Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brodie Nank

In the 7 days ending May 26, 2019:

	activity	#	time	miles		km		+m	load
	Running	9	7:11:06	54.88	(7:51)	88.32	(4:53)	732	61131.8
	Strength and Conditioning	4	1:45:00						16788.9
	Forest Orienteering	2	1:25:15	7.73	(11:02)	12.44	(6:51)	317	12988.0
	Total	15	10:21:21	62.61		100.76		1049	90908.7
averages - sleep:8

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Sunday May 26, 2019 #

10 AM

Running warm up/down 15:30 [1] 3.24 km (4:47 / km) +98m 4:09 / km
shoes: ASICS GT 2000 7 2E

11 AM

Forest Orienteering 46:15 [3] *** 8.38 km (5:31 / km) +240m 4:50 / km
slept:8.5 shoes: Salomon S Lab Speed 2

Vic Autumn Series @ Irishtown - 2nd, +3:10 on Pat

Surprised when i finished to be so far behind Pat, was expecting it because of a few errors but not 3 minutes worth. Physically felt a bit flat, still recovering from Friday's efforts, so I guess that may have been it. But I guess I should also admit that Pat is likely to be a bit faster over this distance, given he is Australia's fastest orienteer at 5km TT's.

Error wise lost about 45" at 1 interpreting the contours wrong (much higher up hill than i should have been - 2.5m contour interval), poor line down gully to 3 (5-10"), too high on 9 and didn't correct (15-20"), hesitant coming into 12 as circle covering a little of the detail (15-20") and then felt very weird on 14, exiting poorly, the track being slightly wrong and then worried about overshooting control and massively undershooting (60"). Finally a small hesitation coming down the gully to 21 (5-10") as I had crosse hilltop a bit earlier than I thought.

https://www.livelox.com/Viewer/Vic-Autumn-Series-5...

C • 500m difference 3

C • Australia's fastest orienteer at 5km TT's 27

12 PM

Forest Orienteering warm up/down 39:00 [1] 4.06 km (9:36 / km) +77m 8:46 / km
shoes: Salomon S Lab Speed 2

Extra O as a cool down. Area looked good on paper but was absolute trash. Battled with the control pick and then when i hit the track had had enough and did another 1.5km just running. I commend Pat for doing the corridor, I was not up for it one bit.

5 PM

Strength and Conditioning 15:00 [2]

Quick core sesh before dinner/movies.

Saturday May 25, 2019 #

4 PM

Running 48:15 [1] 9.08 km (5:19 / km) +157m 4:53 / km
slept:8.25 shoes: ASICS GT 2000 7 2E

Easy after work on the river. Pleasant run, actually enjoyed the little bit of drizzle. Legs quite sore after a big day yesterday.

Friday May 24, 2019 #

6 AM

Running long 2:05:20 [2] 28.19 km (4:27 / km) +258m 4:15 / km
slept:8.0 shoes: ASICS GT 2000 7 2E

Long ITW with 4 * 8'(2') @ Threshold. Feeling pretty good cruising along at a moderate pace but found the threshold sections harder than usual. Really nice morning for it, had the jacket* off within 10 minutes and rain didn't start until after I made it to work.

5 PM

Strength and Conditioning 1:00:00 [3]

Tough after a big morning this morning.
Glute warm up
3 x (leg press @ 138kg x 8, shoulder press @ 12.5kg x 12)
3 x ( arabesque on bosu @ 24.4kg x 12, TRX hanging row x 12)
3 x (split squat @ 24kg x 8, chest press @ 12.5kg x 12)

6 PM

Running 20:00 [1] 3.7 km (5:24 / km)
shoes: ASICS GT 2000 7 2E

Short warm up and then a dead march home.

Thursday May 23, 2019 #

12 PM

Running 42:30 [1] 8.23 km (5:10 / km) +50m 5:01 / km
shoes: ASICS GT 2000 7 2E

Hobble around at lunch time. Feeling pretty wiped out, was hoping to feel a little fresher than this today. Need a good sleep.

6 PM

Strength and Conditioning 15:00 [2]

Core followed by a nice stretching sesh

Wednesday May 22, 2019 #

7 AM

Running 48:41 [1] 9.89 km (4:55 / km) +50m 4:48 / km
shoes: ASICS GT 2000 7 2E

Easy ITW including some commutes between trains. Started as a commute to gym for some strength/activation work but pilates room locked and no staff had turned up yet so did 35' extra easy from gym to work instead.

Legs globally still a bit sore so going to do a shorter more tempoish session tonight.

Tuesday May 21, 2019 #

7 AM

Strength and Conditioning 15:00 [2]
slept:8.0

Core stability before work

12 PM

Running 43:25 [1] 8.94 km (4:51 / km) +21m 4:48 / km
shoes: ASICS GT 2000 7 2E

Easy at lunch. Again feeling relatively fresh energy/breathing wise but still a bit creaky and feet a little sore.

4 PM

Running 41:30 [1] 8.74 km (4:45 / km) +21m 4:42 / km
shoes: ASICS GT 2000 7 2E

Easy No2 after work. Felt a little more tired then I did at lunch but threw in 5*15/45 to get some turnover and felt good in the faster bits.

Monday May 20, 2019 #

5 PM

Running 45:55 [3] 8.31 km (5:32 / km) +77m 5:17 / km
slept:7.25 shoes: ASICS GT 2000 7 2E

Easy run home from Richmond station via the river. Feeling ok energy wise but legs very stiff and sore, particularly rough on the small steep river bank climbs.

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