Training Log Archive: Jan Erik NaessIn the 7 days ending Oct 19, 2016:
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Wednesday Oct 19, 2016 #
12 PM
Map Reading 5:00 [0]
http://kartarkiv.nydalen.idrett.no/show_map.php?us...
Pretty cool that I should be around here next year!
Pretty cool that I should be around here next year!
4 PM
Run warm up/down 40:00 [2] 4.0 mi (10:00 / mi)
Warm up and cool down 2mi, 2mi
Also 6x100m strides + a good amount of stretching
Afterwards hurdles. Just realized I should stretch right now too... brb
Also 6x100m strides + a good amount of stretching
Afterwards hurdles. Just realized I should stretch right now too... brb
Run 15:00 [4] 3.0 mi (5:00 / mi)
1mi time trial plus 2x1mi workout
4:30.0
Rest(10min)
5:07
Rest(4min)
5:04
I was fully mentally prepared for the 1mi but didn't have it in me for the next two. Definitely happy about how I have been starting to figure out what I need in order to focus and run well --> relaxed, thinking about being in my bubble and looking around. Next two I wasn't in that state and it pretty much fell apart.
New PB in the mile though :D
4:30.0
Rest(10min)
5:07
Rest(4min)
5:04
I was fully mentally prepared for the 1mi but didn't have it in me for the next two. Definitely happy about how I have been starting to figure out what I need in order to focus and run well --> relaxed, thinking about being in my bubble and looking around. Next two I wasn't in that state and it pretty much fell apart.
New PB in the mile though :D
Tuesday Oct 18, 2016 #
3 PM
Run 1:15:00 [3] 9.5 mi (7:54 / mi)
slept:7.75
15min stretching
10min warmup
More stretching
45min jog
10x100m hills
15min run
core and stretching
10min warmup
More stretching
45min jog
10x100m hills
15min run
core and stretching
Monday Oct 17, 2016 #
4 PM
Run long 1:15:00 [4] 9.5 mi (7:54 / mi)
slept:7.5
I felt really gassed on this run. Going to get a blood check just to make sure that everything is up to par as I am coming into regionals, sectionals, and state.
Leaf catching has begun. I caught 5 non-dominant (15 pts) and 5 dominant (5pts)
Total Points: 20
Does anyone want to join the leaf catching game with me???? :P
Rules:
-Must catch leaves while on a run
-Only use one hand
-Dominant is 1 point
-Non-dominant is 3 points
Leaf catching has begun. I caught 5 non-dominant (15 pts) and 5 dominant (5pts)
Total Points: 20
Does anyone want to join the leaf catching game with me???? :P
Rules:
-Must catch leaves while on a run
-Only use one hand
-Dominant is 1 point
-Non-dominant is 3 points
Sunday Oct 16, 2016 #
9 AM
Map Reading 10:00 [0]
slept:7.0
http://gps.tulospalvelu.fi/gps/20161016_WCF_S_HE/?...
Watched the World Cup Finale and did some route choice
Watched the World Cup Finale and did some route choice
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!
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
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!
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
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