Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brodie Nank

In the 7 days ending May 24, 2020:

activity	#	time	miles		km		+m	load
Running	11	8:17:17	62.24	(7:59)	100.16	(4:58)	1003	75427.7
Strength and Conditioning	2	2:00:00						17877.6
Forest Orienteering	3	1:44:58	12.74	(8:14)	20.5	(5:07)	423	16841.2
Total	15	12:02:15	74.98		120.66		1425	110146.5

2:17

0:00

» now

Sunday May 24, 2020 #

10 AM

Running long 2:02:00 [2] 21.59 km (5:39 / km) +217m 5:23 / km
shoes: ASICS GT 2000 8 2E (V2)

Long run with one of my uni friends who has been getting into running more lately. He struggled a bit between 30-75 min but I was fairly impressed with him making the full 2 hours. This felt hard enough for me today, still feeling pretty beat up from Friday.

Saturday May 23, 2020 #

10 AM

Running 39:24 [2] 7.35 km (5:22 / km) +68m 5:07 / km
shoes: ASICS GT 2000 8 2E (V2)

Easy BBA. Ran into Nicola walking the dogs so stopped and walked with her for a good 20 min.

Friday May 22, 2020 #

11 AM

Running warm up/down 14:24 [2] 2.89 km (4:59 / km) +24m 4:47 / km
shoes: NVII Forest 1

Forest Orienteering intervals 48:45 *** 11.52 km (4:14 / km) +208m 3:53 / km
shoes: NVII Forest 1

4*10-12' O intervals with Freddo, Aston and Pat. Tough hard work and a bit wobbly + getting distracted by others meant it wasn't quite as good as last week. Still was a great workout and great competitive fun!

GPS a bit off but still not a bad watch: http://3drerun.worldofo.com/2d/index.php?idmult%5B...

12 PM

Forest Orienteering warm up/down 10:46 [2] 1.95 km (5:31 / km) +23m 5:13 / km
shoes: NVII Forest 1

Did the extra int as a cool down and for some filming.

2 PM

Forest Orienteering 45:27 [2] 7.03 km (6:28 / km) +192m 5:41 / km
shoes: NVII Forest 1

Easy training at Mt Alexander to finish a good day of training. Was pretty chilly but a nice 100m climb to the start warmed us up and the course was great fun. Missed a few (notably 21 and 26) but couldn't be bothered going back by the time I worked it out.
http://3drerun.worldofo.com/2d/index.php?idmult%5B...

Thursday May 21, 2020 #

8 AM

Running 30:00 [2] 5.92 km (5:04 / km) +48m 4:52 / km
shoes: ASICS GT 2000 8 2E (V2)

BBA

10 AM

Strength and Conditioning 1:00:00 [2]

Trunk and hamstring conditioning

4 PM

Running 47:23 10.17 km (4:40 / km) +156m 4:20 / km
shoes: ASICS GT 2000 8 2E (V2)

Easy with Pat including professional level pacing of Milla for her 3km TT.

Wednesday May 20, 2020 #

9 AM

Running 35:00 [2] 6.99 km (5:00 / km) +61m 4:48 / km
shoes: ASICS GT 2000 8 2E (V2)

Easy BBA, feeling goooood after a couple of easy days.

3 PM

Running warm up/down 15:52 [2] 3.34 km (4:45 / km) +17m 4:38 / km
shoes: Nike Zoom Fly Flynit

4 PM

Running 43:30 12.3 km (3:32 / km) +43m 3:29 / km
shoes: Nike Zoom Fly Flynit

6*6'(1') @ Threshold with Pat and Aston at Princes Park. Watchless due to leaving charging cord with Ash in Frankston, thanks to Aston for letting me use his for the extra last rep.

Feeling pretty comfy at this pace, but didn't feel like I could run much faster. Happy with how I am progressing, felt as though I could have done at least one more rep before dying (nicer to finish feeling strong though).

Paces: 3:25, 3:25, 3:26, 3:25, 3:25, 3:23

Running warm up/down 22:11 [2] 4.56 km (4:52 / km) +42m 4:39 / km
shoes: Nike Zoom Fly Flynit

Tuesday May 19, 2020 #

11 AM

Running 52:20 [2] 10.4 km (5:02 / km) +137m 4:43 / km
shoes: Salomon S Lab Speed 2

Trail Tuesday easy with the lads. Was going to do 60 min but had no watch and was getting Aston to add me to his run so stopped with him... No point training if its not GPS tracked..

Monday May 18, 2020 #

9 AM

Running 30:13 [2] 6.36 km (4:45 / km) +73m 4:30 / km
shoes: ASICS GT 2000 8 2E (V2)

BBA with Pat - sun out but still quite fresh this morning

10 AM

Strength and Conditioning 1:00:00 [2]

Weighted calf, glute and quad strength with Pat. Much nicer to do it with someone else - time definitely went a bit quicker.

4 PM

Running 45:00 [2] 8.29 km (5:26 / km) +117m 5:04 / km
shoes: ASICS GT 2000 8 2E (V2)

Easy with Weig

« Earlier | Later »