Training Log Archive: Jan Erik Naess

Spinning
Jogging around the rink

2 laps warmup
2 excels
2 rolling starts
2 standing starts

I didn't feel really good, and to engage my core better, I used my lower core to project hips and legs. It helped a little, not too much though.

Spinning
Technicord
Running around the track
Dynamic Stretching
Explosive(Stair hopping)

The technicords went really well, I got my hip to pop(that's good!)
Starts were rough and un co-ordinated

On ice:
A few laps to feel the ice
2 rolling starts
2 standing starts
triangle drill
skated 2 laps standing up and working my core with each push

41.13 500m
I was amazed that my race went that well, I didn't feel amazing any where, but I guess my corner builds were strong enough and I never stopped pushing forwards.

Very happy with my firs 500m PB in an entire year!

Running around the track
Excels
Dynamic Stretching
Explosive hops up the stairs

On Ice:
A few easy laps
one corner build/excel
one rolling start
one standing start

119.70 1000m

Another amazing PB for me(two seconds from last week and 4 from the week before)! I was really happy doing that, it felt awesome seeing the first lap time at a 29.3 and I just tried to hole it from there!

The only thing I thought about was strong straight away strides and build the corner 1,2

https://www.strava.com/activities/452895388

Our speed skating team didn't have a workout after the races because everyone was going to race again tomorrow morning. So I went home and did a shake out run. It was a bit slow, but defiantly not a bad place to start the spring season at. My legs are really strong, and after doing hills for the last quarter of my run I ended with still 0 burn, and still going at a good clip.

But now I'm starting to feel a little drained...

http://news.worldofo.com/2015/12/17/route-to-chris...

Right through the middle, island hop

http://news.worldofo.com/2015/12/18/route-to-chris...

I had to take a step back and on second glance I realized there was the trail to the left, I picked that brought because it had the least amount of climb. Though I would have to make sure that I kept in good contact with the map, as to not take a wrong turn.

We discussed taking the field, if it were to have been easily crossable then I think that may have been the fastest route, but by the looks of it, it wasn't.

It almost looks like I'm tapering for something...Nope, just finals and a lack of time

http://news.worldofo.com/2015/12/16/route-to-chris...

I took the slower route... The reason why I had picked going the the right was because I felt the simple contouring and just flying down the spur would be relatively easy navigation. The left side was had too many things going on so I didn't really look at it. Lesson learnt, I need to take more time when picking my route and I can't be biased towards any route just because I already understand it a little better. I would be easily done the left route with no mistakes. Just follow the spur up, stay on top of the re-entrant, hit the field and nail the trail, and let it carry me through the rough stuff

http://news.worldofo.com/2015/12/15/route-to-chris...

I felt that going straight through was the best option. I hopped from one island to the next and would push hard through the swamps, keeping my eyes up and picking the best was around each hill before I got there.

http://news.worldofo.com/2015/12/14/route-to-chris...

I picked the worst route... whoops. I assumed the the fields were grassy and easy to move through. I saw the faster route and didn't pick it because I felt like I would get lost in the trails, but I know that it I were to concentrate and simplify I could do it. I'd just need to triple check any compass bearing

http://news.worldofo.com/2015/12/13/route-to-chris...
For the first route I first picked the one to the left, but I would've have done the begining like their example did. I would have stayed much more on the paths and make a straight line for the far trail which funnels you in, with I feel would've saved me 30 sec. Although after further review I see that the middle route, while it was much more complicated would've been much more direct. In a race situation I feel that I will would've picked the left route because at the 4th control I would just be getting into the map and have lots of speed to fly on the trail.

For the second route I would've picked the right route, and I would've cut towards the trail that heads up the spur much earlier so that it would become a more direct route. Then I would contour over after passing the boulders. This would give me time to think about future controls and be well funneled in while getting tired from the climb.

Jogging
Dynamic Stretching
Practiced peanut track, passing on the inside

3x7(build from 65%-90%)
3x4 lap peanut 85%
5x3 lap peanut track, passing a partner(with blocking)
4x1 lap start

The warmup laps were good, and I could feel my core because the drylands warmup went well. Originally the peanut track was really bad for me because my hips were flying out, but when I started to pivot with 3 fingers and comparatively chase it really came together well!

Just reviewing old mistakes for the JWOC 2015 Long. I had 10min of stupid mistakes... I won't ever let that happen again in a big race!

It was fun getting back into my head of what I was thinking and how my routes would've been different now.

http://porsgrunnol.no/jwoc_common/daybyday/JWOC/Ma...

http://obasen.orientering.se/winsplits/online/no/d...

Spinning warmup/cool down
15 Pull Ups!!!

Sprint laps for warm up
200's
300's
500's

It was the 500's that killed me, it was a crazy hard workout, and I wasn't feeling like my form was the best.

I remembered that in order for my loads to work well I needed to turn over my foot earlier. Once I did that things started to peice together quicker

More JWOC 2016 Maps, slowly getting used to their terrain, I'll probably print out a few copies of each to make myself courses

Yoga
5 min core

Looked at two maps JWOC 2016 maps while going to bed.

S-chanf and Pass dal Fourn

C • O training 2

The first couple of controls were tough because I was running at a fast pace and not thinking through what was going on. This was because of a few reasons:
-I had no warm up, we just got out of the car and started the mass start
-I wasn't thinking/planning my current routes
-I was trying too hard to plan good routes for the later controls because it was a score O

I then had another stupid mistake because I wasn't looking at my compass.

After the first 4 controls I had no major mistakes, other than I continued to very slowly get into the map.

Analysis:
-My mistakes were all easily preventable, and aren't a big deal because they happened just because of the circumstances that I was in(arriving rushed)
-To make sure this doesn't happen at any big races I will do my warm up, which I know works for me, that covers my map reading and any other mental/physical part which I lacked this weekend
-I needed to have a better plan coming into this race as to what I was focusing on
-I did a good job quickly recovering from my mistakes, which kept me at a decent time

Note:
-I skipped no controls
-I will find a way to post my picture on my training log, probably on the google sheets that I have

C • Where... 7

Thomas and I decided to do another training before the controls were collected. I will post a picture of that as well.

For this, because I was well warmed up and my head was in the right spot, I was able to really push myself....So, I pretty much sprinted the entire time, and purposely added a control in dense terrain right at the end of it to test my ability to concentrate.

**I will look at my map to check mistakes later and update this**

Analysis:
-This was a good demonstration of how much a good warm up helps, especially mentally
-I did a good job pushing myself, this was probably the fastest I've ever orienteered.
-I still needed to have a better plan coming into this, I didn't do a good job with planning routes and knowing what I was looking for

Helped pick up control

Oh yeah... I forgot my GPS watch... again.

I was not happy with that :/

15 rolls per calf, and thigh. I went really really slowly and it hurt so freaking much, but I felt way better after :)