Training Log Archive: Jan Erik NaessIn the 7 days ending Apr 22, 2017:
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Saturday Apr 22, 2017 #
Event: West Point National Meet
7 AM
Run 1:00:48 [4] 14.8 km (4:06 / km) +75m 4:00 / km
long run
Friday Apr 21, 2017 #
3 PM
Run 59:18 [2] 11.4 km (5:12 / km) +40m 5:07 / km
6mi recover jog
3x100m print in our mini sprint relays
3x100m print in our mini sprint relays
Thursday Apr 20, 2017 #
3 PM
Run 48:08 [3] 10.1 mi (4:46 / mi)
2mi jog
strides and stuff
12x200m w/ 1min rest @ 30-31sec pace
strides and stuff
12x200m w/ 1min rest @ 30-31sec pace
Wednesday Apr 19, 2017 #
3 PM
Run 37:12 [2] 7.9 km (4:43 / km) +25m 4:38 / km
recovery jog w/ 6x150m strides
Tuesday Apr 18, 2017 #
3 PM
Run 1:01:19 [4] 13.5 mi (4:33 / mi) +20m 4:31 / mi
2mi warm up
strides and stuff
Workout at around 5min/mi pace, equal rest as interval before
400,800,1200,1600,1200,800,400
1:12.7, 2:30.2, 3:47.6, 5:09.2, 3:49.7, 2:26.8, 1:05.1
On the 1600 I lost almost 10sec on the last lap. I will need to work harder at holding strong to the end of the workout
strides and stuff
Workout at around 5min/mi pace, equal rest as interval before
400,800,1200,1600,1200,800,400
1:12.7, 2:30.2, 3:47.6, 5:09.2, 3:49.7, 2:26.8, 1:05.1
On the 1600 I lost almost 10sec on the last lap. I will need to work harder at holding strong to the end of the workout
4 PM
Upper Body Workout 25:00 [3]
Monday Apr 17, 2017 #
3 PM
Run 48:23 [3] 8.7 km (5:34 / km) +15m 5:31 / km
2mi warm up
strides and stuff
10m strides w/ two interval things in between
2mi cool down
strides and stuff
10m strides w/ two interval things in between
2mi cool down
4 PM
Lower Body Workout 25:00 [3]
Sunday Apr 16, 2017 #
Run 30:00 [4]
15min warm up
6x150m sprint sub 20 w/ 3min rest
6x150m sprint sub 20 w/ 3min rest