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Training Log: Jan Erik Naess

In the last 7 days:

activity # timemileskm+m
  Run4 5:14:00 23.92 38.5
  Core & Stretching1 1:00:00
  Total4 6:14:00 23.92 38.5

Thursday Mar 15 #

(rest day)

Realized mentally and physically I needed a rest day so I picked today and just chilled the whole day. Already feeling better and ready to move on to the training camp!

Wednesday Mar 14 #

Run 1:24:00 [4] 15.0 km (5:36 / km)

Very happy with the training. Could have easily done another 5 intervals. After the training camp I think I can step up the number of intervals here :) -- or maybe speed

20x500m w/ 45sec rest @3:20-3:25min/km
First 5 were around 3:24 pace then we stuck at 3:20 pace till the last 5 and dipped a bit below 3:20. Took 7 intervals for the legs to feel fully warmed up.

Tuesday Mar 13 #

Run 1:16:00 [2] 14.5 km (5:14 / km)

Warm up then 40min @ i2 effort (running on ski tracks). Happy to get outside and feel some air in my face while I ran!

Run 54:00 [1] 6.0 km (9:00 / km)

Warm up jog over then stair drills -- my legs felt pretty tired there. Then the core and plyometric stuff -- also felt kind of weak there. Got it all done though, so I was proud of myself :)

Core & Stretching 1:00:00 [3]

Monday Mar 12 #

Run 15:00 [1] 3.0 km (5:00 / km)

Felt too tired to do an i2 training :(

Think that I might take this week as a rest week so that I can benefit from the upcoming training weeks
10 AM

Run 1:25:00 [1]

20min elliptical, 20min bike, 20min elliptical + 15min yoga and some small stretching afterwards.

My legs were feeling a bit tired from the start and the switch from the bike to elliptical had my legs feeling really, really heavy. Glad today and tomorrow are pretty easy days :)

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Note: All orienteering distances are straight line. Extra distance is added to the warmup


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Strides and Stuff:
-50m stride
-2x50m grapevines
-50m side steps
-50m stride
-25m butt kicks(every other then every step)
-25m high knees w/ acceleration
-50m high skips
optional --> one more 50m stride
-50m build stride (up to max speed)
-leg swings (10x front and sideways)

  • Aug 17 [21w, 5d]: Y - NAOC 2018
  • Jun 17, 2050 [1,682w, 5d]: Y - wmoc 2050 Death clock says I'll be alive and well

Recent Weeks:

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Mar 17
Mar 10
Mar 3
Feb 24
Feb 17

Training hours by activity
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Feb 24
Feb 17

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