Training Log Archive: Jan Erik Naess

C • New Yoga Routine 9

Lunges

Recovery Run

8x50 strides

2x20 reverse push-ups w/ 2x20lbs
3x11 pull-ups
2x15 pull 15lbs up with one arm(each arm)
2x20 arm straight and side w/ 2x5lbs
3x15 pushups w/ arm close to side
3x15m walk w/ 2x50lbs

Core workout

Lunges

Dynamic stretching and strides

7x3min on 1min rest @5:30-5:25

3x15 squats w/ 40lbs
3x15 standing toe touches w/ 2x15lbs
2x40 exercise ball pulls laying down w/ hips up
2x30 exercise ball pulls pulling under me w/ hands on the ground
2x20(each leg) step ups w/ 2x15lbs
Bands

New Workout Routine :D

I forget everything though, I'll update it once we do it again :)

Hurdle Mobility

25min yoga
5min core

Lunges

Dynamic stretching and strides w/ flats
4 strides w/ spikes on track

2x300m(10min rest w/ 1 stride)(41,40)
7min rest
2x150m(5min rest)(17,18)

That was a way harder workout than I had anticipated, it worked on my speed and after every one I was light headed and gassed, and by the last 150m feeling like I was going to through up. Everything was at around 95%

Practiced on the outdoor track

3x15 squats w/ 25lbs
3x15 standing toe touches(actually only go to heel) w/ 2x15lbs
3x15 step ups(each leg) w/ 2x15lbs
2x40 ball pulls w/ back to ground
2x40 ball pulls in crawl position

Band work

Overall this weekend was very well spent. I worked hard on finding my limit then pushing it, and then reminding myself of what it feels like to run in control. I did an alright job of following my plan to plan out each route ahead, but I think that that can really be worked on.

111. Cut off of the road but had a little trouble keeping a good compass bearing to pick the right tree

107. Over the road and around the swamp, easy handrail

404. I had a feeling that I needed to go on the path, so when got on I stayed on it wayyy too long and turned off after a sight turn about half way through the large straight away on the road and had to double back to recover.

401. Along the field till I hit the depression

402. Crossed over the field and cut in before the corner and used a compass bearing to the rest

323. West side of the swamp but I tried too hard to cut through the green, so I found myself running on the path, then cut off into the forest to the control

325. Along the path and cut to go around the swamp

324. Through the gap in the dark green and to the swamp

406. I was holding the correct compass bearing until I saw someone head to a control that was above the swamp and so I went to that then corrected

322. Used the swamps as handrails

407. Compass bearing to the swamp and checked off one to the right of my path

408. I wanted to avoid the green, which turned out to not be bad at all(so it was a route choice mistake) And I went around both swamps but cut through the one that was less defined jut at all three's junction. This was an error of not having my route planned ahead.

403. Head up with a compass bearing

316. I ran right by the depression and had to relocate off of the pond to find it

405. Compass bearing using the swamps as handrails

309.Compass bearing and around the bottom of the swamp along my path

201. To the corner along the path, running hard

Finish. vroom vroom vroom

Overal:
-I did a good job pushing myself by running as fast as I could, and that caused a few mistakes which happened because I haven't yet developed my orienteering level up to my running speed, but I'll just keep up bring that up and pushing my speed ;P

-To keep in contact with the map I want to have me goal slightly changed to; plan routes ahead and follow them precisely.

Helping pick up controls in the middle of the madness box.

I brought my pace down to where I was 100% in control(I used running time strava because that cuts out the standing time, and I never stood while navigating)

I made sure to go out at a pace that I 100% could navigate. The entire thing went next to perfectly, and I felt in control of myself and where I went by being able to follow a route.

To me this means that I need to make more firm route choices and once their made all I have to do is stick to them well like I do in line-o. I will continue to work on planning ahead, but also add the component of staying on my picked route.

Event: CAOC Training Camp
 

The purpose of this coarse was to test my abilities to navigate at a high speed. I think that I could've pushed a little harder, but I'm still getting my orienteering thought process back, so I'm still okay with how I did.

1. Around the swamp and up the hill to the spur/hill. It was a lot bigger that I was expecting... 1:15 not 1:10(whoops)

2. I didn't have a plan so I ended up following the river until the auction and then actually went through the green, not a great idea

3. Dark green area as a handrail, then as I got over the hill looked up and found where the hill was

4. The green have bee removed from the lake over(to the east is clear) so I used the lake as my checkpoint then ran in smoothly, but I didn't have enough of an idea as to what my control spot looked like

5. Left side of the lake, then on top of the 1/2 contour hill and worked my was over the spur of the larger hill. I did not have a clear enough understanding as to what the hills looked like

6. Right side of the green, then very very slowly worked my way down the spur, it was super dense green and I was following some unmarked ditches, still kept in the right direction though

Overall:
-My plan going into this was to always connect to the map first through my compass. That worked well and I didn't have any compass errors, though I do need to work on my confidence when it comes to compass bearings.

-All of my errors were from not planning ahead and looking at possible route choices, tomorrow my focus will be to plan out the next control ahead of time and know where to fluidly go after I punch in.

C • The map... 2

10min warmup for first one
5min jog to start for 2nd
5min jog home
Some stretching

My dad had me relocate to the start, we were on the trail parallel to the farthest north point of the large swamp. I didn't look at my map close enough and did a poor job relocating. To fix this I need to have a better understanding of quickly analyzing where swamps and fields are on the map.

Going to the first couple of reentrants I was not keeping a hard enough compass bearing and kept wanting to go right more than I should. Each time though I corrected it before I went down the wrong reentrant

Going up the spur after the pond it was insanely dense forest so I was almost at a crawl pace, but I kept a fairly good bearing while going on top of the spur

When I crossed over the two reentrants after the distinct forest I had a hard time keeping the right compass bearing because I was looking to hard for a reentrant/slight sloping of the ground than at my map and compass

On my way back I hit a log with my shin and had to sit down for 3-4min because I almost fainted from it :/

Everything else went fairly smoothly and I checked off each feature as it came by

Overall:
-A rough beginning, I need to relax and take the first couple of controls slowly. Also do not move until I know where I am, don't just run off to get a better angle of the terrain I'm around.

-I found that this line-o did an excellent job at making me start checking off features and understand what each one looked like, especially contours.

-I will definitely do more of these and progressively pick up the pace an I get better at understanding the map and the actual terrain

Fairly tired