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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brodie Nank

In the 7 days ending Jan 26:

activity # timemileskm+mload
  Running13 5:34:08 41.36(8:05) 66.56(5:01) 24450407.0
  Sprint Orienteering6 1:23:15 11.0(7:34) 17.71(4:42) 15015166.8
  Total14 6:57:23 52.36(7:58) 84.27(4:57) 39465573.8

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Sunday Jan 26 #

10 AM

Sprint Orienteering race 17:33 [5] 3.65 km (4:48 / km) +52m 4:29 / km
shoes: Salomon S Lab Speed 2

LMS 3 - pretty bad.

Running warm up/down 16:22 [2] 3.13 km (5:14 / km)
shoes: ASICS GT 2000 8 2E

11 AM

Running warm up/down 15:37 [2] 2.99 km (5:13 / km)
shoes: ASICS GT 2000 8 2E

1 PM

Running warm up/down 17:30 [2] 3.6 km (4:52 / km)
shoes: ASICS GT 2000 8 2E

WU
2 PM

Sprint Orienteering race 16:40 [5] 3.76 km (4:26 / km) +29m 4:16 / km
shoes: NVii Crazy Light XXC

LMS 4
Better but this time binned time as went over the top with avoiding vegetation on route choice, losing 30-40".

Running warm up/down 18:00 [2] 3.2 km (5:37 / km) +3m 5:36 / km
shoes: ASICS GT 2000 8 2E

CD

Saturday Jan 25 #

8 AM

Running warm up/down 13:07 [2] 2.51 km (5:14 / km) +21m 5:01 / km
shoes: ASICS GT 2000 8 2E

Sprint Orienteering race 12:17 [5] 2.77 km (4:26 / km) +50m 4:04 / km
shoes: NVii Crazy Light XXC

Knockout Qualification - ran a bit slow whoops. Just qualified..

Running warm up/down 13:20 [2] 2.53 km (5:16 / km)
shoes: ASICS GT 2000 8 2E

11 AM

Running warm up/down 14:32 [2] 2.72 km (5:21 / km) +11m 5:15 / km
shoes: ASICS GT 2000 8 2E

12 PM

Sprint Orienteering race 8:25 [5] 2.11 km (3:59 / km)
shoes: NVii Crazy Light XXC

Knockout QF - cruised in for 3rd. All going to plan, semi going to be very hard to get through.

Running warm up/down 11:56 [2] 2.34 km (5:06 / km)
shoes: ASICS GT 2000 8 2E

2 PM

Running warm up/down 10:04 [2] 2.09 km (4:49 / km) +20m 4:36 / km
shoes: ASICS GT 2000 8 2E

Running warm up/down 15:13 [2] 2.87 km (5:18 / km)
shoes: ASICS GT 2000 8 2E

Sprint Orienteering race 10:52 [5] 2.21 km (4:55 / km)
shoes: NVii Crazy Light XXC

Semi final - 5th. Chose wrong runners choice and put myself in 02 debt to still be in it post choice section. Came back together with the others in 4th but I was much too cooked to catch up. Then proceeded to make 2 stupid errors and drop back to 5th.
5 PM

Running 28:46 [2] 5.21 km (5:31 / km) +67m 5:11 / km
shoes: ASICS GT 2000 8 2E

Running around filming men's and women's final

Friday Jan 24 #

9 AM

Running 19:32 [2] 4.01 km (4:53 / km) +52m 4:35 / km
shoes: ASICS GT 2000 8 2E

Morning shakeout with Frodo
6 PM

Sprint Orienteering 17:28 [2] 3.21 km (5:26 / km) +19m 5:17 / km
shoes: ASICS GT 2000 8 2E

LMS Model + some strides

Thursday Jan 23 #

Note
(rest day)

It's taper week baby.

+Finishing work and flying to New Zealand so much too busy anyway!

Wednesday Jan 22 #

12 PM

Running 45:00 [1] 8.85 km (5:05 / km) +31m 5:00 / km
shoes: ASICS GT 2000 8 2E

Last Springvale loop for the foreseeable future. Not sad at all about that.

Tuesday Jan 21 #

12 PM

Running warm up/down 13:16 [2] 2.61 km (5:05 / km) +11m 4:59 / km
shoes: New Balance 1500 V5

Running warm up/down 12:30 [2] 2.59 km (4:50 / km)
shoes: New Balance 1500 V5

Running intervals 26:30 intensity: (9:14 @2) + (15:00 @4) + (2:16 @5) 6.81 km (3:54 / km)
shoes: New Balance 1500 V5

Pete Hodkinson Tapering Special: 3*5'(2') @ T, 4*200m(200 float) cruise/build/hard/cruise.

At lunch so at the track near work. In the last year and a half I have not done one session on this track feeling good so I guess a good send off was to feel quite average...

Monday Jan 20 #

12 PM

Running 42:53 [3] 8.51 km (5:03 / km) +29m 4:57 / km

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