Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brodie Nank

In the 7 days ending Dec 28, 2013:

activity	#	time	miles		km		+m	load
Forest Orienteering	2	2:35:33	14.79	(10:31)	23.8	(6:32)	379	26565.8
Running	4	1:25:39	9.92	(8:38)	15.97	(5:22)	139	14739.9
Strength and Conditioning	3	51:00						8870.0
Sprint Orienteering	1	14:39	2.13	(6:54)	3.42	(4:17)	33	2798.1
Total	9	5:06:51	26.84		43.19		551	52973.9

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Saturday Dec 28, 2013 #

7 AM

Running 14:16 [3] 1.92 km (7:26 / km) +101m 5:53 / km
shoes: Inov-8 X-Talon 212

8 AM

Forest Orienteering race 55:06 [4] **** 7.88 km (7:00 / km) +253m 6:02 / km
shoes: Inov-8 X-Talon 212

Tough map but the course could have been harder. Struggled in my first bush orienteering race for a few months, which resulted in me making mistakes on 1,2,4,5,6 and 11. Also my bearings were quite bad today contributing to the above mistakes and resulting in more time lost on 7 and 8. Overall not such a good day, need to improve my bearings by looking up after taking the bearing and looking for a big feature to aim for.

Hard 1 Day 2 - Splits

Friday Dec 27, 2013 #

Strength and Conditioning 12:00 [3]

3 PM

Running warm up/down 20:00 [3] 3.89 km (5:08 / km) +28m 4:58 / km

4 PM

Sprint Orienteering race 14:39 [5] *** 3.42 km (4:17 / km) +33m 4:05 / km
shoes: Saucony Grid Type A4

Fairly good run but felt slow for most of the course and my cold was still lingering. Lost time at 2, 5 and then the controls at the end of the course (17, 18 and 22 where I missed the fence crossing).

Hard 1 day 1 - Splits

Thursday Dec 26, 2013 #

Note
(rest day)

Flying to Sydney and then driving to Orange.

Wednesday Dec 25, 2013 #

8 AM

Strength and Conditioning 12:00 [4]

Christmas Core. Got a road bike, WOOOOOOHOOOO!

Tuesday Dec 24, 2013 #

4 PM

Running warm up/down 25:17 [3] 5.12 km (4:56 / km)
shoes: Mizuno Wave Rider

Running intervals 15:00 [5] 3.28 km (4:34 / km)
shoes: Mizuno Wave Rider

Short taper session in between pre Christmas jobs. Legs still a little sore from last week so no feeling top notch but still fairly speedy. Just did 5*1 min with 2 mins rest between. Distance was:
350
360
350
350
340

Monday Dec 23, 2013 #

Strength and Conditioning 27:00 [4]
(rest day)

Tough session, legs pretty sore today from the last week of training. Small taper from here to the 5 days.

Sunday Dec 22, 2013 #

11 AM

Running warm up/down 11:06 [3] 1.76 km (6:18 / km) +10m 6:08 / km
shoes: Inov-8 X-Talon 212

Forest Orienteering long (Pittwater) 1:40:27 [3] ***** 15.92 km (6:19 / km) +126m 6:04 / km
shoes: Inov-8 X-Talon 212

Long distance training at Pittwater, 13km epic. Pretty much ran the length of pittwater, from the start of the map, right to the tip and then return. Really happy with my navigation, overshot 16, lost time on 28 (long grass covered a small gully) and 29 and then made three more errors on the return at 37, 38 and 42. Even though this was a good run I still lost 8-10 minutes but quite happy to get through the whole course.

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