Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brodie Nank

In the 7 days ending Jul 5, 2020:

activity	#	time	miles		km		+m	load
Forest Orienteering	8	10:11:27	54.82	(11:09)	88.23	(6:56)	2123	98528.6
Running	8	4:51:13	38.12	(7:38)	61.34	(4:45)	560	45440.0
Strength and Conditioning	2	50:00						7449.0
Riding	2	38:10	6.96	(10.9/h)	11.21	(17.6/h)	36	5102.9
Sprint Orienteering	2	32:30	4.92	(6:36)	7.92	(4:06)	105	5710.9
Total	17	17:03:20	104.83		168.7		2824	162231.4

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Sunday Jul 5, 2020 #

6 AM

Running 44:26 [1] 7.15 km (6:13 / km) +124m 5:43 / km
shoes: ASICS GT 2000 8 2E (V2)

Sunrise run with Nicola and Matt. Felt very rough at the start - a combination of a lot of training in the legs and it being the earliest i have run in months. Was a nice way to kickstart the day though and the sunrise was mint.

8 AM

Strength and Conditioning 30:00 [2]

Hamstring and trunk circuit post run pre breakfast/coffee

2 PM

Running warm up/down 30:00 [2] 5.27 km (5:42 / km) +85m 5:16 / km
shoes: ASICS GT 2000 8 2E (V2)

3 PM

Sprint Orienteering intervals 20:00 [4] 4.52 km (4:25 / km) +60m 4:09 / km
shoes: NVii Crazy Light XXC

Sprint Intervals with Aston, Ali, Matt and Jensen at a housing estate map in Sydney. Still feeling quite tired in the legs/body so went at a threshold effort. Great fun, not the best orienteering, need to consider slowing down to go faster in sprint - sometimes rushing off and then either making an error or being quite hesitant. In reality there is enough places in a sprint to make sure you are dead tired at the end so worth minimizing errors and even just slowing down due to loss of contact. Good racing vibes throughout with the others, particularly the last rep.

4 PM

Running warm up/down 12:30 [2] 2.16 km (5:47 / km)
shoes: NVii Crazy Light XXC

Sprint Orienteering tempo 12:30 [4] 3.4 km (3:41 / km) +45m 3:27 / km
shoes: NVii Crazy Light XXC

Sprint course at UNSW, again at tempoish pace. Good fun, orienteering much better with the aim to stay in contact and focusing on thumbing the map to keep position and reading ahead when the opportunity came up.

Saturday Jul 4, 2020 #

10 AM

Forest Orienteering 57:35 [2] 7.55 km (7:38 / km) +320m 6:18 / km
shoes: NVII Terra TT

Another training on sandstone terrain near Rylstone. Feeling pretty sore after the last couple of days but knee holding together somewhat so decided to head out. A bit slow to get into the terrain, not in contact enough on the short legs along the cliffline and overshooting a bit. Made myself refocus on contours after this and found this a lot better - useful to use contours as mainstay and then just add the rock as a supplement - this is difficult to force yourself to do when the rock is so prominent. Caught up to Matt about halfway round and then ran with him for the rest, alternating talking through our process which was really helpful. I like this type of exercise and took a lot away from Matt - of particular note stopping dead for 1-2 seconds to get a bearing and head up when crossing a valley 90 degrees rather than running away from control and trying to do this while running downhill/dodging rocky ground.

Friday Jul 3, 2020 #

12 PM

Forest Orienteering 1:20:00 [3] **** 10.96 km (7:18 / km) +240m 6:35 / km
shoes: NVII Terra TT

Long slow distance at Pagodas. Matt and I ran opposite directions and put half the tapes out each. So a bit of stop and start for first half and then my knee was grumbling away so I didn't enjoy the 2nd half/was a bit distracted. Still terrain was epic so very worthwhile.

Forest Orienteering 1:16:12 [3] 10.73 km (7:06 / km) +155m 6:38 / km

3 PM

Forest Orienteering 1:00:00 [3] **** 9.42 km (6:22 / km) +297m 5:30 / km
shoes: NVII Terra TT

Round 2 at Pagodas. Was supposed to be a middle distance type effort so we could run a bit harder in the terrain but was set a little long so ended up having to slow up about halfway round. Knee feeling better this afternoon so enjoying this a lot, especially running across the top of sandstone in setting sun - doesn't get much better than this!

Forest Orienteering 53:00 [3] 7.75 km (6:50 / km) +209m 6:02 / km

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

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