Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brodie Nank

In the 7 days ending May 31, 2020:

activity	#	time	miles		km		+m	load
Running	10	5:40:38	44.25	(7:42)	71.21	(4:47)	413	50872.1
Strength and Conditioning	3	2:35:00						23091.9
Riding	1	44:00	9.94	(13.6/h)	16.0	(21.8/h)	69	5882.8
Forest Orienteering	1	42:43	5.54	(7:43)	8.91	(4:48)	280	7506.2
Total	14	9:42:21	59.73		96.12		763	87353.0

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Sunday May 31, 2020 #

11 AM

Running 35:01 [2] 7.41 km (4:44 / km) +43m 4:36 / km
shoes: Nike Zoom Fly

Easy on the river, knee felt good during but sore a few hours later.

5 PM

Strength and Conditioning 40:00 [2]

Trunk and glute conditioning

Saturday May 30, 2020 #

12 PM

Running 30:00 [1] 6.2 km (4:50 / km) +26m 4:44 / km
shoes: Nike Zoom Fly

Easy knee test - not great but not shocking. Tomorrow currently a slim maybe.

Friday May 29, 2020 #

11 AM

Strength and Conditioning 1:10:00 [2]

Glute and calves weighted strength + trunk conditioning.

Left knee a bit sore on medial side of patella last night and this morning. When I think about it I do remember feeling it a few times on the downhill in yesterdays session. Want to be smart about this one given I am supposed to be starting marathon training next week so no running for me today and will see about tomorrow.

4 PM

Riding 44:00 [1] 16.0 km (21.8 kph) +69m

Rode Laura's commuter bike to Hawthorn to pick up my phone charger from Aislinn. First time I have cross trained in a long time but regretfully I think the large amount of knee flexion riding (worsened by Laura's seat only go so high) actually made my knee worse #rip

Thursday May 28, 2020 #

10 AM

Forest Orienteering hills 42:43 [4] 8.91 km (4:48 / km) +280m 4:09 / km
shoes: NVII Terra TT

10km TT training: 8*uphill effort+downhill orienteering at Granite Hills.
With Freddo, Aston and Pat. Tough stuff, but consistent on times for the hill efforts and orienteering was mostly good.

Running warm up/down 22:32 [2] 4.5 km (5:01 / km) +91m 4:33 / km
shoes: NVII Terra TT

11 AM

Running warm up/down 15:31 [2] 2.92 km (5:19 / km) +25m 5:06 / km
shoes: NVII Terra TT

Wednesday May 27, 2020 #

9 AM

Running 37:54 [2] 6.75 km (5:37 / km) +43m 5:26 / km
shoes: ASICS GT 2000 8 2E (V2)

Easy with Rosie, good chat.
Hamstring was a little nervy in the 1st minute but disappeared after that. Had a similar feeling recently after a big training day, will keep an eye on it.

5 PM

Running 31:51 [1] 6.09 km (5:14 / km) +59m 4:59 / km
shoes: ASICS GT 2000 8 2E (V2)

Very easy with Aston on a new golf course for me. Bit sketchy getting in and out but didn't see anyone on the course, waited until it was dark enough it seems.

Tuesday May 26, 2020 #

10 AM

Running 31:00 [2] 6.22 km (4:59 / km) +54m 4:47 / km
shoes: ASICS GT 2000 8 2E (V2)

Late BBA as fighting instagram to get a video up..

C • If 3

4 PM

Running warm up/down 18:23 [2] 3.76 km (4:53 / km) +3m 4:52 / km
shoes: Nike Zoom Fly Flynit

Running intervals 46:00 13.03 km (3:32 / km)
shoes: Nike Zoom Fly Flynit

4*10'(2') @ Thresh. Grinding along with Aston for company, Freddo and Pat a short distance in front. Pushed on into a 4th by myself, trying to get myself ready for some big threshold sessions coming up. Averaged around 3:27 today which was the target, will allow myself closer to 3:30 for the 50 min of threshold I'm going to attempt next week.

5 PM

Running warm up/down 15:19 [2] 3.01 km (5:06 / km) +2m 5:05 / km
shoes: Nike Zoom Fly Flynit

Monday May 25, 2020 #

11 AM

Strength and Conditioning 45:00 [2]

Hamstring and trunk conditioning. Having an easier week this week before commencing my 12 week final marathon training on Sunday so didn't go out for an easy run to make it a double, ones enough for today.

5 PM

Running 57:07 [2] 11.34 km (5:02 / km) +68m 4:53 / km
shoes: ASICS GT 2000 8 2E (V2)

MFR club run followed by some cake for Freddos Bday. Not bhed.

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