Training Log Archive: Jan Erik Naess

10min yoga
10min stretching my calf

15min yoga
10min stretching my calf

Plan going into the race:
-Know my plan for the current route and know which direction that I would be going out of the control to

1. I had watched the others starting before me so I knew the general direction that I would be heading. I didn't feel like going on the trail which I probably should've taken to be cautious, but I ran at a decent enough pace for me to slowly get into the map and saw someone come out of the control so I hit it smoothly. Next time I want to work on making a clear attackpoint to my first control

2. I didn't have a clear plan so I start to go up the hill then turned around and went down to more open woods. I should've stuck with my plan, this turnaround cost me 30sec. I hit the control smoothly, and just handrailed to the right of the spur.

3. Headed around the first swamp running hard with my head up to find a clear path to run along, then went along the next swamp and up the far reenetrant. I could have improved this by not running so far north while on the hillside before the second swamp.

4. Held a hard compass bearing but I was worried that I would mess up so I went fairly cautiously. I didn't take a close enough look at what the control was on and once I came up to the cliff that was right before it I almost turned back, but luckly chose to go right down. For this I should've run a little harder and farther with my head up looking around, but staying in contact with the map.

5. My original plan was to stay along side of the hill but I never figured out a clear checkpoint so I go worried about half way through and went to my backup plan and use the lower hills as my handrail and cut up after passing 10 on the path. I could've fixed this by looking for clear featured along the route to 5 like the field and swamp, and cliff. Going up to 5 I didn't have a clear attackpoint which worried me. I used the swamp by the stream and held a compass bearing while heading up. I went up on the left side of the spur and didn't see the control, so I turned left and after about a 1min mistake went back and went over the spur. To fix this I need to have more confidence in my gut and close clear attackpoint and maybe a better catching feature.

6. I didn't have a clear plan for this, I was just navigating my way along the line and I got confused for where I was once I got into the rocky area. I headed left instead of right and that cost me 3min. When going into technical areas like that I need to have a clear plan with good catching features, and if I am having troubles choosing a plan I can simply over shoot to the right or left to a clear point then once in the area correct and run along.

7. Ran down with my head checking off the hill to the left and ran down the renetrant that 7 was in

8. Had my head up and saw the control from far away, but was going to keep a hard compass bearing to it

9. Thought that I was running to the control I had seen which going to 5(which was actually 10) and in an eager attitude to make up time I barely looked at the map until I hit a control that was on the spur past 9. I then realized my mistake and had to relocate to the cliffs but I didn't do a good job slowing down to use the cliffs to send me to the control. The largest mistake here was not looking at my map and being over confident, I need to always have a plan and a clear attackpoint to use.

10. I ran along the swamp then up to the control

11. Down to the path then to the right of all three swamps and ran up the hill and then found the right hilltop to run down to the control on. I an happy with my attackpoint that I chose because it allowed me to navigate easily, but I should run around the right side of the cliffs because it would've been smoother and a better handrail

12. I we slowly vearing too far right and that added about 20sec to my time but it was smooth coming into 12

13. Again I was pushing myself too far right and I was completely aware of it but continue to the road then slowly powered my way up the trail(I was exhausted). When I cut off I went too far right and got confused then slowly pushed my way left to the control. When tired I need to do a better job working with the compass because it is that one thing that I can trust when I'm not thinking straight.

14. I ran too far left and hit the lower trail then corrected and went to the boulder. For this I should've used the larger boulder in the middle of 13-14 as a checkpoint

15. Ran along the trail but cut off too early and ran to a control about 100m north of 15 and messed around for a minute till I corrected. The problem was that I knew the entire time that I was veering off but didn't correct it. Next time I need to take a second and make sure to correct my compass bearings as soon as I see an error

16. Hard to the trail but a poor compass bearing, then corrected once I chose me spot to head into the forest and had me head up and say the control then ran to it

17. Crossed the bridge then powered up the hill

Finish: Anton beat me...

Overall:
-I was happy with my race, it had a lot of good aspects to it like checking off features and many times orienteering well.
-I had major mistakes when I didn't have a clear plan picked out and didn't trust myself.

Plan for next time:
-I need to instantly correct compass bearings
-Have a strong plan and execute it with confidence. If there isn't a direct plan that I am confident in then I can add distance to allow me to have one that I am confident in

C • Map 5

Long - Red - Splits

Event: West Point National Meet
 

1. I had been watching where everyone started so I knew where to go and started planning ahead
2. +00:05 I planning the route well but didn't know what I was looking for at the control so I almost ran by it
3. +01:00 Had the right plan but ran too fast and didn't realize I was going to the right side. I needed to check with my compass and run at a speed that I can navigate. Hat to relocate and came around up top
4. I knew that I was going towards the cliffs but luckily I was saved when someone came in and hit the control, so I ran it smoothly
5. +00:02 No plan but knew I had to run down and along the cliff
6. Ran up the hill and knew where I was going
7. +00:03 I hadn't planned ahead so I needed to figure out where to go before I left, everything else was smooth though
8. +00:03 Didn't plan ahead and lost a few seconds but it was smooth
9. +00:03 Smooth run, knew where I was going and when to cut in, lost some time cutting in late though
10. Clean run
11. +00:40 I didn't check my compass because I was keeping my head up looking for the control and I ended up going to 12 instead then doubled back
12. I'd already been there...
13. +00:15 I didn't plan ahead and when I ran out of 12 I went right to the lower path instead of the higher one that would've kept a straight line
14. I knew where to go and had planned it but didn't run fast enough
15. Planned ahead and went under the building
16. +00:02 I was hesitant as to where I was going but had enough confidence to run it cleanly
17. +00:02 Ran too slowly but had everything fair well planned
18. +00:10 Ran way too slow because I didn't have it fully planned and then had to check the control number
19. +00:07 Ran too slowly because I hadn't picked a route
20. +00:05 Ran in the right direction but went around the top instead of bottom of the boulder, hadn't planned ahead
21. Hadn't planned ahead enough but knew I had to go up the hill so I headed to the trail
22. I had checked out this control before the race and knew right where to go
F. Finishhhh

Middle - Red - Splits

Sprint - JWOC - Splits

Start Times:
Middle: 10:09
Sprint: 15:08
Long: 10:50

Middle: 9:23
Sprint: 14:13
Long: 10:45

C • Whose times... 2

20min yoga
5min core

Only played the first half because a soccer ball hit my head and I didn't like that so after making sure I didn't have a concussion I went home to relax.

All good now though :)

20min run
continuous warm up

1 mile time trial. My goal was close or sub 4:40 so I was very happy with the end result. I kept it controlled the entire race, keeping it powerful, and steadily increasing the pace on the last lap. After the race I wasn't out of breath at all, but I was happy with how I did. Right on course to break 4:35

8x50m strides
hurdle mobility

4x50m strides
8x50m mini hurdles

Yoga
Core

10min jog
continuous warm up

Windy and cold, outdoor track

Rolling and some core

Lunges

4x50m strides
8c50m mini hurdles

3x15 reverse pushups w/ 2x30lbs
4x10 lift arm push ups
3x12 pull ups
2x30sec arm swings w/ 2x15lbs

C • 4PM 2

Warmup Stuff

PreRace Goals:
-Treat it as a line-o and know where I am 100% of the time and do not push the pace past where I can orienteer. When in doubt stop and check where I am
-Easy to the first few controls

1. I started heading to 12 then quickly corrected. I stayed on the path to make sure I didn't mess up and get lost on the first control.

2. I went down the massive pit snake thingy which happened because I wasn't looking for other options, more just keeping track of where I was, then ran along the path till it turned 90 degrees and hugged the hills, but lost confidence and went slowly because I was too surprised at how well it was going

3. Along the spur to stay above everything and then slowly into the control

4. Straight to it, staying on ridges

5. On the trail until the large bend, I wanted to challenge myself in this terrain because it was a training run(yes thats what I though when I ran this leg) Smoothly ran along ridges and ran right by my control because I though it was the next reentrant, got to the top of the big hill and quickly relocated

6. Along ridges to the control

7. Along ridges and through the large ridge north-west of the giant pit, then gradually went to the control

8. West side of the green hill/circle then along the top of the spur to the control. I ran too slowly on this, it was easy navigation but I was holding back too much, kept it controlled though which was good

9. 90 degree wrong compass bearing from holding my map 90 degrees wrong, hit the fence and relocated then went to the left of the giant pit, and double checkted my placement on the first large trail. I ran 15m from the swamp in the pit then ran up the hillside. When I got up the hill I tried to keep from getting lost so I followed the path to its bend then cut off to the next bend in the parallel trail but I had to hard of an east compass bearing and went to the wrong hole and relocated on the large trail by the green and then ran in to the control

10. Ran over the hill and got a bit confused when I saw the larger pit but not the control in the depression, so I had to run down to it and saw it once I was 5m away.

11. Cut to the trail then to the next portion of it and kept on it until the before the control where the two large trails and little path are and then hopped over both and follower the spur of the hill to the control

12. Compass to the bend in the trail then off again, around and up the large pit and to the field, across the field and down to the control

Finish. Followed the path in and cut to the building

Overall:
-I did a good job taking the first controls out easily to get into the map and understand the contours, I could've had some massive mistakes
-I needed to be more confident in my orienteering skills which using obvious handrails and second guessing myself
-I did a good job always checking the compass, other than my one mess-up, this kept me going along the right route
-Good job quickly relocating when I was confused and also a good job not panicking
-Next time I need to attack controls stronger and be confident about where I am
-I need to check alternate routes better by taking more time to plan ahead

All-in-all I was happy with my warm up which got me in the right state of mind, and I kept calm and controlled the entire race which allowed me to stay in control. I had a few mess-ups which were easily preventable but I recovered from them quickly. I am fairly happy with this race, as it was in extremely technical terrain. After gaining more confidence from a few more successful runs I will work on having a more aggressive pace, I wasn't tired at all from this race, sweaty of course, but not tired, which I am happy about because it means I can easily improve my speed once I can navigate more strongly.

Results: http://bit.ly/1XqRRkr

Dynamic Stretches
Strides

2x8min 100m suicides 10min rest
24
24

3x10 squats w/ 60lbs
2x15(both leg) sitting then stand up
2x15(both leg) standing toe touch w/ opposite arm and other leg going up behind w/ 12lbs
2x40 exercise ball pulls under

Bands

4x50m strides
8x50m mini hurdles

Hurdle Mobility

3x10 pull-ups
3x15 reverse push-ups w/ 2x30lbs
2x10(each arm) arm pulls
2x20 push ups w/ super man on ground
2x30sec running form 2x20lbs then 2x12lbs

4x50m strides
8x50m mini hurdles

This was the first time I really controlled my breathing, now I know what to shoot for when getting focused

Two swiss courses

C • This Coming Weekend 7

Warm up stuff, dynamic stretching and strides

8x200m 1:30 rest after 4 3:00 rest then back to 1:30
28
29
28
28
27
28
28
28

3x15 squats w/ 40lbs
2x20 step ups(both legs) 2x15lbs
2x12(both legs) from sitting stand with one leg
2x40 exercise ball pulls from laying down
2x30 exercise ball pulls under

Bands:
-foot out then back in a walk
-waddle
-side walk
30 pumps from laying down every angle

Race analysis:
1. I took my time setting up my direction to run then picked up along the way, it was nice having time to setting in

2. Compass to the right area then spotted the control

3. Tried to stay on the control line, compass bearing was too far left and that made me think I was farther along than I actually was. Headed down early because I was unsure of how big that flat spur was, I should've used the greed with the spur as my catching feature

4. Around the green and cut in when I got up to the reentrant inside the green

5. Down and over, holding my compass bearing, was a little unsure as to where I was after getting to the top of the hill so I hugged left and hit the depressions then went up the spur

6. Followed the trail after the lake because I was tired and wanted to finished planning then cut the trails short and hopped from one spur to the next, making sure I knew where I was each time I hit a trail

7. My plan was to just go up the hill, I should've focused on staying to the farthest right spur on top of the hill

8. Followed the ditches up and continued to the small hill

9. I didn't have a plan so I headed to the road and cut off but didn't have a strong attackpoint so I messed around till I finally made it far enough over to hit the control

10. Hit the first two little reentrants then the green started 100m early and I got confused, I felt like I needed to go farther but I lost confidence and went to the road then popped in a couple of times till I hit the reentrant(which wasn't visible from the road)

11. Ran down the road a bit to get a clear crossing point and reminded myself to stay focus, compass bearing up then I cut off of the road after the far building. I wasn't 100% sure of what I was looking for but kept my compass bearing till I hit the right spur(could've been a bad control)

12. Hard compass bearing, checking every 10-15 sec aiming to the right, hit the train and cut in after the first couple of ditches. My original attackpoint from the trail was going to be the trail junction but I should've seen that the woods would be open and make more of a direct attackpoint like the first ditch

13. On the road, cut off at the right reentrant and ran to the control. I should cut off earlier to save time

14. I tried to be in the lighter green while heading up the hill, once I hit the road I cruized to the bend then tried to keep a large mistake from happening by bringing it down to a slow jog/walk. Overshot the control(by 50 far and 20m down) but doubled back quickly and hit it when I went to check the open forest

15. Compass bearing to hit the right portion of the road, hit the small, sharp bend close to the control line, then continued too far up the hill and had to go down the ditch about 70m to hit the control

16. Up the trail to relax for a little, poor route choice, then I went through the field with the parking lot(to the left), caught myself from heading dow the wrong portion of path and then held a compass bearing and checked off renetrants

17. Compass bearing, ended up too far right but just continued to the reentrant

18. Perfect compass bearing but I hit the X that's right under the control line and didn't see where that was for a little, then lifted my head up and saw the control

19. Compass bearing to the high bend in the trail then continued to the control on the path

20. Slowly went into the control, too far right and went to the path, then re-positioned and went to the control

21. Too far right, saw the control and didn't feel like it was mine but I double checked and it was, lucky me...

22. Along the straight portion of trail and off down to the control, kept my pace a little slow so that I didn't mess up and do something dumb. Tried to stay focused

23. Headed more for the wrong field then corrected and headed to the right one

Finish. Ran hard after a solid race :)

Overall:
-I did a good job trying to stay focused when I knew that I could easily mess up. The compass checking helped me stay focused in featureless terrain
-I did a good job very quickly relocating as soon as I got confused in technical terrain
-I need to have very good plans going into technical terrain with strong attack points, I lacked that this weekend
-I did a good job staying calm when I was getting confused, but should have had more faith in my estimation skills
-I need to not let light and medium green change my routes, I can power through that stuff when I was to, I just need to remember to keep a compass bearing
-I did a good job holding my running back to a stable orienteering pace, but I need to push harder on roads and trails, no excuses
-I did a good job going slowly and carefully to the first controls
-When making safety compass bearings I need to make them more direct, I lost time because of how hard they were to one side or the other of the feature that I wanted to head to
-I need to practice reading technical terrain at higher speeds, this will help make planning easier

My super duper awesome, secret warmup.

Special thank for the mental preparation technique by Brent :) -thanks

Flying_Pig_2016_Sunday_Classic_13 Red B - Splits

Race analysis:
1. Going to the first control I made sure to really navigate the entire way there. I had to rein myself in after about 20-50m from the start but once I started to focus it became fairly smooth

2. Compass bearing down to help hit the correct spur then head up to see the control

3. Over the reentrant than up a little

4. Compass bearing and double checked with the feature, I got a bit confused about that but headed through the power line to the saddle

5. Around the green in the parking lot, fairly slow though

6. Tried to stay in the open forest, then had to head up to the control, it would've been quicker if I had stayed on the top of the spur instead of the side

7. So... When I ran down the spur I thought to myself that it was going well and I could start to pick it up. This made me not check my compass well and after crossing the river(which had split in two) I went up the first reentrant I hit. I didn't double check for the lake which was a big mistake. Then once I got up the spur I hit an identical house and yard which just had a different compass orientation, I tried to correct because I knew something was wrong but the forest was so dense that it made it hard to go in the right direction. I went down a reentrant and up another to another identical house, field and road, when I saw a flowing river I followed it back and that made me hit the lake. From there just up the reentrant and to the road, I hopped over one too many because of not being focused and counting. Then when I cut off I didn't have a very good bearing and got confused by the green I was in, but continued down the spur till I hit the control

8. Ugly hydro line crossing and I tried to stay in the open which made my route longer, then I got confused by the reentrant which had a very distinct V which was marked by the depressions, it all confused me so I thought I may have crossed over another spur or something but I continued a little further because I knew that I hadn't run that far, then I hit the control.

9. Compass bearing to try and hit the right spur, I ran on the spur and continued up until I hit the control, I almost turned back early because I couldn't see the depression, but I found it in one last check

10. Over the top of the reentrant and looked for a clean place to cross, then checked off the merging streams.

11. Around the dense green, double checking with my compass and down the spur

12. Followed the river but didn't see how dense that green really was and had to run around it, avoided climb though :) I had trouble keeping track of the ditches so I checked almost every one and was very cautious.

13. After the road I kept a hard compass bearing and followed the open sections of forest when I could. Checked an early control but continued on and knew where I was.

14. Tried to avoid the green but did a poor job planning and went around the first set on the wrong side

15. Over the road

16. Followed the road but wasn't sure of whether or not I should be on it so I cut off before the start so that they wouldn't see me lol... ran into some thorns and had to plow through it. Then kept focused while heading to the control, using the green as my turning point in

17. Found openish woods and then down the big start to the reentrant

18. Head up and ran pass all of the chaos in the spurs

19. Took a hard compass bearing and thank gosh I ran right up to the control, I did not have a good plan

20. Compass bearing over but never corrected from my route up the hill, I got a little confused about which side to head to and when I saw someone on to the right I headed there then corrected

21. Compass bearing over the hill, made sure to stay focused and I saw people heading out of the control once I got to the river which was a confidence booster as to where I was

22. Hit the ruins and checked it off, that helped be make sure to go up the right reentrant

23. Pretty tired run up the hill, a little too much to the right

C • that big of a mistake 2

Flying_Pig_2016_Saturday_Classic_13 Red B - Splits

Event: OCIN Flying Pig XX
 

1. When I looked at my map I only saw the trail going to 1 and I quickly accelerated and became over confident. To prevent this from happening again I need to stay focused and controlled at the beginning of a sprint and check off every feature I see until I am comfortably racing and can begin simplifying again

2. I ran around the green because I didn't want to miss the control, lacking confidence here

3. Tried to stay in open forest, I hadn't adjusted to the correct densities of the forest and what I could and couldn't run through quickly.

4. Should've run more directly to the control

5. Straight over

6. Straight again

7. I probably should've gone on the road, 0 planning ahead

8. Planned this well and took the road as long as I could

9. Fairly straight, checked off the two lines of hill thingies and their flat opening

10. Didn't have an exit route, had to correct

11. Kept a hard compass bearing

12. Noticed I was off shooting because of terrain and worked hard to cottect, didn't have my head up through and slightly missed the control

13. I didn't plan ahead much, I should've ran out to the trail which was 15m away, would've made me faster, once I got in the open my legs felt pretty tired

14. Didn;t plan it out well and almost went to a third, temporary puddle

15. Check off the building and run in, felt slow

16. Tried not to add extra distance, I think it was the right route, I wasn't sure it the terrain between the two buildings was olive green or not so I stayed on the trail and that added time

17. Around to the control

18. I ran too slowly because I hadn't planned it out well

19. Wasn't focused on the map and had to slow down to look at the last 2 controls

20. Double checked that it was my last control

Finish. Around the olive green

Overall:
-I went into this race way to overconfident and that made me skip my transition into the race which allows for me to start orienteering
-From not having a good start I was shook up and did a poor job trying to get into the right state of mind
-Next time I will force myself to take the first controls out not only at a controlled pace, but also with good orienteering form, checking off features, planing ahead, and checking controls. This will let it flow more smoothly as I naturally speed up as I get more confident throughout the race

Flying_Pig_2016_Friday_Sprint_11 13 Gr R - Splits