Training Log Archive: Jan Erik NaessIn the 7 days ending Jan 2, 2016:
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Saturday Jan 2, 2016 #
Note
If you're interested:
https://docs.google.com/spreadsheets/d/1YUD-Bt2yRw...
Note
(60 hours)Map Reading ~10min per day
(60)Orienteering ~1 per week
(234)Cardio/Muscle Workouts ~4.5 per week
(156)Stretching/Recovery ~3 per week
Sports(Extra):
-Race a XC Ski Race
-1600m sub 4:35(before JWOC)
-3000m sub 9:25(before JWOC)
Speed Skating Times(season ends in two weeks):
500m 40.85
1000m 1:19.20
1500m 2:03.00
Dry-Land Training 45:00 [2]
Techni-cord
Triangle Drill
Rolling
Long Track Speed Skating 45:00 [3]
2x250m excels
2 laps
2xrolling starts
2xstanding starts
Dry-Land Training 40:00 [3]
spinning
Tech-cord
Warmup:
Sprints
Dynamic Stretching
Stairs(explosive)
Warmup(on ice):
2 laps
excel
rolling start
standing start
Long Track Speed Skating (500m) 41 [5]
Rough start but a strong lap(other than a poor first corner)
11.4
29.6
Dry-Land Training 30:00 [3]
Technicord
Warmups:
Sprints
Dynamic Stretching
Technicord
Stairs
(on ice)
2x250m excels
rolling start
Long Track Speed Skating (1500m) 2:03 [5]
Plan:
Excel first 300m
Build lap 2
Hard lap
Build Hard
Work last lap
Build corners, 1-2
Strong straight away pushes.
I ended up pretty much just focusing on straight away pushes and not having them flick back
Massage 45:00 [1]
Friday Jan 1, 2016 #
Map Reading 45:00 [0]
Reviewed JWOC 2016 Long
Thursday Dec 31, 2015 #
Dry-Land Training 45:00 [3]
technicord
I need to made sure not to over crunch my chest
Long Track Speed Skating 1:00:00 [3]
2x250m excel
3xrolling starts
3x100m excel
3x100m (30,30,30)
3x100m excel
3x100m excel
3x250m excel
Dry-Land Training 45:00 [3]
3x5 jumps w/ dumbbells
Rolling
8 pull-ups (hard-way)
Map Reading 25:00 [0]
Went over sprint and middle
Map Reading 5:00 [0]
Wednesday Dec 30, 2015 #
Long Track Speed Skating 25:00 [3]
Dry-Land Training 45:00 [3]
Turn-Band
I would get a better push by extending my leg fully through engaging my glute
Long Track Speed Skating (Tapering Begins) 1:20:00 [3]
2x250m excel
2xrolling starts
2x100m build
2x2laps
3x800m @29-30 w/ 10min rest
Tuesday Dec 29, 2015 #
Dry-Land Training 40:00 [2]
Technicord
Pull-ups...the hard way --> 8
Long Track Speed Skating 1:30:00 [3]
The regular stuff..
Workout:
3x8 laps@34-32(we kept mid-low 32's)
Extra:
200m excels working on laying(outer and inner lane)
Dry-Land Training 35:00 [2]
Spinning
Map Reading 30:00 [0]
Monday Dec 28, 2015 #
Biking 35:00 [3]
3min @ 70%
5min up pyramid
5min 70%
5min down pyramid
5min easy
Rolling 10:00 [1]
Dry-Land Training 10:00 [3]
Sunday Dec 27, 2015 #
Biking 35:00 [3]
3min @ 70%
5min up pyramid
5min 70%
5min down pyramid
5min easy
Yoga 25:00 [2]