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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jan Erik Naess

In the 7 days ending Mar 9, 2016:

activity # timemileskm+m
  Run6 3:01:00 15.75 25.34
  Short Track Speed Skating2 2:00:00
  Upper Body Workout1 30:00
  Dry-Land Training1 30:00
  Lower Body Workout1 25:00
  General Strength3 25:00
  Yoga1 20:00
  Total12 7:11:00 15.75 25.34
averages - sleep:8.2

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2:05
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ThFrSaSuMoTuWe

Wednesday Mar 9, 2016 #

Note
slept:8.5

Feeling much better and I will also work on training for short track nationals over the next two weeks, I decided to sign up yesterday and well... I need to work on form now. So that will be my primary focus for two weeks. It's all good general strength for running/orienteering
C • Pig training 2

Note

It says on the flying pig schedule that there are training days/maps from March 30-April 1, I was wondering if anyone knows whether or not that's going to be a training camp, or if there will just be controls on a few courses on several maps, or if there is only one map that will be open.

Thanks :)

http://www.ocin.org/flying_pig/pigXX/entry_info_20...
7 AM

Dry-Land Training 30:00 [3]

Brought my techni-cord to practice corners
3 PM

Run warm up/down 15:00 [3] 2.0 mi (7:30 / mi)

General Strength 15:00 [2]

Strides, dynamic stretching
4 fast strides

Run warm up/down 15:00 [2] 2.0 mi (7:30 / mi)

4 PM

Run 20:00 [4]

2x8min running(100m and turn around) 24, 25.5

1.5 farther than last time!

General Strength 5:00 [1]

Hurdle Mobility
5 PM

Lower Body Workout 25:00 [3]

Squats w/ bar
2x40 exercise ball pulls
2x10(each leg) explosive from sitting
Bands(theyyy hurtttt)

Tuesday Mar 8, 2016 #

Note
(sick)

Note
slept:7.5

7 AM

Run (Elliptical) 30:00 [1]

4 PM

Run 45:00 [3] 5.5 mi (8:11 / mi)

6 PM

Short Track Speed Skating 45:00 [3]

3x(3 lap build, 2 lap cruise, 3 lap build)
Other drills

Monday Mar 7, 2016 #

Note
(sick)

Sunday Mar 6, 2016 #

Note
(sick)

6 PM

Short Track Speed Skating 1:15:00 [2]

Saturday Mar 5, 2016 #

Note
slept:9.5 (sick)

Friday Mar 4, 2016 #

Note
slept:7.5 (sick)

Thursday Mar 3, 2016 #

Note
slept:8.0

7 AM

Yoga 20:00 [2]

C • New Yoga Routine 9
3 PM

General Strength 5:00 [1]

Lunges

Run 46:00 [3] 6.0 mi (7:40 / mi)

Recovery Run
4 PM

Run 10:00 [3] 0.4 km (25:00 / km)

8x50 strides
5 PM

Upper Body Workout 30:00 [3]

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

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