Training Log Archive: Jan Erik NaessIn the 7 days ending Mar 4, 2017:
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Saturday Mar 4, 2017 #
9 AM
Run 46:43 [3] 10.6 km (4:24 / km) +10m 4:23 / km
warm up
12x200m @ 32 pace
2mi cool down
12x200m @ 32 pace
2mi cool down
Friday Mar 3, 2017 #
11 AM
Run (shake out run) 31:52 [3] 5.9 km (5:24 / km) +20m 5:19 / km
25min light jog
3x100m strides
3x100m strides
4 PM
Run warm up/down 30:00 [2] 2.5 mi (12:00 / mi)
Run race 2:05 [5] 0.8 km (2:36 / km)
4x800m relay. I was the fourth leg
Pretty rough run for a few different reasons:
-we had no competition, in fact we actually lapped the second place team
-small track (only 160m) which made the turns harder than normal
-I went out too hard which made me take a wide corner and not even gain time for the effort I put in, so when I was tired toward the end I had nothing to fall back on
Next race I will take the first lap much more controlled and have more consistent times
Pretty rough run for a few different reasons:
-we had no competition, in fact we actually lapped the second place team
-small track (only 160m) which made the turns harder than normal
-I went out too hard which made me take a wide corner and not even gain time for the effort I put in, so when I was tired toward the end I had nothing to fall back on
Next race I will take the first lap much more controlled and have more consistent times
Thursday Mar 2, 2017 #
3 PM
Run (Recovery) 51:53 [2] 10.1 km (5:08 / km) +50m 5:01 / km
Wednesday Mar 1, 2017 #
7 AM
3 PM
Run 42:21 [4] 8.0 km (5:18 / km)
15min warm up
strides and stuff
4x45sec hills
12min recovery
4x150m sprint on the track @ 100% (sustained speed) 20, 20, 20
strides and stuff
4x45sec hills
12min recovery
4x150m sprint on the track @ 100% (sustained speed) 20, 20, 20
4 PM
Upper Body Workout 25:00 [3]
Tuesday Feb 28, 2017 #
3 PM
Run 25:00 [2] 2.5 mi (10:00 / mi)
2mi warm up
strides and stuff
strides and stuff
Run 25:00 [5] 1.8 km (13:53 / km)
2x 3x300m @ 800m race pace (2:00 --> 45sec) w/ 3min rest then 5min rest
46,42.9,45
44,45,46
Outdoors and windy on the last 100m
46,42.9,45
44,45,46
Outdoors and windy on the last 100m
4 PM
Run 10:00 [1] 0.75 mi (13:20 / mi)
General Strength 6:00 [3]
45sec plank w/ legs moving and hips dropping --> front, side, side, front
20 rows
15 kneels
45sec plank w/ legs moving and hips dropping --> front, side, side
15 kneels
I need to look into the exact routine
20 rows
15 kneels
45sec plank w/ legs moving and hips dropping --> front, side, side
15 kneels
I need to look into the exact routine
Ice Bath 10:00 [0]
That felt goooooood
Monday Feb 27, 2017 #
6 AM
Run 21:00 [2] 3.0 mi (7:00 / mi)
We were supposed to do a speed workout but the gym was taken...
3 PM
Run 20:00 [2] 1.5 mi (13:20 / mi)
1.25mi warm up jog
strides and stuff
strides and stuff
4 PM
Run 25:00 [2] 0.4 km (1:02:30 / km)
4x10m at max speed with 30m build
1.16, 1.14, 1.19, 1.11
Faster than last time, note that I had spikes on though, not sure it that made the difference
1.16, 1.14, 1.19, 1.11
Faster than last time, note that I had spikes on though, not sure it that made the difference
Sunday Feb 26, 2017 #
9 AM
Run long 1:15:00 [3] 10.0 mi (7:30 / mi)
Relaxed long run. Felt really nice :)