Training Log Archive: Jan Erik NaessIn the 7 days ending Jan 29, 2016:
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Friday Jan 29, 2016 #
Note
slept:7.25
7 AM
Yoga 30:00 [2]
25 min yoga
5 min core
5 min core
3 PM
Run (Warm Up) 15:00 [2] 2.0 mi (7:30 / mi)
4 PM
Run 1:00:00 [3]
6x60min sprint, 10m build
3-4 min rest in between each one
3.7-3.8 I didn't have spikes though
3-4 min rest in between each one
3.7-3.8 I didn't have spikes though
5 PM
Run (Cool Down) 10:00 [2]
Lower Body Workout (Power/Speed) 30:00 [3]
Rocket Jumps from Bench 4x10
Water Pumps 2x40 Fast
High Rolls 3x10 Fast
Step Ups 2x20 Fast
Push Press 3x10 Fast
Hip Work
Water Pumps 2x40 Fast
High Rolls 3x10 Fast
Step Ups 2x20 Fast
Push Press 3x10 Fast
Hip Work
Thursday Jan 28, 2016 #
Note
slept:7.75
7 AM
Yoga 30:00 [2]
25 min yoga
5 min core
5 min core
3 PM
Run 40:00 [3] 8.6 km (4:39 / km)
40 min run at a fairly good pace. I started to feel like more of a runner today and my form wasn't as sloppy :)
General Strength 5:00 [1]
lunges
4 PM
Run 15:00 [3] 0.8 mi (18:45 / mi)
8x50m strides
Smooth, relaxed, and powerful.
Smooth, relaxed, and powerful.
Core 10:00 [4]
30sec on 15sec off:
Row Boats
Bicycle Normal
Bicycle Backwards
Flutter Kick
Alternating legs being vertical
Plank 60sec
Side Plank 45 sec(both sides)
I think I'm missing a few more...
Row Boats
Bicycle Normal
Bicycle Backwards
Flutter Kick
Alternating legs being vertical
Plank 60sec
Side Plank 45 sec(both sides)
I think I'm missing a few more...
General Strength 5:00 [1]
Hurdle Mobility
6 PM
Short Track Speed Skating 1:10:00 [2]
I forgot to pack my skates in by bag this morning because I didn't know that I would be skating, so I ended up using the club's skates which were pretty bad, so I didn't go hard at all. Just a few laps though to hold off Magnus ;P
Wednesday Jan 27, 2016 #
Note
slept:9.5
3 PM
General Strength 5:00 [1]
Lunges
Run 30:00 [3] 6.4 km (4:41 / km) +15m 4:38 / km
Fairly fast paced run because we were having a good time and that kept pushing the speed. Definitely felt like more of a runner than in past days
4 PM
Run 10:00 [3] 0.8 km (12:30 / km)
8x50m sprints
Upper Body Workout 30:00 [3]
2x20 push ups, lifting arms at the bottom (20,10) my arms were dead
3x8 pull ups(hard way)
2x20(each arm) plank raising arm(keeping hips still)
3x15 pull ups from weight lifting bar
2x15 straight and side arm lifts w/ 5lbs (20,15)
2x30sec exaggerated form(sitting) w/ 15lbs in each arm
I was lifting lighter weights and performing a little worse. This isn't because I was doing poorly, in fact it is because my muscle are tired. After a few more weeks my muscles will be able to be tired and perform better. Slow and steady wins the race ;P
3x8 pull ups(hard way)
2x20(each arm) plank raising arm(keeping hips still)
3x15 pull ups from weight lifting bar
2x15 straight and side arm lifts w/ 5lbs (20,15)
2x30sec exaggerated form(sitting) w/ 15lbs in each arm
I was lifting lighter weights and performing a little worse. This isn't because I was doing poorly, in fact it is because my muscle are tired. After a few more weeks my muscles will be able to be tired and perform better. Slow and steady wins the race ;P
5 PM
General Strength 5:00 [1]
Hurdle Mobility
Tuesday Jan 26, 2016 #
Note
slept:7.0
I am going to start trying to be in bed by 9:15 so that I get more sleep
7 AM
Yoga 30:00 [2]
25min yoga
5min core
5min core
3 PM
General Strength 5:00 [1]
Lunges
Run 15:00 [3] 3.0 km (5:00 / km)
15min warm up, the pace was too fast for warmup
4 PM
Run 25:00 [4] 4.0 km (6:15 / km) +30m 6:01 / km
2x4x200m hill sprints
31,33,33,32
31,34,33,33
I was surprisingly tired, especially after the second set. I think that was largely because I am not yet in the running gear, it'll come in time though :)
31,33,33,32
31,34,33,33
I was surprisingly tired, especially after the second set. I think that was largely because I am not yet in the running gear, it'll come in time though :)
General Strength 15:00 [2] 1.3 km (11:32 / km)
Dynamic Stretches
Strides
Strides
Run 15:00 [2] 2.5 km (6:00 / km)
Cool down jog. I made sure it was at a much more reasonable pace than our warm up
5 PM
Upper Body Workout 30:00 [3]
3x15 squats w/ 1x25lbs
2x20(each leg) helicopters w/ 2x15lbs
2x20(each leg) side squats w/ 2x10lbs
3x15(each leg) one legged squat w/ 2x10lbs
At first I was going too low on my squats which was making my tendons make a weird clicking feeling, so I told my coach about it and he said to go a little higher and that helped a lot!
2x20(each leg) helicopters w/ 2x15lbs
2x20(each leg) side squats w/ 2x10lbs
3x15(each leg) one legged squat w/ 2x10lbs
At first I was going too low on my squats which was making my tendons make a weird clicking feeling, so I told my coach about it and he said to go a little higher and that helped a lot!
9 PM
Rolling 10:00 [1]
Monday Jan 25, 2016 #
4 PM
Run 39:00 [3] 8.0 km (4:53 / km)
slept:7.5
Decently paced run, harder than a recovery, but still a fair amount left in reserve.
My running form is starting to come back together, I think that it will take another week or two though. I'm glad that I start running last week :)
My running form is starting to come back together, I think that it will take another week or two though. I'm glad that I start running last week :)
Run (Strides) 10:00 [3]
10x50m sprints
6 PM
Rolling 10:00 [1]
My hamstrings were sooo tight because I had to skip early-bird gym, where I normally do yoga :/
8 PM
Map Reading 20:00 [0]
Looked at this... 7-8 is actually crazy! Easiest route is just to go low
http://www.tulospalvelu.fi/gps/20140611wcupM/?v=m
Focused on reading from next control to current when planning. This helped with almost every control t avoid traps.
http://www.resultfellows.com/reittiharveli/gadget/...#
I practiced reading the control descriptions on every control that could've been tricky to find. Very confident about that, and I'll continue working on it :)
http://kartat.meronen.net/maps/show_map.php?user=j...
http://www.tulospalvelu.fi/gps/20140611wcupM/?v=m
Focused on reading from next control to current when planning. This helped with almost every control t avoid traps.
http://www.resultfellows.com/reittiharveli/gadget/...#
I practiced reading the control descriptions on every control that could've been tricky to find. Very confident about that, and I'll continue working on it :)
http://kartat.meronen.net/maps/show_map.php?user=j...
9 PM
Map Reading 12:00 [0]
Focused on not getting trapped along route choices and reading control descriptions
http://kartat.meronen.net/maps/show_map.php?user=j...
Double checked controls, no real traps :(
http://kartat.meronen.net/maps/show_map.php?user=j...
Lots of good traps, caught every one :D The control description for #6 means that it is on the inside barrier right??
http://kartat.meronen.net/maps/show_map.php?user=j...
http://kartat.meronen.net/maps/show_map.php?user=j...
Double checked controls, no real traps :(
http://kartat.meronen.net/maps/show_map.php?user=j...
Lots of good traps, caught every one :D The control description for #6 means that it is on the inside barrier right??
http://kartat.meronen.net/maps/show_map.php?user=j...
Sunday Jan 24, 2016 #
Note
slept:8.0 (rest day)
10 AM
Map Reading 15:00 [0]
Two sprint maps, one from Finland, one from Norway. Probably one of the hardest sprint maps I've seen, an insane amount of traps, I'll have to work on being comfortable around those..
9 PM
Map Reading 20:00 [0]
Planned controls and studies routes slowly on Middle Q map for JWOC 2016
Saturday Jan 23, 2016 #
9 AM
Run (Elliptical) 20:00 [4]
Elevation 8, resistance 13
150-180 strides per minute
150-180 strides per minute
Biking 20:00 [4]
I used this time to do some mental training and focus on one crack in the wall the entire time. After around 15min it started to become hard because my vision was getting hazy. I biked nearly at race pace(on a spinner)
10 AM
General Strength 20:00 [1]
Hurdle Mobility
Walking on heels
Walking on toes
Frankenstein
Leg Swings without holding anything it work on core
Walking on heels
Walking on toes
Frankenstein
Leg Swings without holding anything it work on core
Upper Body Workout 45:00 [4]
3x(max pull ups) 10,8,3...
2x20 pushups w/ arms by side then lifting up
2x20(each arm straight out then side) 8 lb weight
3x15 pull ups laying down
2x20 high plank, arm raises
2x30sec arm movement w/ weight
2x20 pushups w/ arms by side then lifting up
2x20(each arm straight out then side) 8 lb weight
3x15 pull ups laying down
2x20 high plank, arm raises
2x30sec arm movement w/ weight