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Training Log: Jan Erik Naess

In the last 7 days:

activity # timemileskm+m
  Run4 4:40:00
  Orienteering1 1:31:00 5.47(16:37) 8.81(10:20) 600
  Biking1 1:15:00
  Swimming1 1:10:00
  Lower Body Workout1 45:00
  Core & Stretching1 10:00
  Total7 9:31:00 5.47 8.81 600
«
3:04
0:00
WeThFrSaSuMoTu

Monday Feb 19 #

Note

New blog post about my season opener races in Portugal! Enjoy :)

https://naessjanerik.wordpress.com/2018/02/19/2018...

Sunday Feb 18 #

Orienteering 1:31:00 [3] 8.81 km (10:20 / km) +600m 7:42 / km

Really really happy with my navigation. Super technical terrain that I was able to flow consistently through. Excited to put it on quick route!

--Very excited for a rest week! Done with 3 weeks of 13.5hr per week (feeling very proud)

Saturday Feb 17 #

Note

After talking with some of the CAN Juniors I thought it'd might be appreciated if I log my trainings here. I will continue to log on my normal training log and will try here for a month or so and see if it takes up too much more time or if it works well enough.

Please share feedback if you enjoy me logging on AP :)
10 AM

Biking 1:15:00 [1]

i1 bike

Core & Stretching 10:00 [1]

5min stretching
leg drills
4 PM

Run 1:39:00 [3]

2 sprints, w/ 15min rest during the drive to the next one.

30min warm up
11min sprint (park)
12min cool down

drive

15min warm up
18min sprint
10min cool down

rainy and cold... decent sprinting though, body is getting tired and ready for the upcoming rest week.

Friday Feb 16 #

Run 1:15:00 [3]

15min warm up
5x8min @ i3 pace (3:56 but I felt okay to go faster) w/ 2min rest
3:44min/km
3:42min/km
3:44min/km
3:47min/km
3:43min/km
15min cool down

Thursday Feb 15 #

10 AM

Run 50:00 [2]

5min warm up
40min @ 4:25 (i2)
5min cool down

Lower Body Workout 45:00 [1]

45min strength w/ Sofie. Arms felt really really tired, possibly from all of the traveling. Got the job done though :)
4 PM

Run 56:00 [1]

50min jog w/ sofie + 6x15sec strides

Wednesday Feb 14 #

Swimming 1:10:00 [1]

70min swim

total of 30min drills and 40min swimming - 1500m

recovery workout after traveling back from the Portugal o Meeting

*A blog post will be coming soon ;))

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Note: All orienteering distances are straight line. Extra distance is added to the warmup

Doma: http://orienteering.ca/doma/index.php?user=janerik





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Strides and Stuff:
-50m stride
-2x50m grapevines
-50m side steps
-50m stride
-25m butt kicks(every other then every step)
-25m high knees w/ acceleration
-50m high skips
optional --> one more 50m stride
-50m build stride (up to max speed)
-leg swings (10x front and sideways)



  • Aug 17 [25w, 3d]: Y - NAOC 2018
  • Jun 17, 2050 [1,686w, 3d]: Y - wmoc 2050 Death clock says I'll be alive and well

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