Training Log Archive: Jan Erik NaessIn the 7 days ending Apr 15, 2017:
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Saturday Apr 15, 2017 #
10 AM
Run warm up/down 50:00 [2]
35min warm up
15min jog in the shade
strides and stuff
race
15min jog cool down
15min jog in the shade
strides and stuff
race
15min jog cool down
Run 1:59 [5] 0.8 km (2:29 / km)
1:59.88
Very happy with my time :)
Very happy with my time :)
C • Ooh 7
Friday Apr 14, 2017 #
5 PM
Run 32:18 [2] 5.9 km (5:28 / km) +25m 5:22 / km
shake out jog before the races tomorrow
Thursday Apr 13, 2017 #
3 PM
Run 52:30 [2] 10.2 km (5:09 / km) +25m 5:05 / km
15min jog
strides and stuff (shortened)
3x300m @ 800m pace (45sec) 43,43,44 w/ 3min rest
6min rest
3x200m ~27 (27,26,28)
15min cool down jog
strides and stuff (shortened)
3x300m @ 800m pace (45sec) 43,43,44 w/ 3min rest
6min rest
3x200m ~27 (27,26,28)
15min cool down jog
4 PM
Upper Body Workout 25:00 [3]
4/13/2017
Wednesday Apr 12, 2017 #
3 PM
Run 53:40 [3] 11.4 km (4:42 / km) +50m 4:36 / km
45min run
6x150m stride (light 50, build 50, hard 50)
6x150m stride (light 50, build 50, hard 50)
4 PM
Lower Body Workout 25:00 [2]
Lower body:
Bands (sets of 25m):
-2x25m diagonal walking w/ bringing feet in
-1x25m left side step
-1x25m right side step
I will add on 30sec of pulsing on three sides of each leg soon
Bands (sets of 25m):
-2x25m diagonal walking w/ bringing feet in
-1x25m left side step
-1x25m right side step
I will add on 30sec of pulsing on three sides of each leg soon
5 PM
Ice Bath 6:30 [0]
it was coldddd
Tuesday Apr 11, 2017 #
4 PM
Run (Race Workout Day) 1:13:00 [3] 7.5 mi (9:44 / mi)
35min warm up
-2mi jog
-strides and stuff --> trying out my new spikes ;P
800m (2:02.5)
-First 400 felt weird probably because I hadn't done it for a while, second one was hard to push in the last 100m. I need to really focus on building to the end of the race
-10min cooldown
-strides and stuff
800m(2:06.47)
-Again no kick in the end, it's hard to build when I'm tired. I need to work on that fight
-5min cooldown
-strides and stuff
400m(56.5)
-12min cooldown
-2mi jog
-strides and stuff --> trying out my new spikes ;P
800m (2:02.5)
-First 400 felt weird probably because I hadn't done it for a while, second one was hard to push in the last 100m. I need to really focus on building to the end of the race
-10min cooldown
-strides and stuff
800m(2:06.47)
-Again no kick in the end, it's hard to build when I'm tired. I need to work on that fight
-5min cooldown
-strides and stuff
400m(56.5)
-12min cooldown
Monday Apr 10, 2017 #
3 PM
Run (Recovery Run) 34:00 [3] 7.4 km (4:36 / km) +25m 4:31 / km
Nice run and then 6x40m strides --> apparently I can sprint now... I beat every one of the fast guys on our team :D
Exciting for our meet/workout tomorrow: I lead out the 4x800m then I have an 800m and 400m afterwards
Exciting for our meet/workout tomorrow: I lead out the 4x800m then I have an 800m and 400m afterwards
Sunday Apr 9, 2017 #
10 AM
Orienteering 15:52 [4] 3.33 km (4:46 / km)
Will do analysis on this later. My goal was to have just a clean and steady race. I kept in all well under control and made sure not to over due myself --> that worked well :)
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
http://3drerun.worldofo.com/2d/index.php?idmult%5B...