Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brodie Nank

In the 7 days ending Jul 14, 2019:

activity	#	time	miles		km		+m	load
Running	10	5:10:47	38.16	(8:09)	61.41	(5:04)	860	43581.6
Forest Orienteering	5	2:58:36	19.34	(9:14)	31.12	(5:44)	759	31384.0
Strength and Conditioning	2	18:00						2681.6
Total	16	8:27:23	57.5		92.53		1619	77647.2

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Sunday Jul 14, 2019 #

9 AM

Strength and Conditioning 3:00 [2]
(rest day)

In airport at Abu Dhabi. Does it count as training if it was patented by Ralph Street?

C • Training 2

Saturday Jul 13, 2019 #

8 AM

Running 20:00 [2] 4.27 km (4:41 / km) +43m 4:28 / km
shoes: ASICS GT 2000 7 (2E)

Quick pre break to shake some dust off. Had a slightly bigger night than planned but it was nice to celebrate an awesome two weeks with a great bunch.

3 PM

Running 41:45 [1] 8.21 km (5:05 / km) +47m 4:57 / km
shoes: ASICS GT 2000 7 (2E)

Easy run once arriving in Copenhagen prior to dropping off the car and getting on the plane home. Has some company from the boys for the first 20 which was nice. Was planning on doing 90 but the boys were a bit slow getting going this morning and traffic/roadworks slowed us down so this is all I had time for. A little bit of knee soreness but nothing significant - appear to have been relatively successful in nipping this injury while also maintain some decent mileage and training sessions.

Friday Jul 12, 2019 #

7 AM

Running 22:14 [1] 4.0 km (5:34 / km) +115m 4:52 / km
shoes: ASICS GT 2000 7 (2E)

Tired, knee a little sore after yesterday but still is improving overall (felt better than after long distance re run on Tuesday).

1 PM

Running warm up/down 25:00 [2] 4.98 km (5:01 / km) +45m 4:48 / km
shoes: Salomon S Lab Speed 2

Feeling tired in warm up, happy for something to force me to push a little harder.

2 PM

Forest Orienteering race 31:00 [5] 6.0 km (5:10 / km) +105m 4:45 / km
shoes: Salomon S Lab Speed 2

JWOC coaches race feat. some extras. Relatively packed field and was feeling quite wrecked so nearly grabbed a womens map.. Given I am running WOC in a month thought better of it and grabbed a mens 2nd leg.

Much cooler vibe than last years race, so many people out in the forest. Made it a bit easier to push on and navigated quite well, apart from going to the wrong split on my way to 5. Managed to keep pace with the good Danes until spectator but while they ran on through I had a shoe full of stout waiting for me.. Dropped a bit of time attempted to consume said drink but got jostled so much that I spilt most of it over myself. Didn't want to get stout all over my top so opted for a topless last loop - punished for said decision by several sections of light green pine branches... Managed to sneak back onto the back of the group in the last loop but didn't have the speed in the legs (or stomach) for the sprint finish.

Happy with the time - faster than first leg and I think all second leg times.

Thursday Jul 11, 2019 #

7 AM

Running 20:00 [1] 4.04 km (4:57 / km) +72m 4:33 / km
shoes: ASICS GT 2000 7 (2E)

Knee feeling better this morning.

3 PM

Running warm up/down 36:55 [2] 7.77 km (4:45 / km) +91m 4:29 / km
shoes: Salomon S Lab Speed 2

Warm up, running between qual and final and then cool down.

Forest Orienteering race 24:30 [4] 4.29 km (5:43 / km) +85m 5:12 / km
shoes: Salomon S Lab Speed 2

Men 3 Middle Qual re run. Hard without controls and fence crossings had been removed but moving relatively well and happy with navigation apart from a few small hesitations. +1:21 on winner, would have come in 4th.

4 PM

Forest Orienteering race 30:30 [4] *** 5.03 km (6:04 / km) +123m 5:24 / km
shoes: Salomon S Lab Speed 2

Middle final re run. Flags were still out so didn't really have any excuses but orienteered quite poorly, lots of small time losses adding up to 2-3 minutes. Feeling quite tired as well and finding it hard to push after a big day of coaching and then running. +5:27 on Kasper, would have been 27th.

Wednesday Jul 10, 2019 #

7 AM

Running 33:56 [1] 6.25 km (5:26 / km) +99m 5:02 / km
shoes: ASICS GT 2000 7 (2E)

Easy 1 with Mikkel - Knee sore after yesterdays effort.

5 PM

Running 38:19 [1] 7.67 km (5:00 / km) +114m 4:39 / km
shoes: ASICS GT 2000 7 (2E)

Easy 2 on some easy lush forest trails followed by a fresh swim in a very pristine lake. Good to de-stress after a tense middle qual day. Knee better this afternoon - seems to be the trend that it is better later in the day.

Tuesday Jul 9, 2019 #

9 AM

Forest Orienteering 17:42 [2] *** 2.9 km (6:06 / km) +57m 5:33 / km
shoes: Salomon S Lab Speed 2

Middle model

3 PM

Running warm up/down 22:38 [3] 4.39 km (5:09 / km) +97m 4:39 / km
shoes: NVII Forest 1

4 PM

Forest Orienteering race 1:14:54 [4] *** 12.9 km (5:48 / km) +389m 5:03 / km
shoes: NVII Forest 1

JWOC Long re-run

Monday Jul 8, 2019 #

7 AM

Running 50:00 [1] 9.83 km (5:05 / km) +137m 4:45 / km
shoes: ASICS GT 2000 7 (2E)

Easy on forest trails near accom before a big day out at the long distance. Knee a tad sore after yesterdays efforts.

12 PM

Strength and Conditioning 15:00 [2]

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