Training Log Archive: Jan Erik NaessIn the 7 days ending Nov 14, 2015:
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Saturday Nov 14, 2015 #
7 AM
Dry-Land Training 20:00 [3]
Spinning
Ran around the track 4 times
Ran around the track 4 times
Long Track Speed Skating 30:00 [3]
2x2 laps
2 excel
1 lap form
2 rolling starts
1 standing start
2 excel
1 lap form
2 rolling starts
1 standing start
8 AM
Dry-Land Training (Race Warm Up) 35:00 [3]
Strides
Dynamic Stretching
4x stairs
2 fast laps(skating)
3 standing starts
I figured out that to have a good start I need to have my core pre-engaged by the position I go down in.
I need to work on my transition into skating and have better lay-ins into the corner so that I can build them.
Dynamic Stretching
4x stairs
2 fast laps(skating)
3 standing starts
I figured out that to have a good start I need to have my core pre-engaged by the position I go down in.
I need to work on my transition into skating and have better lay-ins into the corner so that I can build them.
Long Track Speed Skating 42 [5]
The start was really strong, but a poor lay-in led to a weak corner. I need to have more grit and a faster tempo in the last straight away.
9 AM
Long Track Speed Skating 1:22 [5] 1.0 km (1:22 / km)
Decent start, a little slow first lap
I worked hard on building all of the corners and keeping a strong tempo. I think it worked pretty well.
I worked hard on building all of the corners and keeping a strong tempo. I think it worked pretty well.
Dry-Land Training (Race Warm up) 25:00 [3]
Strides
Dynamic Stretching
4x stairs
2 fast laps(skating)
2 standing starts
Dynamic Stretching
4x stairs
2 fast laps(skating)
2 standing starts
10 AM
Dry-Land Training (Workout) 30:00 [3]
3x8 explosive leg extensions, both legs
13 pull ups!
13 pull ups!
11 AM
Long Track Speed Skating (Practice) 20:00 [3]
2x3 laps
Drills
I was to tired to do much more
Drills
I was to tired to do much more
Friday Nov 13, 2015 #
6 AM
Map Reading (Sprint Map) 15:00 [0]
http://www.danielhubmann.ch//images/stories/maps/2...
This would've been a rough map for me. The first couple of controls had some route choices that weren't obvious, and I probably would've missed about half of them. I did make sure to try and run with as few turns as possible. I tried to quickly determine whether or not I needed to look at my control description for more help early on.
I will definitely have to practice for smooth I can make my running while switching from control description to map.
Does anyone have any suggestions that makes that transition easier?
My main part about control descriptions that I've struggled with in the past was spending 5-10 sec just try to find the right number, is there an easy way not to do that?
This would've been a rough map for me. The first couple of controls had some route choices that weren't obvious, and I probably would've missed about half of them. I did make sure to try and run with as few turns as possible. I tried to quickly determine whether or not I needed to look at my control description for more help early on.
I will definitely have to practice for smooth I can make my running while switching from control description to map.
Does anyone have any suggestions that makes that transition easier?
My main part about control descriptions that I've struggled with in the past was spending 5-10 sec just try to find the right number, is there an easy way not to do that?
7 AM
Soccer 30:00 [3]
Thursday Nov 12, 2015 #
7 AM
Yoga 30:00 [2]
Yoga and a bit of core at the end
5 PM
Short Track Speed Skating 35:00 [3]
Warm up running and dynamic stretching
Agility stair drills
Turn band working on lay-in
Agility stair drills
Turn band working on lay-in
6 PM
Short Track Speed Skating 1:10:00 [3]
5min warm up
30lap warm up 11.5-12.8sec lap
Workout:
7x5laps (2 laps work on lay-in at 75% 3 laps build to 90%)
I can tell that I am still getting back into short track. I had to work hard to my lay-in, the best results were when I pushed through my butt and brought my hip forward. It gave me stability on that leg and I just had to continue to do that around the corner to maintain control.
30lap warm up 11.5-12.8sec lap
Workout:
7x5laps (2 laps work on lay-in at 75% 3 laps build to 90%)
I can tell that I am still getting back into short track. I had to work hard to my lay-in, the best results were when I pushed through my butt and brought my hip forward. It gave me stability on that leg and I just had to continue to do that around the corner to maintain control.
Wednesday Nov 11, 2015 #
7 AM
Map Reading 15:00 [0]
http://www.guedels.ch/karten/show_map.php?user=arc...
This was a tough map for how I think, because as soon as I see trails I try to use them. I think I should read more maps like this so that I can do a better job incorporating trails while also thinking about contours.
While I read this map I tried hard to work on having a direct route and no more that 3 checking features along my route. I also use dark green as an attack point and towards the end I got a much better feel for switching from trail to forest.
This was a tough map for how I think, because as soon as I see trails I try to use them. I think I should read more maps like this so that I can do a better job incorporating trails while also thinking about contours.
While I read this map I tried hard to work on having a direct route and no more that 3 checking features along my route. I also use dark green as an attack point and towards the end I got a much better feel for switching from trail to forest.
Map Reading 10:00 [0]
http://www.gustavbergman.se/doma/show_map.php?user...
Planned all routes in 10-15 sec.
It was fairly straight forward, for the long control I looked at it first to see openings then planned forwards. The rest of the controls I tried to minimize turns(to keep high running speed and give more time to look at control descriptions) and stay close to the control line. I quickly decided that controls one and two had to be double checked, and I planned my route to attack them with the ability to recover if I read the control description wrong
http://omaps.worldofo.com/index.php?id=156805
Planned all routes within 20sec
I had troubles planning the long one, which dealt with decided whether to go through the middle route of bottom one. I picked the middle because I could avoid seeing finishers and it had an easy attack point. I need to be more decisive when I'm in a race situation.
Planned all routes in 10-15 sec.
It was fairly straight forward, for the long control I looked at it first to see openings then planned forwards. The rest of the controls I tried to minimize turns(to keep high running speed and give more time to look at control descriptions) and stay close to the control line. I quickly decided that controls one and two had to be double checked, and I planned my route to attack them with the ability to recover if I read the control description wrong
http://omaps.worldofo.com/index.php?id=156805
Planned all routes within 20sec
I had troubles planning the long one, which dealt with decided whether to go through the middle route of bottom one. I picked the middle because I could avoid seeing finishers and it had an easy attack point. I need to be more decisive when I'm in a race situation.
5 PM
Dry-Land Training 25:00 [2]
Spinning and Slideboard
6 PM
Long Track Speed Skating 1:20:00 [3]
Warm Up:
2x2 laps
2x2 excels
Workout:
3xx5xx 300m on, 500m off
8min rest
I felt that my form was rough and that I wasn't going too fast. But I realized that I actually skated consistently at around a 28-29sec lap time and wasn't tired at all. Great speed workout, but didn't tire me at all.
Worked on bringing foot through low and not letting my knee collapse by finishing the push with my buttcheek ;P I also built the corner hard and did an extra crossover coming out of it.
I did a good job of skating when I looked forwards and relaxed my arms and neck
My blade came loose again, I need to remember to tighten them before hand
2x2 laps
2x2 excels
Workout:
3xx5xx 300m on, 500m off
8min rest
I felt that my form was rough and that I wasn't going too fast. But I realized that I actually skated consistently at around a 28-29sec lap time and wasn't tired at all. Great speed workout, but didn't tire me at all.
Worked on bringing foot through low and not letting my knee collapse by finishing the push with my buttcheek ;P I also built the corner hard and did an extra crossover coming out of it.
I did a good job of skating when I looked forwards and relaxed my arms and neck
My blade came loose again, I need to remember to tighten them before hand
7 PM
Dry-Land Training 30:00 [3]
Spinning
4 laps running to flush lactic acid. About a 6min mile pace
30 push ups while chanting "I will not forget my transponder" because... I forgot my transponder where I changed...
12 push ups too!
4 laps running to flush lactic acid. About a 6min mile pace
30 push ups while chanting "I will not forget my transponder" because... I forgot my transponder where I changed...
12 push ups too!
Tuesday Nov 10, 2015 #
7 AM
Yoga 30:00 [2]
25 min yoga
5 min core
5 min core
5 PM
Dry-Land Training 30:00 [2]
Activation stretches w/ dynamic stretching
6 PM
Short Track Speed Skating 1:10:00 [3]
1x30 laps 12.4-13.0
3x3 lap excel
set one to 80%
set two to 85%
set three to 90%
10min of corner carve drill
Workout:
7 laps @ 80%
5 laps @ 85%
3 laps @ 90%
3 laps @ 90%
5 laps @ 85%
7 laps @ 80%
We were supposed to work on lay ins but once we started going fast we only thought about speed and never accomplished good lay-ins. Though after the drill I started to gain a lot of control which was really nice to see :)
3x3 lap excel
set one to 80%
set two to 85%
set three to 90%
10min of corner carve drill
Workout:
7 laps @ 80%
5 laps @ 85%
3 laps @ 90%
3 laps @ 90%
5 laps @ 85%
7 laps @ 80%
We were supposed to work on lay ins but once we started going fast we only thought about speed and never accomplished good lay-ins. Though after the drill I started to gain a lot of control which was really nice to see :)
Monday Nov 9, 2015 #
5 AM
Long Track Speed Skating 1:15:00 [4]
2x500m @ decent pace
35.2
33.7
1x2 laps
35
34.6
2x250m excel
Workout:
3x8-10laps
Set one:
33.6
34.8
~35
~35
~34
~34
~35
34.3
Set two:
34.4
35.7
~35
~34
~34
~35
~35
~35
~34
~34
Set three:
34.3
35.7
~35
~35
~34
~35
~34
~34
~34
35.2
33.7
1x2 laps
35
34.6
2x250m excel
Workout:
3x8-10laps
Set one:
33.6
34.8
~35
~35
~34
~34
~35
34.3
Set two:
34.4
35.7
~35
~34
~34
~35
~35
~35
~34
~34
Set three:
34.3
35.7
~35
~35
~34
~35
~34
~34
~34
5 PM
Dry-Land Training (Warm Up) 20:00 [2]
Spinning
Some slide board, I worked on bringing my foot through while keeping it on the ground
Some slide board, I worked on bringing my foot through while keeping it on the ground
7 PM
Dry-Land Training 45:00 [3]
Light spin
2 laps jogging
5x30sec on 1min off turn band
-worked on power
20min spin
12 pull ups!
2 laps jogging
5x30sec on 1min off turn band
-worked on power
20min spin
12 pull ups!
Sunday Nov 8, 2015 #
6 PM