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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brodie Nank

In the 7 days ending Mar 10, 2012:

activity # timemileskm+m
  Running7 4:02:20 28.25(8:35) 45.47(5:20) 650
  Strength and Core2 1:09:00
  Sprint Orienteering3 58:42 8.59(6:50) 13.83(4:15) 91
  Forest Orienteering1 31:57 3.88(8:14) 6.24(5:07) 98
  Mountain Biking1 30:00 4.85(9.7/h) 7.8(15.6/h) 70
  Total11 7:11:59 45.57 73.34 909

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Saturday Mar 10, 2012 #

9 AM

Running warm up/down 40:00 [3] 8.0 km (5:00 / km)

For both events.

Sprint Orienteering race (University of Ballarat) 13:36 [5] 3.48 km (3:54 / km) +45m 3:40 / km
shoes: Karhu Fast

Good run. Slow at the start getting into the the navigation but built up from this and pushed hard through the easier legs through the middle of the race. Pretty happy with how I went, no real errors but lost about 15 secs on the first and about 20 more all up in 3, 5 and 13.
12 PM

Forest Orienteering race (Surface Hill) 31:57 [5] **** 6.24 km (5:07 / km) +98m 4:45 / km
shoes: Inov-8 X-Talon 212

Another good run, feeling good to be more consistent with my navigation. Again built up into my race but don't think I pushed myslef through the middle of the race, losing about 1 min 8,9,10. Really happy with my nav through the intense stuff and only a few small 15 sec errors at 4,10 and 19.

Friday Mar 9, 2012 #

6 AM

Mountain Biking 30:00 [2] 7.8 km (15.6 kph) +70m

Easy ride this morning in kate reed, although a minor crash nearly turned into something worse.
9 AM

Note

Won two weekend passes sprinting around a park. Made 220 so not a bad start to the day :)

Thursday Mar 8, 2012 #

2 PM

Running warm up/down 27:43 [3] 5.43 km (5:06 / km) +30m 4:58 / km
shoes: Karhu Strong

Running intervals 15:00 [3] 2.6 km (5:46 / km) +15m 5:36 / km
shoes: Karhu Strong

5*1 min efforts with 2 minutes walking rest beween. Good session that was hard but not to long so a good taper for the weekend.

Wednesday Mar 7, 2012 #

4 PM

Strength and Core 31:30 [3]

Good sesh.
5 PM

Running warm up/down 21:48 [3] 4.51 km (4:50 / km) +15m 4:45 / km
shoes: Karhu Fast

Sprint Orienteering race (Tempo) 26:13 [4] *** 6.31 km (4:09 / km) +26m 4:04 / km
ahr:178 max:189 shoes: Karhu Fast

Twilight event at Windsor Park. Got to use the school today so it was slightly better than last time. Ran really well at a good tempo pace and felt quite good physically but made a error at 11 and a stupid error at 16.

Tuesday Mar 6, 2012 #

4 PM

Running warm up/down 27:54 [3] 5.85 km (4:46 / km) +206m 4:03 / km

Couldn't do a warm down at the uni so ran some of the way home, included 188m of climb.

Sprint Orienteering intervals 18:53 [5] **** 4.04 km (4:40 / km) +20m 4:34 / km
ahr:177 max:188 shoes: Karhu Strong

Spint intervals at UTAS all though the complex building part. Four intervals with a jog to the next start and a minute rest when I got there. Felt really good navigating except on the second int at number 3 and 4 where I didn't have an exit direction twice in a row.

Monday Mar 5, 2012 #

9 AM

Strength and Core 37:30 [3]

Longer session today.
4 PM

Running (Recovery) 54:05 [2] 8.49 km (6:22 / km) +142m 5:53 / km
ahr:141 max:160 shoes: Karhu Strong

Good run with the monday running group in Kate Reed.

Sunday Mar 4, 2012 #

2 PM

Running warm up/down 30:50 [3] 7.12 km (4:20 / km) +82m 4:06 / km
shoes: Inov-8 X-Talon 212

Fast warm up/down today as I was feeling really good and wanted to turn it into a sort of tempo run. Pushed up the hill home in the warm down and felt really good.
3 PM

Running hills (Terrain) 25:00 [5] 3.47 km (7:12 / km) +160m 5:51 / km
ahr:168 max:187 shoes: Inov-8 X-Talon 212

2*4*1 min hills in the terrain with 2 minutes between reps and a 5 min jog recovery to the next hill between sets. Was a pretty hard session, especially as the terrain was quite thick underfoot and included a lot of jumping over logs. Really good session.

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