Training Log Archive: Jan Erik NaessIn the 31 days ending May 31, 2017:
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Sunday May 28, 2017 #
4 PM
Run 1:20:00 [3] 7.0 km (11:26 / km)
warm up
800m open --> 2:00.16
800m open --> 2:00.16
Sunday May 21, 2017 #
3 PM
Map Reading 1:00:00 [0]
Saturday May 20, 2017 #
7 PM
Map Reading 1:00:00 [0]
w/ the team
Sunday May 14, 2017 #
9 AM
Map Reading 40:00 [0]
30min map reading w/ Anton discussing his view on route choices. Learnt lots!
-After distinct vegetation change it often is ugly in white b/c of cut trees
-Some marshes will be much more dry because they are on a slope, read and watch for that (for example 5-6)
-Distinct vegetation can be used with contours for a good attack point (going into 7)
-Light patches of green are usually fairly runnable
-Large marshes are usually pretty nasty to go through, but are viable options when its a little dry
http://www.mysport.fi/mysport/my-doma/show_map.php...
Also did quick route choices on the WOC selection races in estonia
-After distinct vegetation change it often is ugly in white b/c of cut trees
-Some marshes will be much more dry because they are on a slope, read and watch for that (for example 5-6)
-Distinct vegetation can be used with contours for a good attack point (going into 7)
-Light patches of green are usually fairly runnable
-Large marshes are usually pretty nasty to go through, but are viable options when its a little dry
http://www.mysport.fi/mysport/my-doma/show_map.php...
Also did quick route choices on the WOC selection races in estonia
Saturday May 13, 2017 #
11 AM
Orienteering 23:00 [3] 4.8 km (4:47 / km)
First course went well, started to get some sort of heat stroke thing again. I'm going in to a doctor to try and figure this out before I head over to europe. I might have to just run at a more consistent pace...
Friday May 12, 2017 #
5 PM
Run 1:00:00 [3] 4.5 mi (13:20 / mi)
2mi warm up
strides and stuff
2mi cool down
strides and stuff
2mi cool down
Run race 1:58 [5] 0.8 km (2:27 / km)
Lead out the 4x800m. My goal, which I thought would end up being a bit of a stretch was to run close to, if not just above 2:00 because I was coming back from a tough cold. I did better than that and set a new PR of 1:58.8!
On to sectionals!!
On to sectionals!!
Thursday May 11, 2017 #
3 PM
Run 35:00 [3] 3.5 mi (10:00 / mi)
Recovery jog, feeling pretty good. Did a nice stretching session afterwards
Wednesday May 10, 2017 #
7 AM
Map Reading 10:00 [0]
http://www.mysport.fi/mysport/my-doma/show_map.php...
Couple of cool multilevel areas
http://www.solfik.org/maps/show_map.php?user=cajja...
Couple of cool multilevel areas
http://www.solfik.org/maps/show_map.php?user=cajja...
3 PM
Run intervals 36:00 [3] 7.0 km (5:09 / km) +25m 5:03 / km
2mi warm up
5x400m @ 67.5 w/ 4min rest
65,67,66,66
6min cool down
5x400m @ 67.5 w/ 4min rest
65,67,66,66
6min cool down
4 PM
Upper Body Workout 20:00 [2]
on workout analysis
Tuesday May 9, 2017 #
3 PM
Run 43:32 [3] 8.2 km (5:19 / km)
Recovery jog
w/ 4x150m build every 50m
w/ 4x150m build every 50m
Monday May 8, 2017 #
Lower Body Workout 25:00 [3]
check analysis
3 PM
Run 35:00 [2] 4.5 km (7:47 / km)
10min warm up
5x10m strides (kind of slow because I didn't have spikes)
10min cool down
5x10m strides (kind of slow because I didn't have spikes)
10min cool down
Sunday May 7, 2017 #
7 AM
Map Reading 1:15:00 [0]
http://www.tiborv.net/maps/show_map.php?user=ahe&a...
discussing route choice w/ christian and making notes about what we need to figure out for find land. --> very excited
discussing route choice w/ christian and making notes about what we need to figure out for find land. --> very excited
Saturday May 6, 2017 #
7 AM
Map Reading 15:00 [0]
(sick)
Sprint Maps:
http://karten.guedels.ch/show_map.php?user=pascal&...
http://www.tulospalvelu.fi/gps/20110514hl1D/
working on finding the routes quickly, 12-13 had some routes I didn't see
http://karten.guedels.ch/show_map.php?user=pascal&...
http://www.tulospalvelu.fi/gps/20110514hl1D/
working on finding the routes quickly, 12-13 had some routes I didn't see
Friday May 5, 2017 #
Note
(sick)
getting better
Thursday May 4, 2017 #
Note
(sick)
3 PM
Map Reading 10:00 [0]
Checking out the american JWOC trials maps after working on my summer schedule
9 PM
Map Reading 15:00 [0]
Wednesday May 3, 2017 #
Note
(sick)
Tried to do the warm up but felt terrible and went home
Tuesday May 2, 2017 #
Note
(sick)
exams and not feeling full of energy so I didn't run
Monday May 1, 2017 #
3 PM
Run 1:00:00 [3] 7.0 mi (8:34 / mi)
2mi warm up
strides and stuff
2*600@max effort
18 minute rest
1:27, 1:28
during rest I jog/walked to recover
2mi cooldown
strides and stuff
2*600@max effort
18 minute rest
1:27, 1:28
during rest I jog/walked to recover
2mi cooldown
4 PM
Lower Body Workout 25:00 [3]