 5:56:55 31.87 51.29 112061768.4

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Tuesday Dec 31, 2013 #

7 AM

Running warm up/down 31:12 [3] 5.82 km (5:22 / km) +54m 5:07 / km

8 AM

Forest Orienteering race 38:31 [4] *** 6.93 km (5:33 / km) +147m 5:02 / km

Fast loops race as the final race of the 5 days. Ashley wasn't running so I had no one starting at the same time as me, resulting in me picking up the wrong map, being disqualified and then being reinstated. Good race, felt fairly good but got tired near the end but no major mistakes. Small miss at 2, 8 and then 10 was too high in the gully (watercourse had extended since mapping). Slightly more time lostt at 12 in the wrong gully (15 secs) and the too low at 16 (15 secs) confused by the lack of white on the ground. Lost time at 21 when I read the code on the control wrong and had to go back to check (10 secs). Overall good race.

The 5 days for me was up and down. I found that I was in some good physical form at the moment that I can work on (with a 2nd, a 3rd and a 4th place). I also found that there are a few parts of the technical side of my orienteering that need work. These include using the control descriptions more (I rarely use the actual clue) and actually having a plan for controls that are very technical, I do this well for easier controls but I don't like too slow down to think about very technical controls and I am losing time because of this (as seen on day 2).

Monday Dec 30, 2013 #

Forest Orienteering race 40:08 [4] *** 6.84 km (5:52 / km) +196m 5:08 / km
shoes: Inov-8 X-Talon 212

Nice race in some pretty nice spur gully terrain with a nice bit of mining at the end. Felt very good today running and technically I was very good apart from 5 (30 sec loss) where I drifted left and then the mp at 8. Brian caught be just before 8 and then passed me. Running into what I thought was 8 I noticed it looked the same as 4 so just assumed it was the right control. Also Brian ran through in front of me with no hesitation so I didnt bother to check the control. Big rookie error. This is something I want to work on, reading the number for the control description but also what feature it is on. Good race apart from that, would have come 3rd (4th when I add 30 seconds for stopping early) if Brian hadnt miss punched as well.
7 AM

Running warm up/down 16:58 [3] 2.82 km (6:01 / km) +72m 5:20 / km
shoes: Inov-8 X-Talon 212

5 PM

Strength and Core 30:00 [3]

At the botanic gardens with Josh, Kas, Ashley, Rob, Andrew, Hannah and Nicola. Was more fun than my normal core, good to do it with a group.

Sunday Dec 29, 2013 #

7 AM

Running warm up/down 29:05 [3] 4.9 km (5:56 / km) +97m 5:24 / km
shoes: Inov-8 X-Talon 212

8 AM

Forest Orienteering race 43:00 [4] *** 6.87 km (6:16 / km) +139m 5:41 / km
shoes: Inov-8 X-Talon 212

Good fast race on some fairly easy terrain. Was a bit vague in places which was tough and the green not on the map made it harder running than it looked. Lost time at 12 when I followed Jim and wasn't reading my map completely, lost about a minute. I was then a lot slower to 13, picking a slow contouring route choice. Lesson learnt for today, don't follow people even if you think they are better than you. Still very happy with my race, 2nd place only 35 seconds behind Matt.

Saturday Dec 28, 2013 #

7 AM

Running 14:16 [3] 1.92 km (7:26 / km) +101m 5:53 / km
shoes: Inov-8 X-Talon 212

8 AM

Forest Orienteering race 55:06 [4] **** 7.88 km (7:00 / km) +253m 6:02 / km
shoes: Inov-8 X-Talon 212

Tough map but the course could have been harder. Struggled in my first bush orienteering race for a few months, which resulted in me making mistakes on 1,2,4,5,6 and 11. Also my bearings were quite bad today contributing to the above mistakes and resulting in more time lost on 7 and 8. Overall not such a good day, need to improve my bearings by looking up after taking the bearing and looking for a big feature to aim for.

Friday Dec 27, 2013 #

Strength and Core 12:00 [3]

3 PM

Running warm up/down 20:00 [3] 3.89 km (5:08 / km) +28m 4:58 / km

4 PM

Sprint Orienteering race 14:39 [5] *** 3.42 km (4:17 / km) +33m 4:05 / km
shoes: Saucony Grid Type A4

Fairly good run but felt slow for most of the course and my cold was still lingering. Lost time at 2, 5 and then the controls at the end of the course (17, 18 and 22 where I missed the fence crossing).

Thursday Dec 26, 2013 #

Note
(rest day)

Flying to Sydney and then driving to Orange.

Wednesday Dec 25, 2013 #

8 AM

Strength and Core 12:00 [4]

Christmas Core. Got a road bike, WOOOOOOHOOOO!

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