Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Brodie Nank

In the 7 days ending Dec 29, 2013:

activity	#	time	miles		km		+m	load
Running	4	1:43:38	11.87	(8:44)	19.11	(5:25)	226	17762.5
Forest Orienteering	2	1:38:06	9.17	(10:42)	14.75	(6:39)	392	17238.1
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	10	4:27:23	23.16		37.28		651	46668.8

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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

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.

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