Training Log Archive: Jan Erik Naess

Very fun long run with a map! Kept pretty well focused most off the time, but clearly needed to work on using my compass a bit better when running down large, vague hills, and when trying to find boulders in fairly vague terrain

The whole body was functioning very well today. Feeling smooth and powerful, just a bit sore in back back. It was dumb to do back on monday and the nydalen core on tuesday, will have to split those two workouts apart next time. I plan on doing some GS after the run tonight

Good warm up and things, went into the race with the goal of a 9:15 3km. I wanted to focus on having an evenly paced run to try and see how efficient I could be. Problem was that I hadn't paced that before. A tad more rest and a bit of practice on seeing how well I can push myself and on learning to pace will allow me to run it easily!

Lap times were: (meeded 1:41 times for a 9:15)
1:43.0
1:43.1
1:40.4
1:43.6
1:43.7
0:49.6

Time: 9:23.4

Felt way easily than my time trial this fall. I know I can really shave some time off after a few consecutive time trials. That'll be in the spring/summer though ;)

Body was feeling quite sore but the swim relaxed some muscles --> thus leading to me to feel different muscles that I didn't know were sore. All in all feeling better though :)

Body was already feeling better than this morning, did 10in spinning, 25min yoga, and then some stretching and rolling

Super recovery workout!

Warm up with the WANG sports school. Then a 20min sprint.

Goal:
Use Checkpoints, Plan routes from finish to start

Did Well:
-Orienteered with pourpose and intensity
-Did a good job planning routes from end to start, making them smooth with no major hiccups
-Good flow in and out of controls
-Planning ahead and looking ahead while I had the time (good use of checkpoints)

Next Time:
-Work technically on the map during the begining to find the micro route choices
-When planning long route choices after its picked continue to look for small improvements

Afterwards 10x100m strides

10min warm up spinning
15min yoga + stretching

Jog to the nydalen training: stairs, then jog to core w/ sitting handball.

Really tough core workout, felt a bit tired from the previous days of running but overall really happy with getting today done well :)

10min warm up
40min i2
10 @ 4:25, 4:18, 4:13, 4:06
5min cool down on the elliptical

Stretching + Back strengthening

Felt a bit tired on the intervals, my legs were feeling it from the sprint sessions on saturday. Got the job done though, pulse on the last one was 156, end of first was 130. Guess my body might just be a tad tired ;)

i3 forest intervals with Nydalen

Jog there plus 25min warm up in the forest
8x6min w/ 1:30 rest
25min cool down

Felt a bit tired going into the training but as I warmed up my legs were able to keep moving. Really impressed by how well my body held up!

Slow long run in the snow next to Marius skiing

+ mobility and 6 strides (3% climb)

Was a tad tired but got the job done :)