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Training Log Archive: Brodie Nank

In the 7 days ending Apr 28:

activity # timemileskm+m
  Running10 6:15:32 48.7(7:43) 78.37(4:48) 1070
  Bush Orienteering3 1:25:34 10.97(7:48) 17.65(4:51) 250
  Total11 7:41:06 59.66(7:44) 96.02(4:48) 1320

» now

Sunday Apr 28 #

3 PM

Running long 2:30:28 [3] 32.01 km (4:42 / km) +546m 4:20 / km
shoes: ASICS GT 2000 7 2E

Decided yesterday after the race that I was going to do a 2.5 long run today for three reasons:
-Ultra long is coming up and want to feel like I can push till the end.
-Training Monday, Tuesday is going to be tough to get a quality session in as heading straight from red eye to work, will be busy settling back in and have stuff on both nights (GOT>training)
-The need for some punishment for two very trashy runs.

Henry and Andrew were kind enough to join me for most of it and the weather was ideal when we ran (3:00pm was also ideal to avoid too much dustiness). Good chat until the last 20 min as we all started to feel a bit grim but perked up a little in the last loop of Monger by myself, enjoying a lovely sunset over the lake.

Saturday Apr 27 #

7 AM

Running 10:00 [1] 2.24 km (4:28 / km) +22m 4:15 / km

10 AM

Running warm up/down 33:08 [2] 6.76 km (4:54 / km) +106m 4:33 / km
shoes: ASICS GT 2000 7 2E

Glutes a tad tight/sore in warm up, very angry solo cool down to calm down.

Bush Orienteering race 32:33 [5] **** 6.9 km (4:43 / km) +84m 4:27 / km
shoes: Salomon S Lab Speed 2

Aus Middle Champs: mp (without mp 5th place, +1:58).
Who would have thought it could get worse than yesterday.

Technical analysis:
1 - good direction across spur but not confident coming down slope into control which resulted in me falling back to compass and not reading detail (thought I was passed this). Stopped and tried to put myself back on map with gully and track but took a while. Maybe 20" time loss.
2 - Not off to a good start and was thinking it. Pushed ok on this leg but drifted right after starting out to the left (5" loss)
3,4,5 - No issues but still losing time on the others, ?not running as hard after the shaky start.
6 - drifted right again when I should have been hugging red line (5" loss). Felt weird coming in but everyone said that.
7 - ok
8 - Stopped reading detail as I came into circle, went to higher rocks then hesitated (10" loss)
9 - compass was good mid leg but very poor off the small track bend at entry to control and was quite far right (10-15")
10 - ok
11 - again poor compass off road and was too far right and saw little track (10")
12 - very hesitant coming in and took a while to figure out the knoll cliff thing but no error.
13, 14, 15, 16, 17 - poor compassing on all and it appears all to the right. No big time losses but was always 50m off and a tad hesitant (about 40" all up).
18 - ran to the "gully" when I saw it and took a while to realise this before stumbling over to the depression (10-12")
19 - ok
20 - Eager to finish, not understanding what the map was going to mean and therefore relying on compass. Overshot (think I ran straight past control but was looking ahead rather than right), saw start and then came back. Saw a control on a rock so punched and went... (30" + mp)
Fine to the finish from here (21,22,23)

So overall hit 9/23 controls smoothly, with three of those being the easy last 3 controls. Had an angry laugh at myself that I mp because I probably checked more codes today than I had all week (as I was orienteering like a noob). Got to figure out why I drifted right so much when I was compassing.

Friday Apr 26 #

7 AM

Running warm up/down 13:28 [1] 2.7 km (4:59 / km) +48m 4:35 / km
shoes: ASICS GT 2000 7 2E

Shakeout pre drive to event
11 AM

Running warm up/down 30:52 [2] 6.26 km (4:56 / km) +63m 4:42 / km
shoes: ASICS GT 2000 7 2E

Warm up feeling good, cool down feeling angry
12 PM

Bush Orienteering race 19:32 [5] 4.39 km (4:27 / km) +30m 4:18 / km
shoes: Salomon S Lab Speed 2

Aus Sprint Champs: 8th (+2:14). Very bad.

1,2 - felt shaky at the start but settled ok and took my time with 1, not binning any time yet.
3 - settled maybe too much and ducked in too early to 3, running into dead end and losing.

Thursday Apr 25 #

9 AM

Running 24:52 [3] 5.3 km (4:42 / km)
shoes: ASICS GT 2000 7 2E

4:42 - supposedly its a religion.
4 PM

Running 27:48 [3] 6.43 km (4:19 / km) +34m 4:13 / km
shoes: ASICS GT 2000 7 2E

Taper sesh with the lads. WU then 2' @ tempo followed by 4 x 20"/40" and CD.

Wednesday Apr 24 #

(rest day)

Spent the day exploring Rottnest Island by bike. Relatively fatigued by end of day but likely just because it was a big day out.

Tuesday Apr 23 #

9 AM

Running 26:40 [1] 5.05 km (5:17 / km) +87m 4:52 / km
shoes: Salomon S Lab Speed 2

Easy am. Feeling a tad rough.
5 PM

Running 29:26 [2] 6.2 km (4:45 / km) +46m 4:35 / km
shoes: ASICS GT 2000 7 2E

Easy with the lads (well Matt for half of it until he complained so much he ran out of breath). Felt much better than this am but some minor groin feels today so resting tomorrow.

For any selectors who are reading this Matt Doyle has been coughing all over me and I am likely to be under the weather next weekend (unless I win of course).

Monday Apr 22 #

11 AM

Running warm up/down 28:50 [2] 5.42 km (5:19 / km) +118m 4:48 / km
shoes: Salomon S Lab Speed 2

Bush Orienteering race 33:29 [5] **** 6.36 km (5:16 / km) +136m 4:45 / km
shoes: Salomon S Lab Speed 2

Easter Day 3: Middle @ Umana. 4th place (+1:51) to keep me at 3rd overall.

Frustrating end to the weekend. Not an awful run, but average at best technical performance in a relatively straight forward middle. Not huge time loss (1:30 tops) but three rookie errors that I shouldn't have made. On top of that felt scrappy in and out of most controls, compared to feeling quite smooth yesterday.

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