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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jan Erik Naess

In the 7 days ending Apr 22:

activity # timemileskm+m
  Run7 5:45:08 50.19 80.78 175
  Upper Body Workout1 25:00
  Lower Body Workout1 25:00
  Total9 6:35:08 50.19 80.78 175

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Saturday Apr 22 #

7 AM

Run 1:00:48 [4] 14.8 km (4:06 / km) +75m 4:00 / km

long run

Friday Apr 21 #

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

Thursday Apr 20 #

3 PM

Run 48:08 [3] 10.1 mi (4:46 / mi)

2mi jog
strides and stuff
12x200m w/ 1min rest @ 30-31sec pace

Wednesday Apr 19 #

3 PM

Run 37:12 [2] 7.9 km (4:43 / km) +25m 4:38 / km

recovery jog w/ 6x150m strides

Tuesday Apr 18 #

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
4 PM

Upper Body Workout 25:00 [3]

Monday Apr 17 #

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
4 PM

Lower Body Workout 25:00 [3]

Sunday Apr 16 #

Run 30:00 [4]

15min warm up
6x150m sprint sub 20 w/ 3min rest

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