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Training Log Archive: Jan Erik Naess

In the 7 days ending Apr 7, 2017:

activity # timemileskm+m
  Orienteering3 2:45:38 13.35(12:25) 21.48(7:43) 250
  Run4 1:52:15 11.88(9:27) 19.12(5:52) 50
  Lower Body Workout1 30:00
  Map Reading2 29:00
  Rolling1 20:00
  Core1 7:00
  Total11 6:03:53 25.23 40.6 300
  [1-5]8 5:14:53

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Friday Apr 7, 2017 #

3 PM

Run warm up/down 15:00 [2] 2.4 km (6:15 / km)

Orienteering 42:10 [4] 5.98 km (7:03 / km) +100m 6:30 / km

These gps's aren't coming out well. To see it click at the start triangle

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

Run 25:00 [2] 2.0 mi (12:30 / mi)

Warming up the muscles again and stretching them out well to prevent injury
9 PM

Orienteering 1:16:38 [4] 8.2 km (9:21 / km) +150m 8:34 / km

Wednesday Apr 5, 2017 #

12 PM

Map Reading 10:00 [0]

Tuesday Apr 4, 2017 #

3 PM

Run 41:04 [2] 7.4 km (5:33 / km) +50m 5:22 / km

Made sure to do lots of activation and stretching before heading out because my hamstring were soreeee from yesterday
Relaxed run just picking some silly routes
4 PM

Core 7:00 [2]

Getting into the routine, I'll write it down next week

Monday Apr 3, 2017 #

2 PM

Rolling 20:00 [0]

3 PM

Run 31:11 [3] 6.1 km (5:07 / km)

10min warm up
strides and stuff
5x10m sprint w/ 30m build

Some good times today!!
1.10, 1.10, 1.12, 1.08, 1.14
4 PM

Lower Body Workout 30:00 [3]

low body stuff
added on bands, side steps and diagonals 25m

Sunday Apr 2, 2017 #

10 AM

Orienteering 46:50 [3] 7.3 km (6:25 / km)

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

A nice wake up race to get my body moving again. I had a few mistakes, but mostly just because my mind was getting back into race mode. I will do some map reading this week to prep for the Flying Pig, from here on out its JWOC prep!
8 PM

Map Reading 19:00 [0]

Getting my head back into the right mindset. I will start doing this more often, I just need to put in the time...

Tricky sprint maps:
http://www.kartarkiv.net/show_map.php?user=silje&a...
http://www.mysport.fi/mysport/my-doma/show_map.php...

Beautiful with small hills in Finland:
http://www.mysport.fi/mysport/my-doma/show_map.php...

Saturday Apr 1, 2017 #

Note

Glad that I took most of march break off. Motivation was low and I was getting too tired to do most workouts, even simple lower and upper body ones. My legs were starting to have issues too. I'm feeling a lot better and will work on bringing motivation back up :)

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