Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brodie Nank

In the 7 days ending Mar 18, 2020:

activity	#	time	miles		km		+m	load
Running	12	6:29:51	48.44	(8:03)	77.96	(5:00)	418	61258.9
Riding	6	1:36:44	17.71	(11.0/h)	28.51	(17.7/h)	116	14240.3
Forest Orienteering	1	52:42	5.77	(9:08)	9.28	(5:41)	167	9260.4
Strength and Conditioning	1	20:00						2979.6
Total	19	9:19:17	71.93		115.75		701	87739.2

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Wednesday Mar 18, 2020 #

7 AM

Riding (Commute) 16:00 [2] 4.78 km (17.9 kph) +19m

6*10-15" spins of the legs at a faster pace to make this my morning "shakeout"

4 PM

Riding (Commute) 17:21 [1] 5.07 km (17.5 kph) +12m

5 PM

Running warm up/down 25:00 [2] 5.16 km (4:51 / km) +11m 4:48 / km
shoes: Nike Zoom Fly Flynit

Ran via Dr on the way to the track to get my blood/ECG results. ECG good and bloods all fine except for very low iron which seemed to surprise the doc. Ferratin was 9 and is supposed to be >30. Likely due to a plant based diet but not keeping a proper eye on my iron. GP was very good about it and very open to me continuing plant based - just in a smart way with either some supplementation or a bit of increased meat consumption to get my iron levels back to normal.

Need to get onto it fairly pronto though as white cell count very low - which doc thinks is due to low iron. With Covid looming I don't want to be one of those that end up really unwell.

C • Research 13

6 PM

Running intervals (Reps) 43:50 [5] 9.56 km (4:35 / km)
shoes: Nike Zoom Fly Flynit

6*(200,200,400) with equal jog recovery with Aston and Jensen. Aston understandably in front but Jensen right on my tail and then actually leading in the last two sets.. and I was actually hitting my targets well (but he didn't do the last 400 so I'm still calling a win?)

32, 34, 70, 33, 33, 70, 34, 33, 70, 34, 34, 69, 34, 33, 69, 33, 33, 68

Nice to feel good and company was good but kept a strict 1m distance (which is why I let Jensen beat me on a few reps of course). Plan is to keep training while I correct my iron but don't stress if I don't feel too good and have to bail on a session - aim is just to keep as healthy and fit as possible over the coming months.

Running warm up/down 22:32 [2] 3.85 km (5:51 / km) +26m 5:40 / km
shoes: Nike Zoom Fly Flynit

Tuesday Mar 17, 2020 #

8 AM

Running 28:30 6.01 km (4:44 / km) +30m 4:38 / km
shoes: New Balance 1500 V5

Not sure what is wrong with my body - Muscles sore and feeling tired after an easy day of running, a generally light week last week and 4 nights of 8.5-10 hours sleep...

Went to the GP after this and he is getting a few tests done - hopefully its something simple like correcting low iron (my leading hypothesis).

C • Isolation 2

5 PM

Running 47:32 [3] 9.01 km (5:17 / km) +127m 4:56 / km

Monday Mar 16, 2020 #

7 AM

Running 31:29 [2] 6.25 km (5:02 / km) +28m 4:56 / km
shoes: ASICS GT 2000 8 2E

Easy ITW

4 PM

Running 36:13 [2] 7.14 km (5:05 / km) +17m 5:01 / km
shoes: ASICS GT 2000 8 2E

Home from work. Calves tight and legs generally fatigued after standing up all day.

5 PM

Strength and Conditioning 20:00 [2]

Core followed by a good stretch.

Sunday Mar 15, 2020 #

10 AM

Running warm up/down 16:03 [2] 2.73 km (5:53 / km) +65m 5:15 / km
shoes: Salomon S Lab Speed 2

Forest Orienteering race 52:42 [4] 9.28 km (5:41 / km) +167m 5:12 / km
shoes: ASICS GT 2000 8 2E

Got wrecked by Aston. Knew he would beat me as I felt like a bag of trash physically by 7 minutes AFTER you take away my 1:45 mistake was a bit demoralising. Good on him though - was beating Freddo even before his mistake (I must be a good coach).

11 AM

Running warm up/down 16:32 [2] 3.12 km (5:18 / km) +56m 4:52 / km
shoes: Salomon S Lab Speed 2

Saturday Mar 14, 2020 #

5 PM

Running warm up/down 19:47 [2] 4.04 km (4:54 / km) +12m 4:49 / km
shoes: Nike Zoom Fly Flynit

Feeling great at start of warm up, had worked all day but legs feeling good and had eaten properly before. Then just before I started doing drills had an acute onset of dizziness/feeling very faint/energy low. Sat down for a bit and subsided a bit but didn't go away. Decided to do run throughs and see how it went - gradually got better over 4xstrides but at the end of each could feel my heart beat thumping at my neck/in my chest. Very weird but have had a few similar episodes of this over the past 6 months which improved after having something small to eat so assumed it was low blood sugar. Last episodes I can remember were before China which is why I didn't go to GP then.

6 PM

Running 8:43 [5] 2.09 km (4:10 / km)
shoes: Nike Zoom Fly Flynit

Decided to start session but quickly bailed as although the 1st 200 felt ok, they gradually got worse and then first 400m was very hard/I only just hit target pace which is usually easy for me at start of a session.

Managed 4*200, 1*400. Pitiful.

Running warm up/down 20:56 [2] 4.36 km (4:48 / km)
shoes: Nike Zoom Fly Flynit

Felt fine running easy for CD...

Friday Mar 13, 2020 #

7 AM

Riding 16:27 [1] 4.13 km (15.1 kph) +27m

Commute

4 PM

Riding 28:51 [2] 9.09 km (18.9 kph) +42m

Commute home via Laura's work. Feeling excessively tired (nearly fell asleep in training session at work) and very irritable. Was going to easy run but instead went to sleep, had dinner and went back to sleep.

Thursday Mar 12, 2020 #

7 AM

Running 34:44 [2] 7.04 km (4:56 / km) +29m 4:50 / km
shoes: ASICS GT 2000 8 2E

Easy ITW

4 PM

Running 38:00 [2] 7.6 km (5:00 / km) +17m 4:57 / km
shoes: ASICS GT 2000 8 2E

Home from work. Too pooped for a session, hopefully tomorrow

7 PM

Riding 9:22 [3] 2.69 km (17.2 kph) +15m

I'm a real Melbourne hipster now - rode to dinner. Pete H thoughts on it being training if you are wearing a shirt and dressy shoes?

9 PM

Riding 8:43 [3] 2.75 km (18.9 kph)

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