Training Log Archive: Jan Erik NaessIn the 7 days ending Oct 26, 2015:
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Monday Oct 26, 2015 #
Note
(rest day)
7 AM
Yoga 30:00 [2]
7 PM
Map Reading 20:00 [0]
-Checked out a map, didn't get it's link though, sorry
-I also quickly skimmed through the JWOC 2016 maps, looks like I'll have to focus my training on contouring and pace counting
-I also quickly skimmed through the JWOC 2016 maps, looks like I'll have to focus my training on contouring and pace counting
Sunday Oct 25, 2015 #
Orienteering (Warm Up) 25:00 [3]
Light jog
Dynamic Stretching
Dynamic Stretching
Orienteering 55:27 [5] 6.38 km (8:41 / km) +250m 7:16 / km
2D Rerun:
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
Control Review:
1. Right away i wasn't into the map. I had forgotten to look at my surroundings and visualize the map while going up to the start, so I decided to follow the trail so that I wouldn't mess up.
2. I chose to take the longer root because I knew that I wasn't into the map yet, and it had a good attack point. If I had gone above the ridge I probably would have gone 1min faster, but I'm worried that I may have not been able to keep track of the re-entrants.
3. Took a compass bearing that was off by about 10% but I had my head up so I saw the control
4. I contoured around, and ran to where the gullies actually started, which were farther up. After checking up higher I hit the trail and turned around to back down the spur till I hit the bend.
5. I decided to try and avoid the climb but I don't think it saved me any time because the forests around were dense. When I came down the hill I was slightly disoriented, and made sure to use the turn in the hill as a feature to use.
6. Purposely ran a compass bearing to the left and then ran to the control along the river bank
7. Used the dried up river as my attack point
8. I didn't realize that 8 was lower on the hill, I ended up have to come back down
9. Ran up the hill and was dead after, by the time I hit the control I was back to normal
10. Ran down the re-entrant and up the hill, but was confused by how high up I should be. I realized I was too high up and kept looking down, I also had troubles knowing what to use as a catching feature(the fence was to small to trust), and I didn't know what the X would be, it was a car, so I spotted it easily...lucky me :D(yikes)
11. Ran along top but was looking at the 12th control then once I hit the ditch I realized that I was actually going to 11.
12. Up n' over, the tip of the grass was actually a black berry bush so I had to go around it
13. I went on the wrong route and went too far away from the line. going up on of the re-entrants would have been faster, but it'd have also been harder to hit the control well
14. When I went down the hill I had a bad fall and it destroyed my concentration. My next mistake happened when I tried to avoid the top contour, so I came up too far away from the re-entrant. I looked down but felt that it was to the right, then when I realized my mistake I booked it back.
15. I contoured around, and noticed similar contours(the ones farther down the hill), so I quickly readjusted my level in the hill and hit the control right on
16. I couldn't focus well and had a hard time holding a good compass bearing so I ended up running down the hill till I hit the trail.
Notes:
-Lots of small mistakes that were small. Coming into this I meant to test the how fast I could go if I contoured around, and it proved to be slower that I expected. Leon learn, go up the hills, not around
-I had several mistakes that were because I didn't double check the height of the controls up the hills. Note Taken(I need to know what I'm looking for and where it is, not just attack points)
-I need to remember to always be mentally prepared for a race, it showed in all of my mistakes that I wasn't
-I'm happy that I quickly recovered from every mistake, it was just unacceptable the amount I had
-I need to keep concentration till the end, and if need be, plan my last couple of control early on.
-It was my first time running M21E, so I was fairly nervous about how I would do, it went fairly well though, so I'll probably do that more often for the competition.
Lost Time:
Large Mistakes 6min
Route Choice 6min
Small Mistakes 5min
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
Control Review:
1. Right away i wasn't into the map. I had forgotten to look at my surroundings and visualize the map while going up to the start, so I decided to follow the trail so that I wouldn't mess up.
2. I chose to take the longer root because I knew that I wasn't into the map yet, and it had a good attack point. If I had gone above the ridge I probably would have gone 1min faster, but I'm worried that I may have not been able to keep track of the re-entrants.
3. Took a compass bearing that was off by about 10% but I had my head up so I saw the control
4. I contoured around, and ran to where the gullies actually started, which were farther up. After checking up higher I hit the trail and turned around to back down the spur till I hit the bend.
5. I decided to try and avoid the climb but I don't think it saved me any time because the forests around were dense. When I came down the hill I was slightly disoriented, and made sure to use the turn in the hill as a feature to use.
6. Purposely ran a compass bearing to the left and then ran to the control along the river bank
7. Used the dried up river as my attack point
8. I didn't realize that 8 was lower on the hill, I ended up have to come back down
9. Ran up the hill and was dead after, by the time I hit the control I was back to normal
10. Ran down the re-entrant and up the hill, but was confused by how high up I should be. I realized I was too high up and kept looking down, I also had troubles knowing what to use as a catching feature(the fence was to small to trust), and I didn't know what the X would be, it was a car, so I spotted it easily...lucky me :D(yikes)
11. Ran along top but was looking at the 12th control then once I hit the ditch I realized that I was actually going to 11.
12. Up n' over, the tip of the grass was actually a black berry bush so I had to go around it
13. I went on the wrong route and went too far away from the line. going up on of the re-entrants would have been faster, but it'd have also been harder to hit the control well
14. When I went down the hill I had a bad fall and it destroyed my concentration. My next mistake happened when I tried to avoid the top contour, so I came up too far away from the re-entrant. I looked down but felt that it was to the right, then when I realized my mistake I booked it back.
15. I contoured around, and noticed similar contours(the ones farther down the hill), so I quickly readjusted my level in the hill and hit the control right on
16. I couldn't focus well and had a hard time holding a good compass bearing so I ended up running down the hill till I hit the trail.
Notes:
-Lots of small mistakes that were small. Coming into this I meant to test the how fast I could go if I contoured around, and it proved to be slower that I expected. Leon learn, go up the hills, not around
-I had several mistakes that were because I didn't double check the height of the controls up the hills. Note Taken(I need to know what I'm looking for and where it is, not just attack points)
-I need to remember to always be mentally prepared for a race, it showed in all of my mistakes that I wasn't
-I'm happy that I quickly recovered from every mistake, it was just unacceptable the amount I had
-I need to keep concentration till the end, and if need be, plan my last couple of control early on.
-It was my first time running M21E, so I was fairly nervous about how I would do, it went fairly well though, so I'll probably do that more often for the competition.
Lost Time:
Large Mistakes 6min
Route Choice 6min
Small Mistakes 5min
Saturday Oct 24, 2015 #
Orienteering 1:22:14 [5] 9.23 km (8:55 / km) +450m 7:10 / km
1. I had no clue how to attack it while I was running. I wasn't ready to count features. I took thee trail then cut off way too early. Ended up making me check off every control I went by, as I slowly progressed onwards through to gullies.
2. Went well, just cut through gullies(I probably should have gone under them though because they were actually really deep and slowed me down a lot) then just checked off the two streams.
3. Ran to trail, then to stream intersection and countered over
4. Ran to trail(I didn't want to go through more gullies after the 2nd control) then used the pond as an attack point and followed the steam till it intersected.
5. I hit the trail after crossing fence, kept head up and checked off first stream then went to second.
6. I felt that a little climb wound't be bad so I went down to lower trail but cut off as soon as it started to climb, I'm not sure it that was the right thing to do. Then I worked my way to the top of the hill, I ended up walking up half of it, I could use some more hill practice.
7. Down hill, checked my place off as I passed the small trail, then worked my way to the large hill and cut off after the slight bend
8. Crossed first big trail then hit second one and cut off at close point and hit the other side of the trail and headed down the hill and up to next trail and followed it up the re-entrant.
9. Ran along trail till turn then cut off and kept to right side until re-entrant split in two
10. Ran up re-entrant, but took a poor compass bearing and went to right side of pond then hit the trail. Then ran along until an easy point to cross in the fence and kept slightly to the right of a good compass bearing and then ran till I hit the gully
11. When I ran down the hill I tripped over the fence and almost crashed into rocks, caught myself though..luckily... Went slightly around spur and then up the next one till I hit the first gully then went to second one.
12. Ran up stream
13. To trail, off at corner, quickly corrected my compass bearing and carefully headed down hillside, and watched used the light green as a visual attack point
14. Ran across staggered trail, over spur and used the next spur facing north-west as a checkpoint for double checking the spur I was heading up.
15. Ran over, checked off first two large re-entrents then down the hill and checked off the dotted forests and headed up the gully to the left and quickly corrected myself.
16. Ran up the hill with a compass bearing to the white forest, headed down correctly, but because of oxygen deprivation I wasn't thinking straight and crossed the first river I saw... which was the lake... I was wast deep in muddy water, which was pretty stupid. The entire time I was looking at my compass and not understanding what was happening. As soon as I noticed I paralleled the river on the left side and checked off re-entrants till I came to the turn in the river then headed up the re-entrant
17. Ran up right spur till half way up then realized I just needed to contour and follow the re-entrant. I followed the next re-entrant(paralleled to the left) and continued up with a rough compass bearing. I missed it by about 10 meter but quickly recovered.
Water break!!!! 15-20 seconds, I was dead xD
18. Ran to road and dragged myself along till the larger path then followed along the side of the hill till I came across the fallen trees.
19. Ran up spur to left and powered my way through the black berry bushed, then crossed re-entrent and followed re-entrent down to control.
20. Went up to re-entrant north-west of control and slowly made my way to the trail and followed it(checked off the last control because I knew I'd be tired coming back up the hill) then after the trail junction by 13 I went down, checked off the fallen trees and realized I needed to go down the hill some more and hit the control spot on.
21. Powered my way up the hill to the trail and ran to the control
Finish. I was dead but I had to sprint to get the fastest finish in the family, won it ;P
Notes:
-All river were 100% dry, other than the lake one I crossed
-I'm still confused as to how I could have gotten to 1 easily
-I did a good job running my own course and not trying to lose anyone that I caught up to
-I could have run faster in all of the controls but I was just tired a lot of the time and while I ran on flat grounds I used that time to regain my strength. I think that was the right call because it kept me from making too many dumb mistakes... other than the on to 16
-Often times I picked routes that were more direct to test my navigation skills and stamina with going up hills
-I did a really good job hitting control right on while I was going down hill(I kept in control and didn't just sprint)
-I came back with a black toe nail, it hurts a lot and will probably fall off soon :(
-Forgot my GPS watch, so there won't be a 2D Rerun :(
Lost time:
Mistakes 6-8 minutes
Speed 4-6 minutes(but may have caused more mistakes)
2. Went well, just cut through gullies(I probably should have gone under them though because they were actually really deep and slowed me down a lot) then just checked off the two streams.
3. Ran to trail, then to stream intersection and countered over
4. Ran to trail(I didn't want to go through more gullies after the 2nd control) then used the pond as an attack point and followed the steam till it intersected.
5. I hit the trail after crossing fence, kept head up and checked off first stream then went to second.
6. I felt that a little climb wound't be bad so I went down to lower trail but cut off as soon as it started to climb, I'm not sure it that was the right thing to do. Then I worked my way to the top of the hill, I ended up walking up half of it, I could use some more hill practice.
7. Down hill, checked my place off as I passed the small trail, then worked my way to the large hill and cut off after the slight bend
8. Crossed first big trail then hit second one and cut off at close point and hit the other side of the trail and headed down the hill and up to next trail and followed it up the re-entrant.
9. Ran along trail till turn then cut off and kept to right side until re-entrant split in two
10. Ran up re-entrant, but took a poor compass bearing and went to right side of pond then hit the trail. Then ran along until an easy point to cross in the fence and kept slightly to the right of a good compass bearing and then ran till I hit the gully
11. When I ran down the hill I tripped over the fence and almost crashed into rocks, caught myself though..luckily... Went slightly around spur and then up the next one till I hit the first gully then went to second one.
12. Ran up stream
13. To trail, off at corner, quickly corrected my compass bearing and carefully headed down hillside, and watched used the light green as a visual attack point
14. Ran across staggered trail, over spur and used the next spur facing north-west as a checkpoint for double checking the spur I was heading up.
15. Ran over, checked off first two large re-entrents then down the hill and checked off the dotted forests and headed up the gully to the left and quickly corrected myself.
16. Ran up the hill with a compass bearing to the white forest, headed down correctly, but because of oxygen deprivation I wasn't thinking straight and crossed the first river I saw... which was the lake... I was wast deep in muddy water, which was pretty stupid. The entire time I was looking at my compass and not understanding what was happening. As soon as I noticed I paralleled the river on the left side and checked off re-entrants till I came to the turn in the river then headed up the re-entrant
17. Ran up right spur till half way up then realized I just needed to contour and follow the re-entrant. I followed the next re-entrant(paralleled to the left) and continued up with a rough compass bearing. I missed it by about 10 meter but quickly recovered.
Water break!!!! 15-20 seconds, I was dead xD
18. Ran to road and dragged myself along till the larger path then followed along the side of the hill till I came across the fallen trees.
19. Ran up spur to left and powered my way through the black berry bushed, then crossed re-entrent and followed re-entrent down to control.
20. Went up to re-entrant north-west of control and slowly made my way to the trail and followed it(checked off the last control because I knew I'd be tired coming back up the hill) then after the trail junction by 13 I went down, checked off the fallen trees and realized I needed to go down the hill some more and hit the control spot on.
21. Powered my way up the hill to the trail and ran to the control
Finish. I was dead but I had to sprint to get the fastest finish in the family, won it ;P
Notes:
-All river were 100% dry, other than the lake one I crossed
-I'm still confused as to how I could have gotten to 1 easily
-I did a good job running my own course and not trying to lose anyone that I caught up to
-I could have run faster in all of the controls but I was just tired a lot of the time and while I ran on flat grounds I used that time to regain my strength. I think that was the right call because it kept me from making too many dumb mistakes... other than the on to 16
-Often times I picked routes that were more direct to test my navigation skills and stamina with going up hills
-I did a really good job hitting control right on while I was going down hill(I kept in control and didn't just sprint)
-I came back with a black toe nail, it hurts a lot and will probably fall off soon :(
-Forgot my GPS watch, so there won't be a 2D Rerun :(
Lost time:
Mistakes 6-8 minutes
Speed 4-6 minutes(but may have caused more mistakes)
Orienteering (Cool Down) 25:00 [2]
Cool down run
Orienteering (Warm Up) 40:00 [3]
Warm up jog
Dynamic Stretching
Dynamic Stretching
Friday Oct 23, 2015 #
Event: Kentucky Orienteering Games
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...
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
Orienteering (Warm Up) 40:00 [3]
Warm up jog
Dynamic stretching
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
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
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
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
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.
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)
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
3 laps reverse
3x3 rolling starts
4x3 corner starts
3x3 rolling starts
3x1 lap relay games