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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jan Erik Naess

In the 7 days ending Oct 23, 2015:

activity # timemileskm+m
  Short Track Speed Skating3 4:20:00
  Run5 2:35:43 2.92 4.7
  Dry-Land Training3 2:10:00
  Orienteering2 1:51:45 6.34 10.21 200
  Long Track Speed Skating1 1:30:00
  Yoga2 1:00:00
  Map Reading1 15:00
  Total16 13:42:28 9.26 14.91 200
  [1-5]15 13:27:28

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Friday Oct 23, 2015 #

Orienteering race 38:07 [5] 4.81 km (7:56 / km) +200m 6:34 / km

2D Rerun(not perfectly positioned, sorry):
http://3drerun.worldofo.com/2d/index.php?idmult%5B...

Orienteering (Warm Up) 40:00 [3]

Warm up jog
Dynamic stretching

Note

Will hopefully get the review here done by Friday

Thursday Oct 22, 2015 #

Dry-Land Training 1:00:00 [3]

20min frisbee, soccer, football(running around)
25min dynamic stretching
10min ladder agility
5min games
7 AM

Yoga 30:00 [2]

6 PM

Short Track Speed Skating 1:10:00 [3]

Warm up:
1x20 laps

Workout:
2x12 laps(3 excel, 3 easy, 3 excel, 3 easy)
2x3 lap excel
3x1 lap race/start

Wednesday Oct 21, 2015 #

6 AM

Yoga 30:00 [2]

I realized that the main cause of me not recovering was either because I was sleeping one hour later than normal or because I wasn't doing yoga. So I did some yoga this morning and I'm feeling great, that worked out well :)
5 PM

Dry-Land Training (Warm up) 25:00 [2]

20min bike
5min rolling

Long Track Speed Skating 1:30:00 [3]

Warm up:
2x2 laps
2x2 excels
2x(2 laps drills, 2 laps skate)

Workout:
2x5 excels

Cool down:
2 laps

Tuesday Oct 20, 2015 #

Map Reading 15:00 [0]

http://www.tulospalvelu.fi/gps/20151017_10Nat_DE/?...

Very technical map that I could easily get messed up in following the wrong contours. I think the most important thing here would be to know my control descriptions for all of the boulders for controls 4-8 I think that is really important, otherwise I'd make silly mistakes in coming into controls or missing them because of looking on the wrong side.
7 AM

Run (Elliptical) 25:00 [1]

Make-up day in personal fitness
5 PM

Dry-Land Training (Warm up) 45:00 [3]

15min soccer
10min job
10min dynamic stretches
10min ladder(agility and stability)
6 PM

Short Track Speed Skating 1:10:00 [3]

20 lap warmup
3 laps reverse
3x3 rolling starts
4x3 corner starts
3x3 rolling starts
3x1 lap relay games

Monday Oct 19, 2015 #

Run 1:00:00 [3]

1 mi warm up
5min stretching
30 min run
1x300m @90%
8x100m strides
1mi cool down

Sunday Oct 18, 2015 #

10 AM

Orienteering 12:00 [4] 2.5 km (4:48 / km)

God sprint course. I did a good job knowing which side of the object controls were. I need to work on planning ahead and watching my route.

Main thing I took out of this was that I need to keep mentally focused 100% of the time.

Splits for both races:
https://www.chicago-orienteering.org/results/2015/...

Orienteering 21:38 [4] 2.9 km (7:28 / km)

4:30 mistake on the second control. I wasn't ready for how quick I would move in the forest, I defiantly could use some sprint orienteering practice in the forest! Everything else was smooth, I just need plan ahead more and keep my mind engaged.
6 PM

Short Track Speed Skating 2:00:00 [3]

It would've been easier if my legs weren't already cashed from this weekend. I came out of practice feeling like someone have killed my legs. Tomorrow is a one mile time trial for XC... Woohoo!!!!

:D

Saturday Oct 17, 2015 #

12 PM

Run (Warm Up) 45:00 [3]

5 min lounges
20min warm up jog
Get gear on
10min stretching
6x100m strides
1 PM

Run (Race) 15:43 [3] 4.7 km (3:21 / km)

Mile Paces:
4:54
5:32
5:57

Went out really hard in the first mile, I held the pace till 1.5miles in, then I faltered and lost the lead. next half mile was a mental struggle, then I got it back together and pushed hard to maintain my speed. Overall I was really happy with how I attacked the race. I plan on going out just as hard in the future and simply holding on a little longer each time, till I'm kicking ass!
2 PM

Run (Cool Down) 10:00 [3]

Really short cool down, I'll do a light spin or yoga today... Maybe ;P

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