Training Log Archive: Jan Erik NaessIn the 29 days ending Feb 29, 2016:
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Monday Feb 29, 2016 #
Note
slept:8.0
7 AM
Yoga 30:00 [2]
25min yoga
5min core
5min core
3 PM
Run warm up/down 20:00 [3] 4.0 km (5:00 / km)
General Strength 5:00 [1]
Lunges
Run warm up/down 20:00 [2] 0.5 km (40:00 / km)
Dynamic stretching and strides w/ flats
4 strides w/ spikes on track
4 strides w/ spikes on track
4 PM
Run 45:00 [4] 1.5 km (30:00 / km)
2x300m(10min rest w/ 1 stride)(41,40)
7min rest
2x150m(5min rest)(17,18)
That was a way harder workout than I had anticipated, it worked on my speed and after every one I was light headed and gassed, and by the last 150m feeling like I was going to through up. Everything was at around 95%
7min rest
2x150m(5min rest)(17,18)
That was a way harder workout than I had anticipated, it worked on my speed and after every one I was light headed and gassed, and by the last 150m feeling like I was going to through up. Everything was at around 95%
Run warm up/down 10:00 [1] 1.25 km (8:00 / km)
Note
Practiced on the outdoor track
5 PM
Lower Body Workout 40:00 [3]
3x15 squats w/ 25lbs
3x15 standing toe touches(actually only go to heel) w/ 2x15lbs
3x15 step ups(each leg) w/ 2x15lbs
2x40 ball pulls w/ back to ground
2x40 ball pulls in crawl position
Band work
3x15 standing toe touches(actually only go to heel) w/ 2x15lbs
3x15 step ups(each leg) w/ 2x15lbs
2x40 ball pulls w/ back to ground
2x40 ball pulls in crawl position
Band work
Sunday Feb 28, 2016 #
Note
slept:10.0
Overall this weekend was very well spent. I worked hard on finding my limit then pushing it, and then reminding myself of what it feels like to run in control. I did an alright job of following my plan to plan out each route ahead, but I think that that can really be worked on.
10 AM
Orienteering 29:00 [4] 5.6 km (5:11 / km)
111. Cut off of the road but had a little trouble keeping a good compass bearing to pick the right tree
107. Over the road and around the swamp, easy handrail
404. I had a feeling that I needed to go on the path, so when got on I stayed on it wayyy too long and turned off after a sight turn about half way through the large straight away on the road and had to double back to recover.
401. Along the field till I hit the depression
402. Crossed over the field and cut in before the corner and used a compass bearing to the rest
323. West side of the swamp but I tried too hard to cut through the green, so I found myself running on the path, then cut off into the forest to the control
325. Along the path and cut to go around the swamp
324. Through the gap in the dark green and to the swamp
406. I was holding the correct compass bearing until I saw someone head to a control that was above the swamp and so I went to that then corrected
322. Used the swamps as handrails
407. Compass bearing to the swamp and checked off one to the right of my path
408. I wanted to avoid the green, which turned out to not be bad at all(so it was a route choice mistake) And I went around both swamps but cut through the one that was less defined jut at all three's junction. This was an error of not having my route planned ahead.
403. Head up with a compass bearing
316. I ran right by the depression and had to relocate off of the pond to find it
405. Compass bearing using the swamps as handrails
309.Compass bearing and around the bottom of the swamp along my path
201. To the corner along the path, running hard
Finish. vroom vroom vroom
Overal:
-I did a good job pushing myself by running as fast as I could, and that caused a few mistakes which happened because I haven't yet developed my orienteering level up to my running speed, but I'll just keep up bring that up and pushing my speed ;P
-To keep in contact with the map I want to have me goal slightly changed to; plan routes ahead and follow them precisely.
11 AM
Orienteering 14:25 [3] 2.5 km (5:46 / km)
Helping pick up controls in the middle of the madness box.
I brought my pace down to where I was 100% in control(I used running time strava because that cuts out the standing time, and I never stood while navigating)
I brought my pace down to where I was 100% in control(I used running time strava because that cuts out the standing time, and I never stood while navigating)
12 PM
Orienteering 23:00 [3] 3.6 km (6:23 / km) +10m 6:18 / km
I made sure to go out at a pace that I 100% could navigate. The entire thing went next to perfectly, and I felt in control of myself and where I went by being able to follow a route.
To me this means that I need to make more firm route choices and once their made all I have to do is stick to them well like I do in line-o. I will continue to work on planning ahead, but also add the component of staying on my picked route.
Saturday Feb 27, 2016 #
Event: CAOC Training Camp
Note
slept:6.0
11 AM
Orienteering 15:18 [4] 2.5 km (6:07 / km)
The purpose of this coarse was to test my abilities to navigate at a high speed. I think that I could've pushed a little harder, but I'm still getting my orienteering thought process back, so I'm still okay with how I did.
1. Around the swamp and up the hill to the spur/hill. It was a lot bigger that I was expecting... 1:15 not 1:10(whoops)
2. I didn't have a plan so I ended up following the river until the auction and then actually went through the green, not a great idea
3. Dark green area as a handrail, then as I got over the hill looked up and found where the hill was
4. The green have bee removed from the lake over(to the east is clear) so I used the lake as my checkpoint then ran in smoothly, but I didn't have enough of an idea as to what my control spot looked like
5. Left side of the lake, then on top of the 1/2 contour hill and worked my was over the spur of the larger hill. I did not have a clear enough understanding as to what the hills looked like
6. Right side of the green, then very very slowly worked my way down the spur, it was super dense green and I was following some unmarked ditches, still kept in the right direction though
Overall:
-My plan going into this was to always connect to the map first through my compass. That worked well and I didn't have any compass errors, though I do need to work on my confidence when it comes to compass bearings.
-All of my errors were from not planning ahead and looking at possible route choices, tomorrow my focus will be to plan out the next control ahead of time and know where to fluidly go after I punch in.
Run 25:00 [2]
10min warmup for first one
5min jog to start for 2nd
5min jog home
Some stretching
5min jog to start for 2nd
5min jog home
Some stretching
12 PM
Orienteering (Line-O) 25:00 [3]
My dad had me relocate to the start, we were on the trail parallel to the farthest north point of the large swamp. I didn't look at my map close enough and did a poor job relocating. To fix this I need to have a better understanding of quickly analyzing where swamps and fields are on the map.
Going to the first couple of reentrants I was not keeping a hard enough compass bearing and kept wanting to go right more than I should. Each time though I corrected it before I went down the wrong reentrant
Going up the spur after the pond it was insanely dense forest so I was almost at a crawl pace, but I kept a fairly good bearing while going on top of the spur
When I crossed over the two reentrants after the distinct forest I had a hard time keeping the right compass bearing because I was looking to hard for a reentrant/slight sloping of the ground than at my map and compass
On my way back I hit a log with my shin and had to sit down for 3-4min because I almost fainted from it :/
Everything else went fairly smoothly and I checked off each feature as it came by
Overall:
-A rough beginning, I need to relax and take the first couple of controls slowly. Also do not move until I know where I am, don't just run off to get a better angle of the terrain I'm around.
-I found that this line-o did an excellent job at making me start checking off features and understand what each one looked like, especially contours.
-I will definitely do more of these and progressively pick up the pace an I get better at understanding the map and the actual terrain
Thursday Feb 25, 2016 #
Note
slept:7.25
Yoga 20:00 [1]
Rolling, not to into it though
5 PM
Run 30:00 [2]
10min jog
20min dynamic stretching and strides
20min dynamic stretching and strides
6 PM
Run race 2:13 [4] 0.8 km (2:46 / km)
The race was 5 laps, and it was my first 800m in over a year so I didn't know how to pace. I planned to follow for the first 3 laps and take away in the next two. I did, but finished without even being out of breath, I think a 2:05-2:06 is very reasonable for an indoor time by the end of track.
Run warm up/down 15:00 [2]
Wednesday Feb 24, 2016 #
Note
slept:8.0
3 PM
Run 30:00 [3] 6.0 km (5:00 / km)
General Strength 5:00 [1]
Lunges
Run 15:00 [2]
8x50m strides
4 PM
General Strength 1:00 [1]
Hurdle Mobility
Tuesday Feb 23, 2016 #
Note
slept:7.0
I will sleep more tonight!!
7 AM
Yoga 30:00 [2]
25min yoga
5min core
5min core
3 PM
General Strength 5:00 [1]
lunges
4 PM
Run 42:00 [3] 8.8 km (4:46 / km)
Recovery run(at a decent but still 100% talkable pace)
Note
So I didn't get to do the general strength hurdles and strides because the tendons under my left knee started to hurt after the first stride and it felt like I had lightly tweaked something and I wasn't able to keep my legs going in a straight form or properly lift my left leg(it hurt when I did with a tendon pain, not a muscle pain)
I will ice and very lightly massage with my hands, but does anyone know the cause or how to prevent it?
I will ice and very lightly massage with my hands, but does anyone know the cause or how to prevent it?
C • knee 4
General Strength 5:00 [1]
Hurdle Mobility
5 PM
Upper Body Workout 35:00 [3]
3xmax pull ups (13,12,12)
2x15 arm forward and side(each as one) w/ 2x8lbs
2x25 push ups w/ arm raise (25,10,8,7)
3x15 pull ups from laying down
2x30sec arm swings w/ 2x15lbs
2x15 arm forward and side(each as one) w/ 2x8lbs
2x25 push ups w/ arm raise (25,10,8,7)
3x15 pull ups from laying down
2x30sec arm swings w/ 2x15lbs
Monday Feb 22, 2016 #
7 AM
Yoga 25:00 [2]
3 PM
Run warm up/down 20:00 [2] 3.5 km (5:43 / km)
Run 30:00 [4] 3.2 km (9:22 / km)
2x4x200m hill(5% incline)
31
29
30
30
30
30
29
29
We worked on driving our knees, my hip flexors got super tired but it actually made my form a lot better and faster :) There was also almost a 5 second improvement(we went a little farther in shorter time) which was pretty awesome to see!
31
29
30
30
30
30
29
29
We worked on driving our knees, my hip flexors got super tired but it actually made my form a lot better and faster :) There was also almost a 5 second improvement(we went a little farther in shorter time) which was pretty awesome to see!
Run warm up/down 15:00 [2]
Strides, dynamic stretching
4 PM
Run warm up/down 15:00 [2] 2.5 km (6:00 / km)
5 PM
Lower Body Workout 40:00 [4]
3x15 squats w/ 50lbs
2x15(each leg) step ups w/ 2x25 lbs
2x15(each leg) stand up from sitting on a bench
2x30 workout ball pulls
Band exercises(around the ankle):
-Walking at a 45 degree angle and bringing legs together
-Walking w/ legs spread apart
-Side step(both ways)
-On the side 60 leg raises
-60 leg raises on belly
-60 on back
-30sec stand with on leg @ 90 degrees
This literally hit every mini muscle I had, it hurt, but what hurts usually means that it needs to get stronger, so I guess I'll get a little more ripped(or just get a better general strength).
One a side note I can do 7 push ups with one hand and only stopped because my point was proven, I think I could do at least 15 if I tried :D
2x15(each leg) step ups w/ 2x25 lbs
2x15(each leg) stand up from sitting on a bench
2x30 workout ball pulls
Band exercises(around the ankle):
-Walking at a 45 degree angle and bringing legs together
-Walking w/ legs spread apart
-Side step(both ways)
-On the side 60 leg raises
-60 leg raises on belly
-60 on back
-30sec stand with on leg @ 90 degrees
This literally hit every mini muscle I had, it hurt, but what hurts usually means that it needs to get stronger, so I guess I'll get a little more ripped(or just get a better general strength).
One a side note I can do 7 push ups with one hand and only stopped because my point was proven, I think I could do at least 15 if I tried :D
Sunday Feb 21, 2016 #
Note
slept:7.5
9 AM
Orienteering 31:44 [3] 6.0 km (5:17 / km)
1. Right over the hill, and took a compass bearing to hit the right point.
2. The green was impassable to I ended up going to the left trail after getting up the hill
3. Compass bearing and at some points on the trail.
E. I didn't have a plan going into it and went to the right of the trail... whoops. After the turning point in the trail coming up to E I cut off and took a compass bearing
B. I didn't have a strong enough compass bearing and so I ended up on the left but kept running smoothly
D. I ran up the opposite hill side because of not having a plan and just trying to get back up onto high land
A. Compass bearing and checked off the reentrant on the way over to hit the control well
C. I tried to minimize climb while keeping a straights line. I went a little to the right the control but had my head up and corrected it
4. Down the hill and under the bridge
5. After the turn in the path I cut and continued to the reentrant but there were lots of trees so it was slow moving.
H. Back down the hill to the field and then once I was in the forest I headed around to the reentrant
F. Followed the path and down the spur
G. I didn't realize how simple it would be to just run over in G's direction to the corner so I went a little slow because of focusing
J. I took a terrible compass bearing and wasn't focusing after having to rip of an entire thorn bush from my legs. I went to the swamp then re-adjusted
K. Down and around the spur and up the reentrant.
35. Right up then compass bearing
7. Compass bearing, hit it perfectly.
Finish. Compass bearing and head up to see the building then ran down and up the ravine and found a fairly straight route through the forest
Overall it was smooth because there were large hand rails to use. Next time I need to work on folding my map so that I can focus right on what I'm planning and where I'm going.
C • 1-2 8
Run warm up/down 10:00 [1]
Jogging, dynamic stretching, concentration warm up
11 AM
Orienteering warm up/down 30:00 [3] 3.0 km (10:00 / km)
Picked up controls on the left side of the map. Went backwards and without a compass. By not having a compass I did a much better job going in the right direction and it made me run faster
Saturday Feb 20, 2016 #
Note
slept:7.25 (rest day)
Note
I just figured out how to upload pictures hihihi
Now I can do my analysis :)
Now I can do my analysis :)
Friday Feb 19, 2016 #
Note
slept:7.5
4 PM
Run warm up/down 30:00 [2]
20min jog
10min dynamic stretches
10min dynamic stretches
5 PM
Run warm up/down 10:00 [3]
They called us over wayyy to early so I did around 10min more of warmup over the 30min we had
Run (57.8 (200m track)) 57 [5] 0.4 km (2:22 / km)
First 400m since 8th grade. I needed to try harder to build the last lap. I was aiming for a 58
8 PM
Run 20:00 [3]
10min jogging
5min dynamic stretching
5min exchange practice
5min dynamic stretching
5min exchange practice
Run (56.9 (200m track)) 56 [5] 0.4 km (2:20 / km)
I tried to make a pass starting the second lap, then once we got to the corner I felt that I needed to tuck in and when I did he took off and I wasn't able to gain back that speed
Thursday Feb 18, 2016 #
Note
slept:7.5
3 PM
General Strength 5:00 [1]
Run 40:00 [3] 4.5 mi (8:53 / mi)
4 PM
Run 25:00 [3]
4x50m strides
8x50m mini hurdles
8x50m mini hurdles
Upper Body Workout 20:00 [2]
3x12 pull ups
2x25 push ups w/ arms up on ground
Core(30sec each):
Flutter Kicks
Cross Legs
Russian Twists
Rows
Leg parallel to ground and 90 degrees up
2x30sec arm swings w/ 2x12lbs
2x25 push ups w/ arms up on ground
Core(30sec each):
Flutter Kicks
Cross Legs
Russian Twists
Rows
Leg parallel to ground and 90 degrees up
2x30sec arm swings w/ 2x12lbs
General Strength 7:00 [1]
Hurdle Mobility
Wednesday Feb 17, 2016 #
Note
slept:7.5
7 AM
Yoga 25:00 [1]
20min yoga
5min core
5min core
3 PM
Run warm up/down 25:00 [2] 3.5 km (7:09 / km)
15min jog
Dynamic stretching and strides
Dynamic stretching and strides
4 PM
Run 25:00 [4] 6.0 km (4:10 / km)
6x3min @ 5:30-5:40/mi
One minute rest
First four at the set pace, next two faster to finish strong
One minute rest
First four at the set pace, next two faster to finish strong
Run warm up/down 12:00 [2] 2.0 km (6:00 / km)
5 PM
General Strength 7:00 [1]
Hurdle Mobility
Lower Body Workout 30:00 [3]
2x15 sweats w/ 15lbs
2x15(each leg) one legged squats
2x30 workout ball hamstring rolls
Band Exercises(30sec each, one leg at a time):
-laying on back pulsing up and down
-side w/ pulsing
-on stomach w/ pulsing
-standing with leg in 90 degree position
2x15(each leg) one legged squats
2x30 workout ball hamstring rolls
Band Exercises(30sec each, one leg at a time):
-laying on back pulsing up and down
-side w/ pulsing
-on stomach w/ pulsing
-standing with leg in 90 degree position
Tuesday Feb 16, 2016 #
Note
slept:7.5
7 AM
Yoga 30:00 [2]
25min yoga
5min rolling
5min rolling
3 PM
General Strength 5:00 [1]
lunges
4 PM
Run 48:22 [3] 9.3 km (5:12 / km)
40 min recovery run
8x50m strides
8x50m strides
5 PM
Upper Body Workout 30:00 [3]
3x12 pull ups
2x25 pushups w/ arm raise
3x15 pull ups from laying down
2x20(each arm counts as 1) plank w/ arm raise
2x10(front and side count as 2) w/ 10lbs
2x30sec sitting with arm swing w/ 15lbs
2x25 pushups w/ arm raise
3x15 pull ups from laying down
2x20(each arm counts as 1) plank w/ arm raise
2x10(front and side count as 2) w/ 10lbs
2x30sec sitting with arm swing w/ 15lbs
Monday Feb 15, 2016 #
Note
(rest day)
Sunday Feb 14, 2016 #
8 AM
Run warm up/down 20:00 [2] 2.0 km (10:00 / km)
9 AM
Orienteering (Race #4) 13:48 [4] 3.0 km (4:36 / km)
Actual Distance: 3.7km
10 AM
Run warm up/down 20:00 [2] 2.0 km (10:00 / km)
11 AM
Orienteering (Race #5) 13:48 [4] 2.2 km (6:16 / km)
Actual Distance: 3.2km
1 PM
Orienteering (Partner Map Drawing Race) 11:42 [2] 0.8 km (14:37 / km)
Actual Distance: 2km
Saturday Feb 13, 2016 #
8 AM
Orienteering (Race #2) 14:11 [4] 2.9 km (4:53 / km)
Run warm up/down 20:00 [2] 2.0 km (10:00 / km)
10 AM
Orienteering (Control Taking) 24:29 [3] 4.6 km (5:19 / km)
12 PM
Run warm up/down 20:00 [2] 2.0 km (10:00 / km)
1 PM
Orienteering (Race #3) 14:34 [3] 2.7 km (5:24 / km)
Actual Distance: 3.8km
1 Person Relay
1 Person Relay
2 PM
Orienteering (Map Folding & Controls) 40:44 [3] 4.9 km (8:19 / km)
3 PM
Orienteering (2 Person Relay) 15:00 [3] 2.8 km (5:21 / km)
Friday Feb 12, 2016 #
Event: Vancouver Sprint Camp
9 AM
Orienteering 1:56:32 [3] 14.3 km (8:09 / km)
I burnt 1250 calories on my morning shake-out run... that was because I got lost, also 30 min of sight seeing in the middle :)
1 PM
Orienteering 17:23 [2] 2.4 km (7:15 / km)
Sprint Camp 2016 Training - Route Choice
2 PM
Run 20:00 [2] 2.0 km (10:00 / km)
Thursday Feb 11, 2016 #
Note
slept:9.0
Wednesday Feb 10, 2016 #
Note
slept:8.0
Today while running I really started to feel like a runner again, and felt strong and light. A great time to have that finally happen considering the camp this weekend :D
Couldn't be happier!
Couldn't be happier!
8 AM
Map Reading 45:00 [0]
Made a list of the maps that we will be running on for the Vancouver Sprint camp for the flights that I will be going on.
Read day 1 maps and old courses
Read day 1 maps and old courses
3 PM
General Strength 5:00 [1]
Lunges
Run warm up/down 20:00 [3] 4.0 km (5:00 / km)
Run warm up/down 10:00 [2] 1.0 km (10:00 / km)
Strides and dynamic stretching
4 PM
Run 21:00 [4] 4.25 km (4:56 / km)
2x8min running back and fourth on a football field... the stopping and starting is brutal...(5 min rest)
Run warm up/down 15:00 [2] 3.0 km (5:00 / km)
General Strength 5:00 [1]
Hurdle Mobility
5 PM
Lower Body Workout 25:00 [2]
3x10 squats w/ 15lbs
2x10(both legs) helicopters w/ 15 lbs
2x10 one legged squats 2x12lbs
2x15 hamstring workout ball pulls
I make everything a lot lighter and less than normal to allow my body to recover in time for the races this weekend :)
2x10(both legs) helicopters w/ 15 lbs
2x10 one legged squats 2x12lbs
2x15 hamstring workout ball pulls
I make everything a lot lighter and less than normal to allow my body to recover in time for the races this weekend :)
Tuesday Feb 9, 2016 #
Note
slept:8.0
3 PM
Run 40:00 [3] 8.0 km (5:00 / km)
Run in the cold snow... I kept it at a reasonable pace.
4 PM
General Strength 7:00 [1]
Hurdle Mobility
Upper Body Workout 35:00 [3]
Pull Ups(11,11,8)
2x25 push ups w/ arm raise at bottom
3x15 laying down pull ups
2x20(both arm) plank w/ arm extensions
2x20(front and side) arm raises w/ 5lbs weight
2x30sec arm swings w/ 15 lbs
Getting stronger!!!
2x25 push ups w/ arm raise at bottom
3x15 laying down pull ups
2x20(both arm) plank w/ arm extensions
2x20(front and side) arm raises w/ 5lbs weight
2x30sec arm swings w/ 15 lbs
Getting stronger!!!
6 PM
Short Track Speed Skating 1:10:00 [1]
I went to speed skating practice and skated with the slower group. I was pretty much there just to see friends and get back on the ice.
Recently I have been worried that my transition into running was taking too long and something wasn't working, but today I realized that I am actually a lot further along than I thought. I noticed this because 3 weeks ago after the exact same running practice I didn't even have enough energy to do anything on the ice, and now after speeding up my pace while running I had ample energy to skate and not feel the slightest bit tired.
Soon come the running workouts ;P
Recently I have been worried that my transition into running was taking too long and something wasn't working, but today I realized that I am actually a lot further along than I thought. I noticed this because 3 weeks ago after the exact same running practice I didn't even have enough energy to do anything on the ice, and now after speeding up my pace while running I had ample energy to skate and not feel the slightest bit tired.
Soon come the running workouts ;P
Monday Feb 8, 2016 #
7 AM
Run (Elliptical) 30:00 [1]
4 PM
Run (Warm Up) 30:00 [3] 2.0 mi (15:00 / mi)
15 min warm up jog
Strides, dynamic warm up
Strides, dynamic warm up
Run (Workout, cut short :/) 10:00 [3]
3x40m strides, didn't have time for all 10 :(
Sunday Feb 7, 2016 #
Note
slept:8.5 (rest day)
Saturday Feb 6, 2016 #
Note
slept:8.0
2 PM
Orienteering 30:24 [3] 5.24 km (5:48 / km)
Essi came down and we went out for a training run. We did a Madness style course, but both of us his every control. We tried for hours last night to get it up onto 3DRerun, but it was glitching. Later today Essi is going home and she will upload the routes onto a quickroute, then I'll do my analysis :)
Before the run I decided to focus on double checking my compass bearing and always trusting it while I was tired, and to have a plan going to control one.
2DRerun:
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
Split Analysis:
1. Going to one I was focusing too much on not making a mistake and not enough on how I was going to get there. In my head I make the simply plan to follow the river up, but I never checked off any features for where I was going to, and didn't keep enough connection between my compass and map. In the future I will try focusing on obeying my compass and finding lots of big features as I head to control one
2. I tried to keep a good compass bearing and keep my heads up to hit the reentrant right on
3(F). Went fairly smoothly, I didn't do a good enough job keeping focused though, so I almost miscounted reentrants. Picked off each one well though and mineralized climb
4(E). Kept to the bottom of the reentrant until I spotted the final spur then I pushed up it
5(D). Followed all of the trees, right between them, to the right of the first though. They lead my right in to the reentrant
6(A). The green patch had been completely cleared which was awesome, I just kept a hard compass bearing with my head up and went down the reentrant, it was really steep so I went down slowly...
7(B). Just hugged along the reentrant
8(C). Compass bearing, the first green was open but a cheap change in vegetation so I checked it off then continued with my head up
9. Compass bearing to the corner of the spur down, then once I was on the field I had to go around a sledding fence, thus the odd route
10. Follow the road
11(BB). Over the little reentrant on the spur and just went right in to the control
12(EE). Up the spur for clear running, almost forgot to go to my control, so I had to back track. I need to keep more focused while tired and on easy routes.
13(CC). Compass bearing over to an easy part where I could cross then compass bearing to the reentrant
14(AA). The small hill was not clear so I used a hard compass bearing with my eyes searching for the beginning of the reentrant
15(DD). Compass bearing
16(FF). Compass bearing with my eyes up, I wasn't confident that this was the right reentrant
17(GG). Compass bearing but I got confused as to what I was looking for so I slowed down as I came into the control to make sure I hit it.
18. Compass bearing to the trail junction then to the route with the least around of running, I think I picked right
19. Hard compass bearing once I was across the parking lot, it was extremely hard to see and I almost second guessed myself and turned around but I held on long enough to finish through
20. Zooming Home!
Things I did well:
-I did a really good job trusting my compass when I was getting tired or had nothing but it to look at
-I did a good job recovering quickly and not letting it mess up my other controls
How I can improve:
-Going to the first control I need to rely heavily on my compass to keep me in the right direction, and have strong checkpoints along the way to the control
-I need to have more faith in my abilities to hold a compass bearing
-I need to be much more aggressive when going down hills, I lost a lot of time on all of my descents
Before the run I decided to focus on double checking my compass bearing and always trusting it while I was tired, and to have a plan going to control one.
2DRerun:
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
Split Analysis:
1. Going to one I was focusing too much on not making a mistake and not enough on how I was going to get there. In my head I make the simply plan to follow the river up, but I never checked off any features for where I was going to, and didn't keep enough connection between my compass and map. In the future I will try focusing on obeying my compass and finding lots of big features as I head to control one
2. I tried to keep a good compass bearing and keep my heads up to hit the reentrant right on
3(F). Went fairly smoothly, I didn't do a good enough job keeping focused though, so I almost miscounted reentrants. Picked off each one well though and mineralized climb
4(E). Kept to the bottom of the reentrant until I spotted the final spur then I pushed up it
5(D). Followed all of the trees, right between them, to the right of the first though. They lead my right in to the reentrant
6(A). The green patch had been completely cleared which was awesome, I just kept a hard compass bearing with my head up and went down the reentrant, it was really steep so I went down slowly...
7(B). Just hugged along the reentrant
8(C). Compass bearing, the first green was open but a cheap change in vegetation so I checked it off then continued with my head up
9. Compass bearing to the corner of the spur down, then once I was on the field I had to go around a sledding fence, thus the odd route
10. Follow the road
11(BB). Over the little reentrant on the spur and just went right in to the control
12(EE). Up the spur for clear running, almost forgot to go to my control, so I had to back track. I need to keep more focused while tired and on easy routes.
13(CC). Compass bearing over to an easy part where I could cross then compass bearing to the reentrant
14(AA). The small hill was not clear so I used a hard compass bearing with my eyes searching for the beginning of the reentrant
15(DD). Compass bearing
16(FF). Compass bearing with my eyes up, I wasn't confident that this was the right reentrant
17(GG). Compass bearing but I got confused as to what I was looking for so I slowed down as I came into the control to make sure I hit it.
18. Compass bearing to the trail junction then to the route with the least around of running, I think I picked right
19. Hard compass bearing once I was across the parking lot, it was extremely hard to see and I almost second guessed myself and turned around but I held on long enough to finish through
20. Zooming Home!
Things I did well:
-I did a really good job trusting my compass when I was getting tired or had nothing but it to look at
-I did a good job recovering quickly and not letting it mess up my other controls
How I can improve:
-Going to the first control I need to rely heavily on my compass to keep me in the right direction, and have strong checkpoints along the way to the control
-I need to have more faith in my abilities to hold a compass bearing
-I need to be much more aggressive when going down hills, I lost a lot of time on all of my descents
Friday Feb 5, 2016 #
Note
slept:8.25
7 AM
Run (Elliptical) 25:00 [2]
3 PM
Biking 35:00 [3]
10 min warm up
3x4(3 min on 1 min off) not perfectly timed though
3x4(3 min on 1 min off) not perfectly timed though
4 PM
Learning How To Put Contacts In... 1:30:00 [5]
So a few weeks ago I decided that in order for me to run smoother races I need to have better far sighted vision, because often I can't see far enough or clear enough to distinguish important features.
Today I had my first lesson over how to put contacts in and it was hell... It took 1.5hours to get and take them out of my eyes just ONCE!
I've actually never been so mentally exhausted in my life... good grief
#livingthehardlife
Today I had my first lesson over how to put contacts in and it was hell... It took 1.5hours to get and take them out of my eyes just ONCE!
I've actually never been so mentally exhausted in my life... good grief
#livingthehardlife
Thursday Feb 4, 2016 #
Note
slept:8.0
My left shin was starting to hurt yesterday so I will take the next two days off of running and cross train.
7 AM
Yoga 25:00 [2]
Yogaaaa
3 PM
Biking 1:10:00 [3]
10 min warm up
3 min on 1min off 6 times(ended up taking larger rests because I needed to find my heart rate for my coach :/...)
20 min cool down
3 min on 1min off 6 times(ended up taking larger rests because I needed to find my heart rate for my coach :/...)
20 min cool down
4 PM
Rolling 5:00 [1]
Lower Body Workout 25:00 [3]
3x10 sitting jumps
2x30 exercise ball pulls
2x15(each leg) set ups w/ 15lbs in each hand
2x40(each leg & fast) one legged squats
2x30 exercise ball pulls
2x15(each leg) set ups w/ 15lbs in each hand
2x40(each leg & fast) one legged squats
Wednesday Feb 3, 2016 #
Note
slept:8.0
7 AM
Yoga 30:00 [2]
25 min yoga
5min core
5min core
3 PM
Run 35:00 [3] 7.37 km (4:45 / km)
4 PM
Run 20:00 [2]
5x50m strides
10x30m mini hurdles
10x30m mini hurdles
General Strength 10:00 [1]
Hurdle Mobility
Core 10:00 [3]
1 min plank front, side, side
30 sec w/ 15sec rest:
-in and outs
-bicycle clockwise
-bicycle reverse
-Russian twists
-5 level leg lifts
1 min plank front
30 sec w/ 15sec rest:
-in and outs
-bicycle clockwise
-bicycle reverse
-Russian twists
-5 level leg lifts
1 min plank front
Tuesday Feb 2, 2016 #
Note
slept:7.5
7 AM
Run (Elliptical) 25:00 [1]
3 PM
Run (Recovery Run) 50:00 [3] 9.0 km (5:33 / km)
Soaking wet run but it was nice :)
40min run
8x50m strides
40min run
8x50m strides
General Strength 5:00 [1]
Lunges
4 PM
Upper Body Workout 30:00 [4]
30(had to reach 30 in unlimited reps to get there)pull ups: 12,12,6
2x25 pushups pulling arms up while on ground
3x15 pull ups from low bar & laying down
2x20(both arm) arm lifts while in plank
2x20(front and side lifts) w/ 8lbs
2x30sec w/ 15lbs
Progress is being made!
2x25 pushups pulling arms up while on ground
3x15 pull ups from low bar & laying down
2x20(both arm) arm lifts while in plank
2x20(front and side lifts) w/ 8lbs
2x30sec w/ 15lbs
Progress is being made!
Monday Feb 1, 2016 #
Note
slept:7.5
7 AM
Yoga 30:00 [2]
25 min yoga
5min core
5min core
3 PM
Run (Wam Up) 25:00 [3] 2.0 mi (12:30 / mi)
15 min run
10 min dynamic stretches and strides
10 min dynamic stretches and strides
4 PM
Run 5:02 [4] 1.0 mi (5:02 / mi)
I wasn't really in the gear for a mile time trial, but I ran it, first two and a half laps were good, then I started to lose it in the first and was just dilly dallying the last lap. Not bad though considering all I wanted was under 5. Lots more time to bring that down to a 4:35
Run 35:00 [3]
Agility training. Kind of like the cone stuff with soccer, it's to strengthen weaker areas and prevent injury.
Run (Cool Down) 5:00 [1] 0.5 mi (10:00 / mi)
5 PM
Lower Body Workout 30:00 [3]
3x10 squat w/ 35 lbs
2x15(each leg) helicopters 2x15lbs
2x15(each leg) one legged squats w/ 2x10lbs
2x30 ham core pull thingy ma bob
2x15(each leg) helicopters 2x15lbs
2x15(each leg) one legged squats w/ 2x10lbs
2x30 ham core pull thingy ma bob