Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brodie Nank

In the 7 days ending Jan 24, 2014:

activity	#	time	miles		km		+m
Running	6	2:58:47	24.17	(7:24)	38.9	(4:36)	58
Strength and Conditioning	2	1:06:30
Road bike	1	40:46	9.43	(4:19)	15.18	(2:41)	76
Sprint Orienteering	4	39:45	6.03	(6:36)	9.7	(4:06)	35
Total	10	5:25:48	39.63		63.78		169

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Friday Jan 24, 2014 #

9 AM

Running warm up/down 17:30 [3] 3.5 km (5:00 / km)

Running tempo (Lady Torso Challenge) 10:58 [4] 3.0 km (3:39 / km)
shoes: Saucony Grid Type A4

Lazy Torso challenge at the AIS track. 3km with a twist, running a certain distance around the track, punching and then turning, using control descriptions. Interesting little twist which turned out to be quite fun.

5 PM

Running warm up/down 22:30 [3] 4.5 km (5:00 / km)
shoes: Saucony Grid Type A4

Sprint Orienteering race 11:34 [5] *** 2.8 km (4:08 / km) +15m 4:01 / km
shoes: Saucony Grid Type A4

Mass start at Radford College. Went out fast as I knew I would have to if I didn't want to get caught up in the pack trying to punch. In the top 4 to the pivot so punched smoothly. Ran the butterfly's with Henry, swapping the lead throughout. When we finished the butterflies though I ran off on Henry, having read ahead. But due to this instead of reading ahead when running the easy leg to 14 I worried I had stuffed up. Therefore I made a poor route to 15 and got caught by henry and Oscar again. However managed to keep my lead from here, running well under pressure of good orienteers chasing me. But lost the lead at 25 when I didn't see the gap in the wall and Henry took the gamble. Annoying to lose the race their but things like that happen.

Day 2 Radford Course 1BB - Splits

Thursday Jan 23, 2014 #

2 PM

Sprint Orienteering 6:57 [5] *** 1.67 km (4:10 / km)
shoes: Saucony Grid Type A4

Maze-O. 3 different causes. Lots of fun.

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)

3 PM

Sprint Orienteering 3:18 [5] ** 0.95 km (3:28 / km) +10m 3:18 / km
shoes: Saucony Grid Type A4

One short interval around the park where we did the maze-O. I was with the fastest group so it was quick.

5 PM

Running warm up/down 22:30 [3] 4.45 km (5:03 / km)

Sprint Orienteering race 17:56 [5] *** 4.28 km (4:11 / km) +10m 4:08 / km
shoes: Saucony Grid Type A4

Ran well today and was reading well ahead. Also slowed down well in the control picking places and made no errors. Made a mistake on my route choice to 5 where I didn't read the impassable fences but caught myself before I lost significant time (10 secs). Lost another 10 secs on the route to the next control. But quite a good race.

Elite - Splits

Wednesday Jan 22, 2014 #

Note
(rest day)

8 AM

Strength and Conditioning 30:00 [4]

Tuesday Jan 21, 2014 #

12 PM

Running warm up/down 20:07 [3] 4.15 km (4:51 / km) +13m 4:46 / km
shoes: Mizuno Wave Rider

Running intervals (Cruise intervals) 30:00 [5] 7.3 km (4:07 / km) +15m 4:04 / km
shoes: Mizuno Wave Rider

3 x 2km on a 10 minute cycle (aim was @3:35min/km but ended up just above 3:30min/km).

Tough session and was a little worried about the tendon issue but turned out ok. My guess is that it was the soft sand I was running on as well as me being very active throughout the rest of the day, including kneeboarding which I wasn't used to. First was full into wind, second with a tailwind and 3rd with half of both. Struggled on the 2nd km of the 2nd one and then had to push hard in the last. Times were:
6:57
7:01
7:04

Monday Jan 20, 2014 #

Note
(rest day)

6 PM

Strength and Conditioning 36:30 [3]

Sunday Jan 19, 2014 #

5 PM

Running tempo (Terrain (coast)) 40:12 [4] 9.0 km (4:28 / km) +30m 4:24 / km
shoes: Mizuno Wave Rider

Another attempt at a longish run (this time 80 mins). Felt the tendon again so cut it short but judging on the lack of pain the next day it was most likely in my mind or I stopped at the right time. Taking a rest day tomorrow just in case.

Saturday Jan 18, 2014 #

9 AM

Road bike 40:46 [3] 15.18 km (2:41 / km) +76m 2:37 / km

Considering the scare on Thursday and the fact that my tendon was quite sore the next day I decided to swap intervals because i didn't want to risk.

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