Training Log Archive: Jan Erik Naess

50min jog
6x15sec strides
24min core - the runner 360

35 or so minute jog to the forest
3.3km orienteering course, wanted to just run steadily and hit up a forest map. i2 pace
20.5min course
Then a nice jog back

Goal: none really... oops

Did Well:
Correcting and adapting to the terrain as I ran along.
Using trails when it made sense but not getting dragged in
Strong checkpoints when going into controls

Next Time:
Have a goal...
Use free time on the control to plan the next control - lost quite a bit of time from sloopy exits from poor planning
Keep track of the order of controls

3xsprint intervals @ near race pace w/ 3min rest

Goal:
Use checkpoints to plan

Did Well:
Getting into the map quickly
Running hard with the use of checkpoints
Knowing where to go in tricky portions before getting there
Looking up in areas with high visibility and having far away checkpoints to use

Next Time:
Know the exit in tricky places before coming into them
Fully plan out controls before running to them (messed up an easy control)
Work on visualizing route distances for oddly shaped buildings

Travel day + a few i3 sprints to get in a good training.

Goal: Use checkpoints and know the exit of controls

Did Well:
Finding good route choices right from the start

Next time:
Carefully read for olive green and other impassable features ***
When coming into symetrical housing keep track of positioning and orientation within there
Work on being comfortable to plan routes through small, tricky areas

Really fun treadmill run --> increased enjoyment and motivation by bringing maps to read -- one every 10 minutes.

3 sprint courses, all of which took about 6-8minute of planning to finish them. Shows that I need to maximize my time to read while sprinting -- the races wouldve only been 5-8min longer than that