Training Log Archive: Jan Erik NaessIn the 7 days ending Sep 17, 2016:
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Saturday Sep 17, 2016 #
6 AM
Run warm up/down 30:00 [3] 5.0 km (6:00 / km)
2mi warm up
10x100m strides
1mi cooldown
10x100m strides
1mi cooldown
7 AM
Run 34:45 [5] 9.3 km (3:44 / km)
6mile workout: 1mi tempo, 1mi fast(repeat 3 times)
It suckeeedddd
It suckeeedddd
6 PM
Map Reading 20:00 [3]
NAOC 3
http://tero42.free.fr/AP/20160918_US_Champs.jpg
Analysis his route choices, find the best handrails and attackioints, as well as check off where you are on a leg
http://tero42.free.fr/AP/20160918_US_Champs.jpg
Analysis his route choices, find the best handrails and attackioints, as well as check off where you are on a leg
Friday Sep 16, 2016 #
1 PM
Map Reading 10:00 [0]
Sprint Map
3 PM
Run (Recoveryyyy :)) 1:15:00 [3] 11.93 km (6:17 / km)
1mi warmup
45min jog
10x50 strides
1mi cooldown
hurdle mobility
45min jog
10x50 strides
1mi cooldown
hurdle mobility
Thursday Sep 15, 2016 #
5 PM
Biking 50:00 [3]
5min warm up
45min bike
5min cool down
45min bike
5min cool down
6 PM
Map Reading 10:00 [0]
NAOC 2
Wednesday Sep 14, 2016 #
10 AM
Map Reading 10:00 [0]
NAOC 1
4 PM
Run warm up/down 30:00 [2] 5.75 km (5:13 / km)
Warm up jog
6x100m strides
10min stretching
Cool down jog
6x100m strides
10min stretching
Cool down jog
5 PM
Run intervals 1:00:00 [3] 9.3 km (6:27 / km)
First speed work of the season :D
10x800m w/ 2:30 rest
2:32
2:29
2:28
2:28
2:29
2:27
2:27
2:28
2:27
2:27
plus 300m sprint
Pretty happy with this workout :P
10x800m w/ 2:30 rest
2:32
2:29
2:28
2:28
2:29
2:27
2:27
2:28
2:27
2:27
plus 300m sprint
Pretty happy with this workout :P
Tuesday Sep 13, 2016 #
Run (Recovery?) 1:12:00 [3] 14.9 km (4:50 / km) +73m 4:43 / km
1mi warmup
45min run
10x100m strides
1mi cool down
45min run
10x100m strides
1mi cool down
Ice Bath 10:00 [0]
Sunday Sep 11, 2016 #
10 AM
Orienteering 1:13:00 [3] 7.0 km (10:26 / km)
Took a little while to get back into the groove of thinking for orienteering but by the end I had good flow and everything was going well. Massive mistakes at the beginning though... yikes