Training Log Archive: Jan Erik NaessIn the 7 days ending Dec 17, 2016:
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Saturday Dec 17, 2016 #
11 AM
XC Skiing 56:23 [2] 10.3 km (5:28 / km)
slept:7.5
10 PM
Mental (Headspace 3/15) 15:00 [0]
Thursday Dec 15, 2016 #
3 PM
Run 35:26 [3] 7.6 km (4:40 / km)
4 PM
Core & Stretching 30:00 [3]
5min rolling
2x8 clam shell (both sides)
2x8 relaxed foot and 8 flexed foot (both sides)
30sec squat then 1x8 leg pumps
1x10 squat plus open arms at standing position
1x8(both sides) hip weight transfer
1x8(both sides) mock stride
1x8(both sides) stairs version one (place other leg down)
2x8 clam shell (both sides)
2x8 relaxed foot and 8 flexed foot (both sides)
30sec squat then 1x8 leg pumps
1x10 squat plus open arms at standing position
1x8(both sides) hip weight transfer
1x8(both sides) mock stride
1x8(both sides) stairs version one (place other leg down)
7 PM
Map Reading 15:00 [0]
http://www.tulospalvelu.fi/gps/20160626h/?v=m3
I guess a little climb is faster when its fairly direct
I guess a little climb is faster when its fairly direct
Wednesday Dec 14, 2016 #
5 AM
Mental (Headspace Day 10) 10:00 [0]
Done with 10 of 10, now I'll start 15 of 15. Definitely helping me having a relaxing start to each day and refocus quicker throughout the day :)
7 AM
Map Reading (X-Mas Day 12,13,14) 25:00 [0]
http://news.worldofo.com/2016/12/12/route-to-chris...
12 - took a route that wasn't even analyses... whoops. My first route was the correct one but I decided again it because of the unpredictability in those fields (second fastest for me)
http://news.worldofo.com/2016/12/13/route-to-chris...
13 - Lots of trails to plan ahead an keep from having mistakes, plus a fast warmup into the race! (second fastest but best for me)
http://news.worldofo.com/2016/12/14/route-to-chris...
14 - Able to take on climb with the assistance of trails to keep you moving quickly and from making mistakes (correct route)
I noticed that World of O did some great analysis on JWOC, I'm going to look through that this week when I have time
Make sure to vote for Emily!!!
----> http://poll.worldofo.com/2016/ <----
12 - took a route that wasn't even analyses... whoops. My first route was the correct one but I decided again it because of the unpredictability in those fields (second fastest for me)
http://news.worldofo.com/2016/12/13/route-to-chris...
13 - Lots of trails to plan ahead an keep from having mistakes, plus a fast warmup into the race! (second fastest but best for me)
http://news.worldofo.com/2016/12/14/route-to-chris...
14 - Able to take on climb with the assistance of trails to keep you moving quickly and from making mistakes (correct route)
I noticed that World of O did some great analysis on JWOC, I'm going to look through that this week when I have time
Make sure to vote for Emily!!!
----> http://poll.worldofo.com/2016/ <----
3 PM
Run tempo 58:39 [4] 13.7 km (4:17 / km) +66m 4:11 / km
15min jog
20min tempo @ 3:35min/km
15min jog home
5x100m strides
20min tempo @ 3:35min/km
15min jog home
5x100m strides
4 PM
Core & Stretching 10:00 [1]
2xhurdle mobility
rolling
rolling
Tuesday Dec 13, 2016 #
6 AM
Mental (Headspace Day 9) 10:00 [0]
3 PM
Run 57:00 [3] 14.8 km (3:51 / km) +20m 3:50 / km
Nice run after skiing yesterday :)
5 PM
Core & Stretching 6:00 [2]
2:03 plank
23 bands
23 bands
Monday Dec 12, 2016 #
8 AM
Mental (Headspace Day 8) 10:00 [0]
4 PM
XC Skiing 45:00 [3] 7.0 km (6:26 / km)
Woohoo out skiing! We're going to have good snow till Christmas so I think I'm going to try to get out on my recovery days and enjoy it :)
Sunday Dec 11, 2016 #
10 AM
Orienteering 39:52 [4] 5.5 km (7:15 / km) +40m 7:00 / km
slept:11.0
Not sure about the real distance, but a great race!
Just worked on staying focused and bringing the focus back in when I started to lose it. Went great, saw route and followed through and developing map picture.
I lost focus going to 12 causing me to make a parallel error by losing track over where I was. I should've realized my thoughts were drifting, will continue working on focus :)
Lots of fun in 3-4in of fresh snow!
2DRerun link:
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
Note: all of the bands that I have been doing are paying off, I had a lot more strength and stability today :)
Just worked on staying focused and bringing the focus back in when I started to lose it. Went great, saw route and followed through and developing map picture.
I lost focus going to 12 causing me to make a parallel error by losing track over where I was. I should've realized my thoughts were drifting, will continue working on focus :)
Lots of fun in 3-4in of fresh snow!
2DRerun link:
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
Note: all of the bands that I have been doing are paying off, I had a lot more strength and stability today :)
4 PM
Map Reading 10:00 [0]
http://news.worldofo.com/2016/12/11/route-to-chris...
Smooth with lots of good checkpoints, just power through the ugly stuff(took the correct route)
Smooth with lots of good checkpoints, just power through the ugly stuff(took the correct route)
Map Reading 10:00 [0]
https://youtu.be/SxN_lC-MVMQ
Watching and reading terrain in Finland.
Notes:
-When looking for objects nearby be prepared from trees to obstruct your view
-Swamps are not super visible but are wet
-Gray areas can be used to relocate(vaguely) or as a nice handrail when using them as "general locations". Not great for close navigating when there are a whole bunch of dotty ones.
Watching and reading terrain in Finland.
Notes:
-When looking for objects nearby be prepared from trees to obstruct your view
-Swamps are not super visible but are wet
-Gray areas can be used to relocate(vaguely) or as a nice handrail when using them as "general locations". Not great for close navigating when there are a whole bunch of dotty ones.
9 PM
Mental (Headspace Day 7) 10:00 [0]
Big stress reliever, made my body feel a lot more relaxed :)