Training Log Archive: Jan Erik NaessIn the 31 days ending Mar 31, 2018:
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Thursday Mar 22, 2018 #
Run 1:00:00 [1] 12.0 km (5:00 / km)
50min jog
6x15sec strides
24min core - the runner 360
6x15sec strides
24min core - the runner 360
Core & Stretching 22:00 [2]
Wednesday Mar 21, 2018 #
Run 1:51:00 [2] 18.4 km (6:02 / km)
35 or so minute jog to the forest
3.3km orienteering course, wanted to just run steadily and hit up a forest map. i2 pace
20.5min course
Then a nice jog back
Goal: none really... oops
Did Well:
Correcting and adapting to the terrain as I ran along.
Using trails when it made sense but not getting dragged in
Strong checkpoints when going into controls
Next Time:
Have a goal...
Use free time on the control to plan the next control - lost quite a bit of time from sloopy exits from poor planning
Keep track of the order of controls
3.3km orienteering course, wanted to just run steadily and hit up a forest map. i2 pace
20.5min course
Then a nice jog back
Goal: none really... oops
Did Well:
Correcting and adapting to the terrain as I ran along.
Using trails when it made sense but not getting dragged in
Strong checkpoints when going into controls
Next Time:
Have a goal...
Use free time on the control to plan the next control - lost quite a bit of time from sloopy exits from poor planning
Keep track of the order of controls
Tuesday Mar 20, 2018 #
9 AM
Core & Stretching 24:00 [2]
11 AM
Run 1:15:00 [1] 13.4 km (5:36 / km)
4 PM
Orienteering 1:04:00 [5]
3xsprint intervals @ near race pace w/ 3min rest
Goal:
Use checkpoints to plan
Did Well:
Getting into the map quickly
Running hard with the use of checkpoints
Knowing where to go in tricky portions before getting there
Looking up in areas with high visibility and having far away checkpoints to use
Next Time:
Know the exit in tricky places before coming into them
Fully plan out controls before running to them (messed up an easy control)
Work on visualizing route distances for oddly shaped buildings
Goal:
Use checkpoints to plan
Did Well:
Getting into the map quickly
Running hard with the use of checkpoints
Knowing where to go in tricky portions before getting there
Looking up in areas with high visibility and having far away checkpoints to use
Next Time:
Know the exit in tricky places before coming into them
Fully plan out controls before running to them (messed up an easy control)
Work on visualizing route distances for oddly shaped buildings
Monday Mar 19, 2018 #
Run 1:20:00 [3] 12.5 km (6:24 / km)
Travel day + a few i3 sprints to get in a good training.
Goal: Use checkpoints and know the exit of controls
Did Well:
Finding good route choices right from the start
Next time:
Carefully read for olive green and other impassable features ***
When coming into symetrical housing keep track of positioning and orientation within there
Work on being comfortable to plan routes through small, tricky areas
Goal: Use checkpoints and know the exit of controls
Did Well:
Finding good route choices right from the start
Next time:
Carefully read for olive green and other impassable features ***
When coming into symetrical housing keep track of positioning and orientation within there
Work on being comfortable to plan routes through small, tricky areas
Sunday Mar 18, 2018 #
Run 1:00:00 [2] 11.0 km (5:27 / km)
Really fun treadmill run --> increased enjoyment and motivation by bringing maps to read -- one every 10 minutes.
3 sprint courses, all of which took about 6-8minute of planning to finish them. Shows that I need to maximize my time to read while sprinting -- the races wouldve only been 5-8min longer than that
3 sprint courses, all of which took about 6-8minute of planning to finish them. Shows that I need to maximize my time to read while sprinting -- the races wouldve only been 5-8min longer than that
Saturday Mar 17, 2018 #
Run 1:18:00 [1] 14.6 km (5:21 / km)
long run -- I was tired and not feeling to great, pretty lame job by meeee
Friday Mar 16, 2018 #
Run 1:25:00 [1] 10.0 km (8:30 / km)
Happy to be training with others :) 15x200m 10 @ 36-38, 5 @ 32-33
Thursday Mar 15, 2018 #
Note
(rest day)
Realized mentally and physically I needed a rest day so I picked today and just chilled the whole day. Already feeling better and ready to move on to the training camp!
Wednesday Mar 14, 2018 #
Run 1:24:00 [4] 15.0 km (5:36 / km)
Very happy with the training. Could have easily done another 5 intervals. After the training camp I think I can step up the number of intervals here :) -- or maybe speed
20x500m w/ 45sec rest @3:20-3:25min/km
First 5 were around 3:24 pace then we stuck at 3:20 pace till the last 5 and dipped a bit below 3:20. Took 7 intervals for the legs to feel fully warmed up.
20x500m w/ 45sec rest @3:20-3:25min/km
First 5 were around 3:24 pace then we stuck at 3:20 pace till the last 5 and dipped a bit below 3:20. Took 7 intervals for the legs to feel fully warmed up.
Tuesday Mar 13, 2018 #
Run 1:16:00 [2] 14.5 km (5:14 / km)
Warm up then 40min @ i2 effort (running on ski tracks). Happy to get outside and feel some air in my face while I ran!
Run 54:00 [1] 6.0 km (9:00 / km)
Warm up jog over then stair drills -- my legs felt pretty tired there. Then the core and plyometric stuff -- also felt kind of weak there. Got it all done though, so I was proud of myself :)
Core & Stretching 1:00:00 [3]
Monday Mar 12, 2018 #
Run 15:00 [1] 3.0 km (5:00 / km)
Felt too tired to do an i2 training :(
Think that I might take this week as a rest week so that I can benefit from the upcoming training weeks
Think that I might take this week as a rest week so that I can benefit from the upcoming training weeks
10 AM
Run 1:25:00 [1]
20min elliptical, 20min bike, 20min elliptical + 15min yoga and some small stretching afterwards.
My legs were feeling a bit tired from the start and the switch from the bike to elliptical had my legs feeling really, really heavy. Glad today and tomorrow are pretty easy days :)
My legs were feeling a bit tired from the start and the switch from the bike to elliptical had my legs feeling really, really heavy. Glad today and tomorrow are pretty easy days :)
Sunday Mar 11, 2018 #
Orienteering (Sprint) 50:00 [3] 7.5 km (6:40 / km)
General Strength 24:00 [3]
10 AM
Orienteering (Sprint) 1:06:00 [3] 10.0 km (6:36 / km)
Saturday Mar 10, 2018 #
Orienteering 2:02:00 [2] 15.0 km (8:08 / km)
Very fun long run with a map! Kept pretty well focused most off the time, but clearly needed to work on using my compass a bit better when running down large, vague hills, and when trying to find boulders in fairly vague terrain
Friday Mar 9, 2018 #
Run 50:00 [1] 8.0 km (6:15 / km)
The whole body was functioning very well today. Feeling smooth and powerful, just a bit sore in back back. It was dumb to do back on monday and the nydalen core on tuesday, will have to split those two workouts apart next time. I plan on doing some GS after the run tonight
5 PM
Run 1:22:00 [5] 12.0 km (6:50 / km)
Good warm up and things, went into the race with the goal of a 9:15 3km. I wanted to focus on having an evenly paced run to try and see how efficient I could be. Problem was that I hadn't paced that before. A tad more rest and a bit of practice on seeing how well I can push myself and on learning to pace will allow me to run it easily!
Lap times were: (meeded 1:41 times for a 9:15)
1:43.0
1:43.1
1:40.4
1:43.6
1:43.7
0:49.6
Time: 9:23.4
Felt way easily than my time trial this fall. I know I can really shave some time off after a few consecutive time trials. That'll be in the spring/summer though ;)
Lap times were: (meeded 1:41 times for a 9:15)
1:43.0
1:43.1
1:40.4
1:43.6
1:43.7
0:49.6
Time: 9:23.4
Felt way easily than my time trial this fall. I know I can really shave some time off after a few consecutive time trials. That'll be in the spring/summer though ;)
Thursday Mar 8, 2018 #
Swimming 1:00:00 [1]
Body was feeling quite sore but the swim relaxed some muscles --> thus leading to me to feel different muscles that I didn't know were sore. All in all feeling better though :)
Core & Stretching 45:00 [1]
Body was already feeling better than this morning, did 10in spinning, 25min yoga, and then some stretching and rolling
Super recovery workout!
Super recovery workout!
Wednesday Mar 7, 2018 #
8 AM
Orienteering 1:28:00 [4] 12.0 km (7:20 / km)
Warm up with the WANG sports school. Then a 20min sprint.
Goal:
Use Checkpoints, Plan routes from finish to start
Did Well:
-Orienteered with pourpose and intensity
-Did a good job planning routes from end to start, making them smooth with no major hiccups
-Good flow in and out of controls
-Planning ahead and looking ahead while I had the time (good use of checkpoints)
Next Time:
-Work technically on the map during the begining to find the micro route choices
-When planning long route choices after its picked continue to look for small improvements
Afterwards 10x100m strides
Goal:
Use Checkpoints, Plan routes from finish to start
Did Well:
-Orienteered with pourpose and intensity
-Did a good job planning routes from end to start, making them smooth with no major hiccups
-Good flow in and out of controls
-Planning ahead and looking ahead while I had the time (good use of checkpoints)
Next Time:
-Work technically on the map during the begining to find the micro route choices
-When planning long route choices after its picked continue to look for small improvements
Afterwards 10x100m strides
Tuesday Mar 6, 2018 #
10 AM
Biking 30:00 [1]
10min warm up spinning
15min yoga + stretching
15min yoga + stretching
7 PM
Run 1:05:00 [1] 7.5 km (8:40 / km)
Jog to the nydalen training: stairs, then jog to core w/ sitting handball.
Really tough core workout, felt a bit tired from the previous days of running but overall really happy with getting today done well :)
Really tough core workout, felt a bit tired from the previous days of running but overall really happy with getting today done well :)
8 PM
General Strength 55:00 [1]
Monday Mar 5, 2018 #
10 AM
Run 55:00 [1] 12.0 km (4:35 / km)
10min warm up
40min i2
10 @ 4:25, 4:18, 4:13, 4:06
5min cool down on the elliptical
Stretching + Back strengthening
Felt a bit tired on the intervals, my legs were feeling it from the sprint sessions on saturday. Got the job done though, pulse on the last one was 156, end of first was 130. Guess my body might just be a tad tired ;)
40min i2
10 @ 4:25, 4:18, 4:13, 4:06
5min cool down on the elliptical
Stretching + Back strengthening
Felt a bit tired on the intervals, my legs were feeling it from the sprint sessions on saturday. Got the job done though, pulse on the last one was 156, end of first was 130. Guess my body might just be a tad tired ;)
11 AM
General Strength 15:00 [1]
6 PM
Run 2:07:00 [3] 20.0 km (6:21 / km) +580m 5:33 / km
i3 forest intervals with Nydalen
Jog there plus 25min warm up in the forest
8x6min w/ 1:30 rest
25min cool down
Felt a bit tired going into the training but as I warmed up my legs were able to keep moving. Really impressed by how well my body held up!
Jog there plus 25min warm up in the forest
8x6min w/ 1:30 rest
25min cool down
Felt a bit tired going into the training but as I warmed up my legs were able to keep moving. Really impressed by how well my body held up!
Sunday Mar 4, 2018 #
11 AM
Run 2:06:00 [1] 19.0 km (6:38 / km)
Slow long run in the snow next to Marius skiing
+ mobility and 6 strides (3% climb)
Was a tad tired but got the job done :)
+ mobility and 6 strides (3% climb)
Was a tad tired but got the job done :)
Saturday Mar 3, 2018 #
10 AM
Orienteering 1:08:00 [3] 9.3 km (7:19 / km)
4 PM
Orienteering (Sprint) 40:00 [3] 7.0 km (5:43 / km)
I broke the course up into a few intervals with around 1minute rest.
Goal:
Pick a route and follow it though, using checkpoints to look up, run to, and read
Did Well:
-Picking running routes where navigation will be consistent
-Looking up and ahead to see turning points and key features
Next time:
-Keep your head within yourself and focus on what YOU are doing in the moment, do not follow or oppose others
-When planning routes look at the entry to the next control before picking the route
Goal:
Pick a route and follow it though, using checkpoints to look up, run to, and read
Did Well:
-Picking running routes where navigation will be consistent
-Looking up and ahead to see turning points and key features
Next time:
-Keep your head within yourself and focus on what YOU are doing in the moment, do not follow or oppose others
-When planning routes look at the entry to the next control before picking the route
Friday Mar 2, 2018 #
10 AM
Run 1:50:00 [1]
(all on elliptical or bike) Felt good and all during the training, guess I should've gone another 10min but that's not the end of the world. Also did lower back excercises
5 PM
Run 1:06:00 [3]
60min elliptical, planned to do a strength workout but decided to do that tomorrow afternoon as a fun third training, body was feeling tired, and so it should have ;P
+stretching
+stretching
Thursday Mar 1, 2018 #
Run 2:05:00 [1]
20-30minute switching back and forth from biking to elliptical then 15min yoga and 10min strengthening