Training Log Archive: Jan Erik Naess

Dynamic Stretches
Strides

2x8min 100m suicides 10min rest
24
24

3x10 squats w/ 60lbs
2x15(both leg) sitting then stand up
2x15(both leg) standing toe touch w/ opposite arm and other leg going up behind w/ 12lbs
2x40 exercise ball pulls under

Bands

4x50m strides
8x50m mini hurdles

Hurdle Mobility

3x10 pull-ups
3x15 reverse push-ups w/ 2x30lbs
2x10(each arm) arm pulls
2x20 push ups w/ super man on ground
2x30sec running form 2x20lbs then 2x12lbs

4x50m strides
8x50m mini hurdles

This was the first time I really controlled my breathing, now I know what to shoot for when getting focused

Two swiss courses

C • This Coming Weekend 7

Warm up stuff, dynamic stretching and strides

8x200m 1:30 rest after 4 3:00 rest then back to 1:30
28
29
28
28
27
28
28
28

3x15 squats w/ 40lbs
2x20 step ups(both legs) 2x15lbs
2x12(both legs) from sitting stand with one leg
2x40 exercise ball pulls from laying down
2x30 exercise ball pulls under

Bands:
-foot out then back in a walk
-waddle
-side walk
30 pumps from laying down every angle

Race analysis:
1. I took my time setting up my direction to run then picked up along the way, it was nice having time to setting in

2. Compass to the right area then spotted the control

3. Tried to stay on the control line, compass bearing was too far left and that made me think I was farther along than I actually was. Headed down early because I was unsure of how big that flat spur was, I should've used the greed with the spur as my catching feature

4. Around the green and cut in when I got up to the reentrant inside the green

5. Down and over, holding my compass bearing, was a little unsure as to where I was after getting to the top of the hill so I hugged left and hit the depressions then went up the spur

6. Followed the trail after the lake because I was tired and wanted to finished planning then cut the trails short and hopped from one spur to the next, making sure I knew where I was each time I hit a trail

7. My plan was to just go up the hill, I should've focused on staying to the farthest right spur on top of the hill

8. Followed the ditches up and continued to the small hill

9. I didn't have a plan so I headed to the road and cut off but didn't have a strong attackpoint so I messed around till I finally made it far enough over to hit the control

10. Hit the first two little reentrants then the green started 100m early and I got confused, I felt like I needed to go farther but I lost confidence and went to the road then popped in a couple of times till I hit the reentrant(which wasn't visible from the road)

11. Ran down the road a bit to get a clear crossing point and reminded myself to stay focus, compass bearing up then I cut off of the road after the far building. I wasn't 100% sure of what I was looking for but kept my compass bearing till I hit the right spur(could've been a bad control)

12. Hard compass bearing, checking every 10-15 sec aiming to the right, hit the train and cut in after the first couple of ditches. My original attackpoint from the trail was going to be the trail junction but I should've seen that the woods would be open and make more of a direct attackpoint like the first ditch

13. On the road, cut off at the right reentrant and ran to the control. I should cut off earlier to save time

14. I tried to be in the lighter green while heading up the hill, once I hit the road I cruized to the bend then tried to keep a large mistake from happening by bringing it down to a slow jog/walk. Overshot the control(by 50 far and 20m down) but doubled back quickly and hit it when I went to check the open forest

15. Compass bearing to hit the right portion of the road, hit the small, sharp bend close to the control line, then continued too far up the hill and had to go down the ditch about 70m to hit the control

16. Up the trail to relax for a little, poor route choice, then I went through the field with the parking lot(to the left), caught myself from heading dow the wrong portion of path and then held a compass bearing and checked off renetrants

17. Compass bearing, ended up too far right but just continued to the reentrant

18. Perfect compass bearing but I hit the X that's right under the control line and didn't see where that was for a little, then lifted my head up and saw the control

19. Compass bearing to the high bend in the trail then continued to the control on the path

20. Slowly went into the control, too far right and went to the path, then re-positioned and went to the control

21. Too far right, saw the control and didn't feel like it was mine but I double checked and it was, lucky me...

22. Along the straight portion of trail and off down to the control, kept my pace a little slow so that I didn't mess up and do something dumb. Tried to stay focused

23. Headed more for the wrong field then corrected and headed to the right one

Finish. Ran hard after a solid race :)

Overall:
-I did a good job trying to stay focused when I knew that I could easily mess up. The compass checking helped me stay focused in featureless terrain
-I did a good job very quickly relocating as soon as I got confused in technical terrain
-I need to have very good plans going into technical terrain with strong attack points, I lacked that this weekend
-I did a good job staying calm when I was getting confused, but should have had more faith in my estimation skills
-I need to not let light and medium green change my routes, I can power through that stuff when I was to, I just need to remember to keep a compass bearing
-I did a good job holding my running back to a stable orienteering pace, but I need to push harder on roads and trails, no excuses
-I did a good job going slowly and carefully to the first controls
-When making safety compass bearings I need to make them more direct, I lost time because of how hard they were to one side or the other of the feature that I wanted to head to
-I need to practice reading technical terrain at higher speeds, this will help make planning easier

My super duper awesome, secret warmup.

Special thank for the mental preparation technique by Brent :) -thanks

Flying_Pig_2016_Sunday_Classic_13 Red B - Splits