Training Log Archive: Jan Erik NaessIn the 31 days ending Jan 31, 2016:
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Sunday Jan 31, 2016 #
Note
slept:9.0
Note
I was doing a quick analysis over how my Cross Country season went this fall. Basically what I got from it was that in 9 weeks I was able to improve my long distance runs by over 1min per km.
That makes me confident that it is okay for me to run a smaller amount of miles for the first 5-7 weeks of track season. This will mean that I build a strong base, because running with the middle distance group means that we do fairly low millage, but strong intervals, and average 30-40 miles a week. This also means that I will be doing lower body workouts, core workouts and upper body workouts, all of which I feel are a great way to get a strong all around body for when I go into longer distance later in the season.
The great part about the track season versus XC, is that it's 20 weeks long! So I have ample time to develop my base, and then I plan on doing more long runs and longer workouts so that I can easily run a 10km course while orienteering at top speed.
That makes me confident that it is okay for me to run a smaller amount of miles for the first 5-7 weeks of track season. This will mean that I build a strong base, because running with the middle distance group means that we do fairly low millage, but strong intervals, and average 30-40 miles a week. This also means that I will be doing lower body workouts, core workouts and upper body workouts, all of which I feel are a great way to get a strong all around body for when I go into longer distance later in the season.
The great part about the track season versus XC, is that it's 20 weeks long! So I have ample time to develop my base, and then I plan on doing more long runs and longer workouts so that I can easily run a 10km course while orienteering at top speed.
8 AM
Rolling 10:00 [1]
Rolled out to relax my muscles before the run
10 AM
Orienteering 51:00 [3] 7.4 km (6:54 / km) +100m 6:27 / km
Note:
This was just a training run, there were no controls, or even flags, so it likely may have been faster, and a bit smoother. Several of my slow downs were because I double checked my location. Also note that there was a large amount of change in location of underbrush, with some areas being newly cleared and others newly overgrown.
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
Course Run Down:
1. Going to this I had to follow the trail, it was absurdly dense forest until the point that I cut in, but my dad told me that was where I should go anyways. Going to it I tried to focus on a decent compass bearing, while checking off the first river. I was only slightly focused, but enough to keep it fairly clean.
2. I had to take the trail, I did almost no reading ahead which was dumb, but was more looking for an easy point to go off of the trail. I kept to open forest and went right over the hill into the river junction
3. Note. the green was all cleared I used the swamp and lake as handrails.
When going up the hill I noticed that I had a bad compass bearing and also wasn't sure what I need to be looking for, so I corrected quickly.
4(F). I had a compass bearing and could see far ahead, checked off the swamp and ran down into the re-entrant. I got fairly confused the the density of forest at where the control was actually ended up being light green
5(G). I ran over the hill instead of up the river because I felt like it was easier running, I hit the little river and couldn't go in because the green had overgrown. I unneeded up going as close to G as I could.
6(A). I crossed the easiest part of the top of the hill and ran along, pushing though the dense terrain. I had very poor contact with my map, but realized that and relaxed, and looked closer at the map, and finally understood that there was a sale between two hills, not one slope.
7.(B). I could see the swamp easily and flew by it, keeping to the east(the gps is off a little)
8(D). The green had over grown all the way till when I crossed, I headed down the spur, but didn't have my control in mind until already at the river.
9(E). Followed the river up and ran along the easiest side.
10(C). I wanted to cut off at the river junction but it was too else, so I had to just follow the easiest route. I had a compass bearing to get me to the right river.
11. I left without a solid plan. I hit the largest of the re-entrants and that should've been a checkpoint for me to check and see where I was. After that I was looking for those two hill tops to the west, but I saw another one which wasn't marked, and I assumed that was the east hill. Then I didn't look at my map well enough to see that there was a larger hill that should've been easily visible. It all happened because I didn't focus enough on a plan and keep track of where I was going. There was also a river where I got mixed up in.
12. Ran up the hill to relax on the on a trail, and hopped down. I hit the river banks and had to search a little to find the river junction. Once I found that I headed along the south side of the river.
From there I ran up jogged back with my dad.
Analysis:
-Today wasn't very smooth. I was using a running form instead of a relaxed orienteering form. I figure that will come with a for more o-trainings.
-I did a very very poor job at keeping contact with the map. I need to be more consumed with planning and checking things off than trying to look ahead of me and not connect it to the map. As soon as I can get my orienteering form back I should be able to relax and start thinking how I do when I am map reading. This will be a major part of developing my orienteering skills this spring
-I need to have a solid plan and execute it precisely.
-I did a good job not going too far and double checking when I was aware that I wasn't focusing. I need to bring it all back it for a smoother, faster run
This was just a training run, there were no controls, or even flags, so it likely may have been faster, and a bit smoother. Several of my slow downs were because I double checked my location. Also note that there was a large amount of change in location of underbrush, with some areas being newly cleared and others newly overgrown.
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
Course Run Down:
1. Going to this I had to follow the trail, it was absurdly dense forest until the point that I cut in, but my dad told me that was where I should go anyways. Going to it I tried to focus on a decent compass bearing, while checking off the first river. I was only slightly focused, but enough to keep it fairly clean.
2. I had to take the trail, I did almost no reading ahead which was dumb, but was more looking for an easy point to go off of the trail. I kept to open forest and went right over the hill into the river junction
3. Note. the green was all cleared I used the swamp and lake as handrails.
When going up the hill I noticed that I had a bad compass bearing and also wasn't sure what I need to be looking for, so I corrected quickly.
4(F). I had a compass bearing and could see far ahead, checked off the swamp and ran down into the re-entrant. I got fairly confused the the density of forest at where the control was actually ended up being light green
5(G). I ran over the hill instead of up the river because I felt like it was easier running, I hit the little river and couldn't go in because the green had overgrown. I unneeded up going as close to G as I could.
6(A). I crossed the easiest part of the top of the hill and ran along, pushing though the dense terrain. I had very poor contact with my map, but realized that and relaxed, and looked closer at the map, and finally understood that there was a sale between two hills, not one slope.
7.(B). I could see the swamp easily and flew by it, keeping to the east(the gps is off a little)
8(D). The green had over grown all the way till when I crossed, I headed down the spur, but didn't have my control in mind until already at the river.
9(E). Followed the river up and ran along the easiest side.
10(C). I wanted to cut off at the river junction but it was too else, so I had to just follow the easiest route. I had a compass bearing to get me to the right river.
11. I left without a solid plan. I hit the largest of the re-entrants and that should've been a checkpoint for me to check and see where I was. After that I was looking for those two hill tops to the west, but I saw another one which wasn't marked, and I assumed that was the east hill. Then I didn't look at my map well enough to see that there was a larger hill that should've been easily visible. It all happened because I didn't focus enough on a plan and keep track of where I was going. There was also a river where I got mixed up in.
12. Ran up the hill to relax on the on a trail, and hopped down. I hit the river banks and had to search a little to find the river junction. Once I found that I headed along the south side of the river.
From there I ran up jogged back with my dad.
Analysis:
-Today wasn't very smooth. I was using a running form instead of a relaxed orienteering form. I figure that will come with a for more o-trainings.
-I did a very very poor job at keeping contact with the map. I need to be more consumed with planning and checking things off than trying to look ahead of me and not connect it to the map. As soon as I can get my orienteering form back I should be able to relax and start thinking how I do when I am map reading. This will be a major part of developing my orienteering skills this spring
-I need to have a solid plan and execute it precisely.
-I did a good job not going too far and double checking when I was aware that I wasn't focusing. I need to bring it all back it for a smoother, faster run
C • 11 2
Saturday Jan 30, 2016 #
Note
slept:8.0
9 AM
Biking 40:00 [2]
Easy bike because I'm going orienteering tomorrow and I need a recovery day but that won't happen so I took it easy today :)
10 AM
Upper Body Workout 30:00 [3]
3x10 pull ups
2x20 push ups 20,15
3x15 pull ups from laying down
2x20 arm raises in plank
2x20 fron and side arm raises w/ 8lbs
2x30 sec running form w/ 12lbs
2x20 push ups 20,15
3x15 pull ups from laying down
2x20 arm raises in plank
2x20 fron and side arm raises w/ 8lbs
2x30 sec running form w/ 12lbs
General Strength 10:00 [1]
Hurdle Mobility + ups and downs w/ hurdles
Friday Jan 29, 2016 #
Note
slept:7.25
7 AM
Yoga 30:00 [2]
25 min yoga
5 min core
5 min core
3 PM
Run (Warm Up) 15:00 [2] 2.0 mi (7:30 / mi)
4 PM
Run 1:00:00 [3]
6x60min sprint, 10m build
3-4 min rest in between each one
3.7-3.8 I didn't have spikes though
3-4 min rest in between each one
3.7-3.8 I didn't have spikes though
5 PM
Run (Cool Down) 10:00 [2]
Lower Body Workout (Power/Speed) 30:00 [3]
Rocket Jumps from Bench 4x10
Water Pumps 2x40 Fast
High Rolls 3x10 Fast
Step Ups 2x20 Fast
Push Press 3x10 Fast
Hip Work
Water Pumps 2x40 Fast
High Rolls 3x10 Fast
Step Ups 2x20 Fast
Push Press 3x10 Fast
Hip Work
Thursday Jan 28, 2016 #
Note
slept:7.75
7 AM
Yoga 30:00 [2]
25 min yoga
5 min core
5 min core
3 PM
Run 40:00 [3] 8.6 km (4:39 / km)
40 min run at a fairly good pace. I started to feel like more of a runner today and my form wasn't as sloppy :)
General Strength 5:00 [1]
lunges
4 PM
Run 15:00 [3] 0.8 mi (18:45 / mi)
8x50m strides
Smooth, relaxed, and powerful.
Smooth, relaxed, and powerful.
Core 10:00 [4]
30sec on 15sec off:
Row Boats
Bicycle Normal
Bicycle Backwards
Flutter Kick
Alternating legs being vertical
Plank 60sec
Side Plank 45 sec(both sides)
I think I'm missing a few more...
Row Boats
Bicycle Normal
Bicycle Backwards
Flutter Kick
Alternating legs being vertical
Plank 60sec
Side Plank 45 sec(both sides)
I think I'm missing a few more...
General Strength 5:00 [1]
Hurdle Mobility
6 PM
Short Track Speed Skating 1:10:00 [2]
I forgot to pack my skates in by bag this morning because I didn't know that I would be skating, so I ended up using the club's skates which were pretty bad, so I didn't go hard at all. Just a few laps though to hold off Magnus ;P
Wednesday Jan 27, 2016 #
Note
slept:9.5
3 PM
General Strength 5:00 [1]
Lunges
Run 30:00 [3] 6.4 km (4:41 / km) +15m 4:38 / km
Fairly fast paced run because we were having a good time and that kept pushing the speed. Definitely felt like more of a runner than in past days
4 PM
Run 10:00 [3] 0.8 km (12:30 / km)
8x50m sprints
Upper Body Workout 30:00 [3]
2x20 push ups, lifting arms at the bottom (20,10) my arms were dead
3x8 pull ups(hard way)
2x20(each arm) plank raising arm(keeping hips still)
3x15 pull ups from weight lifting bar
2x15 straight and side arm lifts w/ 5lbs (20,15)
2x30sec exaggerated form(sitting) w/ 15lbs in each arm
I was lifting lighter weights and performing a little worse. This isn't because I was doing poorly, in fact it is because my muscle are tired. After a few more weeks my muscles will be able to be tired and perform better. Slow and steady wins the race ;P
3x8 pull ups(hard way)
2x20(each arm) plank raising arm(keeping hips still)
3x15 pull ups from weight lifting bar
2x15 straight and side arm lifts w/ 5lbs (20,15)
2x30sec exaggerated form(sitting) w/ 15lbs in each arm
I was lifting lighter weights and performing a little worse. This isn't because I was doing poorly, in fact it is because my muscle are tired. After a few more weeks my muscles will be able to be tired and perform better. Slow and steady wins the race ;P
5 PM
General Strength 5:00 [1]
Hurdle Mobility
Tuesday Jan 26, 2016 #
Note
slept:7.0
I am going to start trying to be in bed by 9:15 so that I get more sleep
7 AM
Yoga 30:00 [2]
25min yoga
5min core
5min core
3 PM
General Strength 5:00 [1]
Lunges
Run 15:00 [3] 3.0 km (5:00 / km)
15min warm up, the pace was too fast for warmup
4 PM
Run 25:00 [4] 4.0 km (6:15 / km) +30m 6:01 / km
2x4x200m hill sprints
31,33,33,32
31,34,33,33
I was surprisingly tired, especially after the second set. I think that was largely because I am not yet in the running gear, it'll come in time though :)
31,33,33,32
31,34,33,33
I was surprisingly tired, especially after the second set. I think that was largely because I am not yet in the running gear, it'll come in time though :)
General Strength 15:00 [2] 1.3 km (11:32 / km)
Dynamic Stretches
Strides
Strides
Run 15:00 [2] 2.5 km (6:00 / km)
Cool down jog. I made sure it was at a much more reasonable pace than our warm up
5 PM
Upper Body Workout 30:00 [3]
3x15 squats w/ 1x25lbs
2x20(each leg) helicopters w/ 2x15lbs
2x20(each leg) side squats w/ 2x10lbs
3x15(each leg) one legged squat w/ 2x10lbs
At first I was going too low on my squats which was making my tendons make a weird clicking feeling, so I told my coach about it and he said to go a little higher and that helped a lot!
2x20(each leg) helicopters w/ 2x15lbs
2x20(each leg) side squats w/ 2x10lbs
3x15(each leg) one legged squat w/ 2x10lbs
At first I was going too low on my squats which was making my tendons make a weird clicking feeling, so I told my coach about it and he said to go a little higher and that helped a lot!
9 PM
Rolling 10:00 [1]
Monday Jan 25, 2016 #
4 PM
Run 39:00 [3] 8.0 km (4:53 / km)
slept:7.5
Decently paced run, harder than a recovery, but still a fair amount left in reserve.
My running form is starting to come back together, I think that it will take another week or two though. I'm glad that I start running last week :)
My running form is starting to come back together, I think that it will take another week or two though. I'm glad that I start running last week :)
Run (Strides) 10:00 [3]
10x50m sprints
6 PM
Rolling 10:00 [1]
My hamstrings were sooo tight because I had to skip early-bird gym, where I normally do yoga :/
8 PM
Map Reading 20:00 [0]
Looked at this... 7-8 is actually crazy! Easiest route is just to go low
http://www.tulospalvelu.fi/gps/20140611wcupM/?v=m
Focused on reading from next control to current when planning. This helped with almost every control t avoid traps.
http://www.resultfellows.com/reittiharveli/gadget/...#
I practiced reading the control descriptions on every control that could've been tricky to find. Very confident about that, and I'll continue working on it :)
http://kartat.meronen.net/maps/show_map.php?user=j...
http://www.tulospalvelu.fi/gps/20140611wcupM/?v=m
Focused on reading from next control to current when planning. This helped with almost every control t avoid traps.
http://www.resultfellows.com/reittiharveli/gadget/...#
I practiced reading the control descriptions on every control that could've been tricky to find. Very confident about that, and I'll continue working on it :)
http://kartat.meronen.net/maps/show_map.php?user=j...
9 PM
Map Reading 12:00 [0]
Focused on not getting trapped along route choices and reading control descriptions
http://kartat.meronen.net/maps/show_map.php?user=j...
Double checked controls, no real traps :(
http://kartat.meronen.net/maps/show_map.php?user=j...
Lots of good traps, caught every one :D The control description for #6 means that it is on the inside barrier right??
http://kartat.meronen.net/maps/show_map.php?user=j...
http://kartat.meronen.net/maps/show_map.php?user=j...
Double checked controls, no real traps :(
http://kartat.meronen.net/maps/show_map.php?user=j...
Lots of good traps, caught every one :D The control description for #6 means that it is on the inside barrier right??
http://kartat.meronen.net/maps/show_map.php?user=j...
Sunday Jan 24, 2016 #
Note
slept:8.0 (rest day)
10 AM
Map Reading 15:00 [0]
Two sprint maps, one from Finland, one from Norway. Probably one of the hardest sprint maps I've seen, an insane amount of traps, I'll have to work on being comfortable around those..
9 PM
Map Reading 20:00 [0]
Planned controls and studies routes slowly on Middle Q map for JWOC 2016
Saturday Jan 23, 2016 #
9 AM
Run (Elliptical) 20:00 [4]
Elevation 8, resistance 13
150-180 strides per minute
150-180 strides per minute
Biking 20:00 [4]
I used this time to do some mental training and focus on one crack in the wall the entire time. After around 15min it started to become hard because my vision was getting hazy. I biked nearly at race pace(on a spinner)
10 AM
General Strength 20:00 [1]
Hurdle Mobility
Walking on heels
Walking on toes
Frankenstein
Leg Swings without holding anything it work on core
Walking on heels
Walking on toes
Frankenstein
Leg Swings without holding anything it work on core
Upper Body Workout 45:00 [4]
3x(max pull ups) 10,8,3...
2x20 pushups w/ arms by side then lifting up
2x20(each arm straight out then side) 8 lb weight
3x15 pull ups laying down
2x20 high plank, arm raises
2x30sec arm movement w/ weight
2x20 pushups w/ arms by side then lifting up
2x20(each arm straight out then side) 8 lb weight
3x15 pull ups laying down
2x20 high plank, arm raises
2x30sec arm movement w/ weight
Friday Jan 22, 2016 #
10 AM
Map Reading 5:00 [0]
slept:8.0
I'm not sure where it was from...
3 PM
General Strength 5:00 [2]
Lunges
4 PM
Run (Warm Up/Cool Down) 30:00 [2]
General Strength 30:00 [2]
Warm up:
Dynamic Stretching
Cool Down:
Rolling very slowly
Dynamic Stretching
Cool Down:
Rolling very slowly
Run 25:00 [4]
2x8min(semi-suicides) we ran on the football field for soft surface... so that meant running 80m then turning around
Thursday Jan 21, 2016 #
7 AM
Yoga 30:00 [2]
slept:8.0
25min yoga
5min core
5min core
10 AM
Map Reading 10:00 [0]
Some maps during study hall, I forget where they were from, nice hills though so pretty relavent
3 PM
General Strength 5:00 [1]
Lunges
4 PM
Run 45:00 [3] 7.4 km (6:05 / km) +26m 5:59 / km
30min easy
8x50m sprints
8x50m sprints
5 PM
Upper Body Workout 30:00 [3]
3x7 pull ups(hard way)
3x10 pushups with arms by the side
3x10 bar ups
2x10(each arm) plank arm lifts
2x10(forward and side) straight arm lifts (8lbs)
2x30sec arm swing (4lbs)
3x10 pushups with arms by the side
3x10 bar ups
2x10(each arm) plank arm lifts
2x10(forward and side) straight arm lifts (8lbs)
2x30sec arm swing (4lbs)
7 PM
Short Track Speed Skating 1:00:00 [2]
4,3,2,1,2,3,4 lap warm up
2x4 lap passing drill(pass each lap)
4x4lap passing drill(one pass)
I skated with the slower group, I pretty much went there to see my friends and get on the ice
2x4 lap passing drill(pass each lap)
4x4lap passing drill(one pass)
I skated with the slower group, I pretty much went there to see my friends and get on the ice
Wednesday Jan 20, 2016 #
7 AM
Yoga 10:00 [2]
Had to take a test so I cut off yoga a bit short :(
I'm excited to do more, I will be needing it now that running is starting, can't let myself get injured ;P
I'm excited to do more, I will be needing it now that running is starting, can't let myself get injured ;P
10 AM
Map Reading 10:00 [0]
A few forest maps from MapsGallery during study hall ;P
3 PM
Run 35:00 [3] 6.8 km (5:09 / km) +15m 5:05 / km
Lounges
30min run, first half slower than second half
8x50m strides
30min run, first half slower than second half
8x50m strides
4 PM
Lower Body Workout 1:00:00 [4]
2x15 squats w/ 25lbs
2x30(on each leg) helicopters w/10lbs in each hand
3x15(on each leg) single leg dips
2x30 hami workout... pulling a yoga ball in while keeping butt level
2x40(each leg) side push w/ tension
I'm really excited to be in the middle distance groups for track, because we'll be doing a decent amount of running 30-40mi a week, and then some great core workouts, working on lower body 2 times a week and upper body 1 time a week. This will make training so much easier this year because I won't have to figure out these workouts on my own and do them at home.
Very excited for our 17 week track season!
2x30(on each leg) helicopters w/10lbs in each hand
3x15(on each leg) single leg dips
2x30 hami workout... pulling a yoga ball in while keeping butt level
2x40(each leg) side push w/ tension
I'm really excited to be in the middle distance groups for track, because we'll be doing a decent amount of running 30-40mi a week, and then some great core workouts, working on lower body 2 times a week and upper body 1 time a week. This will make training so much easier this year because I won't have to figure out these workouts on my own and do them at home.
Very excited for our 17 week track season!
5 PM
Rolling 10:00 [2]
Slowly rolled out each leg, I instantly felt how much that it will help with recovery!
Tuesday Jan 19, 2016 #
10 AM
Map Reading 15:00 [0]
http://www.routegadget.ch/binperl/reitti.cgi?act=m...
When there weren't good attack points I made handrails with densities and boulders, which made pretty much every one of my routes safe :P
When there weren't good attack points I made handrails with densities and boulders, which made pretty much every one of my routes safe :P
3 PM
Dry-Land Training (Warm Up/Cool Down) 5:00 [1]
Lounging matrix
4 PM
Run 55:00 [3] 7.7 km (7:09 / km) +15m 7:04 / km
I had an easy run, the first one of the year with the XC/Track team. I will take the next two weeks easy, slowly building up so that I don't injure myself... that would be a bad start to the season!
and 8x50m sprints
and 8x50m sprints
5 PM
General Strength 15:00 [3]
4x1min core
General strength drills
General strength drills
7 PM
9 PM
Map Reading 10:00 [0]
Red Course of Georgie Navigator:
http://racerpal.com/gadget/cgi-bin/reitti.cgi?act=...
http://racerpal.com/gadget/cgi-bin/reitti.cgi?act=...
http://racerpal.com/gadget/cgi-bin/reitti.cgi?act=...
http://racerpal.com/gadget/cgi-bin/reitti.cgi?act=...
Monday Jan 18, 2016 #
Note
I watched "That Sugar Film" tonight, and I'm a very healthy eater, and I never go crazy on bad foods... but I do eat. I thought that it was an incredible movie to watch.
It did an amazing job illustrating how though the experiment he only had 40g of sugar a day, and that was pretty much what he had been eating before, but what changed was that it was artificially made sugar. They explained why that was what added fats, made mood swings, and just kept you fuzzy.
After just having my 8th concussion, though it was a light one, I got to experience some of the terrible effects that that has on me. It gives be mood swings, and actually changes who I am as a person, and I can't even realize when it happens. It's only after when I reflect on it that I'm mind f@$#ed.
I saw many similarities with what sugar does, and I am going to made a large effort to only eat good sugars and cut off almost all fake ones. This is not only to boost my mind and well being, but to make sure that I can reach my full potential as an athlete.
I highly record watching "That Sugar Film" if you are looking to get stronger, be more fit, lose weight, feel better, or just become a more stable, happy person. I'm fairly sure that it's on Netflix :)
It did an amazing job illustrating how though the experiment he only had 40g of sugar a day, and that was pretty much what he had been eating before, but what changed was that it was artificially made sugar. They explained why that was what added fats, made mood swings, and just kept you fuzzy.
After just having my 8th concussion, though it was a light one, I got to experience some of the terrible effects that that has on me. It gives be mood swings, and actually changes who I am as a person, and I can't even realize when it happens. It's only after when I reflect on it that I'm mind f@$#ed.
I saw many similarities with what sugar does, and I am going to made a large effort to only eat good sugars and cut off almost all fake ones. This is not only to boost my mind and well being, but to make sure that I can reach my full potential as an athlete.
I highly record watching "That Sugar Film" if you are looking to get stronger, be more fit, lose weight, feel better, or just become a more stable, happy person. I'm fairly sure that it's on Netflix :)
10 AM
Yoga 25:00 [2]
Yoga with mom... the true yogi of the house!
9 PM
Map Reading 20:00 [0]
SOW from last year
http://www.routegadget.ch/binperl/reitti.cgi?act=m...
http://www.routegadget.ch/binperl/reitti.cgi?act=m...
http://www.routegadget.ch/binperl/reitti.cgi?act=m...
I worked on only focusing on what needed to be seen, and making sure that I was always able to be in contact with the map. That meant checking of large features and looking ahead to checkpoints. In the last map, going to control 18, I know that I would have really had to zone in and focus after completely booking it down the hill. So I'd aim for the trail then use it as an attack point. For that same race it would been best if I walked to the first control...
I felt that I did a fairly good job keeping focused on what needed to be seen, checking off things as I came into the control, and not getting confuzzled be all of those contours.
http://www.routegadget.ch/binperl/reitti.cgi?act=m...
http://www.routegadget.ch/binperl/reitti.cgi?act=m...
http://www.routegadget.ch/binperl/reitti.cgi?act=m...
I worked on only focusing on what needed to be seen, and making sure that I was always able to be in contact with the map. That meant checking of large features and looking ahead to checkpoints. In the last map, going to control 18, I know that I would have really had to zone in and focus after completely booking it down the hill. So I'd aim for the trail then use it as an attack point. For that same race it would been best if I walked to the first control...
I felt that I did a fairly good job keeping focused on what needed to be seen, checking off things as I came into the control, and not getting confuzzled be all of those contours.
Sunday Jan 17, 2016 #
7 AM
Map Reading 45:00 [0]
I read about 10 maps that Sofie had sent me from past training camps, which was nice because I didn't have any service so I couldn't do much while waiting for people to get up...
I focused on having safe yet fast route choices. And made sure that they were route choices that I could handle.
For the sprint maps, I started to read them better as time went on. I will just have to get better and better at understanding them.
For the forest maps, I still feel that my major errors will come from being tired while climbing up hills where I have nothing to use but a compass bearing
I focused on having safe yet fast route choices. And made sure that they were route choices that I could handle.
For the sprint maps, I started to read them better as time went on. I will just have to get better and better at understanding them.
For the forest maps, I still feel that my major errors will come from being tired while climbing up hills where I have nothing to use but a compass bearing
10 AM
Hockey 15:00 [3]
A bit too cold to stay out there any longer...
Saturday Jan 16, 2016 #
Hockey 2:00:00 [3]
We played pond hockey for a really long time. It was pretty tiring but I made sure not to push myself too hard.
2 one hour sessions
2 one hour sessions
Friday Jan 15, 2016 #
Note
(sick)
Feeling much better today, hopefully I'll be well by tomorrow :D
On another note, I will start running as soon as I am no longer sick! Time to kickstart the season ;P
On another note, I will start running as soon as I am no longer sick! Time to kickstart the season ;P
Map Reading 10:00 [0]
http://www.guedels.ch/karten/show_map.php?user=jon...
It took a little while to get into the map and understand which contours were up and which were down... I think I would take the lower route when going to #7, following up the re-entrant, to the train, hopping off at the river and coming down from the hill, weaving through the smaller hills as I approached 7, paralleling the trail.
Really technical map that I'll have to look at again soon.
It took a little while to get into the map and understand which contours were up and which were down... I think I would take the lower route when going to #7, following up the re-entrant, to the train, hopping off at the river and coming down from the hill, weaving through the smaller hills as I approached 7, paralleling the trail.
Really technical map that I'll have to look at again soon.
12 PM
Orienteering 2:00:00 [1]
Walked the madness course to pick up controls, because I can't run till Tuesday...
I can already tell this will be another hard beginning of the season with my hip flexors, good things I'm going to start training early :)
Navigation wise it went fairly well, I was talking a lot with my friend and not really looking at the map, so I had a few errors coming into controls but none by over 15m. I can't wait to actually run a race!
I can already tell this will be another hard beginning of the season with my hip flexors, good things I'm going to start training early :)
Navigation wise it went fairly well, I was talking a lot with my friend and not really looking at the map, so I had a few errors coming into controls but none by over 15m. I can't wait to actually run a race!
6 PM
Map Reading 20:00 [0]
Two sprint maps and a forest map from norway. I found an app on my iPhone where people upload maps and you just scroll to the areas where they are to see them, so I tried it out.
I noticed that any kind of spent map where it's nice and open with decent streets I'm comfortable and calm in. But those swiss maps where its all small corridors and not direct routes that mess me up by freaking me out.
I need to work on my confidence with navigating in those kinds of sprint terrains, and the one specifically for JWOC, which I like a bit more because its houses. It cannot be underestimated the insane difficulty of that course though, I know it'll be though..
I noticed that any kind of spent map where it's nice and open with decent streets I'm comfortable and calm in. But those swiss maps where its all small corridors and not direct routes that mess me up by freaking me out.
I need to work on my confidence with navigating in those kinds of sprint terrains, and the one specifically for JWOC, which I like a bit more because its houses. It cannot be underestimated the insane difficulty of that course though, I know it'll be though..
Thursday Jan 14, 2016 #
Note
(sick)
I slept with my head up, that helped a lot and I'm starting to feel better today :)
Note
I have been working on planning out which maps to use for trainings this spring. I've been picking what type of orienteering is best for each one so that I can get the most out of each :D I have my dad to guide me, but that's all, so I was wondering if you folks knew of any other good orienteering training types to use, here are the ones I know of and are planning with:
-Star-O
*(or butterfly-o as Raphael says ;) Where you have a loop of controls then come back and do another small loops several times)
-Contouring
*(we don't have many hills, but I need goo practice with compass bearings up hills and getting a feel for elevation differences)
-Hills then technical
*(This will be important for swiss climbing and technical terrain. Keep focus!)
-Line-O
*(Follow a precise route and keep to it. Come back and say where the flags were hung to show that you did it right)
-Corridor-O
*(The newest and coolest addition to my repertoire of training techniques. Great for allowing you to use an area twice, improve your feeling for distance)
-Compass Bearing
*(I need to work on my bearings in dense terrain, with as much incline as I can find...we have the terrain at least xD)
-Star-O
*(or butterfly-o as Raphael says ;) Where you have a loop of controls then come back and do another small loops several times)
-Contouring
*(we don't have many hills, but I need goo practice with compass bearings up hills and getting a feel for elevation differences)
-Hills then technical
*(This will be important for swiss climbing and technical terrain. Keep focus!)
-Line-O
*(Follow a precise route and keep to it. Come back and say where the flags were hung to show that you did it right)
-Corridor-O
*(The newest and coolest addition to my repertoire of training techniques. Great for allowing you to use an area twice, improve your feeling for distance)
-Compass Bearing
*(I need to work on my bearings in dense terrain, with as much incline as I can find...we have the terrain at least xD)
7 AM
Dry-Land Training 30:00 [1]
Spinning
9 PM
Map Reading 10:00 [0]
The M-20 Long from the Flying Pig
Wednesday Jan 13, 2016 #
Note
(sick)
Really not feeling well... My eyes are glazed over, I have such a stuffed nose that I haven't tasted my food all day :(
7 AM
Dry-Land Training 30:00 [1]
Spinning
My legs are feeling fairly tight, I'd like to do some rolling tomorrow, but very very light. I can't increase my blood pressure too much because I got a really light concussion. No severe side effects from that other than I'm just a bit off
My legs are feeling fairly tight, I'd like to do some rolling tomorrow, but very very light. I can't increase my blood pressure too much because I got a really light concussion. No severe side effects from that other than I'm just a bit off
12 PM
Map Reading 15:00 [0]
Three swiss maps that Sofie had run on, I just looked at them on my phone.
Noticeable point: I will need to work on compass bearings up and down hills
Noticeable point: I will need to work on compass bearings up and down hills
5 PM
Map Reading 1:00:00 [0]
I finished cleaning up my maps and organizing them. I reviewed probably over 20 maps, quickly picking out the hard controls and planning them out. It was fun switching from terrains super quickly, and made me continuously adapt to them for route choices.
I realized that one of my big flaws in my orienteering is that I don't yet know my abilities with climbing for route choice purposes. I'll have to organize trainings to fix that ;P
If anyone has links to hilly maps I'd be interested in checking them out! I've reviewed the first 20 pages of Swiss maps on World Of O so far this year ;P
I realized that one of my big flaws in my orienteering is that I don't yet know my abilities with climbing for route choice purposes. I'll have to organize trainings to fix that ;P
If anyone has links to hilly maps I'd be interested in checking them out! I've reviewed the first 20 pages of Swiss maps on World Of O so far this year ;P
Tuesday Jan 12, 2016 #
Note
(sick)
7 AM
Long Track Speed Skating 30:00 [1]
Spinning
4 PM
Map Reading 45:00 [0]
Reviewed miclaria's sprint map... I can see why it was hard, that's not like any kind on a North American sprint!
I also organized my maps and looked over them as each one was put away and reviewed route choices, picking quiet a few better ones now versus when they were made... No surprise there though :P
I also organized my maps and looked over them as each one was put away and reviewed route choices, picking quiet a few better ones now versus when they were made... No surprise there though :P
Monday Jan 11, 2016 #
Note
(sick)
7 AM
Dry-Land Training 30:00 [1]
Spinning in early bird gym.
I feel sick and tired...
I feel sick and tired...
Sunday Jan 10, 2016 #
7 AM
Dry-Land Training 15:00 [2]
Spinning
8 AM
Long Track Speed Skating 40:00 [3]
3x500m excel(technical)
4x250m excel(technical
2xrolling start
4x250m excel(technical
2xrolling start
Run 10:00 [2]
Flushing out legs
10 AM
Dry-Land Training 30:00 [3]
Spinning
Dynamic Stretching
Stairs
Dynamic Stretching
Stairs
Long Track Speed Skating 1:21 [5]
I couldn't get my mind into the right state. I felt sick and just had a lack of energy, so my kick wasn't there. Not one of my better races...
12 PM
Long Track Speed Skating (Fun race) 8:00 [4]
Saturday Jan 9, 2016 #
7 AM
Dry-Land Training 30:00 [3]
Spinning
Triangle Drill
Triangle Drill
8 AM
Long Track Speed Skating 45:00 [3]
2 laps
5x250m excel
2xrolling starts
-I worked on feeling my pushes(pull back for load and don't have my chest too low)
-For the rolling starts I have a much more powerful, slower start. Felt a lot more controlled than yesterday
5x250m excel
2xrolling starts
-I worked on feeling my pushes(pull back for load and don't have my chest too low)
-For the rolling starts I have a much more powerful, slower start. Felt a lot more controlled than yesterday
Run 10:00 [2]
Flushing out lactic acid
9 AM
Dry-Land Training (1500m Warmp-Up) 40:00 [3]
Spinning
Sprints
Dynamic Stretching
Stairs
Triangle Drill
Several Explosive Jumps
On Ice:
-Several smooth laps feeling my pushes and making them strong
-One Rolling Start
Sprints
Dynamic Stretching
Stairs
Triangle Drill
Several Explosive Jumps
On Ice:
-Several smooth laps feeling my pushes and making them strong
-One Rolling Start
Long Track Speed Skating (1500m) 2:03 [5]
Race started well. First laps were easy, then I settled in too much. I was shocked to see the last lap come up and never got to build it.
11 AM
Dry-Land Training 30:00 [3]
Spinning
Dynamic Warmup
Excels(on ice)
Dynamic Warmup
Excels(on ice)
Long Track Speed Skating 8:30 [5] 5.0 km (1:42 / km)
Pretty dang back 5000m
I went into it feeling tired, with no kick, and I came out of it with no kick and 0 drive...
I went into it feeling tired, with no kick, and I came out of it with no kick and 0 drive...
12 PM
Long Track Speed Skating 15:00 [2]
Spinning(cooling down easy)
Friday Jan 8, 2016 #
Dry-Land Training 1:30:00 [3]
Warmup for warm up and 2 races
8 AM
Long Track Speed Skating 45:00 [3]
500m
excels
rolling starts
excels
rolling starts
Thursday Jan 7, 2016 #
5 PM
Dry-Land Training 10:00 [3]
Spinning
Technicord
Technicord
6 PM
Long Track Speed Skating 1:00:00 [3]
5x500m
2x250m excel
500m
2xrolling start
2xstanding start
2x250m excel
500m
2xrolling start
2xstanding start
7 PM
Dry-Land Training 25:00 [3]
Spinning
Drill
Drill
Wednesday Jan 6, 2016 #
Long Track Speed Skating (Tappering) 1:10:00 [2]
3x500m These went well, I needed to have a better build on my corner though
2x250m excel
1 power skate
2 rolling starts
2 standing starts
Two very important notes:
-The key to doing your best is being confident that you can get it, and not letting fear make you anxious, you need to confidently chase down what you're shooting for
-For a powerful start I need to slowly go into my position, but start a tad higher, pinching my right hip in(this engages my glute) then lowering a little more. This allows for a powerful start but I need to still engage that every push on the start.
2x250m excel
1 power skate
2 rolling starts
2 standing starts
Two very important notes:
-The key to doing your best is being confident that you can get it, and not letting fear make you anxious, you need to confidently chase down what you're shooting for
-For a powerful start I need to slowly go into my position, but start a tad higher, pinching my right hip in(this engages my glute) then lowering a little more. This allows for a powerful start but I need to still engage that every push on the start.
5 PM
Dry-Land Training 20:00 [2]
Spinning
Talked to Coach Sue about pushes. She basically said I just need to slowly working on where my push goad...slow and steady wins the race!
Talked to Coach Sue about pushes. She basically said I just need to slowly working on where my push goad...slow and steady wins the race!
7 PM
Dry-Land Training 30:00 [2]
Spinning
Turn band
12 pull ups
Turn band
12 pull ups
Tuesday Jan 5, 2016 #
5 PM
Dry-Land Training 45:00 [3]
Jogging
Dynamic Stretching
Drills(triangle drill with pull on floor recovery)
Dynamic Stretching
Drills(triangle drill with pull on floor recovery)
6 PM
Short Track Speed Skating 20:00 [3]
3x9 lap warmup(building)
2x3 rolling starts
I fell and didn't feel good after so I got off and watched. I think I'm alright though :)
Skipped first 3 periods of school to relax
2x3 rolling starts
I fell and didn't feel good after so I got off and watched. I think I'm alright though :)
Skipped first 3 periods of school to relax
Monday Jan 4, 2016 #
Map Reading 10:00 [0]
http://www.guedels.ch/karten/show_map.php?user=rem...
I focused on knowing what I would see and making sure that I picked the fastest, and safest route
It went very smoothly, I lost this kind of a map where you can just pop from one hill to the other, and just zoom along!
I focused on knowing what I would see and making sure that I picked the fastest, and safest route
It went very smoothly, I lost this kind of a map where you can just pop from one hill to the other, and just zoom along!
5 PM
Dry-Land Training 20:00 [2]
Spinning
Technicord
Technicord
6 PM
Long Track Speed Skating 1:30:00 [3]
2 lap warmup
2x500m
2xrolling start
2xstanding start
3x250m excel
2x800m @31-32
On the straight away pushed my butt flops out. I need to project forward. This will make it more fluid and increase power/efficiency
2x500m
2xrolling start
2xstanding start
3x250m excel
2x800m @31-32
On the straight away pushed my butt flops out. I need to project forward. This will make it more fluid and increase power/efficiency
7 PM
Dry-Land Training 30:00 [2]
Spinning
14 pullups
14 pullups
Sunday Jan 3, 2016 #
9 AM
Map Reading 25:00 [0]
http://doma.orienteering.asn.au/show_map.php?user=...
I spent time analyzing routes that I would pick instantly and then figure out my pros and cons to how I was thinking. I need to make it more intense and fast paced.
http://doma.orienteering.asn.au/show_map.php?user=...
It's hard to focus on my own route when I can't take their's off...
http://www.orientabonito.fr/doma/show_map.php?user...
Focused on planning my route my keeping in contact with the map and understand my handrails. Went very well, I would just need to be careful in the areas of low visibility
http://www.guedels.ch/karten/show_map.php?user=rem...
The beginning would've been slow because I was really focusing on predicting what the terrain was like to keep within the boundaries. Then I could smoothen out my running and just contour
I spent time analyzing routes that I would pick instantly and then figure out my pros and cons to how I was thinking. I need to make it more intense and fast paced.
http://doma.orienteering.asn.au/show_map.php?user=...
It's hard to focus on my own route when I can't take their's off...
http://www.orientabonito.fr/doma/show_map.php?user...
Focused on planning my route my keeping in contact with the map and understand my handrails. Went very well, I would just need to be careful in the areas of low visibility
http://www.guedels.ch/karten/show_map.php?user=rem...
The beginning would've been slow because I was really focusing on predicting what the terrain was like to keep within the boundaries. Then I could smoothen out my running and just contour
6 PM
Dry-Land Training 25:00 [3]
Jogging
Dynamic Stretching
Basic Position Drills
Dynamic Stretching
Basic Position Drills
7 PM
Short Track Speed Skating 1:30:00 [3]
2 lap relay for 6min
3x50m excel/rolling start
Drills:
Loading
Triangle
Power Jump
Workout:
Pyramid @75% w/ 2 cross over corners
3x50m excel/rolling start
Drills:
Loading
Triangle
Power Jump
Workout:
Pyramid @75% w/ 2 cross over corners
Saturday Jan 2, 2016 #
Note
I almost have my whole training plan done for the season, I just need to confirm some training camps that I'll be going to and hosting :P
If you're interested:
https://docs.google.com/spreadsheets/d/1YUD-Bt2yRw...
If you're interested:
https://docs.google.com/spreadsheets/d/1YUD-Bt2yRw...
Note
Yearly Sports' Goals:
(60 hours)Map Reading ~10min per day
(60)Orienteering ~1 per week
(234)Cardio/Muscle Workouts ~4.5 per week
(156)Stretching/Recovery ~3 per week
Sports(Extra):
-Race a XC Ski Race
-1600m sub 4:35(before JWOC)
-3000m sub 9:25(before JWOC)
Speed Skating Times(season ends in two weeks):
500m 40.85
1000m 1:19.20
1500m 2:03.00
(60 hours)Map Reading ~10min per day
(60)Orienteering ~1 per week
(234)Cardio/Muscle Workouts ~4.5 per week
(156)Stretching/Recovery ~3 per week
Sports(Extra):
-Race a XC Ski Race
-1600m sub 4:35(before JWOC)
-3000m sub 9:25(before JWOC)
Speed Skating Times(season ends in two weeks):
500m 40.85
1000m 1:19.20
1500m 2:03.00
C • Plan 2
7 AM
Dry-Land Training 45:00 [2]
Spinning
Techni-cord
Triangle Drill
Rolling
Techni-cord
Triangle Drill
Rolling
Long Track Speed Skating 45:00 [3]
2 laps
2x250m excels
2 laps
2xrolling starts
2xstanding starts
2x250m excels
2 laps
2xrolling starts
2xstanding starts
8 AM
Dry-Land Training 40:00 [3]
3 laps jogging
spinning
Tech-cord
Warmup:
Sprints
Dynamic Stretching
Stairs(explosive)
Warmup(on ice):
2 laps
excel
rolling start
standing start
spinning
Tech-cord
Warmup:
Sprints
Dynamic Stretching
Stairs(explosive)
Warmup(on ice):
2 laps
excel
rolling start
standing start
Long Track Speed Skating (500m) 41 [5]
41.2 500m
Rough start but a strong lap(other than a poor first corner)
11.4
29.6
Rough start but a strong lap(other than a poor first corner)
11.4
29.6
9 AM
Dry-Land Training 30:00 [3]
Spinning
Technicord
Warmups:
Sprints
Dynamic Stretching
Technicord
Stairs
(on ice)
2x250m excels
rolling start
Technicord
Warmups:
Sprints
Dynamic Stretching
Technicord
Stairs
(on ice)
2x250m excels
rolling start
10 AM
Long Track Speed Skating (1500m) 2:03 [5]
2:03.4
Plan:
Excel first 300m
Build lap 2
Hard lap
Build Hard
Work last lap
Build corners, 1-2
Strong straight away pushes.
I ended up pretty much just focusing on straight away pushes and not having them flick back
Plan:
Excel first 300m
Build lap 2
Hard lap
Build Hard
Work last lap
Build corners, 1-2
Strong straight away pushes.
I ended up pretty much just focusing on straight away pushes and not having them flick back
12 PM
Massage 45:00 [1]
It flushed out my legs and made them totally dead...hopefully I'll recover well!
Friday Jan 1, 2016 #
Map Reading 45:00 [0]
Reviewed 2011-2015 Maps
Reviewed JWOC 2016 Long
Reviewed JWOC 2016 Long