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Training Log Archive: Brodie Nank

In the 7 days ending Feb 23, 2020:

activity	#	time	miles		km		+m	load
Running	17	7:16:35	52.11	(8:23)	83.87	(5:12)	309	66811.1
Sprint Orienteering	8	2:19:50	19.82	(7:03)	31.89	(4:23)	152	24202.8
Aqua Jogging	1	1:32:59						13852.7
Strength and Conditioning	1	15:00						2234.7
Total	22	11:24:24	71.93		115.76		461	107101.2

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Sunday Feb 23, 2020 #

9 AM

Running warm up/down 12:36 [2] 2.38 km (5:18 / km) +1m 5:17 / km
shoes: ASICS GT 2000 8 2E

Sprint Orienteering race 4:21 [5] 1.21 km (3:36 / km)
shoes: NVii Crazy Light XXC

Knockout Qualification. Ran hard as I wanted to try to take some points off Simon to claw back on overall. Suprisingly took the win (although Aston was warming up controls as started early).

Running warm up/down 7:45 [1] 1.33 km (5:50 / km)
shoes: ASICS GT 2000 8 2E

10 AM

Running warm up/down 6:16 [1] 1.09 km (5:47 / km) +1m 5:44 / km
shoes: ASICS GT 2000 8 2E

Sprint Orienteering race 4:27 [3] 1.07 km (4:09 / km)
shoes: New Balance 1500 V5

Knockout QF. Just cruised as only had to be in top 4 - rolled into 4th behind Angus, Ryan and Remi.

Running warm up/down 8:58 [2] 1.65 km (5:26 / km)
shoes: ASICS GT 2000 8 2E

11 AM

Running warm up/down 7:40 [2] 1.38 km (5:34 / km) +1m 5:32 / km
shoes: ASICS GT 2000 8 2E

Sprint Orienteering race 4:19 [5] 1.16 km (3:43 / km)
shoes: NVii Crazy Light XXC

Knockout SF: 2nd. Aston and Freddo bumped up to SF 1 which meant being top 4 was a little harder. Ryan surprised us all and stayed with us until the very last control where Freddo lured him into a mistake. Lucky for me as I think Angus and Aston had me in the sprint and before this Ryan may have been a few metres off sprinting distance. Great fun and spent some time on the front and was able to maintain good technique.

Running warm up/down 7:42 [1] 1.32 km (5:50 / km)
shoes: ASICS GT 2000 8 2E

Running warm up/down 7:45 [2] 1.58 km (4:54 / km) +1m 4:53 / km
shoes: ASICS GT 2000 8 2E

Sprint Orienteering race 5:34 [5] 1.45 km (3:50 / km)
shoes: NVii Crazy Light XXC

Knockout Final: 5th. Simon and Daniel promoted to join Angus, Aston, Freddo and I in the final. Was expected it to be fast and furious and it was. Went wrong way to 1st control but the rest except Simon lost time so 2nd at 1st. 2nd to Simon to 2 and then took lead to 3,4. Led towards 5th after Freddo went off wrong way when tried to overtake but then caught out by weird mapping of vineyard and dropped back to 2nd behind Simon. Worked up to 3rd behind Aston and Freddo to 6 and pace started creeping up. Everyone moving quick to 7 and Aston kicked out of the control. Simon kicked past me to 8 and Angus sneaked past as well - couldn't hold them off as I was quite spent. Still didnt let them get away anymore from here to finish with everyone finishing at a speed which would keep the person behind them behind them. Hard work but great fun.

1 PM

Running warm up/down 14:05 [1] 2.35 km (6:00 / km)
shoes: ASICS GT 2000 8 2E

Saturday Feb 22, 2020 #

9 AM

Running warm up/down 15:12 [2] 3.11 km (4:53 / km)
shoes: ASICS GT 2000 8 2E

10 AM

Sprint Orienteering 33:29 [3] 7.49 km (4:28 / km)
shoes: NVii Crazy Light XXC

3 exercises at Botanic Gardens: familiarisation, focus on head up and then one man relay.
Very very cool area - feeling tired but getting into it in first exercise. Took 2nd exercise hard as a "race simulation". Overwhelmed at the start and took the simple option to 1 which probably lost me some time. Pretty good from there, happy with routes, looking ahead and execution. Started on same loop as Simon and Aston on one man relay and instantly dropped when it took me 20" to leave the start triangle. Took a few routes that ended up being slower to try to potentially bridge the gap - didnt really work as I just dropped further behind due to them being slower routes. Conclusion: assess leg closely when behind to see if I can gain some time but only deviate if i am sure my route will be better (or at least same). In this exercise I was deviating if it "could" be better - on some I had picked their route as the better one.

11 AM

Running warm up/down 19:32 [2] 3.58 km (5:28 / km) +12m 5:22 / km
shoes: ASICS GT 2000 8 2E

1 PM

Sprint Orienteering tempo 24:25 5.41 km (4:31 / km)
shoes: ASICS GT 2000 8 2E

East Adelaide CBD training. Aim was to be smooth through controls - aiming to avoid unnecessary turns and turnbacks. Pretty tired from this morning and still a race tonight to go so took it a "threshold" O pace (low end threshold running pace) so that it was still challenging enough.

5 PM

Running warm up/down 15:30 [2] 3.11 km (4:59 / km) +3m 4:58 / km
shoes: ASICS GT 2000 8 2E

6 PM

Sprint Orienteering race 13:05 [5] 3.56 km (3:41 / km)
shoes: NVii Crazy Light XXC

Sprint race at Semaphore Park: 4th (+1:05 on Aston)
Very fast but felt suprisingly ok. Wrong way out of start and drifted to take gap too far to left on 13 (together maybe 15" loss) but otherwise only small hesitations. Not bad but wouldn't have been good enough to make WOC Sprint Final. Work still to be done but feeling optimistic

Running warm up/down 13:32 [1] 2.21 km (6:07 / km)
shoes: ASICS GT 2000 8 2E

Friday Feb 21, 2020 #

10 AM

Running warm up/down 11:20 [2] 2.08 km (5:26 / km) +26m 5:07 / km
shoes: ASICS GT 2000 8 2E

11 AM

Sprint Orienteering intervals 34:37 [4] 7.18 km (4:49 / km) +152m 4:22 / km
shoes: NVii Crazy Light XXC

3 X short sprint trainings @ Flinders Uni. Had to stay on pavement and read whole leg before leaving as crosses blocking some routes. Good practice at reading rapidly with two hands and then looking ahead on easy stretches to try and get an idea of the following control. Feeling pretty pooped so took it a comfortable hard pace. Ran the last one with Aston and Angus which was fun.

12 PM

Running warm up/down 10:51 [2] 2.01 km (5:24 / km)
shoes: ASICS GT 2000 8 2E

5 PM

Running 18:58 [3] 3.87 km (4:54 / km)

Sprint Orienteering 15:33 [3] 3.36 km (4:38 / km)

Running 15:30 [3] 2.17 km (7:09 / km)

Thursday Feb 20, 2020 #

8 AM

Running 35:02 [2] 6.73 km (5:12 / km) +27m 5:06 / km
shoes: ASICS GT 2000 8 2E

Easy pre break, hammies and calves sore but nothing horrific.

Wednesday Feb 19, 2020 #

9 AM

Running 32:32 [2] 6.39 km (5:05 / km) +76m 4:48 / km
shoes: Salomon S Lab Speed 2

Easy pre breakfast. Legs better today - will go ahead with sesh.

3 PM

Running warm up/down 19:02 [2] 3.96 km (4:49 / km) +10m 4:45 / km
shoes: ASICS GT 2000 8 2E

Running warm up/down 18:55 [2] 3.63 km (5:13 / km) +15m 5:06 / km
shoes: ASICS GT 2000 8 2E

Running intervals 39:53 [5] 9.01 km (4:26 / km)

Tuesday Feb 18, 2020 #

10 AM

Running 31:23 [2] 6.68 km (4:42 / km) +14m 4:39 / km

Shakeout/tester with 8 strides. Had a feeling I wouldn't feel up to session today based off how I was feeling when I rolled out of bed but wanted to give it a go anyway. Conclusion: not good enough for session but tomorrow should be fine.

6 PM

Strength and Conditioning 15:00 [2]

Pre run core.

7 PM

Running 31:31 [1] 6.46 km (4:53 / km) +46m 4:43 / km
shoes: Salomon S Lab Speed 2

Easy on the river after the rain stopped. Feeling much better.

Monday Feb 17, 2020 #

10 AM

Aqua Jogging 1:32:59 [2]

With Pete. Now I'm unemployed thought it a good idea to get some more cross training in. Was very nice chatting away from 90 mins.

5 PM

Running 35:05 [3] 5.8 km (6:03 / km) +75m 5:41 / km
shoes: ASICS GT 2000 8 2E

Easy in plenty gorge - off trails for most of it, running through the forest that was burnt recently. Eerily quite beautiful. Got a bit excited and tried to cross the river and then had to do it again to get back to where I was parked - both crossings taking quite a while and wet feet..

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