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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brodie Nank

In the 7 days ending Nov 10:

activity # timemileskm+m
  Running11 7:34:37 48.47(9:23) 78.01(5:50) 2401
  Sprint Orienteering4 1:33:42 12.53(7:29) 20.16(4:39) 285
  Strength and Core1 15:00
  Total16 9:23:19 61.0 98.17 2686
averages - sleep:7.3

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MoTuWeThFrSaSu

Sunday Nov 10 #

9 AM

Running warm up/down 3:38 [2] 0.69 km (5:16 / km) +15m 4:45 / km
shoes: Salomon S Lab Speed 2

10 AM

Running race 2:08:28 [4] 18.53 km (6:56 / km) +1153m 5:17 / km
shoes: Salomon S Lab Speed 2

Triple Tops Mountain Run: 2nd
7 PM

Running 34:08 [1] 6.33 km (5:24 / km) +48m 5:12 / km
shoes: ASICS GT 2000 7 (2E)

Saturday Nov 9 #

3 PM

Running 21:40 [3] 4.48 km (4:50 / km) +23m 4:43 / km
shoes: ASICS GT 2000 7 (2E)

Post 28 hour journey shake out. Understandably feeling quite crappy.

Friday Nov 8 #

7 AM

Running 20:30 [1] 3.79 km (5:25 / km) +35m 5:10 / km
shoes: ASICS GT 2000 7 (2E)

Pre break shakeout before plane flight all the way home to Launceston.

Thursday Nov 7 #

9 AM

Sprint Orienteering 20:30 [2] 3.66 km (5:36 / km) +36m 5:20 / km
shoes: New Balance 1500 V5

Hutong orienteering activity
10 AM

Sprint Orienteering 25:24 [4] ** 6.23 km (4:05 / km) +53m 3:55 / km
shoes: NVii Crazy Light XXC

Some actual orienteering set by Aston. Fun running through the alleys, not incredibly tricky area though.
5 PM

Running 46:25 [2] 9.96 km (4:40 / km) +96m 4:27 / km
shoes: New Balance 1500 V5

Temple of Heaven feat. stealing Yannicks CR (only to be smashed by Tommy one day later...)

Wednesday Nov 6 #

7 AM

Running 25:50 [1] 5.35 km (4:50 / km) +35m 4:41 / km
shoes: ASICS GT 2000 7 (2E)

BBA
12 PM

Running long 1:34:23 [2] 12.67 km (7:27 / km) +864m 5:33 / km
shoes: New Balance 1500 V5

Great wall long run. Mint. Lots of standing around enjoying the views as well (out for 2.5 hours, running for 1.5 hours).
5 PM

Running 38:35 [1] 7.32 km (5:16 / km) +79m 5:00 / km
shoes: ASICS GT 2000 7 (2E)

Easy shakeout, trying to prevent DOMS.

Tuesday Nov 5 #

10 AM

Running warm up/down 16:00 [2] 3.3 km (4:51 / km) +33m 4:37 / km
shoes: ASICS GT 2000 7 (2E)

WU
11 AM

Sprint Orienteering race 15:38 [5] *** 3.41 km (4:35 / km) +60m 4:13 / km
shoes: Salomon S Lab Speed 2

PWT #3 @ Forest Expo Park: 12th (+1:31)
12 PM

Sprint Orienteering 32:10 [3] 6.86 km (4:41 / km) +136m 4:16 / km
shoes: New Balance 1500 V5

CD + 3 extra sprint ints on the good part of the expo park.

Monday Nov 4 #

6 AM

Strength and Core 15:00 [2]
slept:7.25

Core before leaving Chongqing for Beijing. Knee back to ok but not perfect this morning - fingers crossed the scare is over.
4 PM

Running 25:00 [2] 5.59 km (4:28 / km) +20m 4:24 / km
shoes: New Balance 1500 V5

Shakeout post flight/taper run for PWT #3

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