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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jan Erik Naess

In the 30 days ending Sep 30, 2015:

activity # timemileskm+m
  Run21 25:45:17 10.9 17.54
  Yoga11 4:35:00
  Map Reading15 4:20:00
  Short Track Speed Skating2 4:00:00
  Biking2 2:35:00
  Orienteering2 2:07:00
  Soccer1 1:30:00
  Dry-Land Training2 1:05:00
  Mountain Bike1 1:00:00
  Road Bike1 50:00
  Total28 47:47:17 10.9 17.54
  [1-5]28 43:27:17

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Wednesday Sep 30, 2015 #

Yoga 25:00 [2]

Mountain Bike 1:00:00 [3]

60min ride instead of a 7mi run to let my achilles heal a little bit. Felt great and it was a beautiful day outside so I had to do the bike outside, not on the spinner at school!
C • achilles 2

Map Reading 15:00 [0]

Tuesday Sep 29, 2015 #

Run (Warm Up) 30:00 [3]

18min warmup run
5 min stretching
8x100m strides

Run tempo 40:00 [5]

3x1mi @ 3mi pace(3min rest):
5:16
5:14
5:10

4x300m sprint
40
39
40
37

Run 20:00 [3]

Yoga 25:00 [2]

Monday Sep 28, 2015 #

Run 1:30:00 [3]

1mi warm up, 45 min run, 10x100m hills @90%, 1 mi cool down, 15m general strength

Yoga 25:00 [2]

Map Reading 15:00 [0]

Sunday Sep 27, 2015 #

Map Reading 15:00 [0]

Dry-Land Training 20:00 [3]

Short Track Speed Skating 2:00:00 [3]

Saturday Sep 26, 2015 #

Run 45:00 [3]

3mi warm up
stretching
strides

3mi cool down

Run 16:38 [5] 3.0 mi (5:33 / mi)

Map Reading 15:00 [0]

Friday Sep 25, 2015 #

Run 1:15:00 [3]

45min run, 2x400m sprint @75sec

Map Reading 15:00 [0]

Thursday Sep 24, 2015 #

Yoga 25:00 [2]

Run 45:00 [3]

Warm Up/Cool Down

Run race 16:28 [5] 3.0 mi (5:29 / mi)

Wednesday Sep 23, 2015 #

Run 1:15:00 [3]

6mi run, 4x200m sprints, general strength

Yoga 25:00 [2]

Map Reading 15:00 [0]

Tuesday Sep 22, 2015 #

Yoga 25:00 [2]

Run 1:00:00 [3]

1mi warm up, 35min easy run, 1mi cooldown w/ 8x100m strides + hurdle mobility

Monday Sep 21, 2015 #

Yoga 25:00 [2]

Run 1:25:00 [4]

85min run 11mi

Map Reading 15:00 [0]

Sunday Sep 20, 2015 #

Orienteering race 38:00 [3]

Map Reading 25:00 [0]


Advanced - Splits

Saturday Sep 19, 2015 #

Run tempo 1:00:00 [4]

3mi warmup, running around coarse and 8x80m strides. 3mi tempo - 17:10(Compared to race pace make first mi 1min slower, second mi 50sec slower and thirsd mi 40sec slower) 1.5mi cool down. Went to Palatine, where we will race net week.

Friday Sep 18, 2015 #

Run 1:15:00 [3]

1mi warm up, 45min recovery run, 1mi cooldown w/ 10x80m hills

Thursday Sep 17, 2015 #

Yoga 25:00 [2]

Run 1:15:00 [3]

45min easy run, 1600 100m 85% 100m jog

Wednesday Sep 16, 2015 #

Run tempo 1:30:00 [5]

20min warmup+cool down, 6x1200m @ 90%, 1x300m sprint (KLM). The practice felt great. I was really impressed with myself at how good I was feeling compared to the other runners. I moved up from top 12 in the group to top 5 and was feeling comfortable. Still lots left in me for improvement! I'll continue working on staying injury free!

Yoga 25:00 [2]

Map Reading 15:00 [0]

Map Reading 25:00 [0]

Tuesday Sep 15, 2015 #

Yoga 25:00 [2]

Run 1:15:00 [3]

45 min recovery run w/ 4x200m strides. Legs are feeling sore, I'll go to bed early tonight.

Map Reading 15:00 [0]

Monday Sep 14, 2015 #

Yoga 25:00 [2]

Run (Long Run) 1:35:00 [4]

9mi run around a forest preserve. Felt great, right away I got into the running zone and everything was just clicking well. We ended up taking several small shortcuts for fun, the bad part about them was everyone else stopped running so my legs would seize up while we'd walk :/ Beautiful day outside!

Map Reading 15:00 [0]

Sunday Sep 13, 2015 #

Orienteering race 1:29:00 [3]

The race went pretty poorly. I kept on trying to use stategies that would work great in European terrain where forests are open and there are major contours. When going in Illinois terrain durring the summer I need to take trails and take slow, percise compass bearings. I cannot rely on densities of forrests as hand rails. Swamps are usually clear and can be used as attack points.

Short Track Speed Skating 2:00:00 [3]

My first speedskating practice. We started with 45min of dryland and ultimate frsibee. The practice was 3x1min warm up, 1x9 laps(75%), 1x9laps(Build to 90%), drills working on core engagment, 1x9 laps(75%), 1x9laps(Build to 90%)

Dry-Land Training 45:00 [2]

Map Reading 15:00 [0]

Saturday Sep 12, 2015 #

Run 1:30:00 [3]

2x10min hills w/ 10min rest. Went well, not at any kind of a crazy pace. Felt good and strong after practice, the top group was at a Varsity race.

Soccer (Soccer Game) 1:30:00 [3]

Felt great in the soccer game, I was running everywhere are mise as well have counted as intervals! Towards the end I hit my head on a kids knee and it still hurts. I hope it's not anything serious...

Map Reading 15:00 [0]

Friday Sep 11, 2015 #

Run 45:00 [3]

Easy Run

Thursday Sep 10, 2015 #

Map Reading 15:00 [0]

Biking 1:05:00 [3]

Wednesday Sep 9, 2015 #

Biking 1:30:00 [3]

Map Reading 15:00 [0]

Monday Sep 7, 2015 #

Road Bike 50:00 [3]

Saturday Sep 5, 2015 #

Run 45:00 [3]

1mi warm up
strides

2mi cool down

Run race 16:38 [5] 2.9 mi (5:44 / mi)

Friday Sep 4, 2015 #

Run 1:30:00 [3]

Ran the 3mi course we'll run tomorrow as well as 2x300m finish sprints @ 85%

Thursday Sep 3, 2015 #

Run 1:15:00 [3]

35min run 8x100m strides

Wednesday Sep 2, 2015 #

Run 45:00 [3]

1 mile @ 5:30-5:45 pace after the race
15min cool down run after workout + race

Run 10:33 [5] 2.0 mi (5:16 / mi)

85-90%

Tuesday Sep 1, 2015 #

Run 1:00:00 [3]

25 min recover run w/ 15 min warm up

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