Training Log Archive: Jan Erik NaessIn the 30 days ending Nov 30, 2015:
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Monday Nov 30, 2015 #
7 AM
Rolling 25:00 [2]
Sunday Nov 29, 2015 #
7 AM
Dry-Land Training 20:00 [3]
8 AM
Short Track Speed Skating 1:45:00 [3]
9 AM
Long Track Speed Skating 2:15:00 [3]
Saturday Nov 28, 2015 #
Dry-Land Training 45:00 [3]
Technicord
3x5 load
3x5 load then extend
3x5 load
3x5 load then extend
Long Track Speed Skating 1:30:00 [3]
Dry-Land Training (Pylos) 45:00 [3]
Dry-Land Training (Core & Stability) 45:00 [1]
Dry-Land Training (Video) 30:00 [0]
Dry-Land Training 15:00 [3]
Heel Walk
Short Track Speed Skating 1:45:00 [3]
Friday Nov 27, 2015 #
Note
Speed Skating Camp from 11/27-11/29
2 PM
Dry-Land Training 1:30:00 [3]
Group goals for the weekend:
-Stay in your compact circle
-Hips forward with nike swoosh
Drills:
3x30--Up down, with recovery leg straight down, engaging the core so that if someone were to push you down your back wouldn't give
We did a test where you went into basic position and engaged first in the upper core, next in the middle and last in the lower. Each time we had our partner push us down to see which type of core we think through, mine was clearly best while I engaged my upper core.
Worked on engaging our lower core by putting our thumbs on our hips and turning the hips to face the ceiling(standing then while in basic position)
4x20m low walk, bring recovery foot through and project with hips.
-Set 1 worked on engaging the side of core that had your leg holding up
-Set 2 worked on engaging the recovery foot side of core
-Set 3 worked on flipping the recovery foot early(this engaged the recover side core)
-Set 4 projected the hips to finish the push and brought everything together
Everything went really well, the only thing that I stuggled with was applying all four things at once, I was able to do three, but once I'd try for four it because hard to make them all happen together.
-Stay in your compact circle
-Hips forward with nike swoosh
Drills:
3x30--Up down, with recovery leg straight down, engaging the core so that if someone were to push you down your back wouldn't give
We did a test where you went into basic position and engaged first in the upper core, next in the middle and last in the lower. Each time we had our partner push us down to see which type of core we think through, mine was clearly best while I engaged my upper core.
Worked on engaging our lower core by putting our thumbs on our hips and turning the hips to face the ceiling(standing then while in basic position)
4x20m low walk, bring recovery foot through and project with hips.
-Set 1 worked on engaging the side of core that had your leg holding up
-Set 2 worked on engaging the recovery foot side of core
-Set 3 worked on flipping the recovery foot early(this engaged the recover side core)
-Set 4 projected the hips to finish the push and brought everything together
Everything went really well, the only thing that I stuggled with was applying all four things at once, I was able to do three, but once I'd try for four it because hard to make them all happen together.
5 PM
Short Track Speed Skating 2:00:00 [3]
10min of warm up skating
10min game
Drills:
2x(2 straight aways, one for each leg) Take a few pushes then glided on one foot while the recovery leg was facing straight down(inside of the track)
2x2 laps same drill
2x2 laps tip over drill(its pretty much where you bring your recovery leg through and project it farward enough(with your hips) that you just tip onto that leg, and continue to repeat
3x3lap medium pace to feel what we had worked on.
Note:
-I felt better than I have all year, and extremely stable. The main factor that helped me was engaging the core from which my leg was pushing and turning my recover foot over early
Drills:
2x5 extensions against the pads, making sure to keep the core engaged and hips moving forward, aswell as level.
Note:
-The only trouble I had with this was that my skate would slide occasionaly
A few more extentions making sure to turn the leg over early
3x3lap medium pace(skate normal on one corner, and after the laying on the other corner slowly bring the left leg through, driving it the whole time
Note:
-This went really smoothly until the last one where I sped up and stopped focusing on what I was practicing
-I had coach carl watch my left hip on the corner and he said is was great, but when I didn't engage my core around the corner I would really slightly bob up and down as I switched legs
-To stop that from happening I would engage my core on each push
10 min free skate, max 3 laps at a time
10min game
Drills:
2x(2 straight aways, one for each leg) Take a few pushes then glided on one foot while the recovery leg was facing straight down(inside of the track)
2x2 laps same drill
2x2 laps tip over drill(its pretty much where you bring your recovery leg through and project it farward enough(with your hips) that you just tip onto that leg, and continue to repeat
3x3lap medium pace to feel what we had worked on.
Note:
-I felt better than I have all year, and extremely stable. The main factor that helped me was engaging the core from which my leg was pushing and turning my recover foot over early
Drills:
2x5 extensions against the pads, making sure to keep the core engaged and hips moving forward, aswell as level.
Note:
-The only trouble I had with this was that my skate would slide occasionaly
A few more extentions making sure to turn the leg over early
3x3lap medium pace(skate normal on one corner, and after the laying on the other corner slowly bring the left leg through, driving it the whole time
Note:
-This went really smoothly until the last one where I sped up and stopped focusing on what I was practicing
-I had coach carl watch my left hip on the corner and he said is was great, but when I didn't engage my core around the corner I would really slightly bob up and down as I switched legs
-To stop that from happening I would engage my core on each push
10 min free skate, max 3 laps at a time
7 PM
Dry-Land Training 30:00 [3]
3x3 Drag feet on the ground(make sure to engage my core and then evenly distribue weight to connect push to hip)
Chair hip pull(make sure to pull hips with lower core, not chest)
Ninga Game!
Chair hip pull(make sure to pull hips with lower core, not chest)
Ninga Game!
Thursday Nov 26, 2015 #
1 AM
Map Reading 10:00 [0]
http://www.guedels.ch/karten/show_map.php?user=arc...
I have a hard time finding reliable checkpoints to use while I'm running on the sides of hills. For this I tried to use boulder densities and clusters of features as my handrails
I have a hard time finding reliable checkpoints to use while I'm running on the sides of hills. For this I tried to use boulder densities and clusters of features as my handrails
2 PM
Map Reading 15:00 [0]
http://www.guedels.ch/karten/show_map.php?user=jon...
I was really struggling making route choices here. I first read the map from first to back and I struggled with that, then I read it a second time after taking a break with more intensity reading from last to first. That worked a lot better and the route choices flowed more smoothly.
I'll work on this a few more times and then start to read control from start to last, but when planning read from the control I'm heading to, to the one I'm at.
I was really struggling making route choices here. I first read the map from first to back and I struggled with that, then I read it a second time after taking a break with more intensity reading from last to first. That worked a lot better and the route choices flowed more smoothly.
I'll work on this a few more times and then start to read control from start to last, but when planning read from the control I'm heading to, to the one I'm at.
Map Reading 5:00 [0]
http://www.guedels.ch/karten/show_map.php?user=jon...
This time I tested out reading controls from start to finish but for each leg I read them backwards. Every route was planned ready easily and smoothly, but the hard part came when then had to follow that route. I guess it'll just take work till it becomes natural :D
This time I tested out reading controls from start to finish but for each leg I read them backwards. Every route was planned ready easily and smoothly, but the hard part came when then had to follow that route. I guess it'll just take work till it becomes natural :D
Wednesday Nov 25, 2015 #
9 AM
Dry-Land Training 20:00 [2]
Spinning Warmup and rolling
10 AM
Long Track Speed Skating 1:30:00 [4]
2x2lap
2x250m excel
600m CB
Workout:
3x7x300m @90%-500m off
3laps cool down
2x250m excel
600m CB
Workout:
3x7x300m @90%-500m off
3laps cool down
11 AM
Dry-Land Training 20:00 [2]
Spinning
12 pull-ups
12 pull-ups
Tuesday Nov 24, 2015 #
7 AM
Dry-Land Training 30:00 [2]
Elliptical, it was nice to flush out my legs
5 PM
Dry-Land Training 30:00 [3]
Dynamic Stretching
6 PM
Dry-Land Training 1:10:00 [2]
10min relays, 4 people, 2 laps exchanges
Only 3x500m at race pace... coach talked wayyyy to much
Only 3x500m at race pace... coach talked wayyyy to much
Monday Nov 23, 2015 #
4 PM
XC Skiing 1:00:00 [3]
I didn't go to skating today because the rest of the team is going up to Calgary and I'd have no one to skate with.
I expanded my trail to double the size. It'll be funny to see how much faster I got over time, as the trail was packed down... and I remembered to ski xD
I've never trained for skiing, and I wanted to know how I should. Does anyone have any advise, or good workouts that they could give me?
Thanks :D
I expanded my trail to double the size. It'll be funny to see how much faster I got over time, as the trail was packed down... and I remembered to ski xD
I've never trained for skiing, and I wanted to know how I should. Does anyone have any advise, or good workouts that they could give me?
Thanks :D
7 PM
Map Reading 10:00 [0]
http://www.guedels.ch/karten/show_map.php?user=arc...
Cool drill that I think I'll have to try out this year! It makes you really have to focus on different route choices because of the walls, and it makes you need to be in control of yourself the entire time. Very fun read :P
Cool drill that I think I'll have to try out this year! It makes you really have to focus on different route choices because of the walls, and it makes you need to be in control of yourself the entire time. Very fun read :P
Sunday Nov 22, 2015 #
7 AM
Long Track Speed Skating (Warm Up) 40:00 [3]
2 laps
2 excels
2 rolling starts
2 standing starts
2 excels
2 rolling starts
2 standing starts
8 AM
Dry-Land Training 2:00:00 [3]
15-20min warm up for each 7 min race, I'm just a bit too lazy to write them all out separately.
Spinning
Short sprints
Stairs, one by one, hopping. 4 stairs
Spinning
Short sprints
Stairs, one by one, hopping. 4 stairs
9 AM
Long Track Speed Skating 25:00 [5]
About 25min total of racing
1000m semi
1000m final
500m semi
500m final
1500m superfinal
3lap fun race(sprint)
5lap team relay
1000m semi
1000m final
500m semi
500m final
1500m superfinal
3lap fun race(sprint)
5lap team relay
4 PM
Map Reading 10:00 [3]
http://www.guedels.ch/karten/show_map.php?user=arc...
I would like to know how dense their green is compared to our Chicago green, because that would change my route choices a lot, especially when it comes to picking handrails.
I would need strong compass bearings in some parts, a little contouring, and use trails as checkpoints to funnel me into my control
I would like to know how dense their green is compared to our Chicago green, because that would change my route choices a lot, especially when it comes to picking handrails.
I would need strong compass bearings in some parts, a little contouring, and use trails as checkpoints to funnel me into my control
Saturday Nov 21, 2015 #
XC Skiing 1:50:00 [3]
First snowfall of the year so I had to get outside and go for a ski! I slowly powered my way though the snow and made a path to follow. What a great way to spend an off day :)
Friday Nov 20, 2015 #
Map Reading 10:00 [0]
http://www.guedels.ch/karten/show_map.php?user=jon...
Forward then back. It was funny how my route choice would change from which direction I was going. Is 4 blocked, I'm confused as to what that all of those walls mean, can I only get at it from on top?
I thought about checkpoints to see while running and tried to avoid stairs.
Forward then back. It was funny how my route choice would change from which direction I was going. Is 4 blocked, I'm confused as to what that all of those walls mean, can I only get at it from on top?
I thought about checkpoints to see while running and tried to avoid stairs.
Thursday Nov 19, 2015 #
6 AM
Map Reading 15:00 [0]
http://www.guedels.ch/karten/show_map.php?user=arc...
I would like to know the distance that I can see in the forest, it seems that the best attack points would be using far away trees to make my way into depressions which can't be seen till you're right up on them.
I would like to know the distance that I can see in the forest, it seems that the best attack points would be using far away trees to make my way into depressions which can't be seen till you're right up on them.
7 AM
Dry-Land Training 25:00 [3]
Rolling
3x8 straight away pushes, either side
5 min core
3x8 straight away pushes, either side
5 min core
5 PM
Dry-Land Training 20:00 [2]
Dynamic stretching
I brought the wrong skates so I couldn't skate tonight... whoops
I brought the wrong skates so I couldn't skate tonight... whoops
8 PM
Map Reading 5:00 [0]
http://www.guedels.ch/karten/show_map.php?user=arc...
Finished the map reading from earlier today. I'm starting to naturally see formations to follow, it's kind of cool!
Finished the map reading from earlier today. I'm starting to naturally see formations to follow, it's kind of cool!
Wednesday Nov 18, 2015 #
5 PM
Dry-Land Training 25:00 [2]
Spinning
Slide board
I need to work on engaging my loading leg earlier for better control
Slide board
I need to work on engaging my loading leg earlier for better control
6 PM
Long Track Speed Skating 1:30:00 [4]
Warm up:
2x500m
2 laps
2x250m excel
2x rolling starts
2x standing start with 30m skate
Workout:
2x800m corner build
400m tempo - 30.3
2x600m - 30.6 - 32.4
I didn't feel like I had good control of the straight away. During the corner I had my crossovers extend until I needed to switch to straight away. I felt that that was good. This workout was surprisingly tiring!
2x500m
2 laps
2x250m excel
2x rolling starts
2x standing start with 30m skate
Workout:
2x800m corner build
400m tempo - 30.3
2x600m - 30.6 - 32.4
I didn't feel like I had good control of the straight away. During the corner I had my crossovers extend until I needed to switch to straight away. I felt that that was good. This workout was surprisingly tiring!
7 PM
Long Track Speed Skating 1:00:00 [3]
Cool down, 2mi jog
3x8 straight away extensions either side
My left leg push is really weak, which correlates to the weak left leg push on the corners. I am going to have to work on that. I need more explosive muscle and better hip control on my left side
3x8 straight away extensions either side
My left leg push is really weak, which correlates to the weak left leg push on the corners. I am going to have to work on that. I need more explosive muscle and better hip control on my left side
Tuesday Nov 17, 2015 #
7 AM
Yoga 25:00 [2]
5 PM
Dry-Land Training 20:00 [2]
Dynamic Stretching
Turn Band
Turn Band
6 PM
Short Track Speed Skating 1:10:00 [3]
30 lap warm up at 11.5-12.5
Worked on lay-in and control with left leg around corner
2x4lap working on deep lay-ing
2x4lap working on left leg
2x4lap working on bringing it all together
4x5lap @ 85%
Worked on lay-in and control with left leg around corner
2x4lap working on deep lay-ing
2x4lap working on left leg
2x4lap working on bringing it all together
4x5lap @ 85%
Monday Nov 16, 2015 #
7 AM
Yoga 25:00 [2]
5 PM
Dry-Land Training (Warm up) 15:00 [3]
Long Track Speed Skating 1:30:00 [5]
Warm Up:
2x2 laps
2x250m excels
2 rolling starts
2 standing starts
Workout:
2x3x500 on 700 off @95-99%
30-31sec
2x800m on 1200m off @90%
33.0
32.8
set two
32.8
31.9
Guiding my straightaway strides with my push helped a lot, especially when I tried to excel and needed control.
2x2 laps
2x250m excels
2 rolling starts
2 standing starts
Workout:
2x3x500 on 700 off @95-99%
30-31sec
2x800m on 1200m off @90%
33.0
32.8
set two
32.8
31.9
Guiding my straightaway strides with my push helped a lot, especially when I tried to excel and needed control.
7 PM
Long Track Speed Skating 30:00 [3]
3 laps jogging
5x30sec on 1min off turn band
2 laps jogging
12 pull ups, couldn't finish the 13th one :(
5x30sec on 1min off turn band
2 laps jogging
12 pull ups, couldn't finish the 13th one :(
Saturday Nov 14, 2015 #
7 AM
Dry-Land Training 20:00 [3]
Spinning
Ran around the track 4 times
Ran around the track 4 times
Long Track Speed Skating 30:00 [3]
2x2 laps
2 excel
1 lap form
2 rolling starts
1 standing start
2 excel
1 lap form
2 rolling starts
1 standing start
8 AM
Dry-Land Training (Race Warm Up) 35:00 [3]
Strides
Dynamic Stretching
4x stairs
2 fast laps(skating)
3 standing starts
I figured out that to have a good start I need to have my core pre-engaged by the position I go down in.
I need to work on my transition into skating and have better lay-ins into the corner so that I can build them.
Dynamic Stretching
4x stairs
2 fast laps(skating)
3 standing starts
I figured out that to have a good start I need to have my core pre-engaged by the position I go down in.
I need to work on my transition into skating and have better lay-ins into the corner so that I can build them.
Long Track Speed Skating 42 [5]
The start was really strong, but a poor lay-in led to a weak corner. I need to have more grit and a faster tempo in the last straight away.
9 AM
Long Track Speed Skating 1:22 [5] 1.0 km (1:22 / km)
Decent start, a little slow first lap
I worked hard on building all of the corners and keeping a strong tempo. I think it worked pretty well.
I worked hard on building all of the corners and keeping a strong tempo. I think it worked pretty well.
Dry-Land Training (Race Warm up) 25:00 [3]
Strides
Dynamic Stretching
4x stairs
2 fast laps(skating)
2 standing starts
Dynamic Stretching
4x stairs
2 fast laps(skating)
2 standing starts
10 AM
Dry-Land Training (Workout) 30:00 [3]
3x8 explosive leg extensions, both legs
13 pull ups!
13 pull ups!
11 AM
Long Track Speed Skating (Practice) 20:00 [3]
2x3 laps
Drills
I was to tired to do much more
Drills
I was to tired to do much more
Friday Nov 13, 2015 #
6 AM
Map Reading (Sprint Map) 15:00 [0]
http://www.danielhubmann.ch//images/stories/maps/2...
This would've been a rough map for me. The first couple of controls had some route choices that weren't obvious, and I probably would've missed about half of them. I did make sure to try and run with as few turns as possible. I tried to quickly determine whether or not I needed to look at my control description for more help early on.
I will definitely have to practice for smooth I can make my running while switching from control description to map.
Does anyone have any suggestions that makes that transition easier?
My main part about control descriptions that I've struggled with in the past was spending 5-10 sec just try to find the right number, is there an easy way not to do that?
This would've been a rough map for me. The first couple of controls had some route choices that weren't obvious, and I probably would've missed about half of them. I did make sure to try and run with as few turns as possible. I tried to quickly determine whether or not I needed to look at my control description for more help early on.
I will definitely have to practice for smooth I can make my running while switching from control description to map.
Does anyone have any suggestions that makes that transition easier?
My main part about control descriptions that I've struggled with in the past was spending 5-10 sec just try to find the right number, is there an easy way not to do that?
7 AM
Soccer 30:00 [3]
Thursday Nov 12, 2015 #
7 AM
Yoga 30:00 [2]
Yoga and a bit of core at the end
5 PM
Short Track Speed Skating 35:00 [3]
Warm up running and dynamic stretching
Agility stair drills
Turn band working on lay-in
Agility stair drills
Turn band working on lay-in
6 PM
Short Track Speed Skating 1:10:00 [3]
5min warm up
30lap warm up 11.5-12.8sec lap
Workout:
7x5laps (2 laps work on lay-in at 75% 3 laps build to 90%)
I can tell that I am still getting back into short track. I had to work hard to my lay-in, the best results were when I pushed through my butt and brought my hip forward. It gave me stability on that leg and I just had to continue to do that around the corner to maintain control.
30lap warm up 11.5-12.8sec lap
Workout:
7x5laps (2 laps work on lay-in at 75% 3 laps build to 90%)
I can tell that I am still getting back into short track. I had to work hard to my lay-in, the best results were when I pushed through my butt and brought my hip forward. It gave me stability on that leg and I just had to continue to do that around the corner to maintain control.
Wednesday Nov 11, 2015 #
7 AM
Map Reading 15:00 [0]
http://www.guedels.ch/karten/show_map.php?user=arc...
This was a tough map for how I think, because as soon as I see trails I try to use them. I think I should read more maps like this so that I can do a better job incorporating trails while also thinking about contours.
While I read this map I tried hard to work on having a direct route and no more that 3 checking features along my route. I also use dark green as an attack point and towards the end I got a much better feel for switching from trail to forest.
This was a tough map for how I think, because as soon as I see trails I try to use them. I think I should read more maps like this so that I can do a better job incorporating trails while also thinking about contours.
While I read this map I tried hard to work on having a direct route and no more that 3 checking features along my route. I also use dark green as an attack point and towards the end I got a much better feel for switching from trail to forest.
Map Reading 10:00 [0]
http://www.gustavbergman.se/doma/show_map.php?user...
Planned all routes in 10-15 sec.
It was fairly straight forward, for the long control I looked at it first to see openings then planned forwards. The rest of the controls I tried to minimize turns(to keep high running speed and give more time to look at control descriptions) and stay close to the control line. I quickly decided that controls one and two had to be double checked, and I planned my route to attack them with the ability to recover if I read the control description wrong
http://omaps.worldofo.com/index.php?id=156805
Planned all routes within 20sec
I had troubles planning the long one, which dealt with decided whether to go through the middle route of bottom one. I picked the middle because I could avoid seeing finishers and it had an easy attack point. I need to be more decisive when I'm in a race situation.
Planned all routes in 10-15 sec.
It was fairly straight forward, for the long control I looked at it first to see openings then planned forwards. The rest of the controls I tried to minimize turns(to keep high running speed and give more time to look at control descriptions) and stay close to the control line. I quickly decided that controls one and two had to be double checked, and I planned my route to attack them with the ability to recover if I read the control description wrong
http://omaps.worldofo.com/index.php?id=156805
Planned all routes within 20sec
I had troubles planning the long one, which dealt with decided whether to go through the middle route of bottom one. I picked the middle because I could avoid seeing finishers and it had an easy attack point. I need to be more decisive when I'm in a race situation.
5 PM
Dry-Land Training 25:00 [2]
Spinning and Slideboard
6 PM
Long Track Speed Skating 1:20:00 [3]
Warm Up:
2x2 laps
2x2 excels
Workout:
3xx5xx 300m on, 500m off
8min rest
I felt that my form was rough and that I wasn't going too fast. But I realized that I actually skated consistently at around a 28-29sec lap time and wasn't tired at all. Great speed workout, but didn't tire me at all.
Worked on bringing foot through low and not letting my knee collapse by finishing the push with my buttcheek ;P I also built the corner hard and did an extra crossover coming out of it.
I did a good job of skating when I looked forwards and relaxed my arms and neck
My blade came loose again, I need to remember to tighten them before hand
2x2 laps
2x2 excels
Workout:
3xx5xx 300m on, 500m off
8min rest
I felt that my form was rough and that I wasn't going too fast. But I realized that I actually skated consistently at around a 28-29sec lap time and wasn't tired at all. Great speed workout, but didn't tire me at all.
Worked on bringing foot through low and not letting my knee collapse by finishing the push with my buttcheek ;P I also built the corner hard and did an extra crossover coming out of it.
I did a good job of skating when I looked forwards and relaxed my arms and neck
My blade came loose again, I need to remember to tighten them before hand
7 PM
Dry-Land Training 30:00 [3]
Spinning
4 laps running to flush lactic acid. About a 6min mile pace
30 push ups while chanting "I will not forget my transponder" because... I forgot my transponder where I changed...
12 push ups too!
4 laps running to flush lactic acid. About a 6min mile pace
30 push ups while chanting "I will not forget my transponder" because... I forgot my transponder where I changed...
12 push ups too!
Tuesday Nov 10, 2015 #
7 AM
Yoga 30:00 [2]
25 min yoga
5 min core
5 min core
5 PM
Dry-Land Training 30:00 [2]
Activation stretches w/ dynamic stretching
6 PM
Short Track Speed Skating 1:10:00 [3]
1x30 laps 12.4-13.0
3x3 lap excel
set one to 80%
set two to 85%
set three to 90%
10min of corner carve drill
Workout:
7 laps @ 80%
5 laps @ 85%
3 laps @ 90%
3 laps @ 90%
5 laps @ 85%
7 laps @ 80%
We were supposed to work on lay ins but once we started going fast we only thought about speed and never accomplished good lay-ins. Though after the drill I started to gain a lot of control which was really nice to see :)
3x3 lap excel
set one to 80%
set two to 85%
set three to 90%
10min of corner carve drill
Workout:
7 laps @ 80%
5 laps @ 85%
3 laps @ 90%
3 laps @ 90%
5 laps @ 85%
7 laps @ 80%
We were supposed to work on lay ins but once we started going fast we only thought about speed and never accomplished good lay-ins. Though after the drill I started to gain a lot of control which was really nice to see :)
Monday Nov 9, 2015 #
5 AM
Long Track Speed Skating 1:15:00 [4]
2x500m @ decent pace
35.2
33.7
1x2 laps
35
34.6
2x250m excel
Workout:
3x8-10laps
Set one:
33.6
34.8
~35
~35
~34
~34
~35
34.3
Set two:
34.4
35.7
~35
~34
~34
~35
~35
~35
~34
~34
Set three:
34.3
35.7
~35
~35
~34
~35
~34
~34
~34
35.2
33.7
1x2 laps
35
34.6
2x250m excel
Workout:
3x8-10laps
Set one:
33.6
34.8
~35
~35
~34
~34
~35
34.3
Set two:
34.4
35.7
~35
~34
~34
~35
~35
~35
~34
~34
Set three:
34.3
35.7
~35
~35
~34
~35
~34
~34
~34
5 PM
Dry-Land Training (Warm Up) 20:00 [2]
Spinning
Some slide board, I worked on bringing my foot through while keeping it on the ground
Some slide board, I worked on bringing my foot through while keeping it on the ground
7 PM
Dry-Land Training 45:00 [3]
Light spin
2 laps jogging
5x30sec on 1min off turn band
-worked on power
20min spin
12 pull ups!
2 laps jogging
5x30sec on 1min off turn band
-worked on power
20min spin
12 pull ups!
Sunday Nov 8, 2015 #
6 PM
Saturday Nov 7, 2015 #
6 AM
Dry-Land Training (Warm up) 20:00 [3]
Spinning and stretching out
7 AM
Long Track Speed Skating (On Ice Warm Up) 30:00 [3]
4 laps
2 excels
2 standing starts
2 rolling starts
2 excels
2 standing starts
2 rolling starts
8 AM
Long Track Speed Skating (500m) 42 [5]
Didn't get off when the gun sounded and I was just flinging my legs everywhere.
Something good to take out of it was that I did a good job trying to push myself and fight hard.
Something good to take out of it was that I did a good job trying to push myself and fight hard.
Long Track Speed Skating (Warm Up -- 500m) 25:00 [3]
3 laps of running
dynamic stretching
Two standing starts(on ice)
dynamic stretching
Two standing starts(on ice)
9 AM
Long Track Speed Skating 10:00 [3]
Just had time for one lap(jog)
One standing start
One standing start
Long Track Speed Skating 1:24 [5]
1 sec per lap slower than my PB, but it was my first race of the season so it's okay :)
11 AM
Long Track Speed Skating (Workout) 45:00 [3]
2x4 lap
2x2 lap drill, one leg extension
2x4 lap
2x2 lap drill, one leg extension
2x4 lap
12 PM
Dry-Land Training 1:30:00 [3]
1x5 leg extensions no weight(warm up)
5x5 leg extensions(both legs) pulling weights
4x(8 squats with hand help weight) + (5 jumps)
5x5 leg extensions(both legs) pulling weights
4x(8 squats with hand help weight) + (5 jumps)
1 PM
Dry-Land Training (Cool Down) 20:00 [3]
Spinning
Friday Nov 6, 2015 #
Biking 3:03:00 [3]
Thursday Nov 5, 2015 #
Dry-Land Training (Warm Up) 45:00 [2]
Dynamic Stretching
Turn Band
Turn Band
Short Track Speed Skating 1:10:00 [3]
Yoga 25:00 [2]
Wednesday Nov 4, 2015 #
7 AM
Yoga 25:00 [2]
5 PM
Dry-Land Training (Warm Up) 20:00 [2]
10 min spin
10 min slide board
10 min slide board
Long Track Speed Skating 1:30:00 [5]
Warm up:
2x2lap
2x2 excel
1x2 lap corner build
Drills:
2 lap "Three Step Drill lv1"(extend,recover,drive)
1 lap skate
2 lap "Three Step Drill lv2"(push,recover,drive)
Note:
-When recovering start the pressure at the from of the heel. Then to make sure the push ends with pressure at the ball of the foot and doesn't kick back-use my hip thrust to connect the prissiness the the ice.
-Keep chest from moving by leading with core
Workout:
2x:
3x800m w/ 1200rest
-32.7,32.3
-31.8,32.5
-32.5,32.7
5min rest
-33.1,35.1
-32.7,33.5
-32.9,33.1
-Great workout, I used connecting my hip to maintain a decent stroke while I was dying.
-To build the corners short, strong, fast strokes
2x2lap
2x2 excel
1x2 lap corner build
Drills:
2 lap "Three Step Drill lv1"(extend,recover,drive)
1 lap skate
2 lap "Three Step Drill lv2"(push,recover,drive)
Note:
-When recovering start the pressure at the from of the heel. Then to make sure the push ends with pressure at the ball of the foot and doesn't kick back-use my hip thrust to connect the prissiness the the ice.
-Keep chest from moving by leading with core
Workout:
2x:
3x800m w/ 1200rest
-32.7,32.3
-31.8,32.5
-32.5,32.7
5min rest
-33.1,35.1
-32.7,33.5
-32.9,33.1
-Great workout, I used connecting my hip to maintain a decent stroke while I was dying.
-To build the corners short, strong, fast strokes
7 PM
Dry-Land Training (Cool down) 20:00 [2]
Spin on bike
7 pull ups
7 pull ups
Tuesday Nov 3, 2015 #
Map Reading 10:00 [0]
http://www.ravinenkartor.se/show_map.php?user=Hele...
From and back. Worked on picturing what I was running on and major features to use, felt a little rusty
From and back. Worked on picturing what I was running on and major features to use, felt a little rusty
7 AM
Yoga 25:00 [2]
5 PM
Dry-Land Training 45:00 [3]
Ultimate frisbee
Dynamic stretching
Dynamic stretching
6 PM
Short Track Speed Skating 1:10:00 [4]
5 min drills
2x7 lap build(increase speed) entire time
3x5 lap hold left leg and load on corner
3x5 lap hold left leg and load on one circle, rock back and forth on other
2x5 skull and excel on 1/2 of one corner
2x5 skate and excel on 1 corner
4x4 tight corner, no pivot, and skate entire time
2x7 lap build(increase speed) entire time
3x5 lap hold left leg and load on corner
3x5 lap hold left leg and load on one circle, rock back and forth on other
2x5 skull and excel on 1/2 of one corner
2x5 skate and excel on 1 corner
4x4 tight corner, no pivot, and skate entire time
Monday Nov 2, 2015 #
5 PM
Dry-Land Training 25:00 [2]
10min spin
15min slide board
15min slide board
Long Track Speed Skating 1:30:00 [4]
Warm up:
2x3laps
2x200m excel
2 lap drill
Workout:
5x200m on, 400m off @ 1000m pace
5x300m on, 500m off @ 90%
6x500m on, 500m off @ 3k pace
Cool down:
6 laps @ 36-38sec
2x3laps
2x200m excel
2 lap drill
Workout:
5x200m on, 400m off @ 1000m pace
5x300m on, 500m off @ 90%
6x500m on, 500m off @ 3k pace
Cool down:
6 laps @ 36-38sec
7 PM
Dry-Land Training 30:00 [3]
5min spin
7x30 sec corner w/ band, 1:30 off
5min spin
Did 11 pull ups today
7x30 sec corner w/ band, 1:30 off
5min spin
Did 11 pull ups today
Sunday Nov 1, 2015 #
5 PM
Dry-Land Training 15:00 [2]
6 PM
Short Track Speed Skating 1:30:00 [3]
-5 min work on form
-2x10 min relay
-Worked on left leg:
(4 lap + circle)x3
-Right leg:
(4 lap + circle)x3
-Cross overs
(4 lap + circle)x3
-Feel improvement 2x4 lap
-2x10 min relay
-Worked on left leg:
(4 lap + circle)x3
-Right leg:
(4 lap + circle)x3
-Cross overs
(4 lap + circle)x3
-Feel improvement 2x4 lap
9 PM
Map Reading 20:00 [3]
http://www.guedels.ch/karten/show_map.php?user=arc...
This map had tons of really technical areas that had weak attack points. While looking at it I made my routes stay as close to a straight line as possible, I would take compass bearings off of a trail instead of continue further down. A big part of this map was simply working with densities of forests and types of features like swamps and objects. To use them I would have to keep a keen eye out because those aren't easily marked/obvious all the time. I also realized how much extra climb trails may add, which will tire me out quicker.
This map had tons of really technical areas that had weak attack points. While looking at it I made my routes stay as close to a straight line as possible, I would take compass bearings off of a trail instead of continue further down. A big part of this map was simply working with densities of forests and types of features like swamps and objects. To use them I would have to keep a keen eye out because those aren't easily marked/obvious all the time. I also realized how much extra climb trails may add, which will tire me out quicker.