Training Log Archive: Jan Erik Naess

Speed Skating Camp from 11/27-11/29

C • 20 hours in one week? 2

Group goals for the weekend:
-Stay in your compact circle
-Hips forward with nike swoosh

Drills:
3x30--Up down, with recovery leg straight down, engaging the core so that if someone were to push you down your back wouldn't give

We did a test where you went into basic position and engaged first in the upper core, next in the middle and last in the lower. Each time we had our partner push us down to see which type of core we think through, mine was clearly best while I engaged my upper core.

Worked on engaging our lower core by putting our thumbs on our hips and turning the hips to face the ceiling(standing then while in basic position)

4x20m low walk, bring recovery foot through and project with hips.
-Set 1 worked on engaging the side of core that had your leg holding up
-Set 2 worked on engaging the recovery foot side of core
-Set 3 worked on flipping the recovery foot early(this engaged the recover side core)
-Set 4 projected the hips to finish the push and brought everything together

Everything went really well, the only thing that I stuggled with was applying all four things at once, I was able to do three, but once I'd try for four it because hard to make them all happen together.

10min of warm up skating
10min game

Drills:
2x(2 straight aways, one for each leg) Take a few pushes then glided on one foot while the recovery leg was facing straight down(inside of the track)
2x2 laps same drill
2x2 laps tip over drill(its pretty much where you bring your recovery leg through and project it farward enough(with your hips) that you just tip onto that leg, and continue to repeat

3x3lap medium pace to feel what we had worked on.
Note:
-I felt better than I have all year, and extremely stable. The main factor that helped me was engaging the core from which my leg was pushing and turning my recover foot over early

Drills:
2x5 extensions against the pads, making sure to keep the core engaged and hips moving forward, aswell as level.
Note:
-The only trouble I had with this was that my skate would slide occasionaly
A few more extentions making sure to turn the leg over early

3x3lap medium pace(skate normal on one corner, and after the laying on the other corner slowly bring the left leg through, driving it the whole time
Note:
-This went really smoothly until the last one where I sped up and stopped focusing on what I was practicing
-I had coach carl watch my left hip on the corner and he said is was great, but when I didn't engage my core around the corner I would really slightly bob up and down as I switched legs
-To stop that from happening I would engage my core on each push

10 min free skate, max 3 laps at a time

3x3 Drag feet on the ground(make sure to engage my core and then evenly distribue weight to connect push to hip)

Chair hip pull(make sure to pull hips with lower core, not chest)

Ninga Game!

http://www.guedels.ch/karten/show_map.php?user=arc...

I have a hard time finding reliable checkpoints to use while I'm running on the sides of hills. For this I tried to use boulder densities and clusters of features as my handrails

http://www.guedels.ch/karten/show_map.php?user=jon...

I was really struggling making route choices here. I first read the map from first to back and I struggled with that, then I read it a second time after taking a break with more intensity reading from last to first. That worked a lot better and the route choices flowed more smoothly.

I'll work on this a few more times and then start to read control from start to last, but when planning read from the control I'm heading to, to the one I'm at.

http://www.guedels.ch/karten/show_map.php?user=jon...

This time I tested out reading controls from start to finish but for each leg I read them backwards. Every route was planned ready easily and smoothly, but the hard part came when then had to follow that route. I guess it'll just take work till it becomes natural :D

Spinning Warmup and rolling

2x2lap
2x250m excel
600m CB

Workout:
3x7x300m @90%-500m off

3laps cool down

Spinning
12 pull-ups

Elliptical, it was nice to flush out my legs

Dynamic Stretching

10min relays, 4 people, 2 laps exchanges
Only 3x500m at race pace... coach talked wayyyy to much

I didn't go to skating today because the rest of the team is going up to Calgary and I'd have no one to skate with.

I expanded my trail to double the size. It'll be funny to see how much faster I got over time, as the trail was packed down... and I remembered to ski xD

I've never trained for skiing, and I wanted to know how I should. Does anyone have any advise, or good workouts that they could give me?

Thanks :D

C • XC ski training 9

http://www.guedels.ch/karten/show_map.php?user=arc...

Cool drill that I think I'll have to try out this year! It makes you really have to focus on different route choices because of the walls, and it makes you need to be in control of yourself the entire time. Very fun read :P

2 laps
2 excels
2 rolling starts
2 standing starts

15-20min warm up for each 7 min race, I'm just a bit too lazy to write them all out separately.

Spinning
Short sprints
Stairs, one by one, hopping. 4 stairs

About 25min total of racing
1000m semi
1000m final
500m semi
500m final
1500m superfinal
3lap fun race(sprint)
5lap team relay

http://www.guedels.ch/karten/show_map.php?user=arc...

I would like to know how dense their green is compared to our Chicago green, because that would change my route choices a lot, especially when it comes to picking handrails.

I would need strong compass bearings in some parts, a little contouring, and use trails as checkpoints to funnel me into my control

First snowfall of the year so I had to get outside and go for a ski! I slowly powered my way though the snow and made a path to follow. What a great way to spend an off day :)

C • Where? 3