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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brodie Nank

In the 7 days ending Feb 2:

activity # timemileskm+mload
  Running12 9:21:01 49.13(11:25) 79.06(7:06) 265985342.1
  Sprint Orienteering7 1:51:52 16.37(6:50) 26.34(4:15) 16220866.9
  Forest Orienteering1 17:35 1.76(10:00) 2.83(6:13) 1523358.4
  Total13 11:30:28 67.25(10:16) 108.23(6:23) 2972109567.4

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Sunday Feb 2 #

9 AM

Running warm up/down 12:05 [2] 1.99 km (6:05 / km) +3m 6:02 / km
ahr:144 max:156 shoes: ASICS GT 2000 8 2E

10 AM

Running warm up/down 10:50 [2] 1.5 km (7:13 / km) +77m 5:45 / km
ahr:141 max:160 shoes: Salomon S Lab Speed 2

Forest Orienteering race 17:35 [5] 2.83 km (6:13 / km) +152m 4:54 / km
ahr:176 max:186 shoes: Salomon S Lab Speed 2

STB Stage 5 @ Sleeping Giant: 10th (+2:01)
Didn't go to start triangle as it was a bit weird and ran off on the wrong track. Binned significant time realising and then correcting (at least 30") and was already on the back foot. Saw Simon as I was exiting 3 but took this as motivation to keep pushing. Entry to 4 was a bit shitty and much greener than represented on the map and lost about 15-20" pushing through - Simon now right on tail. Thought Simon and I could work well together and pushed on, aiming to help Simon into a good time. Led until control 13 where I didn't see track I was running on on the map and got confused - letting Simon sneak past and then it was just hills and running to the finish - not my strength. Still not the worst run and plenty of positives to take away.
2 PM

Running warm up/down 16:16 [2] 3.04 km (5:21 / km)
ahr:142 max:155 shoes: ASICS GT 2000 8 2E

Running warm up/down 15:12 [2] 2.58 km (5:54 / km)
ahr:149 max:155 shoes: ASICS GT 2000 8 2E

Sprint Orienteering race 16:59 [5] 4.36 km (3:54 / km) +25m 3:47 / km
ahr:180 max:187 shoes: NVii Crazy Light XXC

STB Stage 6 @ The Village (Havelock North): 10th (+1:16)
Happy to finish with possibly my best sprint race of the last week. In control, looking ahead appropriately and running relatively strongly. A few small misses here and there and 2-3 wrong routes but pretty good. Happy with current form off the training I have done - now to get faster.

Saturday Feb 1 #

10 AM

Running warm up/down 14:48 [2] 2.86 km (5:10 / km) +14m 5:03 / km
ahr:141 max:157 shoes: ASICS GT 2000 8 2E

11 AM

Sprint Orienteering race 14:25 [5] 3.63 km (3:58 / km) +15m 3:53 / km
ahr:182 max:189 shoes: NVii Crazy Light XXC

STB Stage 3 @ Arataki: 14th (+1:26)
Feeling a bit sluggish this morning but orienteering was feeling good. Maybe a bit too easy at the start though as Aston was already hot on my heels by 12. Lost time on hill leg and control after and then on 17 (all up about 20"). Aston caught me at 17 with this mistake and managed to hold onto him until near the end - he just pushed away in the last two open controls.

Running warm up/down 17:28 [2] 2.99 km (5:50 / km) +12m 5:43 / km
ahr:142 max:153 shoes: ASICS GT 2000 8 2E

6 PM

Running warm up/down 16:32 [2] 3.36 km (4:55 / km)
ahr:137 max:158 shoes: ASICS GT 2000 8 2E

Sprint Orienteering race 15:26 [5] 3.99 km (3:52 / km)
ahr:179 max:186 shoes: NVii Crazy Light XXC

STB Stage 4 @ Hastings Golf Club: 16th (+1:43)
Not my kind of sprint (especially at the moment) - mostly running as relatively easy navigation. Still tried to push as hard as I could as didn't want to lose too much time overall and happy to finish pretty tired.

Running warm up/down 14:45 [2] 2.79 km (5:17 / km) +2m 5:16 / km
ahr:141 max:148 shoes: ASICS GT 2000 8 2E

Friday Jan 31 #

10 AM

Running warm up/down 21:55 [2] 4.28 km (5:07 / km)
ahr:148 max:180 shoes: ASICS GT 2000 8 2E

Legs finally don't feel like lead

Sprint Orienteering race 14:38 [5] 3.81 km (3:51 / km) +12m 3:47 / km
ahr:183 max:191 shoes: NVii Crazy Light XXC

STB Stage 1 (mass start) @ EIT: 17th (+1:21)
Knew that this sort of race wouldn't be my strength but after the sprint relay at LMS didn't want to get stuck in the midfield mess so pushed hard at the start - was near the front of my splitting and wasn't fighting for a punch so worked well (course setting also much better than LMS Sprint Relay). Really struggling at the end and missed a vital route which let Simon get away and I lost my chance to drop Dante and Angus - ended up finishing just behind them and just a smidge in front of Jensen.

Running warm up/down 17:19 [2] 3.0 km (5:46 / km)
ahr:144 max:155 shoes: ASICS GT 2000 8 2E

6 PM

Running warm up/down 15:08 [2] 2.7 km (5:37 / km) +9m 5:31 / km
ahr:145 max:161 shoes: ASICS GT 2000 8 2E

Running warm up/down 18:24 [2] 3.13 km (5:53 / km) +12m 5:46 / km
ahr:141 max:153 shoes: ASICS GT 2000 8 2E

Sprint Orienteering race 15:44 [5] 3.3 km (4:46 / km) +15m 4:40 / km
ahr:184 max:191 shoes: Salomon S Lab Speed 2

STB Stage 2 @ Te Aute: equal 7th (+1:36)
Cool school campus with some questionable surrounding farmland. Probably would have been ok but there was some poor mapping in the farmland which significantly affected results. I managed to reduce how much it affected me but still lost around 45" on this. Orienteers fairly well apart from that but a bit sloppy after I caught Ewan and Jensen - made a few mistakes in a row that wasn't ideal.

Thursday Jan 30 #

7 AM

Sprint Orienteering 21:48 [3] 4.54 km (4:48 / km) +37m 4:37 / km
ahr:154 max:194 shoes: NVii Crazy Light XXC

Taper effort around a small uni campus next to where we were staying in Rotorua. Right big toe very sore and inflamed after I kicked a root while running yesterday - think I have managed to get an infection from an ingrown nail from it.

Wednesday Jan 29 #

11 AM

Running 35:43 [1] 6.01 km (5:57 / km) +105m 5:28 / km
shoes: ASICS GT 2000 8 2E

Easy in the redwoods with the squad. Quads a mess.

Tuesday Jan 28 #

2 PM

Running 2:00:49 [3] 20.05 km (6:02 / km) +863m 4:58 / km
shoes: Salomon S Lab Speed 2

Tongariro Crossing with Dante, Angus, Frodo, Toby, Hector and Schminty. Flats and uphills feeling ok except for tired but quads very sore on the downhills, particularly early. Stupidly still ran the 1000m descent in the last 10km pretty hard but it was just too good a opportunity to miss. RIP Quads

Monday Jan 27 #

9 AM

Sprint Orienteering race 12:52 [5] 2.71 km (4:45 / km) +58m 4:18 / km
shoes: NVii Crazy Light XXC

Got caught in the pack and had to fight to punch controls. Then mp on a control I didn't see on the map - whoops

Running warm up/down 16:39 [2] 3.01 km (5:32 / km)
shoes: ASICS GT 2000 8 2E

Running warm up/down 15:55 [2] 3.0 km (5:18 / km)
shoes: ASICS GT 2000 8 2E

1 PM

Running long 3:01:13 [2] 12.77 km (14:11 / km) +1563m 8:48 / km
shoes: Salomon S Lab Speed 2

Mt Taranaki - epic

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