Training Log Archive: Jan Erik Naess

Ftan

http://www.dxdeluxe.se/linnekartparmen/show_map.ph...

http://karten.guedels.ch/show_map.php?user=pascal&...
Felt smooth, not really any traps though

This morning was Bike the Drive where they close off the road along the lakeshore and we get to bike up it. For a portion I biked with my mom and Henrik and the other portion I biked alone, non of which I could go to fast because of the large amount of bikers. The temperature was perfect though!

20min warmup jog w/ dynamic stretching
15min core
20min game(soccer and frisbee)

Workout:
10x(30sec jog 30sec run)
Dyland drills
5x(30sec jog 30sec run)
Dyland drills
8x(30sec jog 30sec run)

Very good running and lower body workout, I finished strong and will recover in the coming days

Looking at JWOC maps and making route choices and thinking of the train of thought that I should have

A morning wake up jog to get my blood flowing in my brain and activate THINKING!

http://kartat.iknv.fi/show_map.php?user=MikkoK&...
also the maps of the 2 swiss national events that I will go to this summer

I was going to do a hard workout today but my team was taking wayyyy too long in the meetings and so I wouldn't have gotten home until around 7 and I had to study for 3 finals so I went home and studied a bit then took a break and went for a light jog then continued studying. Once finals are done I can focus more on training and add the smaller pieces like strides and bands after recovery workouts.

3 more days of school!

At this point I am now able to unforcefully clear my mind and it's making the sessions go by sooo much quicker. I'm also able to notice my side thoughts quicker while counting, pretty cool stuff!

EOC Long Distance. I focused of strong attack points to keep me from messing up when I was insanely tired

I've taken the last couple of days off because I hit my head decently in soccer so I am taking it easy and my legs were super tired anyways so I am also just using it as recovery

The goal of this one was to be aware of your pains then to not stress about them. I did a good job finding them and feeling them in the beginnings, it was largely in my back and neck where all of my stress builds up. By the end I was feeling like I had just come out of a massage, kinda cool :D

Hit my head and I'm not feeling to great, I think I'm done with soccer for a while :(

-Jogging Warm Up w/ dynamic stretching
-Yoga Warmup
-15min low walk game
-3x10min(20sec jog, 20sec run @ 5min/mi pace)
-After 1st and 2nd set of runs did drylands drills
-5min stretching cool down

I'm beginning to get better at just letting my mind go and not try and control it. For me my mind finds its freedom one my eyes are fully relaxed which happens when my head is slightly tilted downwards. Slowly developing the ability to be more aware of my mind yet not controlling, I lose my count at around 5-7 each time and rein it in 1-2 breaths later.

Strides
Continuous warm up

2x4x200m(1min rest, 4min rest)

Set one: 28,28,29,28

Set two: 29,28,29,27

2x15(each leg) step ups w/ 2x12lbs
2x40 leg curls w/ exercise ball
2x8(each leg) one legged sit to stand

Hudle Mobility

I was a little bit too forceful when I tried to rein my thoughts back in, improving and becoming more aware.

8x50m strides
8x50m mini hurdles
Hurdle Mobility

2x15 arm lift push ups
3x12 pull ups
2x30sec running form w/ 2x12lbs

Found it interesting, I like the idea of how to find and control your mind you need to more or less work with it. Will work on that more -- less forceful and more fluid

Working on understanding and feeling the flow of letting my mind go, working towards watching it flow

Overall the controls that I ran well were successful because I was focusing and all of my mistakes were because I let myself go and didn't concern over little things like attackpoints and catching features.

With that being said I did a good job with map memorization at least because on most legs I only looked at my map 3-4 times ---> which in a big race is unacceptable. I need to work on creating the same intensity as I have in major races as in my training like these.

Will try and do split analysis either tonight or tomorrow night, I lost around 4-5min in major mistakes

C • mistakes on 7 and 8? 12

Red - Splits

Resting up for the the weekend, it'll be busy!

watch the race here:
http://bit.ly/1qkk1C9

C • Nice!!! 10

C • Speed 3

8x50m strides
8x50m mini hurdles

3x10 reserve push ups 2x25,2x25,2x35
3x10(each arm) lifts 25lbs
2x20sec arm jogging 2x12lbs

8x50m

Long - Course 8 - Splits

Event: 2016 Ontario Orienteering Championships
 

Total amount of warm up

My goal in this race was to have good flow and take the first few controls out easily, then keep on nailing the rest without any major mistakes.

My largest mistake was just a route choice to 13, where I looked at the fastest route and decided not to take it for whatever reason. I got a bit confused going to the control so I lost about 30sec from having to constantly stop and recheck where I was and then 30sec-1min with route choice.

I got a miss punch on #15(42) because it didn't register my beep. It was too bad that they couldn't let it count just for the attack point point because then I think I would've gotten close to 90 :P Tomas was also 10ft behind me so I had him to vouch for me as a witness and my GPS went right through it. Oh well, better luck next time...I'll just have to slow down my flow :(

https://drive.google.com/file/d/0B74L7H_66ec-SHgwU...



Race Analysis:
1. I got into the map pretty quickly which got me off to a good start. Solid first control

2. Went in the right direction to the control but didn't notice that the control was in a depression, quickly corrected and headed down to it

3. A little to the east but corrected quickly

4. Tried to cut the hill short which was kind of stupid, I could've just ran along the path, but I knew where I was the entire time

5. To the right of the spur, to the control

6. Hard up the hill then head up to see where the green was

7. Went a little too far down instead of going straight to the hill, almost went down the reentrant to the left of the spur, but kept my head straight and double checked with my compass. I need not only know where I'm going down but also pick it out ahead of me while running

8. Poor compass bearing and I went too far up the hill. For short controls I really need to be on top of where I'm going

9. Smoothly to the control, almost wanted to go down the hill but kept with my compass bearing

10. Strong compass bearing to the control but I wan't sure what I was looking for until I looked at the map closer.

11. Kept the compass bearing close to the line, I didn't trust the field until I was close and saw how fast it was, then once I cut into the woods I didn't notice that I was heading to a depression instead of hill, got a little confused but corrected

12. Straight to the control, didn't need to go on the path

13. Took a poor route by going over the hill next to the out of bounds by 19, followed that trail up and got a bit confused then slowly headed to the control. I should have gone around that hill to the right. When picking long routes I need to firmly follow the fastest route(I saw it but didn't focus well enough to follow it)

14. Smoothly to the control

15 Straight to the control, punched it too quickly and it counted as a MP... pretty annoyed about that :/

16. Smoothly to the control

17. Head up and picked out where I had to go, felt slow though because I was getting tired.

18. Hard up the hill then to the control, kept focus

19. Smoothly around the left side of the big hill and up the reentrant then to the control, had to double check my positioning once I was coming up to the control

20. Hugged the fence and to the control, just hanging on to my focus

21. I knew that I had to be careful and once I got to the far trail I triple checked that I was in the right place then went into the control

22. Straight up

23. Had enough good route choice and picture to know where I was going, almost headed up the hill early

Finish. fast!!

Overall:
I did a good job realizing my limits and not going out of control. To make my runs faster I need to check my map more recently, especially when I was getting tired

8.

C • "didn't register my beep." 4

Sprint Course 5 - Splits

10min jog
25min warm up

Very poorly done 1 mile(all my fault). Went out way too fast: 800m @ 2:10...

Did my cool down run which picking routes on a sprint map on my phone

I ran the last lap around KLM a little faster but it still felt like recovery pace which was pretty awesome because that was at a 4:13/km pace. I look far word to doing a few long runs in the coming weeks and comparing my progress to last years long runs

4x50m strides
8x50m mini hurdles

3x15 pull ups
2x10 reverse push ups 2x40lbs
3x15 laying down pull ups
2x20(1= both legs) climber
45sec plank, front, side, side

15min jog
15min continuous warm up

2x4x200m @27-29sec (90sec rest, 3min rest)

3x10 squats w/ 50lbs
2x10 step ups
3x10 sit stands
2x40 ball pull under
Bands

Race analysis in on the split review

Red - Splits