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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brodie Nank

In the 7 days ending Nov 17, 2019:

activity # timemileskm+m
  Running10 5:16:45 39.54(8:01) 63.63(4:59) 583
  Sprint Orienteering3 46:39 6.85(6:48) 11.03(4:14) 143
  Strength and Core2 45:00
  Riding1 40:00 10.13(15.2/h) 16.3(24.4/h)
  Total15 7:28:24 56.52 90.96 726

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Sunday Nov 17, 2019 #

9 AM

Running warm up/down 38:00 [2] 7.69 km (4:56 / km) +50m 4:47 / km
shoes: ASICS GT 2000 7 (2E)

WU, after race/before training, CD
10 AM

Sprint Orienteering race 13:31 [5] **** 3.33 km (4:04 / km) +33m 3:52 / km

Vic Sprint Champs: 5th (+1:00 on Pete)
11 AM

Sprint Orienteering tempo 11:58 [4] *** 2.84 km (4:13 / km) +32m 3:59 / km
shoes: New Balance 1500 V5

Thought I should make the trip to Geelong worthwhile after a sub standard sprint performance so ran course 2 at 80-90%, practising some of the sprint techniques we have been discussing.

Sprint Orienteering 4:45 [5] *** 1.12 km (4:14 / km) +20m 3:54 / km
shoes: New Balance 1500 V5

Mass start sprint relay training - liked the Maja Alm map technique for this one - good to keep an eye on map, the others and plan ahead.
3 PM

Running 30:45 [2] 6.3 km (4:53 / km) +86m 4:34 / km
shoes: ASICS GT 2000 7 (2E)

Easy in the sun before an early dinner with the parents. Legs heavy after this morning but body/head feeling at least 3 times better.

Saturday Nov 16, 2019 #

Note
(rest day)

No time as too busy drinking wine.

Friday Nov 15, 2019 #

12 PM

Running 30:15 [1] 5.9 km (5:08 / km) +45m 4:56 / km
shoes: ASICS GT 2000 7 (2E)

Easy at lunch - still very much cooked.
5 PM

Running 34:10 [1] 7.11 km (4:48 / km) +35m 4:41 / km
shoes: ASICS GT 2000 7 (2E)

Easy after work, windy but feeling marginally better than lunch.

Thursday Nov 14, 2019 #

12 PM

Running 35:20 [1] 7.19 km (4:55 / km) +105m 4:35 / km
shoes: ASICS GT 2000 7 (2E)

Easy at lunch to see how I was feeling. Still a bit shit.
5 PM

Running 22:00 [1] 4.0 km (5:30 / km) +75m 5:02 / km
shoes: ASICS GT 2000 7 (2E)

Commute home, carrying awkward bag so a bit slow.
6 PM

Running warm up/down 28:50 [2] 5.8 km (4:58 / km) +50m 4:46 / km
shoes: ASICS GT 2000 7 (2E)

7 PM

Sprint Orienteering intervals 16:25 [5] **** 3.74 km (4:23 / km) +58m 4:04 / km
shoes: NVii Crazy Light XXC

First of a series of sketchy trainings Warren has planned across Melbourne. Today was Swinburne Uni + an extension across the road. Not physically or mentally on my game tonight but good to be forced out to do something and some good chat about sprint technique after.

Wednesday Nov 13, 2019 #

12 PM

Running 39:30 [1] 8.0 km (4:56 / km) +63m 4:45 / km
shoes: ASICS GT 2000 7 (2E)

4 PM

Running 27:30 [3] 5.78 km (4:45 / km) +35m 4:37 / km
shoes: ASICS GT 2000 7 (2E)

Pre and post gym.

Strength and Core 30:00 [2]

Reformer pilates class at the gym. Forced as this was the only time I could exercise and couldn't do it solo as classes were on but refreshing change to be told what to do (not so refreshing for my upper body which struggled).

Tuesday Nov 12, 2019 #

Note

Its been 2 weeks since the final round of the WC finished up in China and I have had plenty of time to reflect on the results of the Sprint race and the ensuing social media storm.

To be honest when I first saw the Chinese results on race day I thought that foul play was likely. As has been raised by many people, there are many ways to cheat in orienteering that are difficult to control and the very recent history of cheating at the Military Games by the Chinese team wasn't helping. Add to this my frustrating performance and it was easy to suspect cheating.

Now I have had more time to analyse the situation its clear to me that it is unfair and unsportsmanslike to accuse the Chinese of cheating without evidence to back up this claim. I'm not saying that cheating didn't happen, its plausible that it occurred, but until there is hard evidence of this we need to control ourselves.

To be honest I am disgusted by some of the unsavoury comments being made by the worlds best, role models who I respect as great sportspeople. I understand people are surprised by the Chinese results - but some responses ooze arrogance and to me appear to be a "sore loser" response.

I will leave you with this: lets assume that no foul play was involved, with the Chinese team dedicating countless hours preparing for this specific event. Imagine having the race of your life in your home terrain with a fantastic result - only to be called a liar and a cheat by majority of the international orienteering community. I could have come 10th if you take out all of my mistakes and I (1) did not prepare at all in the Chinese terrain, (2) run over 16:00 for 5km and (3) have little to none agility.
12 PM

Running 30:25 [1] 5.86 km (5:11 / km) +39m 5:01 / km
shoes: ASICS GT 2000 7 (2E)

"Easy" at lunch. Every step was pain.

Monday Nov 11, 2019 #

12 PM

Riding 40:00 [2] 16.3 km (24.4 kph)

Quads very cooked so got on exercise bike at work for a spin.
7 PM

Strength and Core 15:00 [2]

Core

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