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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brodie Nank

In the 7 days ending Aug 18:

activity # timemileskm+m
  Forest Orienteering3 2:30:44 14.92(10:06) 24.01(6:17) 472
  Running7 2:02:38 15.41(7:57) 24.8(4:57) 151
  Strength and Core1 29:55 4.24(7:04) 6.82(4:23) 99
  Total10 5:03:17 34.57(8:46) 55.63(5:27) 722
averages - sleep:8.5

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Sunday Aug 18 #

Note
(rest day)

Was thinking of doing a jog pre flight to blow off hangover but barely able to put weight through left big toe so went back to sleep.

Saturday Aug 17 #

2 PM

Running warm up/down 14:48 [2] 3.09 km (4:47 / km)
shoes: NVII Forest 1

Very wet so short WU and even shorter cool down as right big toe was very sore.

Forest Orienteering race 1:12:10 [4] **** 10.79 km (6:41 / km) +216m 6:05 / km
shoes: NVII Forest 1

WOC spectator race #6: went out hard to see what sort of result I could get but way too many errors (mostly small). Poor direction and not reading properly to 1 resulting in being too far right/past the control (+45"), just running and not reading for first 50% of 2 resulting in a poor route (+45"-60"), second guessed entry to 3 (+20-30"), poor entry to 5 as difficulty interpreting hill top (+30"), very poor exit towards 7 leading to significant confusion and being way too far left (+45"), just right at 8 (+15"), too far left on 11 (+20"), wide weak route choice to 12 (?20" slower), hesitant entering 14 (+15"), unsure at end of 15 and hesitated big time as I couldn't see open part shown on map on the ground (+20-30"), bashed through some green I didn't need to and knocked my contact out of place (+20-30"), punched wrong control at 19 and didn't realise until halfway to 20 (+45").

So overall orienteering ok but not great but at least I enjoyed it. Felt pretty fresh when i finished - again finding it quite hard to push in this terrain (guess it requires some practice). Hit my right big toe near the end and was very sore by the finish. Hopefully nothing too damaging.

Friday Aug 16 #

9 AM

Running 17:30 [1] 3.57 km (4:54 / km) +39m 4:39 / km
shoes: ASICS GT 2000 7 (2E)

BBA with Henry - no knee issues.
12 PM

Running warm up/down 20:00 [2] 4.11 km (4:52 / km)
shoes: Salomon S Lab Speed 2

1 PM

Forest Orienteering race 39:40 [4] 6.25 km (6:21 / km) +122m 5:47 / km
shoes: Salomon S Lab Speed 2

WOC spectator race #5: average 5km course on 1:15000 map. At least I didn't pay for it... Feeling quite tired today - to be expected after running 15km day after WOC long. Small mistake at 3, stopped early and confused myself at 4, bad direction and then caught myself out at 11 and then a horrific error with Matt at 13. Wet out today and definitely needed spiked shoes - was falling all over the place in my Salomons.

Thursday Aug 15 #

7 AM

Running 20:00 [1] 3.93 km (5:05 / km) +60m 4:44 / km
shoes: ASICS GT 2000 7 (2E)

Woke up with right medial knee a tad sore. Opted for a BBA/knee test with Henry and Matt. Wanted to see if knee would be ok to do spectator race today. Knee felt ok but not pain free.
10 AM

Running warm up/down 25:07 [2] 5.18 km (4:51 / km)
shoes: Salomon S Lab Speed 2

Run to start and then cool down checking out Fredrikstad old town with Pat.
11 AM

Forest Orienteering race 38:54 [4] **** 6.97 km (5:35 / km) +134m 5:05 / km
shoes: Salomon S Lab Speed 2

WOC spectator race #4. Understandably felt very average at the start but build into physically. Some silly errors but just enjoying it. No knee issues while running or afterwards so think all is sweet. Guessing it was sore this morning as yesterday was a tough day for it.

Wednesday Aug 14 #

11 AM

Running warm up/down 10:13 [2] 2.02 km (5:03 / km)
shoes: NVII Forest 1

6 PM

Running 15:00 [3] 2.9 km (5:10 / km) +52m 4:45 / km
shoes: ASICS GT 2000 7 (2E)

Didn't cool down following race as felt trashy. Jog with Henry from accomodation after cheering Krystal and Aislinn on and watching finish of mens race.

Tuesday Aug 13 #

12 PM

Strength and Core 29:55 [3] 6.82 km (4:23 / km) +99m 4:05 / km
shoes: New Balance 1500 V5

Taper run with henry with 2' @ tempo followed by 5*20"/40"

Monday Aug 12 #

Note
slept:8.5 (rest day)

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