Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jan Erik Naess

In the 7 days ending Dec 12, 2015:

activity

time

miles

Dry-Land Training

7:00:00

Long Track Speed Skating

3:10:42

Short Track Speed Skating

2:10:00

Run

35:00

4.97

(7:02)

8.0

(4:23)

Map Reading

10:00

Yoga

10:00

Total

13:15:42

4.97

8.0

[1-5]

13:05:42

3:05

0:00

» now

Saturday Dec 12, 2015 #

Dry-Land Training (Workout) 35:00 [4]

4x8 extensions w/ weights(explosive)

7 AM

Long Track Speed Skating (Pre skate) 30:00 [3]

Slow laps, several excels, followed Ethan to re-engage my form

I felt like I was just pushing and had no control, so after I talked to y coach and he told me to do something tough so that everything would start firing.

Dry-Land Training 20:00 [3]

Spinning, rolling to stretch out my IT band because it was really tight and making my right knee hurt a lot

8 AM

Dry-Land Training 15:00 [3]

Slide board to feel my form again. I would on using my core, and to keep shoulders from opening I pulled that shoulder to the opposite hip, which helped engage my core and increased stability a lot

Dry-Land Training (500m warmup) 25:00 [3]

Running excels
Dynamic stretching to engage muscles
Stairs, explosively
Starts, I struggled to hard a fluid start

On ice:
Several excels
A few starts

I still felt a bit off, but I worked on using my core and that's helped engage things as made me feel a little better

Triangle drilled and heavy breather before start

Long Track Speed Skating (500m) 42 [5]

For my start I did was Nancy told me to do, stronger pushes, then fast, then adjust to skating. Pretty much my best start yet, loved it!

I had fairly bad straight away pushes and I tried hard on the corner but didn't build out.

Analysis:
Have stronger, more controlling pushes on the straight away.
On the corner have two levels, fast, and then once the apex is passed switch to faster

9 AM

Dry-Land Training (1000m warmup) 20:00 [3]

Sprinting
Dynamic Stretching
Stairs
Triangle drill

On ice:
A few excels
2 starts

11 AM

Run 35:00 [4] 8.0 km (4:23 / km)

Good run, part of the workout. I felt strong for not having run in almost 4 weeks. My hip flexors were dying after the run, but not nearly as bad as the beginning last year

Friday Dec 11, 2015 #

7 AM

Dry-Land Training (Elliptical) 25:00 [1]

Flushed out legs, felt great
5min of core

2 PM

Map Reading 10:00 [0]

Extra time in class so I looked over the long and middle for jwoc next year. It look a few minutes to get into the map, but after that I easily understood everything at a high pace

C • Good use of extra time ;-) 2

Thursday Dec 10, 2015 #

7 AM

Dry-Land Training (Elliptical ) 25:00 [1]

I did this to help flush lactic acid out, felt great after!

5 PM

Short Track Speed Skating 1:10:00 [3]

Warm up:
3x4 laps

Workout:
3x9,5,3,5,9

Dry-Land Training 45:00 [2]

Jogging
Dynamic Stretching
Dry skate in front of the mirror, I had a really hard time controlling my landings, I re engaged my core and kept shoulders from opening up

Wednesday Dec 9, 2015 #

7 AM

Dry-Land Training 15:00 [3]

Elliptical
Yoga, 30 push ups

Yoga 10:00 [2]

5 PM

Dry-Land Training 15:00 [3]

Spinning
Slide Board(was not feeling like I had good form)

6 PM

Long Track Speed Skating 1:10:00 [4]

Warm Up:
2x1 lap technical
2 lap

Workout:
1x8 lap 36-38sec laps
3x12 lap 33-34.5sec laps

Worked on up down abs and bringing my arms through straight

7 PM

Dry-Land Training 30:00 [3]

4 laps jogging
8x15 sec on 35 sec off working on power
15 min job