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Training Log Archive: Jan Erik Naess

In the 7 days ending Oct 22, 2016:

activity # timemileskm+m
  Run7 6:03:23 43.98(8:16) 70.78(5:08) 20
  Map Reading2 15:00
  Ice Bath1 10:00
  Total10 6:28:23 43.98 70.78 20
  [1-5]7 6:03:23
averages - sleep:7.8

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Saturday Oct 22, 2016 #

10 AM

Run warm up/down 45:00 [2] 3.0 mi (15:00 / mi)
slept:8.0

Lunges
1mi jog
stretches
1mi jog
more stretches
6x100m strides

The entire warmup I was visualizing my race and different possibilities that might occur which I would need to react to
11 AM

Run 15:23 [5] 2.98 mi (5:10 / mi) +20m 5:03 / mi

Regionals at KLM. New 3mi BP of 15:23.

Progress over the season so far(time on this coarse):
Sep 3, 2016 --> 15:58
Today ----------> 15:23

Hopefully I'm on Varsity, the finish was strong but I needed to kick just a bit more in the last 5 meters... Lost two places and went from 2nd to 4th :(

Very happy with my race though, I got into my bubble and kept a positive mindset the entire time and focused on pressing.

Sectionals is next Saturday!

Run warm up/down 18:00 [2] 2.0 mi (9:00 / mi)

Nice cool down. I also did some good stretching afterwards

Friday Oct 21, 2016 #

3 PM

Run 40:00 [2] 5.0 mi (8:00 / mi)
slept:10.0

Good amount of stretching before the run and going over the first bit of the sports psychology book that I started reading today with my friend. 5mi run, 3mi of that were around the course for this weekend.

Right after I checked up with my doctor and will get a blood test on Monday morning.

Prepping for Regionals tomorrow!

Thursday Oct 20, 2016 #

3 PM

Run 40:00 [2] 5.0 mi (8:00 / mi)
slept:6.5

Stretching for warm up
5mi light jog, 3mi running the coarse for Regionals this weekend.
1x300m @ 41
Core and stretching when I got back

Missed the only leaf that fell :(
5 PM

Ice Bath 10:00 [0]

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!
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

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

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

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

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

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