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Training Log Archive: Jan Erik Naess

In the 7 days ending Oct 15, 2016:

activity # timemileskm+m
  Run8 6:43:15 47.89(8:25) 77.07(5:14) 47
  Stretching1 15:00
  Ice Bath1 10:00
  Map Reading1 10:00
  Total10 7:18:15 47.89 77.07 47
  [1-5]8 6:43:15
averages - sleep:7.9

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Saturday Oct 15, 2016 #

12 PM

Run warm up/down 45:00 [2] 2.0 mi (22:30 / mi)

stretching
15min jog
getting ready
6x100m strides
race time!

Run (5km - 15:48) 15:58 [5] 5.05 km (3:10 / km)

Conference race so I had to focus on it quite a bit. Going into it I was the 8th man on our team and they only take top 7 to State so I decided that no matter if I want to go or not I at least want to make it a good race.

Worked on pressing the entire time and staying just out of my comfort zone. This worked really well and made it so that I could hold the pace the entire time and not push it too hard. Looking at my GPS it became clear that you can see when I reminded myself to start pressing again and then forgot. Not a great kick, actually none at all, but I ran into the finish strong and won by 8 seconds :P

Key to strong racing in XC - lightly press the entire time, first mile just follow

Will come out with a video soon and put it on youtube. I think I'm on varsity now sooo that might mean another month and a bit of racing and training.

GPS: http://bit.ly/2eEn9If

Happy with this race
1 PM

Run warm up/down 15:00 [1] 2.0 mi (7:30 / mi)

Friday Oct 14, 2016 #

Run 50:00 [2] 6.0 mi (8:20 / mi)

40min jog(very light)
10x100m strides

All ready to go for conference tomorrow!

Thursday Oct 13, 2016 #

4 PM

Run 1:12:47 [3] 12.7 km (5:44 / km) +47m 5:38 / km
slept:8.0

Nice stretching warmup
Jog
1x300m
Hurdles

While I was running I thought that this year I really need to work on my mental capabilities in races so I figured I should find some books over sports mental stuff
5 PM

Ice Bath 10:00 [0]

For the second time I did it kneeling, wasn't actually that bad :D

Wednesday Oct 12, 2016 #

3 PM

Run warm up/down 30:00 [1] 4.0 mi (7:30 / mi)
slept:8.25

4 PM

Run 16:30 [4] 3.0 mi (5:30 / mi)

3x1mi @ 5:30 w/ 1min rest
5:29,5:34,5:31

Felt really good and lightly cruised through them all

Run 5:00 [3] 0.5 mi (10:00 / mi)

4x200m w/ 30sec rest
31-34

Tuesday Oct 11, 2016 #

12 PM

Map Reading 10:00 [0]
slept:8.0

http://www.orivedenponnistus.fi/suunnistus/doma/sh...

Lots of really good hills to work with. I want to do some practice in areas similar to the vague places on this map with scattered one contour hills. Attackpoints seemed to be the best route choices, often times they might have been slower but would've definitely been more safe.
3 PM

Run 1:13:00 [3] 15.16 km (4:49 / km)

1mi warmup
45min run
8x8sec hills
1mi cool down
Hurdles

Monday Oct 10, 2016 #

9 AM

Run long 1:20:00 [3] 16.0 km (5:00 / km)
slept:7.5

Nice and easy long run. Absolutely beautiful running weather today.

Stretching 15:00 [0]

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