Training Log Archive: Jan Erik NaessIn the 7 days ending Nov 11, 2015:
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Wednesday Nov 11, 2015 #
7 AM
Map Reading 15:00 [0]
http://www.guedels.ch/karten/show_map.php?user=arc...
This was a tough map for how I think, because as soon as I see trails I try to use them. I think I should read more maps like this so that I can do a better job incorporating trails while also thinking about contours.
While I read this map I tried hard to work on having a direct route and no more that 3 checking features along my route. I also use dark green as an attack point and towards the end I got a much better feel for switching from trail to forest.
This was a tough map for how I think, because as soon as I see trails I try to use them. I think I should read more maps like this so that I can do a better job incorporating trails while also thinking about contours.
While I read this map I tried hard to work on having a direct route and no more that 3 checking features along my route. I also use dark green as an attack point and towards the end I got a much better feel for switching from trail to forest.
Map Reading 10:00 [0]
http://www.gustavbergman.se/doma/show_map.php?user...
Planned all routes in 10-15 sec.
It was fairly straight forward, for the long control I looked at it first to see openings then planned forwards. The rest of the controls I tried to minimize turns(to keep high running speed and give more time to look at control descriptions) and stay close to the control line. I quickly decided that controls one and two had to be double checked, and I planned my route to attack them with the ability to recover if I read the control description wrong
http://omaps.worldofo.com/index.php?id=156805
Planned all routes within 20sec
I had troubles planning the long one, which dealt with decided whether to go through the middle route of bottom one. I picked the middle because I could avoid seeing finishers and it had an easy attack point. I need to be more decisive when I'm in a race situation.
Planned all routes in 10-15 sec.
It was fairly straight forward, for the long control I looked at it first to see openings then planned forwards. The rest of the controls I tried to minimize turns(to keep high running speed and give more time to look at control descriptions) and stay close to the control line. I quickly decided that controls one and two had to be double checked, and I planned my route to attack them with the ability to recover if I read the control description wrong
http://omaps.worldofo.com/index.php?id=156805
Planned all routes within 20sec
I had troubles planning the long one, which dealt with decided whether to go through the middle route of bottom one. I picked the middle because I could avoid seeing finishers and it had an easy attack point. I need to be more decisive when I'm in a race situation.
5 PM
Dry-Land Training 25:00 [2]
Spinning and Slideboard
6 PM
Long Track Speed Skating 1:20:00 [3]
Warm Up:
2x2 laps
2x2 excels
Workout:
3xx5xx 300m on, 500m off
8min rest
I felt that my form was rough and that I wasn't going too fast. But I realized that I actually skated consistently at around a 28-29sec lap time and wasn't tired at all. Great speed workout, but didn't tire me at all.
Worked on bringing foot through low and not letting my knee collapse by finishing the push with my buttcheek ;P I also built the corner hard and did an extra crossover coming out of it.
I did a good job of skating when I looked forwards and relaxed my arms and neck
My blade came loose again, I need to remember to tighten them before hand
2x2 laps
2x2 excels
Workout:
3xx5xx 300m on, 500m off
8min rest
I felt that my form was rough and that I wasn't going too fast. But I realized that I actually skated consistently at around a 28-29sec lap time and wasn't tired at all. Great speed workout, but didn't tire me at all.
Worked on bringing foot through low and not letting my knee collapse by finishing the push with my buttcheek ;P I also built the corner hard and did an extra crossover coming out of it.
I did a good job of skating when I looked forwards and relaxed my arms and neck
My blade came loose again, I need to remember to tighten them before hand
7 PM
Dry-Land Training 30:00 [3]
Spinning
4 laps running to flush lactic acid. About a 6min mile pace
30 push ups while chanting "I will not forget my transponder" because... I forgot my transponder where I changed...
12 push ups too!
4 laps running to flush lactic acid. About a 6min mile pace
30 push ups while chanting "I will not forget my transponder" because... I forgot my transponder where I changed...
12 push ups too!
Tuesday Nov 10, 2015 #
7 AM
Yoga 30:00 [2]
25 min yoga
5 min core
5 min core
5 PM
Dry-Land Training 30:00 [2]
Activation stretches w/ dynamic stretching
6 PM
Short Track Speed Skating 1:10:00 [3]
1x30 laps 12.4-13.0
3x3 lap excel
set one to 80%
set two to 85%
set three to 90%
10min of corner carve drill
Workout:
7 laps @ 80%
5 laps @ 85%
3 laps @ 90%
3 laps @ 90%
5 laps @ 85%
7 laps @ 80%
We were supposed to work on lay ins but once we started going fast we only thought about speed and never accomplished good lay-ins. Though after the drill I started to gain a lot of control which was really nice to see :)
3x3 lap excel
set one to 80%
set two to 85%
set three to 90%
10min of corner carve drill
Workout:
7 laps @ 80%
5 laps @ 85%
3 laps @ 90%
3 laps @ 90%
5 laps @ 85%
7 laps @ 80%
We were supposed to work on lay ins but once we started going fast we only thought about speed and never accomplished good lay-ins. Though after the drill I started to gain a lot of control which was really nice to see :)
Monday Nov 9, 2015 #
5 AM
Long Track Speed Skating 1:15:00 [4]
2x500m @ decent pace
35.2
33.7
1x2 laps
35
34.6
2x250m excel
Workout:
3x8-10laps
Set one:
33.6
34.8
~35
~35
~34
~34
~35
34.3
Set two:
34.4
35.7
~35
~34
~34
~35
~35
~35
~34
~34
Set three:
34.3
35.7
~35
~35
~34
~35
~34
~34
~34
35.2
33.7
1x2 laps
35
34.6
2x250m excel
Workout:
3x8-10laps
Set one:
33.6
34.8
~35
~35
~34
~34
~35
34.3
Set two:
34.4
35.7
~35
~34
~34
~35
~35
~35
~34
~34
Set three:
34.3
35.7
~35
~35
~34
~35
~34
~34
~34
5 PM
Dry-Land Training (Warm Up) 20:00 [2]
Spinning
Some slide board, I worked on bringing my foot through while keeping it on the ground
Some slide board, I worked on bringing my foot through while keeping it on the ground
7 PM
Dry-Land Training 45:00 [3]
Light spin
2 laps jogging
5x30sec on 1min off turn band
-worked on power
20min spin
12 pull ups!
2 laps jogging
5x30sec on 1min off turn band
-worked on power
20min spin
12 pull ups!
Sunday Nov 8, 2015 #
6 PM
Saturday Nov 7, 2015 #
6 AM
Dry-Land Training (Warm up) 20:00 [3]
Spinning and stretching out
7 AM
Long Track Speed Skating (On Ice Warm Up) 30:00 [3]
4 laps
2 excels
2 standing starts
2 rolling starts
2 excels
2 standing starts
2 rolling starts
8 AM
Long Track Speed Skating (500m) 42 [5]
Didn't get off when the gun sounded and I was just flinging my legs everywhere.
Something good to take out of it was that I did a good job trying to push myself and fight hard.
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]
3 laps of running
dynamic stretching
Two standing starts(on ice)
dynamic stretching
Two standing starts(on ice)
9 AM
Long Track Speed Skating 10:00 [3]
Just had time for one lap(jog)
One standing start
One standing start
Long Track Speed Skating 1:24 [5]
1 sec per lap slower than my PB, but it was my first race of the season so it's okay :)
11 AM
Long Track Speed Skating (Workout) 45:00 [3]
2x4 lap
2x2 lap drill, one leg extension
2x4 lap
2x2 lap drill, one leg extension
2x4 lap
12 PM
Dry-Land Training 1:30:00 [3]
1x5 leg extensions no weight(warm up)
5x5 leg extensions(both legs) pulling weights
4x(8 squats with hand help weight) + (5 jumps)
5x5 leg extensions(both legs) pulling weights
4x(8 squats with hand help weight) + (5 jumps)
1 PM
Dry-Land Training (Cool Down) 20:00 [3]
Spinning
Friday Nov 6, 2015 #
Biking 3:03:00 [3]
Thursday Nov 5, 2015 #
Dry-Land Training (Warm Up) 45:00 [2]
Dynamic Stretching
Turn Band
Turn Band
Short Track Speed Skating 1:10:00 [3]
Yoga 25:00 [2]