Training Log Archive: Jan Erik Naess

Setting out two controls
Extra distance
Taking controls down

Goal:
-Really focus in the green and take time to visualize the elevations and keep in contact with where I am while going at a decent speed.

Did well:
-When I was able to visualize the contours correctly I kept in contact with the map veryyyy well and spikes a few hard controls
-good job looking up and finding the fastest routes through the green
-checking off where I was before heading into the green
-good job spiking and finding distinct trees

Next time:
-when getting tired triple check map orientation
-When going through vague, green areas slow down and keep in contact with where you are
-When starting to push the pace in the green make sure that I know where I am heading and what it looks like

Learnings:
-white areas in the green only mean canopy coverbut can be used as good checkpoints --> test this out next time in Hungary
-the only yellow that's trust worthy is the large areas in the green, small is not great
-Be willing to run hard through the dense green, it will lighten up
-light green in the green areas is possibly slower than the dark green!

Note:
This was my last training in Hungary. I am going to try really hard to find a way to come back here in the spring to test out race speed and a few more techniques. Thinking about trying to put together a RallyMe for that :) I know that the extra camp there will help tremendously in having tested out race speed in this terrain!
We have now driven back to Austria where I will be racing in the Austrian Relay champs and UltraLong (but only for M18 so it's 11km)

*looking forward to training this winter for JWOC 2018*

Goal:
Run at a bit of a faster pace that my last training here. Focus on going straight and using lots of checkpoints

Did Well:
-quickly correcting when slightly lost or losing map contact
-good focus from the start
-good straight routes where I wasn't scared to run through slightly ugly vegetation
-good reading ahead enough to avoid the green and have smooth running routes from checkpoint to checkpoint
-reigning focus back in towards the end of the race

Next time:
-When coming into forest controls double check where I am when I come into the forest and hold a very good map orientation
-Always look to see if I can hold closer to the line, there are often small unseen routes
-Towards the end of the race double check map orientation and have firm checkpoints

Learning:
-controls in the forest after a long run are often hard because of how vague the terrain is. Be careful with them
-control descriptions are important because features are often distorted on the small scale

A bit of a forced warm up because my body is tireddd. Messed up the first control because I though we parked in a different place, after that things when smoothly enough

Goal:
-Make a route and follow it along with high precision

Did well:
-Using contours to help understand where I was
-Looking up to find easier routes of running
-Relocating before things got out of hand
-Good map orientation and visualizing ahead

Next time:
-When coming out of labyrinth green take a second to find myself on the map
-Far before coming to a labyrinth control read the control description to know exactly what I am looking for

Learnings:
-Green is hard to understand and not always trust worthy to find small routes
-Look up and follow along with contours
-It is extremely important to know what I am looking for in the green because often times I might only see a glimps of the feature
-When given the option run around and take the safer route

GPS link:
http://3drerun.worldofo.com/2d/index.php?idmult%5B...

So the sprint intervals didn't go really well yesterday. I think there might have been a few factors for that.
1. I went into it with a bit too much of a cocky attitude and that slowed my thinking process.
2. I was not doing a great job reading the map and planning ahead. This could've been partially because of my attitude, but I think it was also because of how close the control were together. I definitely need to work on some sprint intervals with lots of very close controls.

The terrain here was mostly run down apartments with open park area to the side. It was hard too look up and plan ahead because of how many turns you had to do and buildings blended into one another.

C • Looks like a great time!! 2

Goal: Stay in god contact with the map and see how quickly I could orienteer with only contours

Did well:
-Using hills next to flat portions as handrails
-Using distinct vegetation boundaries as handrails


Next time:
-When changing vegetation check my positioning and be careful about where I am going
-When coming up from a vague area visualize the terrain that I will be approaching otherwise it becomes too much at once
-Double check the contour scale: I thought it was 5m and really struggles, turns out it was only 2m --> the next training when better as a part of knowing that

Learnings:
-the brown line with dots is a very visible dirt wall

GPS:
http://3drerun.worldofo.com/2d/index.php?idmult%5B...

Goal: run at a decent pace and take straight routes though all terrain

Did well:
-Running at a fast pace with checkpoints far up
-Good job using thick vegetation as a checkpoint and place to run to
-Good job checking of contours and keeping a face map reading pace when running through open forest
-Good job finding the easy areas to run through in varying levels of green

Next time:
-When doing through green check my position before and after and take strong compass bearings where it is checked often
-When coming out of green to a control have a good picture of what I am look for
-When running more straight that planning be aware and take it into consideration when reading the map
-Only plan a long leg after you have planned the current leg and are in contact with the map

Learnings:
-Depressions are often not visible if they have vegetation in them because it takes up all of the space --> use features around to go into the control
GPS: http://3drerun.worldofo.com/2d/index.php?idmult%5B...

Walked around the perimeter of the sprint embargo today. Not much to see other than eastern european apartments and a nice city square. Most of it was blocked off and out of sight

Light jog
strides and stuff (only one strides)
full mental prep

light 6min cool down

The goal for this week will be to orienteer like the best orienteers would: straight and going through technical areas at high speed. This is to become for comfortable with the hardest portions of the terrain and to become more comfortable with the hardest/fastest route choices.

There were a couple of areas where I didn't hold a good compass bearing and that lead to me going to the wrong side of several green areas. In the future I will need to read the map ahead to visualize and use contours that are far ahead of me.

I also had several times where I wasn't gutsy enough to go through the green and instead went around. The farther that I ran the more I started to realize that the light/semi dark green is runnable, you just need to push hard and have the guts to run through it. In the coming days I will really work hard on keeping a straight course and working with the easier portions of green.

GPS:
http://3drerun.worldofo.com/2d/index.php?idmult%5B...

C • Strategy 2

Great weekend with results improving as my health improved!
Relay (first leg) --> ~22 x3/2= 33rd
Long --> 39th
Sprint --> 9th

Very happy about my sprint, and the best part is that there is room for a lot of improvement! Heading to Hungary now for a training camp with the German team till Sunday.

10min jog
1min harder jog
strides and stuff w/ 3xbuild up for warm up drills
mental focus
leg swings
mental high knees

Really nice warm up today!!

Kept within my boundaries for the sprint, kind of felt like in a relay when I'm sitting back and letting others do the work for me and I just cruise along at a decent pace. I know that if I focus a bit harder and bring up the intensity while controlling the adrenaline I can really increase the pace.

In any case very, very happy about my finish place. Took two places in the sprint up the hill, and came 9th for M20 at JEC!! Woohoo!!

Starting off the training camp in Hungary now #JWOC2018

Splits:
http://obasen.orientering.se/winsplits/online/en/d...