Training Log Archive: Jan Erik NaessIn the 7 days ending Oct 10, 2015:
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Saturday Oct 10, 2015 #
Mountain Bike 1:10:00 [3]
Went for a bike instead of a run. Felt good!
Soccer 1:30:00 [1]
Soccer, I was just goalie though because I didn't want to hurt my foot before we get it checked out tomorrow morning.
Map Reading 15:00 [0]
JEC Sprint
Friday Oct 9, 2015 #
Run 30:00 [3] 2.0 mi (15:00 / mi)
Easy run around track, super light workout!
Ended with 8x100m strides at 85-90%@
Ended with 8x100m strides at 85-90%@
Yoga 25:00 [2]
Ended practice with some yoga, I needed it!
Note
(rest day)
Thursday Oct 8, 2015 #
Note
(rest day)
Rolling 15:00 [1]
Wednesday Oct 7, 2015 #
Map Reading 1:00:00 [0]
https://www.youtube.com/watch?v=vPsciv86rco
http://mapas.joaquimsousa.com/show_map.php?user=js...
Controls that have a lot of boulders around them really mess up my concentration. I think I need to focus on which side of the clumps they are and the features like large contours or fields to work off of when getting to the control. This reminded me that I need to start working on understanding my control descriptions.
http://mapas.joaquimsousa.com/show_map.php?user=js...
Controls that have a lot of boulders around them really mess up my concentration. I think I need to focus on which side of the clumps they are and the features like large contours or fields to work off of when getting to the control. This reminded me that I need to start working on understanding my control descriptions.
Run race 16:13 [4]
This race had so much potential to be one of my best races this season :/ Going to the first turn the organizers sent us the wrong way, and after that the top group was improvising. So I took charge and tried to cut enough corners to allow for us to hit the right distance coming into the finish(I have my(Emma's old) gps watch to keep track of it all! On the bright side I finally have a 5km recorded by my gps, so I can look a little faster xD
We went out at a really strong pace and I had a 15 sec bp just using my analysis on starve to calculate my time after 3mi. That was without pushing my limits, and honestly just keeping an easy to hold pace. I know that is if the race had gone how it should have I would've easily broken 16 which would've been awesome to see!
Overall I liked my race strategy of:
Go out strong and settle into a fast race pace then kick hard it in the end
I'll use that one again ;P
Link to gps on strava
https://www.strava.com/activities/408558873
We went out at a really strong pace and I had a 15 sec bp just using my analysis on starve to calculate my time after 3mi. That was without pushing my limits, and honestly just keeping an easy to hold pace. I know that is if the race had gone how it should have I would've easily broken 16 which would've been awesome to see!
Overall I liked my race strategy of:
Go out strong and settle into a fast race pace then kick hard it in the end
I'll use that one again ;P
Link to gps on strava
https://www.strava.com/activities/408558873
Run (Warm up/ Cool Down) 1:30:00 [2]
5min lunges
2 mi warmup
15 min stretching
4 strides w/ walk back after each
4 faster strides
3mi cool down
2 mi warmup
15 min stretching
4 strides w/ walk back after each
4 faster strides
3mi cool down
Tuesday Oct 6, 2015 #
Yoga 25:00 [2]
Run (Race Prep) 1:00:00 [2]
40min run on soft surface
2x400m @ race pace
15min stretching and hurdle mobility
Going into the run my legs were feeling absolutely shot, so I knew that I couldn't push it. I debated biking but decided I'd do that Thursday(we have a race tomorrow). I ran on soft surface instead of following most of the group who ran on the sidewalk. The pace I set for myself was a really easy recovery pace to let my legs recover from this past weekend. Towards the end of practice my legs started having a lot more energy and I feel like everything went as well as it could have. I'm excited for the race tomorrow, it'll be 3mi and the race is sponsored by New Balance which makes it exciting!
Race Strategy(made as a team):
We are going to go out hard then settle into race pace
(My additions):
We go around the a track twice, the first time during the second mile and the last time as a 300m finish. During both of those times I would like to pick up the pace and pick a few people off.
2x400m @ race pace
15min stretching and hurdle mobility
Going into the run my legs were feeling absolutely shot, so I knew that I couldn't push it. I debated biking but decided I'd do that Thursday(we have a race tomorrow). I ran on soft surface instead of following most of the group who ran on the sidewalk. The pace I set for myself was a really easy recovery pace to let my legs recover from this past weekend. Towards the end of practice my legs started having a lot more energy and I feel like everything went as well as it could have. I'm excited for the race tomorrow, it'll be 3mi and the race is sponsored by New Balance which makes it exciting!
Race Strategy(made as a team):
We are going to go out hard then settle into race pace
(My additions):
We go around the a track twice, the first time during the second mile and the last time as a 300m finish. During both of those times I would like to pick up the pace and pick a few people off.
Map Reading 30:00 [0]
http://www.guedels.ch/karten/show_map.php?user=jon...
I feel that I usually do a good job visualizing the fast route quickly but I need to spend more time when I am planning my route choice when it comes to thinking ahead for the exact feature I'll be hitting. I can tell when I've done it well versus poorly, and the more I think about how that is my weakness now, I am realizing that is pretty much the only cause for most of my large mistakes. I'll just have to turn a weakness into a strength ;P
http://www.ravinenkartor.se/show_map.php?user=Hele...
Thoughts on 2 and 8 anyone? I had a really hard time getting into this map. From 2 I decided to try and make as straight of a line as possible and cut to the left side of the small hill and use the re-entrant as an attack point. For 8 I think going up the hill at the beginning is a better choice because it allows you to recover and be on top of your game as you're coming into 8.
I feel that I usually do a good job visualizing the fast route quickly but I need to spend more time when I am planning my route choice when it comes to thinking ahead for the exact feature I'll be hitting. I can tell when I've done it well versus poorly, and the more I think about how that is my weakness now, I am realizing that is pretty much the only cause for most of my large mistakes. I'll just have to turn a weakness into a strength ;P
http://www.ravinenkartor.se/show_map.php?user=Hele...
Thoughts on 2 and 8 anyone? I had a really hard time getting into this map. From 2 I decided to try and make as straight of a line as possible and cut to the left side of the small hill and use the re-entrant as an attack point. For 8 I think going up the hill at the beginning is a better choice because it allows you to recover and be on top of your game as you're coming into 8.
Monday Oct 5, 2015 #
Run (Intervals & Circuit) 45:00 [4] 6.0 km (7:30 / km)
5x1km @ 5km pace (3min rest)(I was supposed to aim for a 3:17 pace)
3:07
3:14
3:14
3:16
3:16
1x300m @ 95%
Fast AF
I felt strong, but as I did the workout I was surprised that I can pretty much hold this in races because it was really tiring. I did my best running while I was in a strong form so I think that is something to take out of this and try and implement in races when I get tired!
3:07
3:14
3:14
3:16
3:16
1x300m @ 95%
Fast AF
I felt strong, but as I did the workout I was surprised that I can pretty much hold this in races because it was really tiring. I did my best running while I was in a strong form so I think that is something to take out of this and try and implement in races when I get tired!
Run (Warm up/Cool down) 1:10:00 [3] 8.0 km (8:45 / km)
3mi warmup
10min stretching
8x100m strides
15min general strength
2mi cool down
It was a fast warm up and my legs were feeling really heavy from not calling down after last nights workout. It will be important for me to go above and beyond when it comes to recovering quickly, although I have been doing a good job so far(just a quick mental reminder today).
10min stretching
8x100m strides
15min general strength
2mi cool down
It was a fast warm up and my legs were feeling really heavy from not calling down after last nights workout. It will be important for me to go above and beyond when it comes to recovering quickly, although I have been doing a good job so far(just a quick mental reminder today).
Yoga 25:00 [2]
This helped loosen everything up from this weekend. I think it kept me going through the day :D
Sunday Oct 4, 2015 #
Short Track Speed Skating 2:00:00 [4]
Relay warm up
One leg stability, control drills
2xChange pressure without skulling for one lap then 4 lap excel
2x20x(40sec @90%, 20sec rest)(5 min rest)
I worked on the load with pulling my leg back then pushing it forward for the finish. Drill went well, I was in really good control which doing one legged drills, when driving the right knee I have to be careful to not let my left knee collapse. Towards the end of each of the 20 intervals I would get really tired but I kept in good, strong control. I was also back up, skating with the top skater which was nice to see
All in all it was a really hard workout but I was happy with my results to form and effort!
One leg stability, control drills
2xChange pressure without skulling for one lap then 4 lap excel
2x20x(40sec @90%, 20sec rest)(5 min rest)
I worked on the load with pulling my leg back then pushing it forward for the finish. Drill went well, I was in really good control which doing one legged drills, when driving the right knee I have to be careful to not let my left knee collapse. Towards the end of each of the 20 intervals I would get really tired but I kept in good, strong control. I was also back up, skating with the top skater which was nice to see
All in all it was a really hard workout but I was happy with my results to form and effort!
Map Reading 30:00 [0]
Reviewed the long World Cup race. I already am feeling comfortable in Swiss terrain :D
Dry-Land Training 20:00 [2]
Warm up jog
Agility drills
Form drills working on stability and positioning pressure
Agility drills
Form drills working on stability and positioning pressure