Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jan Erik Naess

In the 7 days ending Dec 10, 2016:

activity

time

miles

Run

2:57:00

24.0

(7:22)

38.63

(4:35)

Mental

1:00:00

Map Reading

57:00

Core & Stretching

40:00

Orienteering

32:56

3.04

(10:49)

4.9

(6:43)

Yoga

30:00

Total

6:36:56

27.05

43.53

[1-5]

4:49:56

averages - sleep:7.8

1:24

0:00

» now

Saturday Dec 10, 2016 #

11 AM

Map Reading (Xmas Day 10) 10:00 [0]
slept:8.0

http://news.worldofo.com/2016/12/10/route-to-chris...

Took only trails, It probably would've been best if I were to cut off a little bit more and power through the forest

11 PM

Mental (Headspace Day 6) 10:00 [0]

Friday Dec 9, 2016 #

5 AM

Mental (Headspace Day 5) 10:00 [0]
slept:7.5

3 PM

Run 40:00 [2] 9.5 km (4:13 / km) +15m 4:11 / km

Well paced job, feeling great :)

Thursday Dec 8, 2016 #

5 AM

Mental (Headspace 4/10) 10:00 [0]

Woke up early to do this, I'll do that from now on, a nice start to my day

3 PM

Run 41:00 [3] 6.0 mi (6:50 / mi)

Nice evenly paced run, lunges beforehand

4 PM

Core & Stretching 6:00 [1]

20 on bands
Some GS leg swings and kicks
25 push ups -- going to be feeling that tomorrow

6 PM

Map Reading 22:00 [0]

Look at the control and messed up thinking the middle route was a trail but its really a cliff. Otherwise I would've gone to the right

14min going over the map. Look at next control, pick route, follow through and develop picture, repeat.

http://www.tulospalvelu.fi/gps/20160821h/?v=m3

C • Armchair-O 2

Wednesday Dec 7, 2016 #

8 AM

Mental (Headspace day 4) 10:00 [3]

3 PM

Run tempo 48:00 [3] 6.1 mi (7:52 / mi)

one 10min tempo increasing the pace to just under a 6min mile. Felt like a really nice start to winter running :)

4 PM

Core & Stretching 16:00 [1]

Hurdle Mobility
4x1min plank
20 rep bands
5min rolling

8 PM

Mental (X-Mas Day 7) 10:00 [0]

Tuesday Dec 6, 2016 #

8 AM

Map Reading 10:00 [0]

I felt like going out of my way to the trails wouldn't save enough time, so instead I would need to run powerfully through the rocky areas and avoid the worst parts.

Turns out the road would've saved me more time

http://news.worldofo.com/2016/12/06/route-to-chris...

C • Route to Christmas 2

4 PM

Run 48:00 [3] 6.0 mi (8:00 / mi)

Core & Stretching 8:00 [2]

4x1min
no bands but still the movements

Monday Dec 5, 2016 #

4 PM

Map Reading (X-Mas Day 5) 10:00 [0]
slept:7.0

Didn't find the easy way to the fast route on the right so I took the way to the left. If I'd have seen the right route I probably would've taken it but still a bit troubled by that climb.

5 PM

Yoga 30:00 [2]

10 PM

Mental (Headspace Day 3) 10:00 [0]

Sunday Dec 4, 2016 #

Event: Badger O - Cat's Meow

8 AM

Orienteering (5.75km) 32:56 [4] 4.9 km (6:43 / km)
slept:8.5

Focused on really getting into the map and orienteering. Find route, navigate there, worked super well. I was keeping track of where I was, going through the three steps to map reading.

Mistake from 5-H was running around, probably lost 45 seconds there. I hadn't planned me route out.

G to J my compass bearing was off even though I tried really hard to stay on it. 5-15sec mistake. I only focused on the compass bearing and trying to focus spotting the reentrant. I needed to add checking off little pieces.

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

Learning:
-When taking compass bearings I need to use checkpoints and smaller features to keep track
-Push hard up the hills, pain is temporary

Core & Stretching 10:00 [1]

4x1min plank
stretching
rolling

10 PM

Map Reading (X-Mas day 4) 5:00 [0]

http://news.worldofo.com/2016/12/04/route-to-chris...

Picked the right route just a different beginning, I feel like mine was faster, will have to check it out tomorrow, too tired ATM

Almost no climb and a smooth attack point. I'd be able to fly.

C • "the right route" 2

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