Training Log Archive: Brodie Nank

Australian Long Distance Champs @ Split Rock: 4th, 94:10 (+3:45)

Although not a focus of these competitions thought I could have a fighting chance at this one given i am supposed to be a long distance orienteer this year.

Started well, controlled through to 3. Poor exit to 4 and then direction a bit all over the place into control. Maybe a bit flustered here as I exited towards 7 and didn't realise for 200-300m. Corrected but was thinking "I can't afford these mistakes if I want to win" so was messy entering 5 as well. Refocused well to 6 and got back into a good rhythm. The others were quicker on the dead running most of the way to 8 but executed the diagonal downhill into the control well. Struggled up and across hill to 9 but don't think any other option would have been faster for me. Caught sight of Gene leaving 11 as I entered and had glimpses of him for the next few until i finally reeled him in by 15. Passed him mid leg to 16 and led into control, executing a tricky control quite well. Running in front to 17 but fell over about a 1/3 of the way to go and this was the moment I literally hit the wall. Not sure where this came from and I was shocked at how quickly it here me but felt horrific and considered pulling the pin. Didn't help that a pressure point on outside of my L foot had started building up and every 10th step was giving me a sharp pain. Decided to push on as didn't want to let Gene get 3 minutes back on me. Rest of course a bit of a haze for me, seeing glimpses of Gene about 1 min in front of me and just managing to stumble into each control. Extra focus on navigating well if I couldn't run properly as I knew an error here would completely throw my race. Think I succeeded here and the time I lost to the other boys was due to feeling like a zombie. Sped up in the last few as the finish line and Gene was in sight.

Happy with the technical performance but questioning why my physical performance was so poor. Terrain probably didn't suit me (either steep hills or fast open areas) and I think I may have burned a bit too much energy early without realising. Didn't have the greatest sleep and a bit of added anxiety in the morning probably didn't help. I think the terrain at Kangaroo Crossing next weekend will suit me a little bit better and will try as best I can to be ready and rested by the start line.

Course 1 - Splits

Spoke too soon and woke up with some knee/ITB pain so opted for a shakeout followed by stretch. Not sure if it made it any better but my mental health improved ..

A good amount of massage ball use and a touch of placebo tape later.

Oceania Sprint Champs @ Charles Sturt: 1st, 15:32

This was one of my focus races after WOC and before WC in China (along with Oceania Long) so did a proper taper into it and taking it relatively seriously. Had run here in 2017 so new what to expect from the area and from the bulletin (or bulletins) I had an idea of what I thought the course would look like.

Took as much in as possible on the run to the start, seeing control 7 and the run through to 8. Started 1 min behind Simon and start triangle was in sight so when I saw him take his time to start and then run off confidently to the right I was confident this was the way I would start. Picked up the map and realised I hadn't seen Simon's route choice decision so quickly had to make a choice - similar to a few routes I had done on running wild so didn't have too much issue picking right. Wide to 2 for the smoother running and then went through courtyard to 4 as wasn't sure if it was at bottom of steps or above (pretty poor map legibility here). No real time loss until 6 where I went left, missed the shortcut and then hesitated and stopped still at the entry (+12-16"). Fine through the next few a managed to find the first run through..

First loop complete and now for the forest. Climbing isn't my strength and from my prep it gauged that around would be equal if not faster than straight. Exited alongside building in direction of control as didn't want to backtrack and do the hairpin turn. Unfortunately the number 23 was blocking part of the map here so didn't risk it and go up the stairs which weren't showing and rather climbed up the steep embankment. No navigational issues into control and saw Simon heading to 11 which was a nice little confidence boost. Nothing spectacular with the forest controls, slowing the pace a little to try to prevent any time losses - success. Feeling good coming down to 18 for the last loop.

Planning the route to 19 couldn't figure out why there was only one option and the rest was blocked by OOB. Turns out I couldn't see the run through as map a bit of a mess and that is why there was no route choice.. Went up and around to the left, losing about 27". Coming into 19 from wrong direction and ran through, not only choosing the slightly slower route to 20 but then running down into start, thinking "I can't be here", turning back up the steps to run around only to realise as I was running off that I could have run through start (+10"). Bit of gas left in the tank from the downhill run and the messy navigating so pushed hard from here to finish - only losing a little time in and out of 23 hesitating on the garden bed that wasn't olive.

Relatively happy with the overall performance, if I take out the run through shambles only two 10" errors (one of which was influenced by interesting map/course set up). And nice to find out a few days after that I get a free spot at WOC, guess I will have to train for sprints now..

Course 1 - Splits

Taper run with 2' @ tempo and 5*20/40 once arriving in Wagga Wagga - feeling a tad sluggish but no ITB/knee feels.

Taper week

Pre work/breakfast shakeout/knee tester. No knee pain, ITB/quad a little sore but nothing too signficant.

Glute activation on reformer. No pain at knee, a little bit of discomfort with some exercises over ITB/lateral quad.

Playing it safe, delaying Sprint session until tomorrow. No knee pain today but a bit sore ITB/lateral quad.

Core at lunch.

Catch up run with Will around botanical gardens, the tan and then through fitzroy gardens to officeworks on Smith St. Recovery/taper week for me and feeling a bit cooked after my biggest week since WOC last week. Lateral knee a bit sore midway through race yesterday but felt fine in the warm down so had forgotten about it. Ok for this until the last 3km and it started to feel sore at the knee. When I pushed around a bit found ITB very tender to touch. Got Laura to pick me up from officeworks rather than running home and will play it safe rest of week.