Training Log Archive: Jan Erik Naess

Essi came down and we went out for a training run. We did a Madness style course, but both of us his every control. We tried for hours last night to get it up onto 3DRerun, but it was glitching. Later today Essi is going home and she will upload the routes onto a quickroute, then I'll do my analysis :)

Before the run I decided to focus on double checking my compass bearing and always trusting it while I was tired, and to have a plan going to control one.

2DRerun:
http://3drerun.worldofo.com/2d/index.php?idmult%5B...

Split Analysis:
1. Going to one I was focusing too much on not making a mistake and not enough on how I was going to get there. In my head I make the simply plan to follow the river up, but I never checked off any features for where I was going to, and didn't keep enough connection between my compass and map. In the future I will try focusing on obeying my compass and finding lots of big features as I head to control one

2. I tried to keep a good compass bearing and keep my heads up to hit the reentrant right on

3(F). Went fairly smoothly, I didn't do a good enough job keeping focused though, so I almost miscounted reentrants. Picked off each one well though and mineralized climb

4(E). Kept to the bottom of the reentrant until I spotted the final spur then I pushed up it

5(D). Followed all of the trees, right between them, to the right of the first though. They lead my right in to the reentrant

6(A). The green patch had been completely cleared which was awesome, I just kept a hard compass bearing with my head up and went down the reentrant, it was really steep so I went down slowly...

7(B). Just hugged along the reentrant

8(C). Compass bearing, the first green was open but a cheap change in vegetation so I checked it off then continued with my head up

9. Compass bearing to the corner of the spur down, then once I was on the field I had to go around a sledding fence, thus the odd route

10. Follow the road

11(BB). Over the little reentrant on the spur and just went right in to the control

12(EE). Up the spur for clear running, almost forgot to go to my control, so I had to back track. I need to keep more focused while tired and on easy routes.

13(CC). Compass bearing over to an easy part where I could cross then compass bearing to the reentrant

14(AA). The small hill was not clear so I used a hard compass bearing with my eyes searching for the beginning of the reentrant

15(DD). Compass bearing

16(FF). Compass bearing with my eyes up, I wasn't confident that this was the right reentrant

17(GG). Compass bearing but I got confused as to what I was looking for so I slowed down as I came into the control to make sure I hit it.

18. Compass bearing to the trail junction then to the route with the least around of running, I think I picked right

19. Hard compass bearing once I was across the parking lot, it was extremely hard to see and I almost second guessed myself and turned around but I held on long enough to finish through

20. Zooming Home!

Things I did well:
-I did a really good job trusting my compass when I was getting tired or had nothing but it to look at
-I did a good job recovering quickly and not letting it mess up my other controls

How I can improve:
-Going to the first control I need to rely heavily on my compass to keep me in the right direction, and have strong checkpoints along the way to the control
-I need to have more faith in my abilities to hold a compass bearing
-I need to be much more aggressive when going down hills, I lost a lot of time on all of my descents

10 min warm up
3x4(3 min on 1 min off) not perfectly timed though

So a few weeks ago I decided that in order for me to run smoother races I need to have better far sighted vision, because often I can't see far enough or clear enough to distinguish important features.

Today I had my first lesson over how to put contacts in and it was hell... It took 1.5hours to get and take them out of my eyes just ONCE!

I've actually never been so mentally exhausted in my life... good grief

#livingthehardlife

C • Glasses... 5

My left shin was starting to hurt yesterday so I will take the next two days off of running and cross train.

Yogaaaa

10 min warm up
3 min on 1min off 6 times(ended up taking larger rests because I needed to find my heart rate for my coach :/...)
20 min cool down

3x10 sitting jumps
2x30 exercise ball pulls
2x15(each leg) set ups w/ 15lbs in each hand
2x40(each leg & fast) one legged squats

25 min yoga
5min core

5x50m strides
10x30m mini hurdles

Hurdle Mobility

1 min plank front, side, side
30 sec w/ 15sec rest:
-in and outs
-bicycle clockwise
-bicycle reverse
-Russian twists
-5 level leg lifts
1 min plank front

Soaking wet run but it was nice :)

40min run
8x50m strides

Lunges

30(had to reach 30 in unlimited reps to get there)pull ups: 12,12,6
2x25 pushups pulling arms up while on ground
3x15 pull ups from low bar & laying down
2x20(both arm) arm lifts while in plank
2x20(front and side lifts) w/ 8lbs
2x30sec w/ 15lbs

Progress is being made!

25 min yoga
5min core

15 min run
10 min dynamic stretches and strides

I wasn't really in the gear for a mile time trial, but I ran it, first two and a half laps were good, then I started to lose it in the first and was just dilly dallying the last lap. Not bad though considering all I wanted was under 5. Lots more time to bring that down to a 4:35

Agility training. Kind of like the cone stuff with soccer, it's to strengthen weaker areas and prevent injury.

3x10 squat w/ 35 lbs
2x15(each leg) helicopters 2x15lbs
2x15(each leg) one legged squats w/ 2x10lbs
2x30 ham core pull thingy ma bob

I was doing a quick analysis over how my Cross Country season went this fall. Basically what I got from it was that in 9 weeks I was able to improve my long distance runs by over 1min per km.

That makes me confident that it is okay for me to run a smaller amount of miles for the first 5-7 weeks of track season. This will mean that I build a strong base, because running with the middle distance group means that we do fairly low millage, but strong intervals, and average 30-40 miles a week. This also means that I will be doing lower body workouts, core workouts and upper body workouts, all of which I feel are a great way to get a strong all around body for when I go into longer distance later in the season.

The great part about the track season versus XC, is that it's 20 weeks long! So I have ample time to develop my base, and then I plan on doing more long runs and longer workouts so that I can easily run a 10km course while orienteering at top speed.

Rolled out to relax my muscles before the run

Note:
This was just a training run, there were no controls, or even flags, so it likely may have been faster, and a bit smoother. Several of my slow downs were because I double checked my location. Also note that there was a large amount of change in location of underbrush, with some areas being newly cleared and others newly overgrown.

http://3drerun.worldofo.com/2d/index.php?idmult%5B...

Course Run Down:
1. Going to this I had to follow the trail, it was absurdly dense forest until the point that I cut in, but my dad told me that was where I should go anyways. Going to it I tried to focus on a decent compass bearing, while checking off the first river. I was only slightly focused, but enough to keep it fairly clean.

2. I had to take the trail, I did almost no reading ahead which was dumb, but was more looking for an easy point to go off of the trail. I kept to open forest and went right over the hill into the river junction

3. Note. the green was all cleared I used the swamp and lake as handrails.
When going up the hill I noticed that I had a bad compass bearing and also wasn't sure what I need to be looking for, so I corrected quickly.

4(F). I had a compass bearing and could see far ahead, checked off the swamp and ran down into the re-entrant. I got fairly confused the the density of forest at where the control was actually ended up being light green

5(G). I ran over the hill instead of up the river because I felt like it was easier running, I hit the little river and couldn't go in because the green had overgrown. I unneeded up going as close to G as I could.

6(A). I crossed the easiest part of the top of the hill and ran along, pushing though the dense terrain. I had very poor contact with my map, but realized that and relaxed, and looked closer at the map, and finally understood that there was a sale between two hills, not one slope.

7.(B). I could see the swamp easily and flew by it, keeping to the east(the gps is off a little)

8(D). The green had over grown all the way till when I crossed, I headed down the spur, but didn't have my control in mind until already at the river.

9(E). Followed the river up and ran along the easiest side.

10(C). I wanted to cut off at the river junction but it was too else, so I had to just follow the easiest route. I had a compass bearing to get me to the right river.

11. I left without a solid plan. I hit the largest of the re-entrants and that should've been a checkpoint for me to check and see where I was. After that I was looking for those two hill tops to the west, but I saw another one which wasn't marked, and I assumed that was the east hill. Then I didn't look at my map well enough to see that there was a larger hill that should've been easily visible. It all happened because I didn't focus enough on a plan and keep track of where I was going. There was also a river where I got mixed up in.

12. Ran up the hill to relax on the on a trail, and hopped down. I hit the river banks and had to search a little to find the river junction. Once I found that I headed along the south side of the river.

From there I ran up jogged back with my dad.

Analysis:
-Today wasn't very smooth. I was using a running form instead of a relaxed orienteering form. I figure that will come with a for more o-trainings.
-I did a very very poor job at keeping contact with the map. I need to be more consumed with planning and checking things off than trying to look ahead of me and not connect it to the map. As soon as I can get my orienteering form back I should be able to relax and start thinking how I do when I am map reading. This will be a major part of developing my orienteering skills this spring
-I need to have a solid plan and execute it precisely.
-I did a good job not going too far and double checking when I was aware that I wasn't focusing. I need to bring it all back it for a smoother, faster run

C • 11 2