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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brodie Nank

In the 7 days ending Nov 24:

activity # timemileskm+m
  Running12 8:04:21 60.85(7:58) 97.93(4:57) 1193
  Riding2 50:00 12.6(15.1/h) 20.28(24.3/h)
  Sprint Orienteering2 48:19 6.17(7:50) 9.93(4:52) 268
  Strength and Core3 45:00
  Total18 10:27:40 79.62 128.14 1461

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Sunday Nov 24 #

10 AM

Running warm up/down 15:00 [2] 3.18 km (4:43 / km) +90m 4:08 / km
shoes: ASICS GT 2000 7 (2E)

Sprint Orienteering race 22:19 [4] 3.71 km (6:01 / km) +191m 4:47 / km
shoes: Salomon S Lab Speed 2

"Sprint" at Braemar College. Good school area but surrounding bush very steep and shitty and mapping very questionable. Ran ok apart from binning significant time on several bad bush routes that didn't look so bad on the map but bush quality and mapping made me lose time. Weather was good though and something different so I still enjoyed myself.
11 AM

Running long 1:34:00 [2] 17.99 km (5:14 / km) +472m 4:37 / km
shoes: Salomon S Lab Speed 2

Long run with Freddo, Pete and Aston after the sprint. Ran from Braemor to the top of the Macedon Ranges feat. an off track missioning climb for approx. 400m. Once we hit the track at the top went to the cross and then turned back around and headed around to Mt Towrong via Camels Hump and Sanitorium Lake. Then a nice little descent to finish at the Trading Post.

Very much enjoyed this - sun was out, trails were lush and company was good.

Saturday Nov 23 #

Note
(rest day)

Feeling very dusty after last night, had work until 1:30 and was pretty cooked. First bailed on pilates at the gym to head home for a nap. Post nap pulled pin on easy run as I was still feeling quite cooked and didn't think I would get any benefit out of it - just risk being tired tomorrow.

Friday Nov 22 #

12 PM

Strength and Core 15:00 [2]

Core at lunch
5 PM

Running 57:30 [1] 11.0 km (5:14 / km) +150m 4:54 / km
shoes: ASICS GT 2000 7 (2E)

Easy on the river (+time from commute home) with Freddo and Aston, finishing at the Keys for a bit of a sesh. Feeling rough after a big day yesterday so was nice to have some company.
6 PM

Strength and Core 15:00 [2]

Freddo was doing some core post run with Aston so joined for some of it - just doing exercises I hadn't already done today - some new inspiration which was nice.

Thursday Nov 21 #

6 AM

Running 35:50 [1] 7.17 km (5:00 / km) +65m 4:47 / km
shoes: ASICS GT 2000 7 (2E)

Easy morning on the river. Already very hot, good choice to get out this early.
6 PM

Running warm up/down 30:10 [2] 6.51 km (4:38 / km) +59m 4:26 / km
shoes: ASICS GT 2000 7 (2E)

To training. RPE: 4
7 PM

Sprint Orienteering intervals 26:00 [5] 6.22 km (4:11 / km) +77m 3:56 / km
shoes: NVii Crazy Light XXC

Sketchy sprint O V2 @ Royal Melbourne Hospital and Commonwealth Village (+some very shitty park O).

Trying to practice some sprint techniques but the classic end of work day fatigue got my brain good. Ok orienteering but didn't have the brain power to think too much about it. Very cooked by the end.

Double handed map reading good to first control in hospital and on a few other legs. Keeping head up well in the rest of hospital but maybe not reading ahead as much as I should have - got caught in a few places starting to run off in direction of control only to realise there was a block that way. Practicing holding the map up in front and was working well in hospital but less use in the commonwealth village as it wasn't actually that hard.

Target for next session is to try a technique Aston was working on today: having at least a quick glance at the next leg while running the previous leg to at least know if more planning is required. Even if I don't have time to plan the leg it means I will know if I need to make a plan before leaving control or if I can head off in direction of control and then make decision.
8 PM

Running warm up/down 30:16 [2] 6.25 km (4:51 / km) +66m 4:36 / km
shoes: ASICS GT 2000 7 (2E)

Home from training - Felt cooked for first half and then less cooked but very hungry for last stretch. RPE: 4

Wednesday Nov 20 #

Running 45:00 [1] 8.97 km (5:01 / km) +63m 4:51 / km
shoes: ASICS GT 2000 7 (2E)

Legs quite heavy after yesterday - was supposed to do gym this am but swapped to tonight as it's supposed to be hot and I don't want to run...
12 PM

Riding 30:00 [1] 12.24 km (24.5 kph)

On exercise bike at work.

Tuesday Nov 19 #

7 AM

Running 31:20 [1] 6.56 km (4:47 / km) +35m 4:39 / km
shoes: New Balance 1500 V5

BBA
RPE: 3
12 PM

Riding 20:00 [1] 8.04 km (24.1 kph)

Exercise bike at work.
5 PM

Running (Commute) 13:00 [1] 2.6 km (5:00 / km) +40m 4:39 / km
shoes: New Balance 1500 V5

RPE: 2
6 PM

Running warm up/down 42:00 [2] 8.49 km (4:57 / km) +100m 4:40 / km
shoes: New Balance 1500 V5

Pre and post. Nice summer vibes at keys after training.
RPE: 3

Running intervals 32:45 [5] 8.08 km (4:03 / km)

2km @ Threshold (6:43) then 200 (30"), 400 (1'), 600 (1'), 800 (1'), 1km (2') pyramid (down from 1km to 200).
Really grinding this one out, thankfully Aston feeling as rough (or even rougher) than me. Glad to get through.
RPE: 9

Monday Nov 18 #

12 PM

Running 45:00 [1] 8.93 km (5:02 / km) +53m 4:54 / km
shoes: ASICS GT 2000 7 (2E)

Easy at lunch.
5 PM

Running (Commute) 12:30 [1] 2.2 km (5:41 / km)
shoes: ASICS GT 2000 7 (2E)

6 PM

Strength and Core 15:00 [2]

Core

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