Training Log Archive: Jan Erik Naess

2x15min warm ups on ice before races

Excels and starts

20min warm up
practice skate
10min cool down
15min warmup
500m race
10min cool down
15min
1500m race
10 min cool down

500m 43.55
1500m 2:20.03

20min warm up
10min cool down

Testing out the ice, a few excels and standing/rolling starts

20min yoga
5min core
5min rolling

http://news.worldofo.com/2015/12/02/route-to-chris...

I took the route to the left, get main climb out of the way early, recoup with the trail then finish the climb and use the boulders as funnels in

http://news.worldofo.com/2015/12/03/route-to-chris...

I decided to pick a route if it were to have had wet mossy area. If it were dry then I'd have run up the giant swamp as a handrail

Warmup:
2 laps easy
1 excel alone
1 excel following Nathan

Workout:
3x3x4 laps @ 34.0-35.0

This went really well, while I skated I only focused on my core and made sure to not dip my chest or make strokes too fast. I was able to keep pressure the entire push and noticed for the first time ever that my hips were hurting after practice.

I'm going to see if I can get a good hip yoga session for early bird gym. Emma do you have a link to yours :P

Oh, my legs were dead coming into this practice, they were actually shaking after the warmup laps, so I'm greatful for having good form today, else I would've have finished!

C • Hips 2

Light spin
I worked with coach Katherine on the triangle drill from this weekend. I struggled to feel any thing in particular but she noticed the best form which I was working the pushing legs core and making space with the recovery legs core.

I worked on this while skating today

A less than productive cool down session...
I spun out lightly
12 pull ups slowly and controlled

Dynamic Stretching for warm up
Track practicing game

Soooo tired from this weekend. I'll be sleeping well tonight xD

Our goal was to work on tracks, the narrow-wide and fast track narrow-narrow and peanut track

Warm up:
15 laps @ 70%
10 laps @ 80%
5 laps @ 90%

Workout:
3x3 laps (1 lap build, 2 lap track) @90% (wide-wide)
3x3 laps (1 lap build, 2 lap track) @90% (narrow-wide)
3x3 laps (1 lap build, 2 lap track) @90% (peanut)
3x3 laps (1 lap build, 2 lap track) @90% (peanut)

I had a really hard time working with any kind of form. After analyzing pictures from my skating I noticed that my left shoulder dips a lot. I will work on bring it up, engaging my right core and making space in the left core.

http://news.worldofo.com/2015/12/01/route-to-chris...

I picked a route that no one else did... guess I'm original. I headed around the left side of the cliff and ran up the hill that way, then followed the trail until I hit the rocky field and after a second small one cut off into the trail.

What are others thoughts on this? I figured that following the trails allowed for my mind to relax and legs to rejuvenate, 20m of extra climb isn't much after 60 before, so why not. There were also some really nice had rails.

I suppose the only reason why I would pick the fastest route(in today's analysis) would be if we had just done some serious climb and my legs needed a break