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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brodie Nank

In the 7 days ending Feb 17:

activity # timemileskm+m
  Running14 8:55:27 68.75(7:47) 110.64(4:50) 1224
  Bush Orienteering3 1:58:17 13.59(8:42) 21.87(5:25) 397
  Strength and Core3 1:40:00
  Sprint Orienteering1 13:47 2.1(6:34) 3.38(4:05) 25
  Total20 12:47:31 84.44 135.89 1646
averages - sleep:7.8

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Sunday Feb 17 #

7 AM

Running warm up/down 23:54 [2] 5.14 km (4:39 / km) +54m 4:25 / km
slept:7.75 shoes: Asics GT 2000 6

Somehow still managed a rushed warm up despite getting to the event 35 minutes before race time. Then a struggle of a warm down with Simon and Pat.
8 AM

Bush Orienteering race 49:30 [4] *** 10.54 km (4:42 / km) +192m 4:18 / km
shoes: Salomon S Lab Speed 2

Bendig O 2day Hagaby - 2nd (+0:03)
Great start, managed to face plant through the first erosion (no envy from the boys here...) Then felt rough on the 1st climb, only with Simon as the other boys had the shorter forking. Pushed well with Simon to be on the tail end of the others heading into the granite butterfly. Aston had the same first loop as me so I was using him a bit too much and drifted to the left of the control. I realised and corrected but Aston didn't. Did the rest of that loop by myself and then the start of the next. Was coming up behind Pat at the end of the second and then went out on the 3rd just behind Simon now (he had done the first 2 in a different order). Came back to the pivot for the last time in 5th (Nathan, Joe, Simon, Pat) and new if I could catch them by the start of the second major loop I would be in with a shot. Pushed hard and got on the back and then we all came through the end of the loop together. Simon and I now had the short forking so new we could make a gap on the others. Pushed up the climb and got to the common control in 1st, just in front of Simon. But as we were leaving saw Pat coming in fast down the hill. New I had to gas it from here so pushed hard, but was making little errors that Simon was correcting to hang on and Pat was catching. Made a gap on Simon on climb up to 25 but Pat was still there. Thought I could get away on the downhill to 27 but the control was a little tricky so didn't get away. And then I finally lost my control a little and Pat snuck through to 28 in front as I was too far left. Frustrated but hung on behind Pat to finish in 2nd, still ahead of the rest which was good.

9 AM

Bush Orienteering 23:47 [2] 4.42 km (5:23 / km) +79m 4:56 / km
shoes: Salomon S Lab Speed 2

Control collection to get the final kms for today and the week. Bit tired but satisfied with how the training is going at the moment.

Saturday Feb 16 #

8 AM

Running 28:30 [1] 5.4 km (5:17 / km) +49m 5:03 / km
slept:9.0 shoes: Asics GT 2000 6

Easy pre break, legs feeling surprisingly good after getting progressively tighter as the day went on yesterday.
4 PM

Bush Orienteering 45:00 [2] **** 6.91 km (6:31 / km) +126m 5:58 / km
shoes: Salomon S Lab Speed 2

Easy at Kooyoora doing a middle distance course some of the others did back in December. Started well then lost my rhythm around 2 and 3 as I was second guessing I was at the control site. Ran a bit reckless to 4 and 5 but settled to 6 and cruised through to the finish, orienteering well to about 9 and then less well but not bad to the finish.

6 PM

Running warm up/down 31:57 [2] 6.19 km (5:10 / km) +37m 5:01 / km
shoes: Asics GT 2000 6

Sprint Orienteering race 13:47 [5] *** 3.38 km (4:05 / km) +25m 3:56 / km
shoes: New Balance 1500 V4

Bendig O 2day Sprint - 2nd (+0.04)
Felt sluggish on warm up but once I did some drills felt much better. Moving relatively well and O was good apart from a small miss leaving 3 and at 16 and the slower route to 21. Very twisty turns sprint which suited my current fitness, but felt like I was forever missing the slightly better line.

Friday Feb 15 #

6 AM

Running 57:38 [1] 10.59 km (5:27 / km) +106m 5:11 / km
slept:7.5 shoes: Asics GT 2000 6

Easy ITW including commuter junk miles

Thursday Feb 14 #

6 AM

Running warm up/down 27:55 [2] 5.87 km (4:45 / km) +40m 4:36 / km
slept:7.5 shoes: New Balance 1500 V4

Running intervals (Tempo) 41:15 [4] 11.3 km (3:39 / km) +70m 3:32 / km
shoes: New Balance 1500 V4

8 x 4'(1:15) @ Tempo. Even though I was later into bed last night than I would have liked, slept really well and when I woke up felt better than usual. Once I warmed up legs felt like they were moving well, nice to feel a bit of burn in the legs and push through.
4 PM

Running 43:00 [1] 8.23 km (5:13 / km) +136m 4:50 / km
shoes: Asics GT 2000 6

Easy from work to Monash Uni to hit the gym with the big boy himself Pat Jaffe.
5 PM

Strength and Core 1:10:00 [3]

Big sesh with Pat. Always a bit disorientating going to a new gym and trying to find the equipment that you want. Took us a good 30 minutes to realise that there was another entire floor upstairs... Therefore a few extra things than I would normally do because was trying to think up substitute things for Pat...

But all good stuff and I think I will split into two gym sessions a week. One focusing on activation/stability exercises (more single leg) and one heavier and mostly double leg stuff. Have been talking to the EP's at work and they are suggesting I do some heavier work at lower reps (aiming for a more strength stimulus rather than hypertrophy stimulus).

Glute warm up
3 x 12 step lowers @ 12kg
3 x 12 arabesque @ 20kg
5 x 5-6 leg press @ 130kg
3 x 12 double leg calf raise @ 60 kg
3 x 12 split squat @ 18kg (normal, bosu in front, swiss ball behind)
6 PM

Running 26:36 [1] 5.04 km (5:17 / km) +75m 4:55 / km
shoes: Asics GT 2000 6

Hobbling home. Its been a big day.

Wednesday Feb 13 #

6 AM

Running 10:47 [1] 2.08 km (5:11 / km) +41m 4:43 / km
slept:7.25 shoes: Asics GT 2000 6

First part commute
7 AM

Running 45:23 [1] 8.61 km (5:16 / km) +69m 5:04 / km
shoes: Asics GT 2000 6

Easy ITW - saving myself another $4.40 by getting off the train before 7:15 and running the rest of the way to work.

On another note have been listening to some physio/running podcasts while doing easy runs lately and have been getting some great stuff out of them. This morning's was particularly interesting: the physio clinician/researcher was talking about how a runners training should be around 80% easy (and by easy I mean properly easy) and 20% should be hard - all at threshold or above. I resonate with this as except for long runs all other runs I do (and I tell others to do) that aren't speedwork/threshold sessions are done EASY. The physio talked about being able to recite the alphabet with no gaps and no hyperventilating post. Also interesting was the rate of sickness is higher when doing those "medium" intensity runs more frequently - as the immune system doesn't respond as well to them as easy or hard runs.
5 PM

Strength and Core 15:00 [2]

15 minutes of core followed with some yoga/stretching

Tuesday Feb 12 #

6 AM

Running warm up/down 21:31 [2] 4.36 km (4:56 / km) +45m 4:42 / km
slept:8.0 shoes: Asics GT 2000 6

Running intervals (Threshold) 1:00:00 [3] 15.0 km (4:00 / km) +145m 3:49 / km
shoes: Asics GT 2000 6

4 x 13'(2.5') @ Threshold along the river to South Yarra train station via the Tan. Slept through alarm so was a rush out the door and felt sloppy on the first rep. Nicer after that and enjoyed the rest, pushing well into the wind on the river after Burnley.
12 PM

Running 39:14 [1] 7.89 km (4:58 / km) +63m 4:47 / km
shoes: Asics GT 2000 6

Run from Springvale to dandenong for a meeting. Saving the planet one run commute at a time.
6 PM

Running 11:26 [1] 2.16 km (5:18 / km) +60m 4:39 / km
shoes: Asics GT 2000 6

Commute home from Dandenong. Was going to go to gym but caught up with a friend after work and wouldn't have got home till 8:30 if I hit the weights. Opted to do my 2nd strength session Sunday after the race.

Monday Feb 11 #

2 PM

Running 38:21 [1] 7.42 km (5:10 / km) +87m 4:53 / km
slept:7.5 shoes: Asics GT 2000 6

Easy from Springvale to Dandenong Hospital for a meeting.
4 PM

Running 28:00 [1] 5.36 km (5:13 / km) +147m 4:36 / km
shoes: Asics GT 2000 6

Commute home
5 PM

Strength and Core 15:00 [2]

Core once I got home

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