Training Log Archive: Jan Erik NaessIn the 7 days ending May 21, 2016:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||
|
|
|
|
|
| ||||||||||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||||||||||||
Saturday May 21, 2016 #
Note
I've taken the last couple of days off because I hit my head decently in soccer so I am taking it easy and my legs were super tired anyways so I am also just using it as recovery
7 AM
10 PM
Mental (Headspace Day 6) 10:00 [0]
The goal of this one was to be aware of your pains then to not stress about them. I did a good job finding them and feeling them in the beginnings, it was largely in my back and neck where all of my stress builds up. By the end I was feeling like I had just come out of a massage, kinda cool :D
Thursday May 19, 2016 #
7 AM
Yoga 20:00 [2]
3 PM
Soccer 35:00 [2]
Hit my head and I'm not feeling to great, I think I'm done with soccer for a while :(
Wednesday May 18, 2016 #
7 AM
Yoga 20:00 [2]
3 PM
Soccer (Pick-up Soccer) 45:00 [2]
6 PM
Dry-Land Training 2:00:00 [3] 4.0 mi (30:00 / mi)
-Jogging Warm Up w/ dynamic stretching
-Yoga Warmup
-15min low walk game
-3x10min(20sec jog, 20sec run @ 5min/mi pace)
-After 1st and 2nd set of runs did drylands drills
-5min stretching cool down
-Yoga Warmup
-15min low walk game
-3x10min(20sec jog, 20sec run @ 5min/mi pace)
-After 1st and 2nd set of runs did drylands drills
-5min stretching cool down
9 PM
Mental (Headspace Day 4) 10:00 [0]
I'm beginning to get better at just letting my mind go and not try and control it. For me my mind finds its freedom one my eyes are fully relaxed which happens when my head is slightly tilted downwards. Slowly developing the ability to be more aware of my mind yet not controlling, I lose my count at around 5-7 each time and rein it in 1-2 breaths later.
Tuesday May 17, 2016 #
7 AM
Yoga 25:00 [1]
3 PM
Run warm up/down 20:00 [3] 3.25 mi (6:09 / mi)
Run warm up/down 10:00 [2]
Strides
Continuous warm up
Continuous warm up
4 PM
Run 25:00 [4]
2x4x200m(1min rest, 4min rest)
Set one: 28,28,29,28
Set two: 29,28,29,27
Set one: 28,28,29,28
Set two: 29,28,29,27
Run 15:00 [2] 1.5 mi (10:00 / mi)
5 PM
Lower Body Workout 25:00 [3]
2x15(each leg) step ups w/ 2x12lbs
2x40 leg curls w/ exercise ball
2x8(each leg) one legged sit to stand
2x40 leg curls w/ exercise ball
2x8(each leg) one legged sit to stand
General Strength 5:00 [1]
Hudle Mobility
9 PM
Mental (Headspace Day 3) 10:00 [0]
I was a little bit too forceful when I tried to rein my thoughts back in, improving and becoming more aware.
Monday May 16, 2016 #
3 PM
Run (Recovery) 46:41 [3] 9.5 km (4:55 / km) +27m 4:51 / km
4 PM
Run 15:00 [1]
8x50m strides
8x50m mini hurdles
Hurdle Mobility
8x50m mini hurdles
Hurdle Mobility
5 PM
Upper Body Workout 20:00 [3]
2x15 arm lift push ups
3x12 pull ups
2x30sec running form w/ 2x12lbs
3x12 pull ups
2x30sec running form w/ 2x12lbs
Mental (Headspace Day 1) 10:00 [3]
Found it interesting, I like the idea of how to find and control your mind you need to more or less work with it. Will work on that more -- less forceful and more fluid
9 PM
Mental (Headspace Day 2) 10:00 [0]
Working on understanding and feeling the flow of letting my mind go, working towards watching it flow
Sunday May 15, 2016 #
9 AM
Orienteering 46:17 [4] 7.4 km (6:15 / km)
Overall the controls that I ran well were successful because I was focusing and all of my mistakes were because I let myself go and didn't concern over little things like attackpoints and catching features.
With that being said I did a good job with map memorization at least because on most legs I only looked at my map 3-4 times ---> which in a big race is unacceptable. I need to work on creating the same intensity as I have in major races as in my training like these.
Will try and do split analysis either tonight or tomorrow night, I lost around 4-5min in major mistakes