Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brodie Nank

In the 7 days ending Mar 11, 2012:

activity	#	time	miles		km		+m	load
Running	6	3:26:30	24.16	(8:33)	38.88	(5:19)	408	33675.5
Forest Orienteering	2	1:54:46	13.32	(8:37)	21.44	(5:21)	598	21920.4
Strength and Conditioning	2	1:09:00						11597.5
Sprint Orienteering	3	58:42	8.59	(6:50)	13.83	(4:15)	91	10811.1
Mountain Biking	1	30:00	4.85	(9.7/h)	7.8	(15.6/h)	70	4469.4
Total	10	7:58:58	50.92		81.95		1167	82474.0

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Sunday Mar 11, 2012 #

9 AM

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: Inov-8 X-Talon 212

Forest Orienteering race (Chinamans Flat) 1:22:49 [5] **** 15.2 km (5:27 / km) +500m 4:41 / km
shoes: Inov-8 X-Talon 212

Another good run. Was 1st to the first control of people on my loop and built into my race but was making little errors throughout the 1st loop becasue I was being distracted by others. The 2nd loop was better as I had got used to the race and pushed to the front of my group with Lauchy. Caught Ian at 19 in the shitty bracken and went into the map change with him just ahead of Lauchy. The last loop was pretty much run the whole with Ian. I attempted to drop him throught the first part of the loop, except I made some little errors at the circle that allowed Ian to stay just behind me. Caught up to Alex and some USA guy and caught them by 26. Ended up running the rest of the course in a goup of 4 with lots of changeovers of the lead. On the way to 35 me and Ian pushed away from Alex and USA guy. I lead Ian into 35 but a faceplent on a log allowed him to make a break and try as I might I could not make back the distance. Pretty happy to get a 3rd place though.

Long Distance ME 2 - Splits

Saturday Mar 10, 2012 #

Event: Eureka Challenge, SILVA NOLs

9 AM

Running warm up/down 40:00 [3] 8.0 km (5:00 / km)

For both events.

Sprint Orienteering race (University of Ballarat) 13:36 [5] 3.48 km (3:54 / km) +45m 3:40 / km
shoes: Karhu Fast

Good run. Slow at the start getting into the the navigation but built up from this and pushed hard through the easier legs through the middle of the race. Pretty happy with how I went, no real errors but lost about 15 secs on the first and about 20 more all up in 3, 5 and 13.

12 PM

Forest Orienteering race (Surface Hill) 31:57 [5] **** 6.24 km (5:07 / km) +98m 4:45 / km
shoes: Inov-8 X-Talon 212

Another good run, feeling good to be more consistent with my navigation. Again built up into my race but don't think I pushed myslef through the middle of the race, losing about 1 min 8,9,10. Really happy with my nav through the intense stuff and only a few small 15 sec errors at 4,10 and 19.

M Junior Elite - Splits

Middle DistanceM Junior Elite - Splits

Friday Mar 9, 2012 #

6 AM

Mountain Biking 30:00 [2] 7.8 km (15.6 kph) +70m

Easy ride this morning in kate reed, although a minor crash nearly turned into something worse.

9 AM

Note

Won two weekend passes sprinting around a park. Made 220 so not a bad start to the day :)

Thursday Mar 8, 2012 #

2 PM

Running warm up/down 27:43 [3] 5.43 km (5:06 / km) +30m 4:58 / km
shoes: Karhu Strong

Running intervals 15:00 [3] 2.6 km (5:46 / km) +15m 5:36 / km
shoes: Karhu Strong

5*1 min efforts with 2 minutes walking rest beween. Good session that was hard but not to long so a good taper for the weekend.

Wednesday Mar 7, 2012 #

4 PM

Strength and Conditioning 31:30 [3]

Good sesh.

5 PM

Running warm up/down 21:48 [3] 4.51 km (4:50 / km) +15m 4:45 / km
shoes: Karhu Fast

Sprint Orienteering race (Tempo) 26:13 [4] *** 6.31 km (4:09 / km) +26m 4:04 / km
ahr:178 max:189 shoes: Karhu Fast

Twilight event at Windsor Park. Got to use the school today so it was slightly better than last time. Ran really well at a good tempo pace and felt quite good physically but made a error at 11 and a stupid error at 16.

Tuesday Mar 6, 2012 #

4 PM

Running warm up/down 27:54 [3] 5.85 km (4:46 / km) +206m 4:03 / km

Couldn't do a warm down at the uni so ran some of the way home, included 188m of climb.

Sprint Orienteering intervals 18:53 [5] **** 4.04 km (4:40 / km) +20m 4:34 / km
ahr:177 max:188 shoes: Karhu Strong

Spint intervals at UTAS all though the complex building part. Four intervals with a jog to the next start and a minute rest when I got there. Felt really good navigating except on the second int at number 3 and 4 where I didn't have an exit direction twice in a row.

Monday Mar 5, 2012 #

9 AM

Strength and Conditioning 37:30 [3]

Longer session today.

4 PM

Running (Recovery) 54:05 [2] 8.49 km (6:22 / km) +142m 5:53 / km
ahr:141 max:160 shoes: Karhu Strong

Good run with the monday running group in Kate Reed.

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