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Training Log Archive: Jan Erik Naess

In the 7 days ending Oct 8:

activity # timemileskm+m
  Run8 5:47:47 45.21(7:42) 72.76(4:47)
  Ice Bath1 10:00
  Map Reading1 10:00
  Total10 6:07:47 45.21 72.76
  [1-5]8 5:47:47
averages - sleep:8.2

» now

Saturday Oct 8 #

9 AM

Run warm up/down 25:00 [2] 2.0 mi (12:30 / mi)

lounges 2mi stretching 6x100m strides

Run 30:00 [5] 4.0 mi (7:30 / mi)

2mi --> 9:57.7

5min rest

1mi --> 4:47

5min rest

4x400m w/ 2min rest (progressively faster)

Target: 72,69,66,63

Actual: 70,70,65,65

Will do some analysis of my mental aspect because that's what made this a good workout. Very happy with it, kind of planned it to be my last hard XC workout, but now I might be back on varsity so we'll see.
10 AM

Run warm up/down 20:00 [2] 2.0 mi (10:00 / mi)

2mi hurdle mobility

Friday Oct 7 #

4 PM

Run 45:00 [2] 6.0 mi (7:30 / mi)

6mi run 6x100m strides, feeling a bit rough and tiring

Thursday Oct 6 #

4 PM

Run 45:00 [3] 10.0 km (4:30 / km)

Recovery run, it rained hard towards the end 7x50m strides

Wednesday Oct 5 #

2 PM

Map Reading 10:00 [0]

Some route choices were hard to pick because density of green might affect them
7 PM

Run 30:00 [2] 3.5 mi (8:34 / mi)

3mi warmup
6x100 strides
8 PM

Run 15:47 [5] 3.0 mi (5:16 / mi)

First and second mile were on pace for around 5:10 and then I didn't find the grit to push for the last mile. I think I needed a better plan for how to tackle it because that's always the part of the race that I struggle at the most.

Run warm up/down 25:00 [2] 3.0 mi (8:20 / mi)

Tuesday Oct 4 #


I am going to try and do a better job logging and start working on training plans and goals for this winter to progress for JWOC 2017.

One question I had was, "What is the best way to work on finding route choices?"

I feel like in races I often times don't have the time or at least don't feel like I have the time to find all of the route choices and often go with my gut. This has made it so that many times I've missed routes all together.

Do I look at maps and analyze thoroughly or practice finding and picking routes when I'm in a workout?
4 PM

Run (Recovery) 32:00 [2] 4.0 mi (8:00 / mi)

4mi run
6x100m strides
5 PM

Ice Bath 10:00 [0]

Monday Oct 3 #

4 PM

Run 1:20:00 [4] 11.5 mi (6:57 / mi)

A lot of running, I'm trying to watch my body for signs of injury. Just sore knees after and during long runs like this one.

Does anyone have advice to figure out what a sustainable limit is for me to be able to run so that I don't have injuries later on in life? Unlike my XC team I plan on running long through high school, and even university...

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