Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brodie Nank

In the 7 days ending Dec 30, 2013:

activity	#	time	miles		km		+m	load
Forest Orienteering	3	2:18:14	13.42	(10:18)	21.59	(6:24)	588	24290.4
Running	5	2:00:36	13.63	(8:51)	21.93	(5:30)	298	20614.2
Strength and Conditioning	3	54:00						9168.0
Sprint Orienteering	1	14:39	2.13	(6:54)	3.42	(4:17)	33	2798.1
Total	12	5:27:29	29.17		46.94		919	56870.8

1:27

0:00

» now

Monday Dec 30, 2013 #

Forest Orienteering race 40:08 [4] *** 6.84 km (5:52 / km) +196m 5:08 / km
shoes: Inov-8 X-Talon 212

Nice race in some pretty nice spur gully terrain with a nice bit of mining at the end. Felt very good today running and technically I was very good apart from 5 (30 sec loss) where I drifted left and then the mp at 8. Brian caught be just before 8 and then passed me. Running into what I thought was 8 I noticed it looked the same as 4 so just assumed it was the right control. Also Brian ran through in front of me with no hesitation so I didnt bother to check the control. Big rookie error. This is something I want to work on, reading the number for the control description but also what feature it is on. Good race apart from that, would have come 3rd (4th when I add 30 seconds for stopping early) if Brian hadnt miss punched as well.

7 AM

Running warm up/down 16:58 [3] 2.82 km (6:01 / km) +72m 5:20 / km
shoes: Inov-8 X-Talon 212

5 PM

Strength and Conditioning 30:00 [3]

At the botanic gardens with Josh, Kas, Ashley, Rob, Andrew, Hannah and Nicola. Was more fun than my normal core, good to do it with a group.

Hard 1 Day 4 - Splits

Sunday Dec 29, 2013 #

7 AM

Running warm up/down 29:05 [3] 4.9 km (5:56 / km) +97m 5:24 / km
shoes: Inov-8 X-Talon 212

8 AM

Forest Orienteering race 43:00 [4] *** 6.87 km (6:16 / km) +139m 5:41 / km
shoes: Inov-8 X-Talon 212

Good fast race on some fairly easy terrain. Was a bit vague in places which was tough and the green not on the map made it harder running than it looked. Lost time at 12 when I followed Jim and wasn't reading my map completely, lost about a minute. I was then a lot slower to 13, picking a slow contouring route choice. Lesson learnt for today, don't follow people even if you think they are better than you. Still very happy with my race, 2nd place only 35 seconds behind Matt.

Hard 1 Day 3 - Splits

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

« Earlier | Later »