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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brodie Nank

In the 7 days ending Jun 3, 2019:

activity # timemileskm+mload
  Running9 4:56:01 38.23(7:45) 61.53(4:49) 61644253.4
  Forest Orienteering2 1:58:10 11.72(10:05) 18.86(6:16) 29120764.2
  Sprint Orienteering3 37:41 5.79(6:30) 9.32(4:03) 806331.6
  Strength and Core1 15:002234.7
  Total13 7:46:52 55.74 89.71 98773584.0
averages - sleep:8.1

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Monday Jun 3, 2019 #

8 AM

Running warm up/down 28:19 [2] 6.17 km (4:35 / km)
slept:8.0 shoes: ASICS GT 2000 7 (2E)

9 AM

Forest Orienteering race 47:39 [4] **** 8.02 km (5:56 / km) +136m 5:29 / km
shoes: NVII Forest 1

QB3 Day 3. Multi-day distance: 8th (+3:48)
1 PM

Running warm up/down 42:10 [2] 7.9 km (5:20 / km) +210m 4:43 / km
shoes: ASICS GT 2000 7 (2E)

Dropped the QLD people off at airport 1.5 hours earlier than everyone else so took the opportunity to do a second session. Hit two different reserves for warm up and cool down, lovely scenic running in the heart of Wellington.

Sprint Orienteering 14:10 [4] 3.25 km (4:22 / km) +50m 4:03 / km
shoes: ASICS GT 2000 7 (2E)

Sprint course at Massey University/Wellington High that Jim had set for us to do on Friday evening. Legs tired from this morning (and the past 2 days) but managed to shift ok and this was a good tempo effort. Happy with the O, just got caught by one control which had only way into it and my flow was affected by a couple of gates that were closed which I had to open.

Sunday Jun 2, 2019 #

9 AM

Running warm up/down 37:40 [2] 7.53 km (5:00 / km) +56m 4:49 / km
slept:8.25 shoes: ASICS GT 2000 7 (2E)

10 AM

Sprint Orienteering race 12:11 [5] *** 3.26 km (3:44 / km)
shoes: New Balance 1500 V5

QB3 Day 2. Individual Sprint: 2nd (+0.03)
1 PM

Running warm up/down 29:22 [2] 6.19 km (4:45 / km) +57m 4:32 / km
shoes: ASICS GT 2000 7 (2E)

Sprint Orienteering race 11:20 [1] 2.81 km (4:02 / km) +30m 3:50 / km
shoes: Salomon S Lab Speed 2

QB3 Day 2. Sprint Relay with Krystal, Simon and Bridget. 3rd place after a tight tussle with the senior and junior Kiwi teams.

Saturday Jun 1, 2019 #

10 AM

Running warm up/down 23:30 [2] 4.68 km (5:01 / km) +35m 4:50 / km
slept:7.5 shoes: ASICS GT 2000 7 (2E)

11 AM

Forest Orienteering race 1:10:31 [4] **** 10.84 km (6:30 / km) +155m 6:04 / km
shoes: NVII Forest 1

NZL QB3 Day 1 (multi-day distance): 8th (+6:22)

Thought I started well but was pretty slow in the splits, I think maybe due to not being used to such crappy running and actually dropping 5-15 seconds on all controls to 6 (but not registering this as bad as the terrain was overwhelming me).

Regardless was starting to feel confident at 6, only to then bin 1:30 on 7, a combination some interesting mapping (of which the control circle was then obscuring) and allowing myself to lose concentration. This error started a very messy race and I was surprised to only find myself 6 minutes down at the end:

8: Stumbling out of 7 annoyed with my mistake and then never really had map contact. Stopped myself to get proper contact at the track but rushed and didn't do this properly (not helped by drinks being mapped in the wrong place) +1:30

9 and 10: hesitated and stopped coming into both (+10-15)

11: used felled area which had changed and then went to parallel feature covered by control circle (+40)

14: Ran into some blackberries and then just lost complete contact. Then saw Jonty running 14-15 and tried to figure out what he was doing rather than actually orienteering (+1:00)

16: Too high (+10). 17: followed the bendy red line... (+5-10)

18: Again confused by new felled area which was larger than on map. Control also felt very far right but was a huge bingo anyway (+45)

20: Took the track but then tried to cut in too early and hesitated a lot before the control (+20)

22: Good contact for 3/4 of leg but then stopped focusing when it got hard and took a while to put myself back on map (+25-30)

23: Poor exit, must not have been looking at compass. In no mans land for a long part of leg and then read long depressions wrong at end and ended up south of control (+1:00)

Pretty good from here to finish but struggling to be aggressive after a non-inspiring race. Small route choice errors on 28 and 29 but nothing significant.
6 PM

Running 20:00 [2] 4.29 km (4:40 / km) +49m 4:25 / km
shoes: New Balance 1500 V5

Shakeout pre dinner to promote some fast turnover of the legs for tomorrows sprints.

Friday May 31, 2019 #

7 PM

Running 20:00 [2] 4.43 km (4:31 / km) +62m 4:13 / km
shoes: ASICS GT 2000 7 (2E)

Shakeout with Aislinn after checking into accommodation in Wellington and pre dinner. Was going to be on a sprint map with the team but delayed flights meant we couldn't get out before dark and everyone was pretty keen for dinner by the time we checked in.

Thursday May 30, 2019 #

Note
(rest day)

Exhaustion levels still quite high - had thought about doing some pilates work on the reformer but not worth doing anything today.

Was feeling pretty bummed with the way this week has been training wise but in reality all I missed was two gym sessions and a threshold session - all of which may have been a bit too much anyway. Trying to think about it in the positive way - that i have done a good taper which will be beneficial for the weekend anyway.

Wednesday May 29, 2019 #

7 AM

Note
slept:8.5

Was supposed to be getting up to do a threshold session this morning but felt extremely exhausted waking up so opted to go back to sleep and instead do a taper session at lunch. Was an easy decision to make because I was already thinking that I should do more of a proper taper into weekend so i could have some quality races.
12 PM

Running warm up/down 30:00 [2] 6.24 km (4:48 / km) +60m 4:35 / km
shoes: ASICS GT 2000 7 2E

Tailwind down to the tack tricked me into thinking I was feeling ok, head wind on the way back made sure I didn't forget how crap I was feeling.

Running intervals 20:00 [5] 5.35 km (3:44 / km)

Feeling knackered all morning at work and even caffeine couldn't pick me up well but really wanted to get something done - opted for a Mona fartlek, short and sweet. Warming up felt ok (most likely due to huge tailwind) so decided to go ahead with session. As soon as I started knew it was going to be a bit of a disaster but decided to work of perceived effort rather than worrying about pace and this got me through. Even then, nearly pulled the pin at 15min as was feeling crappy.

On one hand I'm not sure if I should have done this but on the other it satisfied my mental health but getting something done and at least i was turning the legs over a bit faster before the weekend. Although quickly decided that a gym session is definitely not a good idea this evening.

Tuesday May 28, 2019 #

12 PM

Running 45:00 [1] 8.75 km (5:09 / km) +87m 4:54 / km
slept:8.0 shoes: ASICS GT 2000 7 2E

Felt pretty pooped when I woke up at my first alarm to do this one before work so opted for a bit of extra sleep and did it at lunch. Felt a bit better from a fatigue perspective at work but very hungry all day - much more so than I usually would be. The actual run was ok but feeling tired in the legs from the Sunday-Monday combo - understandably i think.
5 PM

Strength and Core 15:00 [2]

Core after work followed by a nice stretch.

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