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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brodie Nank

In the 1 days ending Nov 21, 2019:

activity # timemileskm+m
  Running3 1:36:16 12.38(7:46) 19.93(4:50) 190
  Sprint Orienteering1 26:00 3.86(6:44) 6.22(4:11) 77
  Total4 2:02:16 16.25(7:31) 26.15(4:41) 267

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Th

Thursday Nov 21, 2019 #

6 AM

Running 35:50 [1] 7.17 km (5:00 / km) +65m 4:47 / km
shoes: ASICS GT 2000 7 (2E)

Easy morning on the river. Already very hot, good choice to get out this early.
6 PM

Running warm up/down 30:10 [2] 6.51 km (4:38 / km) +59m 4:26 / km
shoes: ASICS GT 2000 7 (2E)

To training. RPE: 4
7 PM

Sprint Orienteering intervals 26:00 [5] 6.22 km (4:11 / km) +77m 3:56 / km
shoes: NVii Crazy Light XXC

Sketchy sprint O V2 @ Royal Melbourne Hospital and Commonwealth Village (+some very shitty park O).

Trying to practice some sprint techniques but the classic end of work day fatigue got my brain good. Ok orienteering but didn't have the brain power to think too much about it. Very cooked by the end.

Double handed map reading good to first control in hospital and on a few other legs. Keeping head up well in the rest of hospital but maybe not reading ahead as much as I should have - got caught in a few places starting to run off in direction of control only to realise there was a block that way. Practicing holding the map up in front and was working well in hospital but less use in the commonwealth village as it wasn't actually that hard.

Target for next session is to try a technique Aston was working on today: having at least a quick glance at the next leg while running the previous leg to at least know if more planning is required. Even if I don't have time to plan the leg it means I will know if I need to make a plan before leaving control or if I can head off in direction of control and then make decision.
8 PM

Running warm up/down 30:16 [2] 6.25 km (4:51 / km) +66m 4:36 / km
shoes: ASICS GT 2000 7 (2E)

Home from training - Felt cooked for first half and then less cooked but very hungry for last stretch. RPE: 4

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