Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jan Erik Naess

In the 7 days ending Apr 9, 2017:

activity

time

miles

Orienteering

4:48:40

19.58

(14:45)

31.5

(9:10)

950

Run

2:12:15

13.88

(9:32)

22.34

(5:55)

Lower Body Workout

30:00

Rolling

20:00

Map Reading

10:00

Core

7:00

Total

8:07:55

33.46

53.84

1000

[1-5]

7:37:55

2:54

0:00

» now

Sunday Apr 9, 2017 #

10 AM

Orienteering 15:52 [4] 3.33 km (4:46 / km)

Will do analysis on this later. My goal was to have just a clean and steady race. I kept in all well under control and made sure not to over due myself --> that worked well :)

http://3drerun.worldofo.com/2d/index.php?idmult%5B...

OCIN_Flying_Pig_Sunday_MillRace2_7 Blue - Splits

Saturday Apr 8, 2017 #

12 PM

Run 20:00 [2] 2.0 mi (10:00 / mi)

Moderate warmup, for a short period I checked out the cliffs and such on the map

1 PM

Orienteering 2:34:00 [4] 14.0 km (11:00 / km) +700m 8:48 / km

Apparently I didn't fuel up enough before the race, that led to me getting a ride home just before I passed out.

http://3drerun.worldofo.com/2d/index.php?idmult%5B...

Will do analysis on early part of the race and figure out a solution to prevent future heat exhaustion...

OCIN_Flying_Pig_2017_Saturday_Long_7 Blue - Splits

Friday Apr 7, 2017 #

Event: OCIN Flying Pig XXI

3 PM

Run warm up/down 15:00 [2] 2.4 km (6:15 / km)

Orienteering 42:10 [4] 5.98 km (7:03 / km) +100m 6:30 / km

These gps's aren't coming out well. To see it click at the start triangle

http://3drerun.worldofo.com/2d/index.php?idmult%5B...

8 PM

Run 25:00 [2] 2.0 mi (12:30 / mi)

Warming up the muscles again and stretching them out well to prevent injury

9 PM

Orienteering 1:16:38 [4] 8.2 km (9:21 / km) +150m 8:34 / km

http://3drerun.worldofo.com/2d/index.php?idmult%5B...

Very fun first Night-O :D

OCIN_Flying_Pig_2017_Friday_7 - Blue Middle - Splits

OCIN_Flying_Pig_2017_6 - Red Night - Splits

Wednesday Apr 5, 2017 #

12 PM

Map Reading 10:00 [0]

Town and field sprint map
http://www.gustavbergman.se/doma/show_map.php?user...

Tuesday Apr 4, 2017 #

3 PM

Run 41:04 [2] 7.4 km (5:33 / km) +50m 5:22 / km

Made sure to do lots of activation and stretching before heading out because my hamstring were soreeee from yesterday
Relaxed run just picking some silly routes

4 PM

Core 7:00 [2]

Getting into the routine, I'll write it down next week

Monday Apr 3, 2017 #

2 PM

Rolling 20:00 [0]

3 PM

Run 31:11 [3] 6.1 km (5:07 / km)

10min warm up
strides and stuff
5x10m sprint w/ 30m build

Some good times today!!
1.10, 1.10, 1.12, 1.08, 1.14

4 PM

Lower Body Workout 30:00 [3]

low body stuff
added on bands, side steps and diagonals 25m

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