Training Log Archive: Jan Erik NaessIn the 31 days ending Mar 31, 2017:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | |||||||||||||||||||||||||||||||||
Friday Mar 31, 2017 #
Note
(sick)
Thursday Mar 30, 2017 #
Note
(sick)
Wednesday Mar 29, 2017 #
Note
(sick)
Monday Mar 27, 2017 #
Biking 1:04:45 [2] 23.72 km (2:44 / km)
Thursday Mar 23, 2017 #
Run 45:00 [2] 2.5 mi (18:00 / mi)
strides and stuff
15min treadmill cool down
Run 20:00 [4] 2.0 mi (10:00 / mi)
66-69sec pace
Upper Body Workout 25:00 [3]
Wednesday Mar 22, 2017 #
Run 35:00 [2] 8.0 km (4:23 / km)
Tuesday Mar 21, 2017 #
Run 25:00 [3] 2.0 mi (12:30 / mi)
strides and stuff
Run 30:00 [4] 2.0 mi (15:00 / mi)
42-44 other than the last one was 45
Lower Body Workout 10:00 [1]
Monday Mar 20, 2017 #
Run long 1:00:00 [3] 8.0 mi (7:30 / mi)
Friday Mar 17, 2017 #
Run warm up/down 45:00 [2] 3.0 mi (15:00 / mi)
Run 2:01 [5] 0.8 km (2:31 / km)
Thursday Mar 16, 2017 #
Run 35:00 [2] 7.5 km (4:40 / km)
Wednesday Mar 15, 2017 #
Run 50:20 [3] 8.8 km (5:43 / km) +75m 5:29 / km
strides and stuff
4x45sec hills w/ jog down rest
10 jog back
4x150m sprint @ 100% w/ 4min rest (19, 19, 20, 20)
Practicing exchanges in the field house
Tuesday Mar 14, 2017 #
Run 1:18:00 [4] 13.1 km (5:57 / km) +25m 5:54 / km
strides and stuff
6x800m @ 2mi race pace (2:26-2:29) w/ equal rest
2:28, 2:27, 2:29, 2:28, 2:28, 2:27
15min cool down
I'm leading out the 4x800m in indoor conference on Friday. Excited!!
Rolling 10:00 [0]
Ice Bath 10:00 [0]
Monday Mar 13, 2017 #
Run warm up/down 1:00:00 [2]
20min 4x10m sprint and form drills
15min jog
Lower Body Workout 25:00 [3]
Sunday Mar 12, 2017 #
Orienteering 29:50 [3] 6.8 km (4:23 / km)
my GPS cut off for a portion of the race, I hit all controls
Saturday Mar 11, 2017 #
Run 35:00 [2] 2.0 mi (17:30 / mi)
strides and stuff
Run 10:05 [5] 3.2 km (3:09 / km)
Run 40:00 [1] 1.5 mi (26:40 / mi)
Run 55 [5] 0.4 km (2:17 / km)
Couldn't move any faster on the second lap
Friday Mar 10, 2017 #
Biking 30:00 [1]
Thursday Mar 9, 2017 #
Run 40:10 [5] 7.7 km (5:13 / km)
All were 27s except the last two were 28s
Biking 20:00 [1]
Ice Bath 10:00 [0]
Wednesday Mar 8, 2017 #
Upper Body Workout 25:00 [3]
Run 50:10 [2] 9.9 km (5:04 / km) +25m 5:00 / km
Tuesday Mar 7, 2017 #
Run 1:00:00 [4] 7.0 mi (8:34 / mi)
3x1600m @ 5:00 pace w/ 5:00 rest
5:00, 4:59, 5:00
2mi cool down
Monday Mar 6, 2017 #
Run 45:00 [2] 3.5 mi (12:51 / mi)
strides and stuff
4x10m sprint w/ build, mini hurdles
2mi cool down
Lower Body Workout 25:00 [2]
Saturday Mar 4, 2017 #
Run 46:43 [3] 10.6 km (4:24 / km) +10m 4:23 / km
12x200m @ 32 pace
2mi cool down
Friday Mar 3, 2017 #
Run (shake out run) 31:52 [3] 5.9 km (5:24 / km) +20m 5:19 / km
3x100m strides
Run warm up/down 30:00 [2] 2.5 mi (12:00 / mi)
Run race 2:05 [5] 0.8 km (2:36 / km)
Pretty rough run for a few different reasons:
-we had no competition, in fact we actually lapped the second place team
-small track (only 160m) which made the turns harder than normal
-I went out too hard which made me take a wide corner and not even gain time for the effort I put in, so when I was tired toward the end I had nothing to fall back on
Next race I will take the first lap much more controlled and have more consistent times
Thursday Mar 2, 2017 #
Run (Recovery) 51:53 [2] 10.1 km (5:08 / km) +50m 5:01 / km
Wednesday Mar 1, 2017 #
Run 42:21 [4] 8.0 km (5:18 / km)
strides and stuff
4x45sec hills
12min recovery
4x150m sprint on the track @ 100% (sustained speed) 20, 20, 20
Upper Body Workout 25:00 [3]