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Training Log Archive: Brodie Nank

In the 7 days ending Feb 9:

activity # timemileskm+mload
  Running11 14:55:23 79.9(11:12) 128.59(6:58) 5165136112.1
  Forest Orienteering1 1:13:53 4.45(16:35) 7.17(10:18) 1112418.3
  Sprint Orienteering1 25:26 3.16(8:02) 5.09(5:00) 183789.1
  Strength and Core1 15:002234.7
  Total13 16:49:42 87.52 140.85 5194154554.1

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Sunday Feb 9 #

12 PM

Running 40:00 [2] 7.07 km (5:39 / km) +177m 5:02 / km
ahr:140 max:159 shoes: ASICS GT 2000 8 2E

Easy with Freddo on a lovely coastal track north of Greymouth. A few steep climbs getting my HR up more than I would have liked but kept it pretty easy for the most part.
3 PM

Running 21:30 [1] 3.49 km (6:10 / km) +78m 5:32 / km
ahr:132 max:153 shoes: ASICS GT 2000 8 2E

Easy with Freddo and Schminty on Franz Josef Glacier track. Track closed after 1km though so much shorter than we thought - still, managed to get up to 140km for the past week with nearly 5000m elevation - and I'm feeling it haha

Saturday Feb 8 #

8 AM

Running 34:31 [2] 5.01 km (6:53 / km) +242m 5:33 / km
ahr:142 max:168

Easy pre break with the boys up the skyline track in Matheson - compared to the views we have had the last few days a little underwhelming but a nice wake up.
3 PM

Running long 2:25:46 [3] 19.78 km (7:22 / km) +976m 5:55 / km
ahr:137 max:158 shoes: Salomon S Lab Speed 2

Inland Pack "Track"
We thought this was going to be a cool way to do an easier recover run after the last couple of days. 15km didn't sound too bad on paper and we were going to go easy. We were quite wrong ...
Most of the track was a "route" not a track which meant there was no track, instead we followed a large river and then a small creek for a good 6-7km - fording the river over 30 times and wading up the creek while clambering over logs and dodging the deep spots. Was very cool and quite fun but by the end was exhausted. And once we hit the actual track (which was quite muddy and overgrown) we still had 7-8km to go.

Big day, very tired

Friday Feb 7 #

10 AM

Running long 3:18:03 [2] 23.54 km (8:25 / km) +1221m 6:41 / km
ahr:147 max:174 shoes: Salomon S Lab Speed 2

Mt Robert Ridge run to Angelus Hut and back via Speargrass track. Phenomenal run, very tiring but great day out.
2 PM

Forest Orienteering 1:13:53 [3] 7.17 km (10:18 / km) +11m 10:14 / km
ahr:137 max:160 shoes: Salomon S Lab Speed 2

Orienteering on wicked map in St Arnaud - I think this would have been the most relevant area in Aus/NZ for JWOC Middle in Hungary in 2018.
Absolutely minced control 1, had no idea where I was and could not relocate in the terrain near control so backtracked to the start of the leg and started again - finding the control nearly 15 mins after starting, whoops. Rest was quite good but very tired so not aggressive enough for the terrain.

Thursday Feb 6 #

12 PM

Running 2:47:48 [2] 24.8 km (6:46 / km) +1068m 5:34 / km
ahr:137 max:161 shoes: ASICS GT 2000 8 2E

Abel Tasman NP Part 1 - very very nice. Legs feeling a little DOMSy but pace was chill and this felt ok (apart from the last stretch after having a very cold swim).
6 PM

Running 50:08 [3] 9.53 km (5:16 / km) +350m 4:27 / km
ahr:147 max:160 shoes: ASICS GT 2000 8 2E

Abel Tasman NP Part 2 - feeling a lot more rough after a break at the Robertson's little piece of paradise. Had a nice nap though and the ocean woke me up a little before we started.

Wednesday Feb 5 #

3 PM

Running warm up/down 21:02 [2] 4.03 km (5:13 / km)
ahr:144 max:159 shoes: ASICS GT 2000 8 2E

4 PM

Running intervals 27:13 [5] 6.07 km (4:29 / km)
ahr:169 max:187 shoes: NVii Crazy Light XXC

Rep session in Nelson after catching ferry across to South Island: 4 sets of 200, 200, 400 (with equal jog recovery)

Target paces were 36 for 200's, 72 for 400's, focusing on good form.Tailwind for the 200's so made a conscious effort to make them a bit faster but ended up making everything faster:

31.5, 33.4, 71.8
33.4, 33.4, 69.0
32.9, 33.0, 70.4
32.5, 33.0, 69.7

Running warm up/down 5:42 [2] 1.11 km (5:08 / km)
ahr:149 max:161 shoes: ASICS GT 2000 8 2E

Sprint Orienteering warm up/down 25:26 [2] 5.09 km (5:00 / km) +18m 4:55 / km
ahr:154 max:174 shoes: ASICS GT 2000 8 2E

Cruised around a sprint course in Nelson as an extended warm down - session was enough of an effort and have a big two days coming up.

Tuesday Feb 4 #

11 AM

Running long 2:00:21 [1] 15.73 km (7:39 / km) +507m 6:35 / km
ahr:138 max:164 shoes: Salomon S Lab Speed 2

Tim took Pete, Emma, Schminty and I on a nice rooty, ridgeline run in Wellington. Never ran here before so was quite nice. Another "easy" effort with a lot of climb and quite a bit of time on the legs. Feeling a little rough but lush views and great company made this very bearable.

Monday Feb 3 #

3 PM

Running 1:03:19 [2] 8.43 km (7:31 / km) +546m 5:41 / km
ahr:136 max:163 shoes: ASICS GT 2000 8 2E

"Recovery" run @ Paekakariki Escarpment Track. Had been sussing this track from the road for the past few years going to QB3 events and it very much did not disappoint.
6 PM

Strength and Core 15:00 [2]

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