Training Log Archive: Jan Erik NaessIn the 7 days ending Nov 7, 2015:
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Saturday Nov 7, 2015 #
Dry-Land Training (Warm up) 20:00 [3]
Long Track Speed Skating (On Ice Warm Up) 30:00 [3]
2 excels
2 standing starts
2 rolling starts
Long Track Speed Skating (500m) 42 [5]
Something good to take out of it was that I did a good job trying to push myself and fight hard.
Long Track Speed Skating (Warm Up -- 500m) 25:00 [3]
dynamic stretching
Two standing starts(on ice)
Long Track Speed Skating 10:00 [3]
One standing start
Long Track Speed Skating 1:24 [5]
Long Track Speed Skating (Workout) 45:00 [3]
2x2 lap drill, one leg extension
2x4 lap
Dry-Land Training 1:30:00 [3]
5x5 leg extensions(both legs) pulling weights
4x(8 squats with hand help weight) + (5 jumps)
Dry-Land Training (Cool Down) 20:00 [3]
Friday Nov 6, 2015 #
Biking 3:03:00 [3]
Thursday Nov 5, 2015 #
Dry-Land Training (Warm Up) 45:00 [2]
Turn Band
Short Track Speed Skating 1:10:00 [3]
Yoga 25:00 [2]
Wednesday Nov 4, 2015 #
Yoga 25:00 [2]
Dry-Land Training (Warm Up) 20:00 [2]
10 min slide board
Long Track Speed Skating 1:30:00 [5]
2x2lap
2x2 excel
1x2 lap corner build
Drills:
2 lap "Three Step Drill lv1"(extend,recover,drive)
1 lap skate
2 lap "Three Step Drill lv2"(push,recover,drive)
Note:
-When recovering start the pressure at the from of the heel. Then to make sure the push ends with pressure at the ball of the foot and doesn't kick back-use my hip thrust to connect the prissiness the the ice.
-Keep chest from moving by leading with core
Workout:
2x:
3x800m w/ 1200rest
-32.7,32.3
-31.8,32.5
-32.5,32.7
5min rest
-33.1,35.1
-32.7,33.5
-32.9,33.1
-Great workout, I used connecting my hip to maintain a decent stroke while I was dying.
-To build the corners short, strong, fast strokes
Dry-Land Training (Cool down) 20:00 [2]
7 pull ups
Tuesday Nov 3, 2015 #
Map Reading 10:00 [0]
From and back. Worked on picturing what I was running on and major features to use, felt a little rusty
Yoga 25:00 [2]
Dry-Land Training 45:00 [3]
Dynamic stretching
Short Track Speed Skating 1:10:00 [4]
2x7 lap build(increase speed) entire time
3x5 lap hold left leg and load on corner
3x5 lap hold left leg and load on one circle, rock back and forth on other
2x5 skull and excel on 1/2 of one corner
2x5 skate and excel on 1 corner
4x4 tight corner, no pivot, and skate entire time
Monday Nov 2, 2015 #
Dry-Land Training 25:00 [2]
15min slide board
Long Track Speed Skating 1:30:00 [4]
2x3laps
2x200m excel
2 lap drill
Workout:
5x200m on, 400m off @ 1000m pace
5x300m on, 500m off @ 90%
6x500m on, 500m off @ 3k pace
Cool down:
6 laps @ 36-38sec
Dry-Land Training 30:00 [3]
7x30 sec corner w/ band, 1:30 off
5min spin
Did 11 pull ups today
Sunday Nov 1, 2015 #
Dry-Land Training 15:00 [2]
Short Track Speed Skating 1:30:00 [3]
-2x10 min relay
-Worked on left leg:
(4 lap + circle)x3
-Right leg:
(4 lap + circle)x3
-Cross overs
(4 lap + circle)x3
-Feel improvement 2x4 lap
Map Reading 20:00 [3]
This map had tons of really technical areas that had weak attack points. While looking at it I made my routes stay as close to a straight line as possible, I would take compass bearings off of a trail instead of continue further down. A big part of this map was simply working with densities of forests and types of features like swamps and objects. To use them I would have to keep a keen eye out because those aren't easily marked/obvious all the time. I also realized how much extra climb trails may add, which will tire me out quicker.