Training Log Archive: Jan Erik Naess

C • Congrats!! 10

Run in the cold snow... I kept it at a reasonable pace.

Hurdle Mobility

Pull Ups(11,11,8)
2x25 push ups w/ arm raise at bottom
3x15 laying down pull ups
2x20(both arm) plank w/ arm extensions
2x20(front and side) arm raises w/ 5lbs weight
2x30sec arm swings w/ 15 lbs

Getting stronger!!!

I went to speed skating practice and skated with the slower group. I was pretty much there just to see friends and get back on the ice.

Recently I have been worried that my transition into running was taking too long and something wasn't working, but today I realized that I am actually a lot further along than I thought. I noticed this because 3 weeks ago after the exact same running practice I didn't even have enough energy to do anything on the ice, and now after speeding up my pace while running I had ample energy to skate and not feel the slightest bit tired.

Soon come the running workouts ;P

15 min warm up jog
Strides, dynamic warm up

3x40m strides, didn't have time for all 10 :(

Essi came down and we went out for a training run. We did a Madness style course, but both of us his every control. We tried for hours last night to get it up onto 3DRerun, but it was glitching. Later today Essi is going home and she will upload the routes onto a quickroute, then I'll do my analysis :)

Before the run I decided to focus on double checking my compass bearing and always trusting it while I was tired, and to have a plan going to control one.

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

Split Analysis:
1. Going to one I was focusing too much on not making a mistake and not enough on how I was going to get there. In my head I make the simply plan to follow the river up, but I never checked off any features for where I was going to, and didn't keep enough connection between my compass and map. In the future I will try focusing on obeying my compass and finding lots of big features as I head to control one

2. I tried to keep a good compass bearing and keep my heads up to hit the reentrant right on

3(F). Went fairly smoothly, I didn't do a good enough job keeping focused though, so I almost miscounted reentrants. Picked off each one well though and mineralized climb

4(E). Kept to the bottom of the reentrant until I spotted the final spur then I pushed up it

5(D). Followed all of the trees, right between them, to the right of the first though. They lead my right in to the reentrant

6(A). The green patch had been completely cleared which was awesome, I just kept a hard compass bearing with my head up and went down the reentrant, it was really steep so I went down slowly...

7(B). Just hugged along the reentrant

8(C). Compass bearing, the first green was open but a cheap change in vegetation so I checked it off then continued with my head up

9. Compass bearing to the corner of the spur down, then once I was on the field I had to go around a sledding fence, thus the odd route

10. Follow the road

11(BB). Over the little reentrant on the spur and just went right in to the control

12(EE). Up the spur for clear running, almost forgot to go to my control, so I had to back track. I need to keep more focused while tired and on easy routes.

13(CC). Compass bearing over to an easy part where I could cross then compass bearing to the reentrant

14(AA). The small hill was not clear so I used a hard compass bearing with my eyes searching for the beginning of the reentrant

15(DD). Compass bearing

16(FF). Compass bearing with my eyes up, I wasn't confident that this was the right reentrant

17(GG). Compass bearing but I got confused as to what I was looking for so I slowed down as I came into the control to make sure I hit it.

18. Compass bearing to the trail junction then to the route with the least around of running, I think I picked right

19. Hard compass bearing once I was across the parking lot, it was extremely hard to see and I almost second guessed myself and turned around but I held on long enough to finish through

20. Zooming Home!

Things I did well:
-I did a really good job trusting my compass when I was getting tired or had nothing but it to look at
-I did a good job recovering quickly and not letting it mess up my other controls

How I can improve:
-Going to the first control I need to rely heavily on my compass to keep me in the right direction, and have strong checkpoints along the way to the control
-I need to have more faith in my abilities to hold a compass bearing
-I need to be much more aggressive when going down hills, I lost a lot of time on all of my descents

10 min warm up
3x4(3 min on 1 min off) not perfectly timed though

So a few weeks ago I decided that in order for me to run smoother races I need to have better far sighted vision, because often I can't see far enough or clear enough to distinguish important features.

Today I had my first lesson over how to put contacts in and it was hell... It took 1.5hours to get and take them out of my eyes just ONCE!

I've actually never been so mentally exhausted in my life... good grief

#livingthehardlife

C • Glasses... 5

My left shin was starting to hurt yesterday so I will take the next two days off of running and cross train.

Yogaaaa

10 min warm up
3 min on 1min off 6 times(ended up taking larger rests because I needed to find my heart rate for my coach :/...)
20 min cool down

3x10 sitting jumps
2x30 exercise ball pulls
2x15(each leg) set ups w/ 15lbs in each hand
2x40(each leg & fast) one legged squats

25 min yoga
5min core

5x50m strides
10x30m mini hurdles

Hurdle Mobility

1 min plank front, side, side
30 sec w/ 15sec rest:
-in and outs
-bicycle clockwise
-bicycle reverse
-Russian twists
-5 level leg lifts
1 min plank front