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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brodie Nank

In the 7 days ending Aug 11:

activity # timemileskm+m
  Running7 2:57:38 22.97(7:44) 36.96(4:48) 418
  Forest Orienteering3 2:26:24 13.09(11:11) 21.06(6:57) 600
  Strength and Core3 45:00
  Total11 6:09:02 36.05 58.02 1018
averages - sleep:8.4

» now

Sunday Aug 11 #

10 AM

Running warm up/down 13:23 [2] 2.65 km (5:03 / km) +85m 4:21 / km
slept:8.75 shoes: NVII Forest 1

Warm up on the track to the start triangle, then CD from finish to car and some.

Forest Orienteering intervals 39:22 [4] **** 5.78 km (6:49 / km) +166m 5:57 / km
shoes: NVII Forest 1

Two intervals @ LD pace on Gillingsrod 1:15000

Aim of this last session was to correct things I had reflected on in past two training's on a 1:15000 map. Chose Gillingsrod as (1) its supposed to be most relevant, (2) I had good orienteering there last time and (3) its such a lush area that I knew I would enjoy it regardless of my performance.

1st interval: Triangle to 1
Rest: walked 1 to 2
2nd interval: 2 to control Lars had drawn on cairn and then to 11.
Then ran it in easy from 11.

Good orienteering, much fun. Mission success.

Saturday Aug 10 #

8 AM

Running 20:40 [1] 3.98 km (5:12 / km) +54m 4:52 / km
shoes: ASICS GT 2000 7 (2E)

BBA with the lads for some and Krystal the whole way

Friday Aug 9 #

10 AM

Running warm up/down 21:10 [2] 4.43 km (4:47 / km) +59m 4:29 / km
slept:9.0 shoes: ASICS GT 2000 7 (2E)

Forest Orienteering tempo 37:18 [4] **** 5.32 km (7:01 / km) +124m 6:17 / km
shoes: NVII Forest 1

Simulation race at Lordagskjappen with the team. Had planned to get out on a 1:15 000 and do some more at LD pace but Lars had organised a training with flags, emit and start times so thought it would be a good opportunity to simulate a race. Also the distance suited what I had planned to do - 30 mins @ LD pace (although mistakes made me run a little longer than planned...)

Relatively good but a few things which were not so good:
1 - good amount of contact at start and end of leg - maybe would have benefited from more mid leg but compass was good enough.
2 - good plan to go to the left of the rocks down the gully and then continue into control. Executed well until I saw Doyley and aimed for him, missing the control 15m and having to come back (+5-10").
3 - short leg that I knew I could compass so read very minimal and focused on good compass - success.
4 - let my route be dictated a bit by running and stayed up on top of small ridge rather than dropping into flat spot. Compassed well to control area past small rock and knew I had to drop off the small ridge into the control but thought open looked too close and second guessed, staying up high until past the control before doubling back *face palm* (+10-15").
5 - wanted to put small error behind me so opted for the safer route through the open even though I knew the running would be as bad or worse. Nice entry into control past the small cliff, two knolls and then large cliff.
6 - good start to leg keeping close to line. As I was climbing up hill mid leg before flat spot changed my mind to go to the small track to the left of the line. Went down the cliffs when I saw a good spot and pushed through the track but didn't have the discipline to go all the way to the track bend and tried to cut the corner. Never made it to the track which I think caused me to jump ahead on the map and think I was climbing the hill where the control was. Spent the next 2.5 minutes looking for the control one hill too early and making stuff fit where it sort of did but not quite. Realised after seeing big cliff in open and then nailed control... (+2:30-2:45).
7 - tried to refocus to not ruin the session and took this one easy, probably reading a bit more than I needed to.
8 - influenced a little by the Guttersrod test race I decided to take track. Probably not a bad option and executed well but got a few shitty bits of running that were unfortunate. Simon went straight which was 30" faster but 10-15" can be attributed to getting stuck in some shitty green.
9 - Lazy orienteering really here not focusing on compass where it needed a bit more attention as not a lot on the map to get you to the control. Doyley caught back up to me here (20-30").
10 - No issues, good lines.
11 - Was going to stay close to the line but when Doyley deviated to the right changed my mind and deviated back to him. Focusing on him probably a bit too much and missed the good channel mid leg (+15-20") but we executed the way we went well.
12 - out across the flat spot and then down the gully. Nice.
13 - letting the running dictate my way across open area. Up open gully and then compassed up and over hill well.
14 - good plan (out on contour, through saddle and around left side of hill) executed well until the control where I didn't know what feature it was on (+5"). Good reminder to check control descriptions when its not obvious on the map.
15 - run to the finish.

6 PM

Strength and Core 15:00 [2]

Core followed by a good stretch

Thursday Aug 8 #

8 AM

Running 21:30 [1] 4.07 km (5:17 / km) +80m 4:49 / km
(rest day)

BBA. Feeling physically a bit cooked this morning - probably a combo of two nights ago and the run yesterday.

Wednesday Aug 7 #

10 AM

Running warm up/down 20:00 [2] 4.17 km (4:48 / km) +43m 4:34 / km
shoes: ASICS GT 2000 7 (2E)

11 AM

Forest Orienteering tempo (Long test race) 1:09:44 [4] **** 9.96 km (7:00 / km) +310m 6:04 / km
slept:6.75 shoes: NVII Forest 1

Aim was to go out and do 45-60 min at LD pace on the WOC Long Distance Test Race from the start of July. Jim estimated it for me so I didn't look at the course too much and was pretty close.

Physically legs weren't sore but feeling quite fatigued in general. Traveled from Vienna last night after a day of sightseeing/walking and didn't get to sleep until 2:00am. Wouldn't have been too much of an issue if I was just running but found it hard to concentrate on the orienteering - subsequently short legs were good as I was forced to concentrate but on the long legs I fluctuated between focusing on picking good lines and times where I wasn't orienteering at all and just running in the right direction. Small parallel at 5 but picked up well and then a big drift off line on the long leg to 11. But really not too bad given the circumstances - at least I now know what the feeling of not navigating feels like...

6 PM

Strength and Core 15:00 [2]

Tuesday Aug 6 #

7 AM

Running warm up/down 30:55 [2] 6.5 km (4:45 / km) +97m 4:26 / km
slept:7.0 shoes: New Balance 1500 V5

Running intervals 10:00 [5] 2.91 km (3:26 / km)
shoes: New Balance 1500 V5

Legs still tight/tired this morning so opted for a shorter but sharper session: 5*1'(1') @ VO2 Max (rather than 20 mins of tempo ints).
Actually felt quite good running at this intensity, tired at the end but not feeling wrecked so a good taper sesh.

Monday Aug 5 #

10 AM

Running 40:00 [1] 8.25 km (4:51 / km)
slept:10.25 shoes: ASICS GT 2000 7 (2E)

Glutes and calves quite sore this morning - must have been the hike yesterday. Opted for an easy instead of the session and kept it quite flat. Got a solid sleep in last night though so feeling good from that perspective
4 PM

Strength and Core 15:00 [1]

Had the thought this morning that if my legs miraculously improved in the day I would do the session in the pm. Alas half a day of cycling/walking around Graz didn't make them better (although not worse) so I opted for core and some stretching before eating a good portion of my bodyweight in chocolate for dinner... #raceweight

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