Training Log Archive: Jan Erik Naess

I was doing a quick analysis over how my Cross Country season went this fall. Basically what I got from it was that in 9 weeks I was able to improve my long distance runs by over 1min per km.

That makes me confident that it is okay for me to run a smaller amount of miles for the first 5-7 weeks of track season. This will mean that I build a strong base, because running with the middle distance group means that we do fairly low millage, but strong intervals, and average 30-40 miles a week. This also means that I will be doing lower body workouts, core workouts and upper body workouts, all of which I feel are a great way to get a strong all around body for when I go into longer distance later in the season.

The great part about the track season versus XC, is that it's 20 weeks long! So I have ample time to develop my base, and then I plan on doing more long runs and longer workouts so that I can easily run a 10km course while orienteering at top speed.

Rolled out to relax my muscles before the run

Note:
This was just a training run, there were no controls, or even flags, so it likely may have been faster, and a bit smoother. Several of my slow downs were because I double checked my location. Also note that there was a large amount of change in location of underbrush, with some areas being newly cleared and others newly overgrown.

http://3drerun.worldofo.com/2d/index.php?idmult%5B...

Course Run Down:
1. Going to this I had to follow the trail, it was absurdly dense forest until the point that I cut in, but my dad told me that was where I should go anyways. Going to it I tried to focus on a decent compass bearing, while checking off the first river. I was only slightly focused, but enough to keep it fairly clean.

2. I had to take the trail, I did almost no reading ahead which was dumb, but was more looking for an easy point to go off of the trail. I kept to open forest and went right over the hill into the river junction

3. Note. the green was all cleared I used the swamp and lake as handrails.
When going up the hill I noticed that I had a bad compass bearing and also wasn't sure what I need to be looking for, so I corrected quickly.

4(F). I had a compass bearing and could see far ahead, checked off the swamp and ran down into the re-entrant. I got fairly confused the the density of forest at where the control was actually ended up being light green

5(G). I ran over the hill instead of up the river because I felt like it was easier running, I hit the little river and couldn't go in because the green had overgrown. I unneeded up going as close to G as I could.

6(A). I crossed the easiest part of the top of the hill and ran along, pushing though the dense terrain. I had very poor contact with my map, but realized that and relaxed, and looked closer at the map, and finally understood that there was a sale between two hills, not one slope.

7.(B). I could see the swamp easily and flew by it, keeping to the east(the gps is off a little)

8(D). The green had over grown all the way till when I crossed, I headed down the spur, but didn't have my control in mind until already at the river.

9(E). Followed the river up and ran along the easiest side.

10(C). I wanted to cut off at the river junction but it was too else, so I had to just follow the easiest route. I had a compass bearing to get me to the right river.

11. I left without a solid plan. I hit the largest of the re-entrants and that should've been a checkpoint for me to check and see where I was. After that I was looking for those two hill tops to the west, but I saw another one which wasn't marked, and I assumed that was the east hill. Then I didn't look at my map well enough to see that there was a larger hill that should've been easily visible. It all happened because I didn't focus enough on a plan and keep track of where I was going. There was also a river where I got mixed up in.

12. Ran up the hill to relax on the on a trail, and hopped down. I hit the river banks and had to search a little to find the river junction. Once I found that I headed along the south side of the river.

From there I ran up jogged back with my dad.

Analysis:
-Today wasn't very smooth. I was using a running form instead of a relaxed orienteering form. I figure that will come with a for more o-trainings.
-I did a very very poor job at keeping contact with the map. I need to be more consumed with planning and checking things off than trying to look ahead of me and not connect it to the map. As soon as I can get my orienteering form back I should be able to relax and start thinking how I do when I am map reading. This will be a major part of developing my orienteering skills this spring
-I need to have a solid plan and execute it precisely.
-I did a good job not going too far and double checking when I was aware that I wasn't focusing. I need to bring it all back it for a smoother, faster run

C • 11 2

Easy bike because I'm going orienteering tomorrow and I need a recovery day but that won't happen so I took it easy today :)

3x10 pull ups
2x20 push ups 20,15
3x15 pull ups from laying down
2x20 arm raises in plank
2x20 fron and side arm raises w/ 8lbs
2x30 sec running form w/ 12lbs

Hurdle Mobility + ups and downs w/ hurdles

25 min yoga
5 min core

6x60min sprint, 10m build
3-4 min rest in between each one

3.7-3.8 I didn't have spikes though

Rocket Jumps from Bench 4x10
Water Pumps 2x40 Fast
High Rolls 3x10 Fast
Step Ups 2x20 Fast
Push Press 3x10 Fast
Hip Work

C • Run / Running? 6

25 min yoga
5 min core

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 :)

lunges

8x50m strides

Smooth, relaxed, and powerful.

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...

Hurdle Mobility

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

Lunges

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

8x50m sprints

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

Hurdle Mobility

I am going to start trying to be in bed by 9:15 so that I get more sleep

25min yoga
5min core

Lunges

15min warm up, the pace was too fast for warmup

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 :)

Dynamic Stretches
Strides

Cool down jog. I made sure it was at a much more reasonable pace than our warm up

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!

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 :)

10x50m sprints

My hamstrings were sooo tight because I had to skip early-bird gym, where I normally do yoga :/

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...

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...