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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jan Erik Naess

In the 7 days ending May 13:

activity # timemileskm+m
  Run5 3:31:30 20.74(10:12) 33.38(6:20) 25
  Map Reading2 1:25:00
  Lower Body Workout1 25:00
  Orienteering1 23:00 2.98(7:43) 4.8(4:48)
  Upper Body Workout1 20:00
  Total10 6:04:30 23.72 38.17 25
  [1-5]8 4:39:30

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Saturday May 13 #

11 AM

Orienteering 23:00 [3] 4.8 km (4:47 / km)

First course went well, started to get some sort of heat stroke thing again. I'm going in to a doctor to try and figure this out before I head over to europe. I might have to just run at a more consistent pace...

Friday May 12 #

5 PM

Run 1:00:00 [3] 4.5 mi (13:20 / mi)

2mi warm up
strides and stuff
2mi cool down

Run race 1:58 [5] 0.8 km (2:27 / km)

Lead out the 4x800m. My goal, which I thought would end up being a bit of a stretch was to run close to, if not just above 2:00 because I was coming back from a tough cold. I did better than that and set a new PR of 1:58.8!

On to sectionals!!

Thursday May 11 #

3 PM

Run 35:00 [3] 3.5 mi (10:00 / mi)

Recovery jog, feeling pretty good. Did a nice stretching session afterwards

Wednesday May 10 #

3 PM

Run intervals 36:00 [3] 7.0 km (5:09 / km) +25m 5:03 / km

2mi warm up
5x400m @ 67.5 w/ 4min rest
65,67,66,66
6min cool down
4 PM

Upper Body Workout 20:00 [2]

on workout analysis

Tuesday May 9 #

3 PM

Run 43:32 [3] 8.2 km (5:19 / km)

Recovery jog
w/ 4x150m build every 50m

Monday May 8 #

Lower Body Workout 25:00 [3]

check analysis
3 PM

Run 35:00 [2] 4.5 km (7:47 / km)

10min warm up
5x10m strides (kind of slow because I didn't have spikes)
10min cool down

Sunday May 7 #

7 AM

Map Reading 1:15:00 [0]

http://www.tiborv.net/maps/show_map.php?user=ahe&a...

discussing route choice w/ christian and making notes about what we need to figure out for find land. --> very excited

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