Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brodie Nank

In the 7 days ending Jan 5, 2014:

activity	#	time	miles		km		+m	load
Forest Orienteering	8	6:34:02	36.39	(10:50)	58.56	(6:44)	1346	67483.9
Running	11	3:45:06	25.28	(8:54)	40.69	(5:32)	358	36673.5
Strength and Conditioning	4	1:31:30						15471.0
Sprint Orienteering	2	27:35	3.59	(7:41)	5.78	(4:46)	54	5003.6
Total	20	12:18:13	65.26		105.03		1758	124632.0

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Sunday Jan 5, 2014 #

7 AM

Running (Easy run) 30:34 [2] 5.17 km (5:55 / km) +47m 5:39 / km

10 AM

Running warm up/down 25:00 [3] 4.72 km (5:18 / km)

For both sessions.

Sprint Orienteering intervals 10:15 [5] 2.65 km (3:52 / km) +22m 3:43 / km
shoes: Saucony Grid Type A4

Sprint intervals with mass start at bicheno. 3 mini sprints of about 800m that had splitting. On the first one I went to the wrong first split but then ran hard through the field to catch up. On the second I took an early lead but got confused by the level of the water on the rocks as it was higher than mapped. On the 3rd I was a bit off the pack at the start but slowly pushed through the field and finished strongly. Good little exercise.

11 AM

Sprint Orienteering race 17:20 [4] *** 3.13 km (5:32 / km) +32m 5:16 / km
shoes: Saucony Grid Type A4

Mock sprint race at bicheno, as the weather started to deteriorate. Good race apart from major errors. 5 was on a questionable "knoll" and the control was sitting flat on the rock so was not visible at all. Ran around here for around 50 seconds so just as I found it (after Josh) Simon saw us punch it and then wasnt far behind me. Ran the rest with simon, trying my best to stay in front of him. The second mistake was at the end, where I missed 17 and had to go back to it from 18 (30 secs). Apart from that a fairly good run, felt pretty fast.

5 PM

Strength and Conditioning 12:00 [4]

9 PM

Forest Orienteering (Night Orienteering) 54:47 [3] ***** 5.49 km (9:59 / km) +63m 9:26 / km
shoes: Inov-8 Oroc 280

First taste of night orienteering ever, and I chose to do it with the kiwi's who like to make it nice and tough. The part of the course I did was in the roughest part of the course with low visibility and slow running. Still a ripper of a time, just cruising around, trying not to think I was going to get murdered by a serial killer..

Saturday Jan 4, 2014 #

6 AM

Running (Easy run) 30:14 [2] 5.35 km (5:39 / km) +23m 5:32 / km
shoes: Mizuno Wave Rider

Another early morning cruise

8 AM

Running warm up/down 10:00 [3] 1.85 km (5:24 / km) +25m 5:04 / km

9 AM

Forest Orienteering long 1:08:24 [3] 10.11 km (6:46 / km) +283m 5:56 / km
shoes: Inov-8 X-Talon 212

Long distance course on golden fleece which is just above the area for the world cup long. Ran well and was using attackpoints well for nearly every control. Also I was reading the descriptions really well, something I want to do in all of my races. The test will be to use these two things in a race situation, with shorter controls.

4 PM

Running warm up/down 10:00 [3] 1.95 km (5:08 / km) +25m 4:49 / km
shoes: Inov-8 Oroc 280

Forest Orienteering intervals 25:35 [4] **** 4.2 km (6:05 / km) +94m 5:29 / km
shoes: Inov-8 Oroc 280

Two man relay where you ran one loop of the course (4 loops) and then passed over to your partner who ran the same loop. Was trying to use what I done in the morning session but got too caught up in the racing aspect of the session that I didn't stop at my attackpoints/didnt use attackpoints and then made several errors in the circle. Was good fun though.

Friday Jan 3, 2014 #

7 AM

Running (Easy run) 27:43 [3] 4.66 km (5:57 / km) +52m 5:38 / km
shoes: Mizuno Wave Rider

Cruise with Matt, Nick and Andrew.

9 AM

Running warm up/down 15:00 [3] 2.75 km (5:27 / km) +35m 5:08 / km
shoes: Inov-8 Oroc 280

Forest Orienteering intervals 1:00:00 [4] **** 8.96 km (6:42 / km) +269m 5:49 / km
shoes: Inov-8 Oroc 280

Interval Session at Littlechilds Creek with Matt and Ian. Ian was struggling with his toe so pulled out after 3 of the intervals. Was good racing and was picking quite good routes and on most controls strong attackpoints.

4 PM

Running warm up/down 6:30 [3] 1.35 km (4:49 / km)

Forest Orienteering (Corridor Exercise) 51:30 [3] **** 7.25 km (7:06 / km) +221m 6:10 / km
shoes: Inov-8 Oroc 280

Nice little corridor exercise at Mt Pearson. Used my compass quite well and stayed in the corridor for most of the exercise. Had to stop and do my shoelace up at one point and forgot to start my watch so had to guess a little on distance. Only missed one of the controls when I didn't properly use my attackpoint, need top learn to stop and then take a precise bearing from there to my control (and to look up).

5 PM

Strength and Conditioning 12:00 [3]

Thursday Jan 2, 2014 #

4 PM

Running warm up/down 21:55 [3] 4.25 km (5:09 / km) +25m 5:01 / km
shoes: Inov-8 X-Talon 212

Forest Orienteering 55:07 [3] **** 8.78 km (6:17 / km) +73m 6:02 / km
shoes: Inov-8 X-Talon 212

Training exercise at Jason's Task. The goal was to try to figure out what our particular process was for each control. I had a fairly good run but identified that I have a few gaps in my process, particularly around identifying attackpoints and actually using them when I reach them.

Wednesday Jan 1, 2014 #

5 PM

Strength and Conditioning 37:30 [3]

Horrible day so i didn't get out on the bike so did some core instead.

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).

C • Comment 2

Hard 1A Day 5 - Splits

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 Conditioning 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.

Hard 1 Day 4 - Splits

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