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Training Log: Jan Erik Naess

In the last 7 days:

activity # timemileskm+m
  Pick Up Sports1 2:00:00 3.0(40:00) 4.83(24:51)
  Run2 1:38:19 11.46(8:35) 18.44(5:20)
  Map Reading2 37:00
  Lower Body Workout1 20:00
  Total6 4:35:19 14.46 23.27
  [1-5]4 3:58:19
«
2:24
0:00
SaSuMoTuWeThFr

Monday Feb 20 #

9 AM

Run 20:00 [2] 2.25 mi (8:53 / mi)

2mi warm up
strides and stuff

Run 23:00 [3] 6.0 km (3:50 / km)

7x800m @ 2:19 (two mile pace) w/ equal rest

2:30, 2:29, 2:29, 2:29, 2:32(extra 4min rest because I was cashed), 2:29, 2:27

This was a brutally hard workout, I felt like I just hadn't had enough rest to do it. Luckly I didn't try to shoot for any amazing times, so I stayed pretty consistent. Legs felt heavy today...
10 AM

Lower Body Workout 20:00 [2]

kept the same weights, i'll move up on all of them next week

https://docs.google.com/spreadsheets/d/1daQomutrKt...
9 PM

Map Reading 13:00 [0]

http://www.hameenlinnansuunnistajat.fi/doma/show_m...
1:10,000? Differenttt

http://www.mysport.fi/mysport/my-doma/show_map.php...
Forest Sprint, pretty cool. Hardest part was having control on the vague controls. Checkpoints helped

http://www.mysport.fi/mysport/my-doma/show_map.php...
Second time looking at this one, lots of really small decisions, best to look at houses and work with then, on long route choices run around, on short focus really really well

Sunday Feb 19 #

10 AM

Map Reading 24:00 [0]
(rest day)

http://kartat.meronen.net/maps/show_map.php?user=j...
Going to start reading maps more frequently to get back into the right mindset. Really enjoying the new rule where dots are put at the exact location of the control!!

http://kartat.iknv.fi/show_map.php?user=MikkoK&...
o-intervals, running up stairs is pretty much as fast as running up a hill. Thats what influenced my route choices the most

http://kartat.meronen.net/maps/show_map.php?user=m...
all about knowing what direction to exit towards and using the buildings in technical areas
12 PM

Pick Up Sports 2:00:00 [2] 3.0 mi (40:00 / mi)

XC team met up to play soccer and ultimate frisbee. Great shake out stuff, but I didn't get a great rest day from it. Oh well, I enjoyed the first spring day :D

Saturday Feb 18 #

9 AM

Run warm up/down 30:00 [2] 2.5 mi (12:00 / mi)

1.5mi warm up
strides and stuff

1mi cool down

Run intervals 25:19 [4] 4.8 km (5:16 / km)

8x90 seconds @ 4:45 pace w/ 3min rest

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Color Coding:
Red-Muscle/Power
Blue-Stamina/Cardio
Pink-Stretching/Recovery
Green-Orienteering
Purple-Map Reading/O-Strategy
Brown-Cross Training(more for fun)




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