Training Log Archive: Jan Erik Naess

Be sure to check out Orienteering Canada's pumpkin carving contest ;P

I did all of the testing on a bike.

My VO2 max was a 72.8 or so, the results will come in by monday for everything. Pretty cool to do :D

3x4 lap warmup
3 laps drill
1x25 laps
3x12 laps

http://www.guedels.ch/karten/show_map.php?user=jon...

After last weekend I realized how much climb hurts and how deceptive it is on maps. I noticed that my first route choices were often to hit a trail that would head right to it, but I would end up doing 20m+ of climb. I think I need to really evaluate the best attack points with least climb so that I can run fast and think fast!

While reading the map from start to finish I focused on quick route choice. That went well, I had several (2-3 checkpoints max) per leg.

While reading the map from finish to start I tried really hard to picture what I would be seeing coming in to the control. I think this is something I need to continue working on, it'll fix a lot of the small mistakes I make(10-20sec). I think it'll just take some more time and practice.

I felt too lazy to do yoga

Warm up:
2x3laps
2x250m excels
2xrolling starts

Workout:
2x5x250m excels
2x7laps @ 35-36sec

I couldn't figure out what I was doing wrong at the beginning because I was skating absolutely terribly, turns out that both of my skates were almost falling off. Yikes! Once I got the fixed I felt a lot better as was able to actually practice.

From now on I will tighten my skates before each practice.

Warm up:
-Spin
-Slide board
-Turn belts

Cool Down:
-Spin
-6x30sec on 30 off turn belt
-10 pull ups to show off

Jogging
Dynamic stretching

2x5 laps
2x5 laps working on pressure
1x12 laps skate with straight away extended
1x25 laps skate normal

-Checked out a map, didn't get it's link though, sorry
-I also quickly skimmed through the JWOC 2016 maps, looks like I'll have to focus my training on contouring and pace counting

Light jog
Dynamic Stretching

C • great racing 3

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

Control Review:
1. Right away i wasn't into the map. I had forgotten to look at my surroundings and visualize the map while going up to the start, so I decided to follow the trail so that I wouldn't mess up.

2. I chose to take the longer root because I knew that I wasn't into the map yet, and it had a good attack point. If I had gone above the ridge I probably would have gone 1min faster, but I'm worried that I may have not been able to keep track of the re-entrants.

3. Took a compass bearing that was off by about 10% but I had my head up so I saw the control

4. I contoured around, and ran to where the gullies actually started, which were farther up. After checking up higher I hit the trail and turned around to back down the spur till I hit the bend.

5. I decided to try and avoid the climb but I don't think it saved me any time because the forests around were dense. When I came down the hill I was slightly disoriented, and made sure to use the turn in the hill as a feature to use.

6. Purposely ran a compass bearing to the left and then ran to the control along the river bank

7. Used the dried up river as my attack point

8. I didn't realize that 8 was lower on the hill, I ended up have to come back down

9. Ran up the hill and was dead after, by the time I hit the control I was back to normal

10. Ran down the re-entrant and up the hill, but was confused by how high up I should be. I realized I was too high up and kept looking down, I also had troubles knowing what to use as a catching feature(the fence was to small to trust), and I didn't know what the X would be, it was a car, so I spotted it easily...lucky me :D(yikes)

11. Ran along top but was looking at the 12th control then once I hit the ditch I realized that I was actually going to 11.

12. Up n' over, the tip of the grass was actually a black berry bush so I had to go around it

13. I went on the wrong route and went too far away from the line. going up on of the re-entrants would have been faster, but it'd have also been harder to hit the control well

14. When I went down the hill I had a bad fall and it destroyed my concentration. My next mistake happened when I tried to avoid the top contour, so I came up too far away from the re-entrant. I looked down but felt that it was to the right, then when I realized my mistake I booked it back.

15. I contoured around, and noticed similar contours(the ones farther down the hill), so I quickly readjusted my level in the hill and hit the control right on

16. I couldn't focus well and had a hard time holding a good compass bearing so I ended up running down the hill till I hit the trail.

Notes:
-Lots of small mistakes that were small. Coming into this I meant to test the how fast I could go if I contoured around, and it proved to be slower that I expected. Leon learn, go up the hills, not around
-I had several mistakes that were because I didn't double check the height of the controls up the hills. Note Taken(I need to know what I'm looking for and where it is, not just attack points)
-I need to remember to always be mentally prepared for a race, it showed in all of my mistakes that I wasn't
-I'm happy that I quickly recovered from every mistake, it was just unacceptable the amount I had
-I need to keep concentration till the end, and if need be, plan my last couple of control early on.
-It was my first time running M21E, so I was fairly nervous about how I would do, it went fairly well though, so I'll probably do that more often for the competition.

Lost Time:
Large Mistakes 6min
Route Choice 6min
Small Mistakes 5min

KYOA_TLSP_Sunday_Middle_Blue - Splits