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Training Log Archive: Brodie Nank

In the 7 days ending Feb 11:

activity # timemileskm+mload
  Running12 14:44:23 81.62(10:50) 131.35(6:44) 4877136312.2
  Forest Orienteering2 2:32:32 10.11(15:05) 16.27(9:22) 42425205.2
  Sprint Orienteering1 25:26 3.16(8:02) 5.09(5:00) 183789.1
  Strength and Conditioning1 20:002979.6
  Total15 18:02:21 94.89 152.71 5319168286.1

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Tuesday Feb 11 #

10 AM

Running 1:35:23 [2] 12.6 km (7:34 / km) +448m 6:26 / km
ahr:139 max:170 shoes: Salomon S Lab Speed 2

Searching for flat trails in Arthur's Pass - 4 different trails that varied from open rocky alpine trail to forested to rock scrambling up an alpine river. Finished with a dip in Devils Punchbowl Falls - very nice.
2 PM

Forest Orienteering 1:18:39 intensity: (38:39 @2) + (40:00 @4) 9.1 km (8:38 / km) +413m 7:03 / km
ahr:161 max:178 shoes: Salomon S Lab Speed 2

Orienteering at Castle Hill. Given I had skipped yesterday's session had planned to do this at threshold but still quite tired, particularly after this morning so ran the first course we had as hard as I could (but had to walk lot of the steeper hills). Then did the second course with Pete taking in turns to film each other - but very cooked by this time so this was quite slow.

Monday Feb 10 #

9 AM

Running 20:00 [2] 3.88 km (5:09 / km) +68m 4:44 / km

Morning shakeout as plan was to do a session this afternoon. Feeling quite creaky so will see how the day pans out and whether a session is a good idea or not. Lovely jog around Franz Josef Glacier town - the most touristy place we have been so far as evidenced by the number of grotty backpackers.
10 AM

Running 24:05 [2] 4.17 km (5:47 / km) +96m 5:11 / km
ahr:130 max:154 shoes: ASICS GT 2000 8 2E

Around Lake Matheson with the boys - trail was 4km so running was more efficient than walking. Scared at least 3 tourists and got at least 5 compliments for running slower than 5min/km..

Running 33:12 [2] 6.27 km (5:18 / km) +154m 4:43 / km
ahr:138 max:166 shoes: ASICS GT 2000 8 2E

Another tourist run up to Fox glacier and back as too far to walk. Not feeling great and quite tired today so decided to drop the session this afternoon and run a bit harder at Castle Hill tomorrow.
5 PM

Strength and Conditioning 20:00 [2]

With Freddo while Pete and Schminty ran

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.

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