Training Log Archive: Brodie Nank

Lunch shakeout

SIS #1 @ Edgewater: 2nd (+1:09 on Astons "cruise")

Legs weren't feeling tip top shape after Wednesday ints/thursday am gym combo but didn't want to waste a sprint opportunity so just ran as hard as I felt I could - which felt very slow at the start but built into it.

Made some bad choices in the uni section - losing time on RC for 3 (?), 5 (2-3") and 7 (5-7"). Garden part was fun but then just a street O slog to the finish and Aston took a fair bit of time out of me from 17 to the end.

Cool down with Pete

Sprint into Spring 1: Mo - Splits

Short gym session as (1) couldn't drag myself out of bed any earlier and (2) racing this weekend so didn't want to do too much (my defense for staying in bed for longer...)

5 x 6 Leg Press @ 150-155kg
5 x 8 Bent Knee heel raise (on leg press machine) @ 90kg

Supersetted with:
4 x 8 Shoulder Press @ 12.5kg
3 x 8 Chest Press @ 12.5kg
3 x 10 Row @ 12.5kg

Standard easy on river with Duncs and Aston

Commute to work - legs a bit more pooped than I would have hoped after pilates yesterday.

Warm up including drills/strides

Mona Fartlek with Aston, Duncs and Jensen.
Lots of tempo running coming up over weekend so wanted to get the legs turning quick. Opted to do efforts quite hard (3:00min/km or faster) and very much cruise the recoveries. Feeling ok at start, moving well up until the 3rd 1' when I started to feel rough. Aston led from the 3rd 30" to the finish which was nice to keep me moving as I probably would have fallen in a heap by myself.

Wore my spikes to try to get used to them as its likely i will do a little bit of track over the summer. Didn't feel too bad, will see how I pull up.

Cool down. Ran with the boys part way back towards their house and then doubled back to mine. Very glucose low by the end, stumbling home.

Another easy at lunch. Was considering intervals tonight but feeling average today - weekend waited until today to hit me. Will have a crack at some ints tomorrow.

Leg activation/strength work on the reformer. Glad I didn't do ints today, struggling to stay awake during this and ended up in bed by 830.

Easy at lunch, actually not feeling horrific. Have a feeling it is going to hit me tomorrow.

Core

Piss poor cool down.

Oceania Middle Distance - about as piss poor as the cool down (8th, +5:44)

Slept horrifically last night - combo of tough race and buzzing from the win. Felt ok physically in warm up but brain just wasn't on it today. Big time loss to 2, saved mentally by the opportunity to run with Will who caught me here but when he dropped me struggled to keep fighting and just limped home.

Course 1 - Splits

Oceania Long Distance - 1st. Seomwhat suprised but also elated at being able to acomplish this. Helped by the fact that some of my biggest competition weren't in physical shape on the day. Didn't run particularly quick, had a little left at the end, but it was one of those days where the person who made the least mistakes was the winner.

Leg by leg analysis:
Start-2: Smooth start, took the "safe route" to 2 dropping to the bottom of the rocks in the gully. Gully was crap but executed well, only losing 10" on fastest.
3: short control on contour below - thought I dropped but did a little bit of climb avoiding some shitty vegetation so came in above control. Took a while to relocate at a non-mapped open area but kept time loss to a minimum - 30-35".
4: happy with the route, letting the forest and the feel of the climb dictate the micro routes. A bit to flippant about the entry to control as I had the preconcieved idea that I would have great visibility when i got to the final gully - not as good as I thought and took a while to relocate to just lower than the control, punching an extra on the way - +40-45".
5: Rushing out of control and jsut running the line. Figured out about halfway going around would be better but I had already climbed too high so committed to keep going. No problems with executing but slow route - +30"
5-11: Caught Craney at 5 which was a nice suprise so let him lead me into 6 before overtaking and leading through to the map change. Deviated off too high on 9 (+15-20") but otherwise no issues.
12: Good (but tough) course setting from Warren to force us to make the decision out of the map change in a short time. Left look too far and straight looked like too much climb through green so opted for right (in hindsight straight/left variant best - can avoid most of first hill and then its just one big slog - but equal climb to right and much less distance). Asked craney if he was joining me right and he went with me. Executed route well but didn't want to burn myself out so Craney got away on track and didn't see him from leaving track to control. ? approx. 2-3min lost on route choice.
12-14: No water at 13 so stopped at creek to 14 to have a cheeky drink. Otherwise no issues, apart from nearly go over falls to an untimely death.
15: Back with Craney at 14 and the distraction + banter about water led to poor execution to next control - too far to the left, +15".
15-24: A section of controlled (if slightly slow) orienteering. Only a small deviation on entry to 17 (+10-15").
25: The money control. Didn't want to climb so up and down then up not an option for me. Craney had snuck back up behind me here so thought if I went straight he would probably come along for the ride - thankfully he did as the company was reassuring. Rough hillside but apart from a line of uncrossable cliffs that were more signficant in real life than on map it went quite well. Popped out at the other end - gully with watercourse, flat area, track - bingo. Smooth entry from here.
25-Finish: Not feeling as exhausted as I like to finish a long race so upped the speed a little ... and proceeded to make significant errors at 27 (at least 30") and 29 (75"). Annoying that these were probably the worst mistakes of my race but at least they weren't enough to throw it away. Both due to not having enough contact when entering the control area - got to remember to maintain this if picking up speed mid leg, still need to slow down entering control.

1 - Splits