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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jan Erik Naess

In the 7 days ending Feb 12, 2016:

activity # timemileskm+m
  Run6 3:16:00 15.83 25.47
  Orienteering4 3:00:34 15.06(11:59) 24.24(7:27)
  Short Track Speed Skating1 1:10:00
  Map Reading1 45:00
  Upper Body Workout1 35:00
  Lower Body Workout1 25:00
  General Strength3 17:00
  Total14 9:28:34 30.89 49.71
  [1-5]13 8:43:34
averages - sleep:8.3

» now

Friday Feb 12, 2016 #

9 AM

Orienteering 1:56:32 [3] 14.3 km (8:09 / km)

I burnt 1250 calories on my morning shake-out run... that was because I got lost, also 30 min of sight seeing in the middle :)

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1 PM

Orienteering 17:23 [2] 2.4 km (7:15 / km)

Sprint Camp 2016 Training - Route Choice

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2 PM

Run 20:00 [2] 2.0 km (10:00 / km)

3 PM

Orienteering (Race #1) 16:15 [3] 2.3 km (7:04 / km)

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Thursday Feb 11, 2016 #


Wednesday Feb 10, 2016 #


Today while running I really started to feel like a runner again, and felt strong and light. A great time to have that finally happen considering the camp this weekend :D

Couldn't be happier!
8 AM

Map Reading 45:00 [0]

Made a list of the maps that we will be running on for the Vancouver Sprint camp for the flights that I will be going on.

Read day 1 maps and old courses
3 PM

General Strength 5:00 [1]


Run warm up/down 20:00 [3] 4.0 km (5:00 / km)

Run warm up/down 10:00 [2] 1.0 km (10:00 / km)

Strides and dynamic stretching
4 PM

Run 21:00 [4] 4.25 km (4:56 / km)

2x8min running back and fourth on a football field... the stopping and starting is brutal...(5 min rest)

Run warm up/down 15:00 [2] 3.0 km (5:00 / km)

General Strength 5:00 [1]

Hurdle Mobility
5 PM

Lower Body Workout 25:00 [2]

3x10 squats w/ 15lbs
2x10(both legs) helicopters w/ 15 lbs
2x10 one legged squats 2x12lbs
2x15 hamstring workout ball pulls

I make everything a lot lighter and less than normal to allow my body to recover in time for the races this weekend :)

Tuesday Feb 9, 2016 #


3 PM

Run 40:00 [3] 8.0 km (5:00 / km)

Run in the cold snow... I kept it at a reasonable pace.
4 PM

General Strength 7:00 [1]

Hurdle Mobility

Upper Body Workout 35:00 [3]

Pull Ups(11,11,8)
2x25 push ups w/ arm raise at bottom
3x15 laying down pull ups
2x20(both arm) plank w/ arm extensions
2x20(front and side) arm raises w/ 5lbs weight
2x30sec arm swings w/ 15 lbs

Getting stronger!!!
6 PM

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

I went to speed skating practice and skated with the slower group. I was pretty much there just to see friends and get back on the ice.

Recently I have been worried that my transition into running was taking too long and something wasn't working, but today I realized that I am actually a lot further along than I thought. I noticed this because 3 weeks ago after the exact same running practice I didn't even have enough energy to do anything on the ice, and now after speeding up my pace while running I had ample energy to skate and not feel the slightest bit tired.

Soon come the running workouts ;P

Monday Feb 8, 2016 #

7 AM

Run (Elliptical) 30:00 [1]

4 PM

Run (Warm Up) 30:00 [3] 2.0 mi (15:00 / mi)

15 min warm up jog
Strides, dynamic warm up

Run (Workout, cut short :/) 10:00 [3]

3x40m strides, didn't have time for all 10 :(

Sunday Feb 7, 2016 #

slept:8.5 (rest day)

Saturday Feb 6, 2016 #


2 PM

Orienteering 30:24 [3] 5.24 km (5:48 / km)

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.


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

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