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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jan Erik Naess

In the 7 days ending Feb 13, 2016:

activity # timemileskm+m
  Orienteering8 4:19:08 22.93(11:18) 36.9(7:01)
  Run8 3:56:00 18.31 29.47
  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
  Total19 11:27:08 41.24 66.37
  [1-5]18 10:42:08
averages - sleep:8.4

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Saturday Feb 13, 2016 #

8 AM

Orienteering (Race #2) 14:11 [4] 2.9 km (4:53 / km)

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

10 AM

Orienteering (Control Taking) 24:29 [3] 4.6 km (5:19 / km)

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12 PM

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

1 PM

Orienteering (Race #3) 14:34 [3] 2.7 km (5:24 / km)

Actual Distance: 3.8km

1 Person Relay

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2 PM

Orienteering (Map Folding & Controls) 40:44 [3] 4.9 km (8:19 / km)

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3 PM

Orienteering (2 Person Relay) 15:00 [3] 2.8 km (5:21 / km)

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Jericho Elite Male - Splits

Totem Farsta Elite Male - Splits

Friday Feb 12, 2016 #

Event: Vancouver Sprint Camp
 
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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Queen Elizabeth Elite Male - Splits

Thursday Feb 11, 2016 #

Note
slept:9.0

Wednesday Feb 10, 2016 #

Note
slept:8.0

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]

Lunges

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 #

Note
slept:8.0

C • Congrats!! 10
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 #

Note
slept:8.5 (rest day)

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