Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brodie Nank

In the 7 days ending Jul 2, 2020:

activity	#	time	miles		km		+m	load
Running	9	7:03:36	53.06	(7:59)	85.39	(4:58)	877	66614.6
Forest Orienteering	5	4:44:40	25.99	(10:57)	41.83	(6:48)	902	44702.7
Strength and Conditioning	2	40:00						5959.2
Riding	2	38:10	6.96	(10.9/h)	11.21	(17.6/h)	36	5102.9
Total	14	13:06:26	86.01		138.42		1815	122379.3

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Thursday Jul 2, 2020 #

Forest Orienteering 1:20:00 [2] 10.96 km (7:18 / km) +240m 6:35 / km
shoes: NVII Terra TT

Sandstone O at the Pagodas. Put out tapes for the first half and enjoyed myself but didn't get to make the most of the second half as my knee started hurting and I was distracted by this.

10 AM

Forest Orienteering 25:46 [5] 4.94 km (5:13 / km) +72m 4:52 / km
shoes: NVII Terra Dobb

JWOC Middle 2007 re-run
Feeling less cooked and knee only a little tender on warm up so decided to have a crack. Binned at least 30" on 1 and 2 but good from there to 10 apart from in the circle at 3 and 7. Drifted a bit on long leg to 11 and then a messy finish chasing Ali, with misses at 12, 18, 20 and 22.
Pretty fun to have a crack at this one and was feeling fast when I was navigating well. Would have been 10th on the day, not sure if I should be happy or not..

Running warm up/down 14:14 [2] 2.74 km (5:12 / km) +67m 4:38 / km
shoes: NVII Terra Dobb

Running 9:40 [2] 1.7 km (5:41 / km) +1m 5:40 / km
shoes: NVII Terra Dobb

Slow

3 PM

Forest Orienteering 56:18 [2] 7.01 km (8:02 / km) +167m 7:11 / km
shoes: NVII Terra Dobb

Very cool sandstone terrain near Mudgee. Quite thick and low visibility so a bit of a mission going in tired. Probably the most Czech like sandstone I have run in outside of Czech.

C • Munghorn Gap 7

Wednesday Jul 1, 2020 #

1 PM

Forest Orienteering warm up/down 22:01 [2] 3.57 km (6:10 / km) +97m 5:25 / km

WU including putting a few tapes out for the juniors. Very cooked

Forest Orienteering 1:03:22 [3] 9.31 km (6:49 / km) +234m 6:03 / km
shoes: NVII Terra Dobb

JWOC Long re-run from 2007. Very cooked after overnight bus and then 4.5 hour drive. Knee tender on the steep rocky downhills. Terrain was quite special though so humbled around to 19 minus some of the rockiest controls I out out (14-16).

3 PM

Running warm up/down 11:18 [2] 2.26 km (5:00 / km) +17m 4:49 / km
shoes: NVII Terra Dobb

Tuesday Jun 30, 2020 #

10 AM

Riding 10:25 [1] 2.76 km (15.9 kph) +7m

To the Jaffe's house

Running warm up/down 13:15 [2] 2.51 km (5:17 / km) +19m 5:06 / km
shoes: Salomon S Lab Speed 2

Forest Orienteering 37:13 [2] 6.04 km (6:10 / km) +91m 5:44 / km
shoes: Salomon S Lab Speed 2

Australia Strava Art Spectacular with Freddo at Royal Park. Both of us quite cooked from yesterday so just taking it easy. Actually quite difficult so was a good way to blow out some cobwebs before the upcoming orienteering.
Was a fitting farewell to Freddo, has been pretty nice to have him around for training company. And he didn't even charge me for the strava art - what a champ.

C • We are going to miss Fredo 2

12 PM

Running warm up/down 12:43 [2] 2.55 km (4:59 / km) +13m 4:52 / km

Riding 18:22 [1] 5.76 km (18.8 kph) +29m

Ride to Laura's work to pick up car for work.

Riding 9:23 [1] 2.69 km (17.2 kph)

Back from the Jaffe's house.

6 PM

Strength and Conditioning 20:00 [2]

Trunk circuit

Monday Jun 29, 2020 #

12 PM

Running 2:23:07 [3] 35.0 km (4:05 / km) +234m 3:57 / km
shoes: Nike Zoom Fly

Monday Funday: 40' easy, 2*35 @ M pace + 5' @ T pace (back to back), 20' hobble CD
With Freddo, very nice to have company for this one. Feeling better and better in these sessions, close to comfortably finished today and all under target pace.
Had some minor knee feels in the 40' easy which became a bit more pronounced in the first 35' @ M pace but then stopped. Possibly because I became distracted in the last 30 min of effort with a burning left foot due to doing my shoe up too tight. Hopefully knee ok tomorrow, plan is to be in the forest orienteering from Wednesday so want it to be good enough for that.

C • Good pace 3

Sunday Jun 28, 2020 #

4 PM

Running 1:30:43 [3] 15.76 km (5:45 / km) +259m 5:19 / km
shoes: NVII Terra TT

Easy out to Point Addis by myself and then back with Rosie and Nicola who had been dropped off there by Carl. Cold out but a fantastic twilight run, apart from some minor knee pain due to sand and steep descents - hopefully haven't triggered anything to serious to stop me from running tomorrow.

Saturday Jun 27, 2020 #

9 AM

Running 32:35 [2] 6.33 km (5:09 / km) +34m 5:01 / km
shoes: ASICS GT 2000 8 2E (V2)

BBA in Anglesea. Knee a tad sore but no horrific.

5 PM

Running 1:02:48 [1] 10.53 km (5:58 / km) +178m 5:30 / km
shoes: ASICS GT 2000 8 2E (V2)

Easy Twilight run with Nicola, taking in a fantastic sunset. No knee pain which was a big win.

6 PM

Strength and Conditioning 20:00 [2]

10 mins of abs and then "butt lift" with the whole gang

Friday Jun 26, 2020 #

10 AM

Running 33:13 [2] 6.0 km (5:32 / km) +55m 5:18 / km
shoes: ASICS GT 2000 8 2E (V2)

Easy run to pick Laura's car up. Extremely nervy left hamstring

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