Training Log Archive: Jan Erik NaessIn the 28 days ending Feb 28, 2018:
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Wednesday Feb 28, 2018 #
Run 1:04:00 [1] 8.0 km (8:00 / km)
39min i1 run w/ 6 strides
13min core (didn't do the back stuff because I did a full back workout yesterday)
6min stretching --> added cobra to the regular stretching routine
13min core (didn't do the back stuff because I did a full back workout yesterday)
6min stretching --> added cobra to the regular stretching routine
Run 55:00 [4]
Lactate Profiling test, moved my threshold from 15.3 to 15.8 over 3 months, very happy with that result!
Tuesday Feb 27, 2018 #
Run 1:00:00 [1]
30min elliptical
Back exercises + a bit of core
Back exercises + a bit of core
Monday Feb 26, 2018 #
Run 1:34:00 [3] 19.15 km (4:55 / km) +250m 4:36 / km
Decided to step up the number of intervals from 5 to 6 and was able to hold it with almost no extra pain. Very happy, started getting tough the last 4 minutes though
6x8min w/ 2min rest
3:43 min/km
3:48 min/km
3:48 min/km
3:46 min/km
3:54 min/km
3:45 min/km
Also general strength afterwards
6x8min w/ 2min rest
3:43 min/km
3:48 min/km
3:48 min/km
3:46 min/km
3:54 min/km
3:45 min/km
Also general strength afterwards
7 AM
Run 38:00 [1] 6.8 km (5:35 / km) +250m 4:43 / km
30 or so minute jog and then 6x15sec strdies.
A little goodbye jog with Sofie :)
A little goodbye jog with Sofie :)
Sunday Feb 25, 2018 #
Biking 1:05:00 [1]
Bike to and from the swim training
Swimming 1:00:00 [1]
1.5km plus some running drills
Saturday Feb 24, 2018 #
Orienteering 1:04:00 [3] 7.8 km (8:12 / km) +240m 7:07 / km
Night-o in Bern.
Went decently but I was feeling tired from this morning's run plus seemed to really struggle with my compass during this training. A solid race would've been under 50
Went decently but I was feeling tired from this morning's run plus seemed to really struggle with my compass during this training. A solid race would've been under 50
Run 13:00 [1]
11 AM
Run 1:24:00 [1] 16.3 km (5:09 / km) +500m 4:28 / km
Light i1 run in before the night-o today. Didn't realize I had two runs planned for today so went out a bit late... whoops
Friday Feb 23, 2018 #
12 PM
Run 1:19:00 [4] 16.9 km (4:40 / km)
15min warm up
5min drills
10x1000m w/ 1min rest @3:20-3:30min/km
3:26.4
3:19.2
3:22.6
3:23.3
3:19.2
3:18.8
3:24.2
3:21.9
3:19.2
3:15.3
3min break
12min cool down jog
I have realized that I am really, really bad at pacing. No matter how hard I tried to relax on the first 500m (I took splits every 500m) I could not run slower than a 3:20 pace (only the first interval and third last were slower than a 3:20min/km pace). My goal will be to pace more evenly now :)
Also really satisfied with how my body performed after two stress days: speed intervals yesterday and i4 intervals today --> Looking forward to interval season!!
5min drills
10x1000m w/ 1min rest @3:20-3:30min/km
3:26.4
3:19.2
3:22.6
3:23.3
3:19.2
3:18.8
3:24.2
3:21.9
3:19.2
3:15.3
3min break
12min cool down jog
I have realized that I am really, really bad at pacing. No matter how hard I tried to relax on the first 500m (I took splits every 500m) I could not run slower than a 3:20 pace (only the first interval and third last were slower than a 3:20min/km pace). My goal will be to pace more evenly now :)
Also really satisfied with how my body performed after two stress days: speed intervals yesterday and i4 intervals today --> Looking forward to interval season!!
Thursday Feb 22, 2018 #
Run 1:10:00 [5]
Marked 200m on a gravel road
23min warm up
Set 1 (goal 35sec) (45sec rest after each rep)
35.6
35.7
35.7
33.5
34.1
(2min rest)
Set 2 (goal 32-33) (60sec rest after each rep)
31.9
33.6
32.4
33.7
32.6
(2min rest)
Set 3 (goal 30-31) (90sec rest after each rep)
31.3
30.9
32.7
31.1
30.7
20min cool down
23min warm up
Set 1 (goal 35sec) (45sec rest after each rep)
35.6
35.7
35.7
33.5
34.1
(2min rest)
Set 2 (goal 32-33) (60sec rest after each rep)
31.9
33.6
32.4
33.7
32.6
(2min rest)
Set 3 (goal 30-31) (90sec rest after each rep)
31.3
30.9
32.7
31.1
30.7
20min cool down
Core & Stretching 24:00 [1]
Lower Back Strengthening
3 PM
Run 51:00 [1] 10.0 km (5:06 / km)
Chilled run with Sofie
Wednesday Feb 21, 2018 #
Orienteering 1:15:00 [2] 9.5 km (7:54 / km)
Night-O with the Bern club working on compass and holding a straight line. Held it really well for almost all fo the controls, really messed around on one control though (both times because it was one you came to twice). Going to upload to quickroute tomorrow morning.
There was a competition to see who could hold to the line best, though I might have not run fast I did try really hard to hold the line
There was a competition to see who could hold to the line best, though I might have not run fast I did try really hard to hold the line
Run 15:00 [1]
Additional warm up and things
Tuesday Feb 20, 2018 #
Biking 1:15:00 [1]
Recovery spinning
Core & Stretching 15:00 [1]
Planking Routine
Monday Feb 19, 2018 #
Note
New blog post about my season opener races in Portugal! Enjoy :)
https://naessjanerik.wordpress.com/2018/02/19/2018...
https://naessjanerik.wordpress.com/2018/02/19/2018...
Sunday Feb 18, 2018 #
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)
--Very excited for a rest week! Done with 3 weeks of 13.5hr per week (feeling very proud)
Saturday Feb 17, 2018 #
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 :)
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
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.
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, 2018 #
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
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, 2018 #
10 AM
Run 50:00 [2]
5min warm up
40min @ 4:25 (i2)
5min cool down
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, 2018 #
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 ;))
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 ;))