Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brodie Nank

In the 7 days ending Jul 12, 2020:

activity	#	time	miles		km		+m	load
Running	9	9:44:43	71.92	(8:08)	115.74	(5:03)	2075	90023.8
Forest Orienteering	2	1:03:30	5.7	(11:08)	9.18	(6:55)	185	10463.0
Strength and Conditioning	2	45:00						6016.5
Riding	1	36:00	7.46	(12.4/h)	12.0	(20.0/h)	100	4813.2
Total	13	12:09:13	85.08		136.92		2360	111316.5

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Sunday Jul 12, 2020 #

12 PM

Running long 2:32:30 [3] 37.0 km (4:07 / km) +216m 4:00 / km
shoes: Nike Zoom Fly

Marathon long run: 15' E pace, 22.5' @ T pace, 77.5' E pace, 22.5' @ T pace, 15' E pace.
Glad I delayed this one from yesterday as the weather was much nicer, as evidenced by half of Melbourne on the Yarra trails. Felt good in the first threshold and then was moving at a good pace and comfortable from an aerobic perspective in the middle E pace but R hip started to slowly and progressively tighten up. Had a toliet stop at 90 min and a short 20-30 stretch and that appeared to help. Not feeling any worse at the start of the 2nd threshold than I was at 90 min so pushed through. Felt stronger than I thought and surprised myself - aerobically I felt fine, just felt my hips seizing up slowly. And as they have for all of these big sessions, after I stopped running fast my hips seized up big time (front, side and back) and it was a true hobble home.

1st T: 6.49km (3:28min/km avg)
2nd T: 6.48km (3:28min/km avg)

C • Nice one 5

Saturday Jul 11, 2020 #

3 PM

Running 50:30 [2] 10.54 km (4:47 / km) +104m 4:34 / km
shoes: Nike Zoom Fly

Was supposed to be my marathon session day but feeling pretty tired, even after a long lie in, so opted for an easy with some strides. Probably good choice as knee decided to not play ball and was a tad sore after not feeling it all yesterday.

Friday Jul 10, 2020 #

7 AM

Strength and Conditioning 25:00 [1]

Barefoot and glute conditioning

8 AM

Running 31:00 [2] 6.12 km (5:04 / km) +35m 4:55 / km
shoes: ASICS GT 2000 8 2E (V2)

BBA to work. Bit of a struggle running this early but got through ok.

5 PM

Running 40:10 [2] 7.75 km (5:11 / km) +64m 4:59 / km
shoes: ASICS GT 2000 8 2E (V2)

Easy #2 HFW. Felt a bit tipsy after a few km due to the post work G&T - maybe made it a little strong..

Thursday Jul 9, 2020 #

8 AM

Strength and Conditioning 20:00 [1]

Trunk conditioning. Knee a tad sore after the last 8 days of orienteering/trail running so keeping it to the one easy run today.

Riding 36:00 [1] 12.0 km (20.0 kph) +100m

To/from work

5 PM

Running 40:00 [2] 7.8 km (5:08 / km) +73m 4:54 / km
shoes: ASICS GT 2000 8 2E (V2)

Easy run after work. A bit cooked after getting back to Melbourne late last night and working today, found it a little hard to go out in the dark. Felt ok once out, knee fine at the start but a bit sore at the end.

Wednesday Jul 8, 2020 #

8 AM

Running 54:00 [2] 10.42 km (5:11 / km) +154m 4:50 / km
shoes: ASICS GT 2000 8 2E (V2)

Easy out to Hanging Rock and back with Zoe and Tara before doing a walk in the grand canyon. Run to/from hanging rock was not overly exciting (but nice enough) but the views at the end were well worth it!

Tuesday Jul 7, 2020 #

9 AM

Running long 2:14:40 [2] 21.52 km (6:15 / km) +1143m 4:57 / km
shoes: ASICS GT 2000 8 2E (V2)

UTA as long slow distance with Ali, Em and Caitlin. First half stopping and waiting for the girls to catch up and then second half from the lowest point to the finish without stopping with Ali. Not an inspiring start to the race which had me thinking it wasn't a real trail race. But then the views from the section along the bottom of the valleys was very scenic looking up at the sandstone cliffs, the climb was a solid burn and the trail turned single track for the last 6-7km and the course redeemed itself. Knee sore to start but not too bad by the end.

4 PM

Running 1:05:38 [2] 11.32 km (5:48 / km) +243m 5:14 / km
shoes: ASICS GT 2000 8 2E (V2)

Joined Tara for her easy run out to Evan's lookout to give her some company and see as many trails as I can while I am up here. Was supposed to be an easy 6-8km but turned out to be a little longer. Didn't really notice it though as was chatting away and taking in the views.

Monday Jul 6, 2020 #

12 PM

Running warm up/down 16:15 [2] 3.27 km (4:58 / km) +43m 4:40 / km
shoes: NVII Terra TT

1 PM

Forest Orienteering race 37:30 [4] ***** 5.6 km (6:42 / km) +99m 6:09 / km
shoes: NVII Terra TT

Middle Sim at Wattle Ridge. Was pretty keen to do some fast orienteering again and had heard good things about this map so was very keen. Went out a bit too hard and focusing a lot more on running hard than getting the technique right - not the right thing to do on this area, probably the hardest one we have run on in the past few weeks. Still held it together ok to 6 where I didn't see the tape and lost confidence. Built it back to 7 where I nailed it but then at 8 when I saw Tash and Caitlin they told me they had seen tape at 6 and I subsequently lost confidence/got distracted, making a big mistake on the long leg to 9. Was behind Tash and Caitlin again until 11 and they had past Warren who was taping so I offered to take over taping given I was running shite. Didn't orienteer much better to the end but put at least 80% of tapes in the correct position...

2 PM

Forest Orienteering warm up/down 26:00 [2] **** 3.58 km (7:16 / km) +86m 6:29 / km
shoes: NVII Terra TT

Easy O training as a warm down with Aston and Ali, verbalizing our process as we ran. Much better than the sim, rediscovered (for the 100th time) that reading the contours and supplementing with rock is the best approach to orienteering... Who would have thought
One cool little area with some diagonal downhills was a real treat, especially when we nailed them.

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