Training Log Archive: Jan Erik NaessIn the 31 days ending Oct 31, 2015:
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Saturday Oct 31, 2015 #
Note
Be sure to check out Orienteering Canada's pumpkin carving contest ;P
7 AM
VO2 Max Testing 2:00:00 [5]
I did all of the testing on a bike.
My VO2 max was a 72.8 or so, the results will come in by monday for everything. Pretty cool to do :D
My VO2 max was a 72.8 or so, the results will come in by monday for everything. Pretty cool to do :D
Thursday Oct 29, 2015 #
Short Track Speed Skating 1:10:00 [3]
3x4 lap warmup
3 laps drill
1x25 laps
3x12 laps
3 laps drill
1x25 laps
3x12 laps
Dry-Land Training 35:00 [2]
Map Reading 15:00 [0]
http://www.guedels.ch/karten/show_map.php?user=jon...
After last weekend I realized how much climb hurts and how deceptive it is on maps. I noticed that my first route choices were often to hit a trail that would head right to it, but I would end up doing 20m+ of climb. I think I need to really evaluate the best attack points with least climb so that I can run fast and think fast!
While reading the map from start to finish I focused on quick route choice. That went well, I had several (2-3 checkpoints max) per leg.
While reading the map from finish to start I tried really hard to picture what I would be seeing coming in to the control. I think this is something I need to continue working on, it'll fix a lot of the small mistakes I make(10-20sec). I think it'll just take some more time and practice.
After last weekend I realized how much climb hurts and how deceptive it is on maps. I noticed that my first route choices were often to hit a trail that would head right to it, but I would end up doing 20m+ of climb. I think I need to really evaluate the best attack points with least climb so that I can run fast and think fast!
While reading the map from start to finish I focused on quick route choice. That went well, I had several (2-3 checkpoints max) per leg.
While reading the map from finish to start I tried really hard to picture what I would be seeing coming in to the control. I think this is something I need to continue working on, it'll fix a lot of the small mistakes I make(10-20sec). I think it'll just take some more time and practice.
7 AM
Yoga 25:00 [2]
Wednesday Oct 28, 2015 #
6 AM
Rolling 15:00 [1]
I felt too lazy to do yoga
Long Track Speed Skating 1:00:00 [3]
Warm up:
2x3laps
2x250m excels
2xrolling starts
Workout:
2x5x250m excels
2x7laps @ 35-36sec
I couldn't figure out what I was doing wrong at the beginning because I was skating absolutely terribly, turns out that both of my skates were almost falling off. Yikes! Once I got the fixed I felt a lot better as was able to actually practice.
From now on I will tighten my skates before each practice.
2x3laps
2x250m excels
2xrolling starts
Workout:
2x5x250m excels
2x7laps @ 35-36sec
I couldn't figure out what I was doing wrong at the beginning because I was skating absolutely terribly, turns out that both of my skates were almost falling off. Yikes! Once I got the fixed I felt a lot better as was able to actually practice.
From now on I will tighten my skates before each practice.
5 PM
Dry-Land Training 1:00:00 [3]
Warm up:
-Spin
-Slide board
-Turn belts
Cool Down:
-Spin
-6x30sec on 30 off turn belt
-10 pull ups to show off
-Spin
-Slide board
-Turn belts
Cool Down:
-Spin
-6x30sec on 30 off turn belt
-10 pull ups to show off
Tuesday Oct 27, 2015 #
7 AM
Yoga 25:00 [2]
5 PM
Dry-Land Training 45:00 [3]
Jogging
Dynamic stretching
Dynamic stretching
6 PM
Short Track Speed Skating 1:10:00 [3]
2x5 laps
2x5 laps working on pressure
1x12 laps skate with straight away extended
1x25 laps skate normal
2x5 laps working on pressure
1x12 laps skate with straight away extended
1x25 laps skate normal
Monday Oct 26, 2015 #
Note
(rest day)
7 AM
Yoga 30:00 [2]
7 PM
Map Reading 20:00 [0]
-Checked out a map, didn't get it's link though, sorry
-I also quickly skimmed through the JWOC 2016 maps, looks like I'll have to focus my training on contouring and pace counting
-I also quickly skimmed through the JWOC 2016 maps, looks like I'll have to focus my training on contouring and pace counting
Sunday Oct 25, 2015 #
Orienteering (Warm Up) 25:00 [3]
Light jog
Dynamic Stretching
Dynamic Stretching
Orienteering 55:27 [5] 6.38 km (8:41 / km) +250m 7:16 / km
2D Rerun:
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
Control Review:
1. Right away i wasn't into the map. I had forgotten to look at my surroundings and visualize the map while going up to the start, so I decided to follow the trail so that I wouldn't mess up.
2. I chose to take the longer root because I knew that I wasn't into the map yet, and it had a good attack point. If I had gone above the ridge I probably would have gone 1min faster, but I'm worried that I may have not been able to keep track of the re-entrants.
3. Took a compass bearing that was off by about 10% but I had my head up so I saw the control
4. I contoured around, and ran to where the gullies actually started, which were farther up. After checking up higher I hit the trail and turned around to back down the spur till I hit the bend.
5. I decided to try and avoid the climb but I don't think it saved me any time because the forests around were dense. When I came down the hill I was slightly disoriented, and made sure to use the turn in the hill as a feature to use.
6. Purposely ran a compass bearing to the left and then ran to the control along the river bank
7. Used the dried up river as my attack point
8. I didn't realize that 8 was lower on the hill, I ended up have to come back down
9. Ran up the hill and was dead after, by the time I hit the control I was back to normal
10. Ran down the re-entrant and up the hill, but was confused by how high up I should be. I realized I was too high up and kept looking down, I also had troubles knowing what to use as a catching feature(the fence was to small to trust), and I didn't know what the X would be, it was a car, so I spotted it easily...lucky me :D(yikes)
11. Ran along top but was looking at the 12th control then once I hit the ditch I realized that I was actually going to 11.
12. Up n' over, the tip of the grass was actually a black berry bush so I had to go around it
13. I went on the wrong route and went too far away from the line. going up on of the re-entrants would have been faster, but it'd have also been harder to hit the control well
14. When I went down the hill I had a bad fall and it destroyed my concentration. My next mistake happened when I tried to avoid the top contour, so I came up too far away from the re-entrant. I looked down but felt that it was to the right, then when I realized my mistake I booked it back.
15. I contoured around, and noticed similar contours(the ones farther down the hill), so I quickly readjusted my level in the hill and hit the control right on
16. I couldn't focus well and had a hard time holding a good compass bearing so I ended up running down the hill till I hit the trail.
Notes:
-Lots of small mistakes that were small. Coming into this I meant to test the how fast I could go if I contoured around, and it proved to be slower that I expected. Leon learn, go up the hills, not around
-I had several mistakes that were because I didn't double check the height of the controls up the hills. Note Taken(I need to know what I'm looking for and where it is, not just attack points)
-I need to remember to always be mentally prepared for a race, it showed in all of my mistakes that I wasn't
-I'm happy that I quickly recovered from every mistake, it was just unacceptable the amount I had
-I need to keep concentration till the end, and if need be, plan my last couple of control early on.
-It was my first time running M21E, so I was fairly nervous about how I would do, it went fairly well though, so I'll probably do that more often for the competition.
Lost Time:
Large Mistakes 6min
Route Choice 6min
Small Mistakes 5min
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
Control Review:
1. Right away i wasn't into the map. I had forgotten to look at my surroundings and visualize the map while going up to the start, so I decided to follow the trail so that I wouldn't mess up.
2. I chose to take the longer root because I knew that I wasn't into the map yet, and it had a good attack point. If I had gone above the ridge I probably would have gone 1min faster, but I'm worried that I may have not been able to keep track of the re-entrants.
3. Took a compass bearing that was off by about 10% but I had my head up so I saw the control
4. I contoured around, and ran to where the gullies actually started, which were farther up. After checking up higher I hit the trail and turned around to back down the spur till I hit the bend.
5. I decided to try and avoid the climb but I don't think it saved me any time because the forests around were dense. When I came down the hill I was slightly disoriented, and made sure to use the turn in the hill as a feature to use.
6. Purposely ran a compass bearing to the left and then ran to the control along the river bank
7. Used the dried up river as my attack point
8. I didn't realize that 8 was lower on the hill, I ended up have to come back down
9. Ran up the hill and was dead after, by the time I hit the control I was back to normal
10. Ran down the re-entrant and up the hill, but was confused by how high up I should be. I realized I was too high up and kept looking down, I also had troubles knowing what to use as a catching feature(the fence was to small to trust), and I didn't know what the X would be, it was a car, so I spotted it easily...lucky me :D(yikes)
11. Ran along top but was looking at the 12th control then once I hit the ditch I realized that I was actually going to 11.
12. Up n' over, the tip of the grass was actually a black berry bush so I had to go around it
13. I went on the wrong route and went too far away from the line. going up on of the re-entrants would have been faster, but it'd have also been harder to hit the control well
14. When I went down the hill I had a bad fall and it destroyed my concentration. My next mistake happened when I tried to avoid the top contour, so I came up too far away from the re-entrant. I looked down but felt that it was to the right, then when I realized my mistake I booked it back.
15. I contoured around, and noticed similar contours(the ones farther down the hill), so I quickly readjusted my level in the hill and hit the control right on
16. I couldn't focus well and had a hard time holding a good compass bearing so I ended up running down the hill till I hit the trail.
Notes:
-Lots of small mistakes that were small. Coming into this I meant to test the how fast I could go if I contoured around, and it proved to be slower that I expected. Leon learn, go up the hills, not around
-I had several mistakes that were because I didn't double check the height of the controls up the hills. Note Taken(I need to know what I'm looking for and where it is, not just attack points)
-I need to remember to always be mentally prepared for a race, it showed in all of my mistakes that I wasn't
-I'm happy that I quickly recovered from every mistake, it was just unacceptable the amount I had
-I need to keep concentration till the end, and if need be, plan my last couple of control early on.
-It was my first time running M21E, so I was fairly nervous about how I would do, it went fairly well though, so I'll probably do that more often for the competition.
Lost Time:
Large Mistakes 6min
Route Choice 6min
Small Mistakes 5min
Saturday Oct 24, 2015 #
Orienteering 1:22:14 [5] 9.23 km (8:55 / km) +450m 7:10 / km
1. I had no clue how to attack it while I was running. I wasn't ready to count features. I took thee trail then cut off way too early. Ended up making me check off every control I went by, as I slowly progressed onwards through to gullies.
2. Went well, just cut through gullies(I probably should have gone under them though because they were actually really deep and slowed me down a lot) then just checked off the two streams.
3. Ran to trail, then to stream intersection and countered over
4. Ran to trail(I didn't want to go through more gullies after the 2nd control) then used the pond as an attack point and followed the steam till it intersected.
5. I hit the trail after crossing fence, kept head up and checked off first stream then went to second.
6. I felt that a little climb wound't be bad so I went down to lower trail but cut off as soon as it started to climb, I'm not sure it that was the right thing to do. Then I worked my way to the top of the hill, I ended up walking up half of it, I could use some more hill practice.
7. Down hill, checked my place off as I passed the small trail, then worked my way to the large hill and cut off after the slight bend
8. Crossed first big trail then hit second one and cut off at close point and hit the other side of the trail and headed down the hill and up to next trail and followed it up the re-entrant.
9. Ran along trail till turn then cut off and kept to right side until re-entrant split in two
10. Ran up re-entrant, but took a poor compass bearing and went to right side of pond then hit the trail. Then ran along until an easy point to cross in the fence and kept slightly to the right of a good compass bearing and then ran till I hit the gully
11. When I ran down the hill I tripped over the fence and almost crashed into rocks, caught myself though..luckily... Went slightly around spur and then up the next one till I hit the first gully then went to second one.
12. Ran up stream
13. To trail, off at corner, quickly corrected my compass bearing and carefully headed down hillside, and watched used the light green as a visual attack point
14. Ran across staggered trail, over spur and used the next spur facing north-west as a checkpoint for double checking the spur I was heading up.
15. Ran over, checked off first two large re-entrents then down the hill and checked off the dotted forests and headed up the gully to the left and quickly corrected myself.
16. Ran up the hill with a compass bearing to the white forest, headed down correctly, but because of oxygen deprivation I wasn't thinking straight and crossed the first river I saw... which was the lake... I was wast deep in muddy water, which was pretty stupid. The entire time I was looking at my compass and not understanding what was happening. As soon as I noticed I paralleled the river on the left side and checked off re-entrants till I came to the turn in the river then headed up the re-entrant
17. Ran up right spur till half way up then realized I just needed to contour and follow the re-entrant. I followed the next re-entrant(paralleled to the left) and continued up with a rough compass bearing. I missed it by about 10 meter but quickly recovered.
Water break!!!! 15-20 seconds, I was dead xD
18. Ran to road and dragged myself along till the larger path then followed along the side of the hill till I came across the fallen trees.
19. Ran up spur to left and powered my way through the black berry bushed, then crossed re-entrent and followed re-entrent down to control.
20. Went up to re-entrant north-west of control and slowly made my way to the trail and followed it(checked off the last control because I knew I'd be tired coming back up the hill) then after the trail junction by 13 I went down, checked off the fallen trees and realized I needed to go down the hill some more and hit the control spot on.
21. Powered my way up the hill to the trail and ran to the control
Finish. I was dead but I had to sprint to get the fastest finish in the family, won it ;P
Notes:
-All river were 100% dry, other than the lake one I crossed
-I'm still confused as to how I could have gotten to 1 easily
-I did a good job running my own course and not trying to lose anyone that I caught up to
-I could have run faster in all of the controls but I was just tired a lot of the time and while I ran on flat grounds I used that time to regain my strength. I think that was the right call because it kept me from making too many dumb mistakes... other than the on to 16
-Often times I picked routes that were more direct to test my navigation skills and stamina with going up hills
-I did a really good job hitting control right on while I was going down hill(I kept in control and didn't just sprint)
-I came back with a black toe nail, it hurts a lot and will probably fall off soon :(
-Forgot my GPS watch, so there won't be a 2D Rerun :(
Lost time:
Mistakes 6-8 minutes
Speed 4-6 minutes(but may have caused more mistakes)
2. Went well, just cut through gullies(I probably should have gone under them though because they were actually really deep and slowed me down a lot) then just checked off the two streams.
3. Ran to trail, then to stream intersection and countered over
4. Ran to trail(I didn't want to go through more gullies after the 2nd control) then used the pond as an attack point and followed the steam till it intersected.
5. I hit the trail after crossing fence, kept head up and checked off first stream then went to second.
6. I felt that a little climb wound't be bad so I went down to lower trail but cut off as soon as it started to climb, I'm not sure it that was the right thing to do. Then I worked my way to the top of the hill, I ended up walking up half of it, I could use some more hill practice.
7. Down hill, checked my place off as I passed the small trail, then worked my way to the large hill and cut off after the slight bend
8. Crossed first big trail then hit second one and cut off at close point and hit the other side of the trail and headed down the hill and up to next trail and followed it up the re-entrant.
9. Ran along trail till turn then cut off and kept to right side until re-entrant split in two
10. Ran up re-entrant, but took a poor compass bearing and went to right side of pond then hit the trail. Then ran along until an easy point to cross in the fence and kept slightly to the right of a good compass bearing and then ran till I hit the gully
11. When I ran down the hill I tripped over the fence and almost crashed into rocks, caught myself though..luckily... Went slightly around spur and then up the next one till I hit the first gully then went to second one.
12. Ran up stream
13. To trail, off at corner, quickly corrected my compass bearing and carefully headed down hillside, and watched used the light green as a visual attack point
14. Ran across staggered trail, over spur and used the next spur facing north-west as a checkpoint for double checking the spur I was heading up.
15. Ran over, checked off first two large re-entrents then down the hill and checked off the dotted forests and headed up the gully to the left and quickly corrected myself.
16. Ran up the hill with a compass bearing to the white forest, headed down correctly, but because of oxygen deprivation I wasn't thinking straight and crossed the first river I saw... which was the lake... I was wast deep in muddy water, which was pretty stupid. The entire time I was looking at my compass and not understanding what was happening. As soon as I noticed I paralleled the river on the left side and checked off re-entrants till I came to the turn in the river then headed up the re-entrant
17. Ran up right spur till half way up then realized I just needed to contour and follow the re-entrant. I followed the next re-entrant(paralleled to the left) and continued up with a rough compass bearing. I missed it by about 10 meter but quickly recovered.
Water break!!!! 15-20 seconds, I was dead xD
18. Ran to road and dragged myself along till the larger path then followed along the side of the hill till I came across the fallen trees.
19. Ran up spur to left and powered my way through the black berry bushed, then crossed re-entrent and followed re-entrent down to control.
20. Went up to re-entrant north-west of control and slowly made my way to the trail and followed it(checked off the last control because I knew I'd be tired coming back up the hill) then after the trail junction by 13 I went down, checked off the fallen trees and realized I needed to go down the hill some more and hit the control spot on.
21. Powered my way up the hill to the trail and ran to the control
Finish. I was dead but I had to sprint to get the fastest finish in the family, won it ;P
Notes:
-All river were 100% dry, other than the lake one I crossed
-I'm still confused as to how I could have gotten to 1 easily
-I did a good job running my own course and not trying to lose anyone that I caught up to
-I could have run faster in all of the controls but I was just tired a lot of the time and while I ran on flat grounds I used that time to regain my strength. I think that was the right call because it kept me from making too many dumb mistakes... other than the on to 16
-Often times I picked routes that were more direct to test my navigation skills and stamina with going up hills
-I did a really good job hitting control right on while I was going down hill(I kept in control and didn't just sprint)
-I came back with a black toe nail, it hurts a lot and will probably fall off soon :(
-Forgot my GPS watch, so there won't be a 2D Rerun :(
Lost time:
Mistakes 6-8 minutes
Speed 4-6 minutes(but may have caused more mistakes)
Orienteering (Cool Down) 25:00 [2]
Cool down run
Orienteering (Warm Up) 40:00 [3]
Warm up jog
Dynamic Stretching
Dynamic Stretching
Friday Oct 23, 2015 #
Event: Kentucky Orienteering Games
Orienteering race 38:07 [5] 4.81 km (7:56 / km) +200m 6:34 / km
2D Rerun(not perfectly positioned, sorry):
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
Orienteering (Warm Up) 40:00 [3]
Warm up jog
Dynamic stretching
Dynamic stretching
Note
Will hopefully get the review here done by Friday
Thursday Oct 22, 2015 #
Dry-Land Training 1:00:00 [3]
20min frisbee, soccer, football(running around)
25min dynamic stretching
10min ladder agility
5min games
25min dynamic stretching
10min ladder agility
5min games
7 AM
Yoga 30:00 [2]
6 PM
Short Track Speed Skating 1:10:00 [3]
Warm up:
1x20 laps
Workout:
2x12 laps(3 excel, 3 easy, 3 excel, 3 easy)
2x3 lap excel
3x1 lap race/start
1x20 laps
Workout:
2x12 laps(3 excel, 3 easy, 3 excel, 3 easy)
2x3 lap excel
3x1 lap race/start
Wednesday Oct 21, 2015 #
6 AM
Yoga 30:00 [2]
I realized that the main cause of me not recovering was either because I was sleeping one hour later than normal or because I wasn't doing yoga. So I did some yoga this morning and I'm feeling great, that worked out well :)
5 PM
Dry-Land Training (Warm up) 25:00 [2]
20min bike
5min rolling
5min rolling
Long Track Speed Skating 1:30:00 [3]
Warm up:
2x2 laps
2x2 excels
2x(2 laps drills, 2 laps skate)
Workout:
2x5 excels
Cool down:
2 laps
2x2 laps
2x2 excels
2x(2 laps drills, 2 laps skate)
Workout:
2x5 excels
Cool down:
2 laps
Tuesday Oct 20, 2015 #
Map Reading 15:00 [0]
http://www.tulospalvelu.fi/gps/20151017_10Nat_DE/?...
Very technical map that I could easily get messed up in following the wrong contours. I think the most important thing here would be to know my control descriptions for all of the boulders for controls 4-8 I think that is really important, otherwise I'd make silly mistakes in coming into controls or missing them because of looking on the wrong side.
Very technical map that I could easily get messed up in following the wrong contours. I think the most important thing here would be to know my control descriptions for all of the boulders for controls 4-8 I think that is really important, otherwise I'd make silly mistakes in coming into controls or missing them because of looking on the wrong side.
7 AM
Run (Elliptical) 25:00 [1]
Make-up day in personal fitness
5 PM
Dry-Land Training (Warm up) 45:00 [3]
15min soccer
10min job
10min dynamic stretches
10min ladder(agility and stability)
10min job
10min dynamic stretches
10min ladder(agility and stability)
6 PM
Short Track Speed Skating 1:10:00 [3]
20 lap warmup
3 laps reverse
3x3 rolling starts
4x3 corner starts
3x3 rolling starts
3x1 lap relay games
3 laps reverse
3x3 rolling starts
4x3 corner starts
3x3 rolling starts
3x1 lap relay games
Monday Oct 19, 2015 #
Run 1:00:00 [3]
1 mi warm up
5min stretching
30 min run
1x300m @90%
8x100m strides
1mi cool down
5min stretching
30 min run
1x300m @90%
8x100m strides
1mi cool down
Sunday Oct 18, 2015 #
10 AM
Orienteering 12:00 [4] 2.5 km (4:48 / km)
God sprint course. I did a good job knowing which side of the object controls were. I need to work on planning ahead and watching my route.
Main thing I took out of this was that I need to keep mentally focused 100% of the time.
Splits for both races:
https://www.chicago-orienteering.org/results/2015/...
Main thing I took out of this was that I need to keep mentally focused 100% of the time.
Splits for both races:
https://www.chicago-orienteering.org/results/2015/...
Orienteering 21:38 [4] 2.9 km (7:28 / km)
4:30 mistake on the second control. I wasn't ready for how quick I would move in the forest, I defiantly could use some sprint orienteering practice in the forest! Everything else was smooth, I just need plan ahead more and keep my mind engaged.
Saturday Oct 17, 2015 #
12 PM
Run (Warm Up) 45:00 [3]
5 min lounges
20min warm up jog
Get gear on
10min stretching
6x100m strides
20min warm up jog
Get gear on
10min stretching
6x100m strides
1 PM
Run (Race) 15:43 [3] 4.7 km (3:21 / km)
Mile Paces:
4:54
5:32
5:57
Went out really hard in the first mile, I held the pace till 1.5miles in, then I faltered and lost the lead. next half mile was a mental struggle, then I got it back together and pushed hard to maintain my speed. Overall I was really happy with how I attacked the race. I plan on going out just as hard in the future and simply holding on a little longer each time, till I'm kicking ass!
4:54
5:32
5:57
Went out really hard in the first mile, I held the pace till 1.5miles in, then I faltered and lost the lead. next half mile was a mental struggle, then I got it back together and pushed hard to maintain my speed. Overall I was really happy with how I attacked the race. I plan on going out just as hard in the future and simply holding on a little longer each time, till I'm kicking ass!
2 PM
Run (Cool Down) 10:00 [3]
Really short cool down, I'll do a light spin or yoga today... Maybe ;P
Friday Oct 16, 2015 #
7 AM
Yoga 10:00 [2]
12 PM
Mountain Bike 45:00 [3] 9.6 km (12.8 kph)
Went for an easy mountain bike after I started feeling better. I went home at second period after I felt like I was going to pass out(we talked about a blood drive). It took about 3-4 hours to feel better :/
But I'm all good now :D
But I'm all good now :D
Thursday Oct 15, 2015 #
7 AM
Yoga 25:00 [2]
5 PM
Biking (Spinning) 1:00:00 [3]
Tendon is getting better... slowly
9 PM
Map Reading 15:00 [0]
http://www.guedels.ch/karten/show_map.php?user=jon...
Always have at least one nice catching feature when going into technical controls so that I don't overshoot or get lost.
Always have at least one nice catching feature when going into technical controls so that I don't overshoot or get lost.
Wednesday Oct 14, 2015 #
7 AM
Yoga 25:00 [2]
4 PM
Mountain Bike 1:20:00 [3] 22.8 km (17.1 kph)
Alternate bike instead of running. I explored all of the trails in the forest preserve :D I biked home
7 PM
Map Reading 20:00 [0]
http://okvaal.com/maps/show_map.php?user=oystein&a...
When contouring from one control to the next i need to be sure that I have a big catching feature that can be trusted, as well as possibly a weak catching feature(Such as a bunch of large boulders) to start zoning in to and knowing which side of the grouping to keep my eyes out for. Knowing control descriptions is important here.
That reminds me that I need to make a flashcard set of control descriptions to study!
http://okvaal.com/maps/show_map.php?user=oystein&a...
This reminded me how much troubles I seem to have with pits, I usually try and look for my feature while I'm approaching it. Pits don't really let me use this strategy, I suppose that it would be smart for me to get figure a good strategy for finding controls in pits...
Does any one have any suggestions about their strategy when it comes to pit?
When contouring from one control to the next i need to be sure that I have a big catching feature that can be trusted, as well as possibly a weak catching feature(Such as a bunch of large boulders) to start zoning in to and knowing which side of the grouping to keep my eyes out for. Knowing control descriptions is important here.
That reminds me that I need to make a flashcard set of control descriptions to study!
http://okvaal.com/maps/show_map.php?user=oystein&a...
This reminded me how much troubles I seem to have with pits, I usually try and look for my feature while I'm approaching it. Pits don't really let me use this strategy, I suppose that it would be smart for me to get figure a good strategy for finding controls in pits...
Does any one have any suggestions about their strategy when it comes to pit?
C • pits 2
Tuesday Oct 13, 2015 #
7 AM
Yoga 25:00 [2]
3 PM
Run 1:00:00 [3] 10.7 km (5:36 / km)
10min Lounges
1mi warm up
10min stretching
35min run
1mi cool down
After about 25min I stepped oddly and my foot pain came back. I slowed down to just above a walk and finished the run. It hurt too much to go any faster :(
The good news is that I talked to our trainer and he gave me a good diagnosis, that its just a tendon which is inflamed. I'll take anti-inflamitories and ice for the next couple of days as well as bike instead of run :D
1mi warm up
10min stretching
35min run
1mi cool down
After about 25min I stepped oddly and my foot pain came back. I slowed down to just above a walk and finished the run. It hurt too much to go any faster :(
The good news is that I talked to our trainer and he gave me a good diagnosis, that its just a tendon which is inflamed. I'll take anti-inflamitories and ice for the next couple of days as well as bike instead of run :D
6 PM
Map Reading 15:00 [0]
http://www.gustavbergman.se/doma/show_map.php?user...
For this map I would have to keep track of where I am, because there are tons of parallel features that would make getting lost terrible. Other than that, a nice and simple map(once a little map simplification is done for each leg).
For this map I would have to keep track of where I am, because there are tons of parallel features that would make getting lost terrible. Other than that, a nice and simple map(once a little map simplification is done for each leg).
Monday Oct 12, 2015 #
8 AM
Run (Warm up/ Cool down) 1:10:00 [3]
2 mi warmup
stretching
8x100m strides
3mi cool down
hurdles and stretching
stretching
8x100m strides
3mi cool down
hurdles and stretching
Run (Time trial) 25:00 [5]
2mi at race pace
4:59(mile one)
10:41(end time)
I think I started out a little too fast, but my main problem was not pushing at all in the last two laps, that was just from being lazy...
10 min rest
1mi at slower pace
5:14
I started out strong, but again became lazy for my last two laps, something to think about for next time I race :D
4:59(mile one)
10:41(end time)
I think I started out a little too fast, but my main problem was not pushing at all in the last two laps, that was just from being lazy...
10 min rest
1mi at slower pace
5:14
I started out strong, but again became lazy for my last two laps, something to think about for next time I race :D
12 PM
8 PM
Map Reading 10:00 [0]
http://www.guedels.ch/karten/show_map.php?user=Tér...
2 I would have to take really carefully and know that I could make that time up later in the race.
3-7 I just simplified my map to three main hills and prettier much just thought about going from one triangle of the mess to the next. Using the cliff and train as warnings to say I've gone too far.
I think I will need to work hard on keeping hard compass bearings up and down hills for controls like 9.
Going to 10 I'm not sure if the rocky chain below is enough of an attack point, I'd hold to the right and wait till I say the knoll.
2 I would have to take really carefully and know that I could make that time up later in the race.
3-7 I just simplified my map to three main hills and prettier much just thought about going from one triangle of the mess to the next. Using the cliff and train as warnings to say I've gone too far.
I think I will need to work hard on keeping hard compass bearings up and down hills for controls like 9.
Going to 10 I'm not sure if the rocky chain below is enough of an attack point, I'd hold to the right and wait till I say the knoll.
9 PM
Map Reading 20:00 [0]
http://www.guedels.ch/karten/show_map.php?user=Tér...
I felt that there weren't many good attack points for the controls, although you could catch yourself fairly quickly, which was a nice benefit. To run this map well I felt that you need to look make it to the general area using what features you can and then really slow down at keep your head up for the depressions.
Large lakes, spurs, and feature clusters were what I'd use.
PS. Does anyone know what the double lines are by 26(not the hydro lines)
I felt that there weren't many good attack points for the controls, although you could catch yourself fairly quickly, which was a nice benefit. To run this map well I felt that you need to look make it to the general area using what features you can and then really slow down at keep your head up for the depressions.
Large lakes, spurs, and feature clusters were what I'd use.
PS. Does anyone know what the double lines are by 26(not the hydro lines)
Sunday Oct 11, 2015 #
Orienteering 1:10:05 [3] 6.8 km (10:18 / km)
I didn't really have my head in "race mode" for pretty much the entire race. I think that is something I need to work on for low key races so that I'm more prepared for the important ones.
Going to one I was really lazy when it came to keeping track of where I was and I stopped early. When it came down to it, all of my mistakes I made today were just because I was being lazy and not confusing/trying hard. I did have a few minor compass errors because of one, not really focusing, and two the absurdly dense terrain that I would end up focusing on(just to move) which would lead me to hearing off in one way or another.
One decent thing I did was go super fast on the trails and use fairly good attack points.
Going to one I was really lazy when it came to keeping track of where I was and I stopped early. When it came down to it, all of my mistakes I made today were just because I was being lazy and not confusing/trying hard. I did have a few minor compass errors because of one, not really focusing, and two the absurdly dense terrain that I would end up focusing on(just to move) which would lead me to hearing off in one way or another.
One decent thing I did was go super fast on the trails and use fairly good attack points.
Saturday Oct 10, 2015 #
Mountain Bike 1:10:00 [3]
Went for a bike instead of a run. Felt good!
Soccer 1:30:00 [1]
Soccer, I was just goalie though because I didn't want to hurt my foot before we get it checked out tomorrow morning.
Map Reading 15:00 [0]
JEC Sprint
Friday Oct 9, 2015 #
Run 30:00 [3] 2.0 mi (15:00 / mi)
Easy run around track, super light workout!
Ended with 8x100m strides at 85-90%@
Ended with 8x100m strides at 85-90%@
Yoga 25:00 [2]
Ended practice with some yoga, I needed it!
Note
(rest day)
Thursday Oct 8, 2015 #
Note
(rest day)
Rolling 15:00 [1]
Wednesday Oct 7, 2015 #
Map Reading 1:00:00 [0]
https://www.youtube.com/watch?v=vPsciv86rco
http://mapas.joaquimsousa.com/show_map.php?user=js...
Controls that have a lot of boulders around them really mess up my concentration. I think I need to focus on which side of the clumps they are and the features like large contours or fields to work off of when getting to the control. This reminded me that I need to start working on understanding my control descriptions.
http://mapas.joaquimsousa.com/show_map.php?user=js...
Controls that have a lot of boulders around them really mess up my concentration. I think I need to focus on which side of the clumps they are and the features like large contours or fields to work off of when getting to the control. This reminded me that I need to start working on understanding my control descriptions.
Run race 16:13 [4]
This race had so much potential to be one of my best races this season :/ Going to the first turn the organizers sent us the wrong way, and after that the top group was improvising. So I took charge and tried to cut enough corners to allow for us to hit the right distance coming into the finish(I have my(Emma's old) gps watch to keep track of it all! On the bright side I finally have a 5km recorded by my gps, so I can look a little faster xD
We went out at a really strong pace and I had a 15 sec bp just using my analysis on starve to calculate my time after 3mi. That was without pushing my limits, and honestly just keeping an easy to hold pace. I know that is if the race had gone how it should have I would've easily broken 16 which would've been awesome to see!
Overall I liked my race strategy of:
Go out strong and settle into a fast race pace then kick hard it in the end
I'll use that one again ;P
Link to gps on strava
https://www.strava.com/activities/408558873
We went out at a really strong pace and I had a 15 sec bp just using my analysis on starve to calculate my time after 3mi. That was without pushing my limits, and honestly just keeping an easy to hold pace. I know that is if the race had gone how it should have I would've easily broken 16 which would've been awesome to see!
Overall I liked my race strategy of:
Go out strong and settle into a fast race pace then kick hard it in the end
I'll use that one again ;P
Link to gps on strava
https://www.strava.com/activities/408558873
Run (Warm up/ Cool Down) 1:30:00 [2]
5min lunges
2 mi warmup
15 min stretching
4 strides w/ walk back after each
4 faster strides
3mi cool down
2 mi warmup
15 min stretching
4 strides w/ walk back after each
4 faster strides
3mi cool down
Tuesday Oct 6, 2015 #
Yoga 25:00 [2]
Run (Race Prep) 1:00:00 [2]
40min run on soft surface
2x400m @ race pace
15min stretching and hurdle mobility
Going into the run my legs were feeling absolutely shot, so I knew that I couldn't push it. I debated biking but decided I'd do that Thursday(we have a race tomorrow). I ran on soft surface instead of following most of the group who ran on the sidewalk. The pace I set for myself was a really easy recovery pace to let my legs recover from this past weekend. Towards the end of practice my legs started having a lot more energy and I feel like everything went as well as it could have. I'm excited for the race tomorrow, it'll be 3mi and the race is sponsored by New Balance which makes it exciting!
Race Strategy(made as a team):
We are going to go out hard then settle into race pace
(My additions):
We go around the a track twice, the first time during the second mile and the last time as a 300m finish. During both of those times I would like to pick up the pace and pick a few people off.
2x400m @ race pace
15min stretching and hurdle mobility
Going into the run my legs were feeling absolutely shot, so I knew that I couldn't push it. I debated biking but decided I'd do that Thursday(we have a race tomorrow). I ran on soft surface instead of following most of the group who ran on the sidewalk. The pace I set for myself was a really easy recovery pace to let my legs recover from this past weekend. Towards the end of practice my legs started having a lot more energy and I feel like everything went as well as it could have. I'm excited for the race tomorrow, it'll be 3mi and the race is sponsored by New Balance which makes it exciting!
Race Strategy(made as a team):
We are going to go out hard then settle into race pace
(My additions):
We go around the a track twice, the first time during the second mile and the last time as a 300m finish. During both of those times I would like to pick up the pace and pick a few people off.
Map Reading 30:00 [0]
http://www.guedels.ch/karten/show_map.php?user=jon...
I feel that I usually do a good job visualizing the fast route quickly but I need to spend more time when I am planning my route choice when it comes to thinking ahead for the exact feature I'll be hitting. I can tell when I've done it well versus poorly, and the more I think about how that is my weakness now, I am realizing that is pretty much the only cause for most of my large mistakes. I'll just have to turn a weakness into a strength ;P
http://www.ravinenkartor.se/show_map.php?user=Hele...
Thoughts on 2 and 8 anyone? I had a really hard time getting into this map. From 2 I decided to try and make as straight of a line as possible and cut to the left side of the small hill and use the re-entrant as an attack point. For 8 I think going up the hill at the beginning is a better choice because it allows you to recover and be on top of your game as you're coming into 8.
I feel that I usually do a good job visualizing the fast route quickly but I need to spend more time when I am planning my route choice when it comes to thinking ahead for the exact feature I'll be hitting. I can tell when I've done it well versus poorly, and the more I think about how that is my weakness now, I am realizing that is pretty much the only cause for most of my large mistakes. I'll just have to turn a weakness into a strength ;P
http://www.ravinenkartor.se/show_map.php?user=Hele...
Thoughts on 2 and 8 anyone? I had a really hard time getting into this map. From 2 I decided to try and make as straight of a line as possible and cut to the left side of the small hill and use the re-entrant as an attack point. For 8 I think going up the hill at the beginning is a better choice because it allows you to recover and be on top of your game as you're coming into 8.
Monday Oct 5, 2015 #
Run (Intervals & Circuit) 45:00 [4] 6.0 km (7:30 / km)
5x1km @ 5km pace (3min rest)(I was supposed to aim for a 3:17 pace)
3:07
3:14
3:14
3:16
3:16
1x300m @ 95%
Fast AF
I felt strong, but as I did the workout I was surprised that I can pretty much hold this in races because it was really tiring. I did my best running while I was in a strong form so I think that is something to take out of this and try and implement in races when I get tired!
3:07
3:14
3:14
3:16
3:16
1x300m @ 95%
Fast AF
I felt strong, but as I did the workout I was surprised that I can pretty much hold this in races because it was really tiring. I did my best running while I was in a strong form so I think that is something to take out of this and try and implement in races when I get tired!
Run (Warm up/Cool down) 1:10:00 [3] 8.0 km (8:45 / km)
3mi warmup
10min stretching
8x100m strides
15min general strength
2mi cool down
It was a fast warm up and my legs were feeling really heavy from not calling down after last nights workout. It will be important for me to go above and beyond when it comes to recovering quickly, although I have been doing a good job so far(just a quick mental reminder today).
10min stretching
8x100m strides
15min general strength
2mi cool down
It was a fast warm up and my legs were feeling really heavy from not calling down after last nights workout. It will be important for me to go above and beyond when it comes to recovering quickly, although I have been doing a good job so far(just a quick mental reminder today).
Yoga 25:00 [2]
This helped loosen everything up from this weekend. I think it kept me going through the day :D
Sunday Oct 4, 2015 #
Short Track Speed Skating 2:00:00 [4]
Relay warm up
One leg stability, control drills
2xChange pressure without skulling for one lap then 4 lap excel
2x20x(40sec @90%, 20sec rest)(5 min rest)
I worked on the load with pulling my leg back then pushing it forward for the finish. Drill went well, I was in really good control which doing one legged drills, when driving the right knee I have to be careful to not let my left knee collapse. Towards the end of each of the 20 intervals I would get really tired but I kept in good, strong control. I was also back up, skating with the top skater which was nice to see
All in all it was a really hard workout but I was happy with my results to form and effort!
One leg stability, control drills
2xChange pressure without skulling for one lap then 4 lap excel
2x20x(40sec @90%, 20sec rest)(5 min rest)
I worked on the load with pulling my leg back then pushing it forward for the finish. Drill went well, I was in really good control which doing one legged drills, when driving the right knee I have to be careful to not let my left knee collapse. Towards the end of each of the 20 intervals I would get really tired but I kept in good, strong control. I was also back up, skating with the top skater which was nice to see
All in all it was a really hard workout but I was happy with my results to form and effort!
Map Reading 30:00 [0]
Reviewed the long World Cup race. I already am feeling comfortable in Swiss terrain :D
Dry-Land Training 20:00 [2]
Warm up jog
Agility drills
Form drills working on stability and positioning pressure
Agility drills
Form drills working on stability and positioning pressure
Saturday Oct 3, 2015 #
Long Track Speed Skating 2:30:00 [3]
2 sessions
{
2 laps working on technique, at a technical pace
1 250m excel feeling technique
}
At first the ice felt really foreign, my form was off and I barely had any control. After 30min my skate blade came loose.
Once I got back on the ice I felt much more at home. I worked on making my strokes through feeling like I was pulling my leg back then pushing forward to complete the push. It gave me an instant amount of control and stability, great start to the season!
{
2 laps working on technique, at a technical pace
1 250m excel feeling technique
}
At first the ice felt really foreign, my form was off and I barely had any control. After 30min my skate blade came loose.
Once I got back on the ice I felt much more at home. I worked on making my strokes through feeling like I was pulling my leg back then pushing forward to complete the push. It gave me an instant amount of control and stability, great start to the season!
Biking (Warm Up/Cool Down) 1:10:00 [2]
Biked to warm up and cool down for 15 min, 3 times total. Final codlin was 25 min. I also worked on some dryland skating which felt odd, I don't yet have my muscle memories back, but it's coming along ;P
Friday Oct 2, 2015 #
Run 1:30:00 [3]
-1mi warm up
-10 min stretching
-35 min run
-1x300m sprint @ 100%
-8x100m sprint @90%
-1mi cool down
-General Strength training
-10 min stretching
-35 min run
-1x300m sprint @ 100%
-8x100m sprint @90%
-1mi cool down
-General Strength training
Yoga 25:00 [2]
Run 5 [2]
I just went for a really short run... ya know... just because I can
Thursday Oct 1, 2015 #
Yoga 25:00 [2]
Run 1:05:00 [4] 9.5 mi (6:51 / mi)
I've done one of these ones per week for the last week. Each time I've improved by 20sec per km! Super happy about it!
C • Colours 36