Training Log Archive: Jan Erik NaessIn the 7 days ending Dec 4, 2016:
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Sunday Dec 4, 2016 #
Event: Badger O - Cat's Meow
8 AM
Orienteering (5.75km) 32:56 [4] 4.9 km (6:43 / km)
slept:8.5
Focused on really getting into the map and orienteering. Find route, navigate there, worked super well. I was keeping track of where I was, going through the three steps to map reading.
Mistake from 5-H was running around, probably lost 45 seconds there. I hadn't planned me route out.
G to J my compass bearing was off even though I tried really hard to stay on it. 5-15sec mistake. I only focused on the compass bearing and trying to focus spotting the reentrant. I needed to add checking off little pieces.
2DRerun:
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
Learning:
-When taking compass bearings I need to use checkpoints and smaller features to keep track
-Push hard up the hills, pain is temporary
Mistake from 5-H was running around, probably lost 45 seconds there. I hadn't planned me route out.
G to J my compass bearing was off even though I tried really hard to stay on it. 5-15sec mistake. I only focused on the compass bearing and trying to focus spotting the reentrant. I needed to add checking off little pieces.
2DRerun:
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
Learning:
-When taking compass bearings I need to use checkpoints and smaller features to keep track
-Push hard up the hills, pain is temporary
Core & Stretching 10:00 [1]
4x1min plank
stretching
rolling
stretching
rolling
10 PM
Map Reading (X-Mas day 4) 5:00 [0]
http://news.worldofo.com/2016/12/04/route-to-chris...
Picked the right route just a different beginning, I feel like mine was faster, will have to check it out tomorrow, too tired ATM
Almost no climb and a smooth attack point. I'd be able to fly.
Picked the right route just a different beginning, I feel like mine was faster, will have to check it out tomorrow, too tired ATM
Almost no climb and a smooth attack point. I'd be able to fly.
Saturday Dec 3, 2016 #
8 AM
Map Reading (X-Mas Day 3) 7:00 [0]
slept:6.5
http://news.worldofo.com/2016/12/03/route-to-chris...
It took me a long time to picture the map and where I needed to go. I ended up picking a pretty slow route with too many zigzags. I think that if I had first tried to picture and piece together the entire map I would've been able to see the route choices better.
It took me a long time to picture the map and where I needed to go. I ended up picking a pretty slow route with too many zigzags. I think that if I had first tried to picture and piece together the entire map I would've been able to see the route choices better.
10 AM
Mountain Bike 1:22:48 [3] 13.3 km (9.6 kph)
Friday Dec 2, 2016 #
Note
slept:7.25
12 PM
Map Reading (X-Mas Day 2) 30:00 [0]
X-Mas link: http://news.worldofo.com/2016/12/02/route-to-chris...
Map link: http://www.tulospalvelu.fi/gps/20160924H16/?v=m3
For the long route it took me a few seconds to see everything that was going on and then I picked the more direct route with a decent attackpoint of the lake just before the control. Best route :D The one mistake I made was getting pulled by a marsh instead of avoiding 10m of unnecessary climb just at the start of the control.
The map was of that race. I went through each control first making my plan and then taking the time to visualize what I would need to see in a race. I had to refocus myself twice and to 100% get everything that I needed to not make any mistakes it took 15 minutes of looking. That would end of having me look at the map for about half to on third of the race. I want to get faster but I think that was acceptable.
Seeing this made me realize how important it is to know the terrain that makes up the map before you can accurately visualize it, I will continue to watch more Finnish Orienteering videos.
Map link: http://www.tulospalvelu.fi/gps/20160924H16/?v=m3
For the long route it took me a few seconds to see everything that was going on and then I picked the more direct route with a decent attackpoint of the lake just before the control. Best route :D The one mistake I made was getting pulled by a marsh instead of avoiding 10m of unnecessary climb just at the start of the control.
The map was of that race. I went through each control first making my plan and then taking the time to visualize what I would need to see in a race. I had to refocus myself twice and to 100% get everything that I needed to not make any mistakes it took 15 minutes of looking. That would end of having me look at the map for about half to on third of the race. I want to get faster but I think that was acceptable.
Seeing this made me realize how important it is to know the terrain that makes up the map before you can accurately visualize it, I will continue to watch more Finnish Orienteering videos.
5 PM
Biking 40:00 [3]
Basically back to normal today, tomorrow I'll try to do a light run tomorrow and see how that goes. Really excited for this weekend!
6 PM
Core & Stretching 10:00 [2]
4x1min core
20 bands
20 bands
Thursday Dec 1, 2016 #
Note
slept:6.0
World-of-O Route to Christmas has begun! I am going to do every single one and analyse them as well.
Day 1 link: http://news.worldofo.com/2016/12/01/route-to-chris...
Day 1 link: http://news.worldofo.com/2016/12/01/route-to-chris...
8 AM
Map Reading (Route-to-Christmas Day 1) 10:00 [0]
First I looked at control 4 and realized the best attackpoint were too far out of the way. From there I found the next best but more direct route, which was over the one contour plateaus leading into the control. From there I went back to control 3 and found a smooth route along the trail and had easy enough technical portions to run through. Power up a few hills with enough time to recover.
5 PM
Biking 30:00 [1]
A little bit more tension than yesterday. Went well
6 PM
Yoga 30:00 [2]
P90X Yoga, long time to see... That hurt a lot
Wednesday Nov 30, 2016 #
Note
slept:7.75
6 PM
Biking 45:00 [1]
A little bit harder this time, testing out how much pressure I could put on my stitching. Tomorrow I'm going to build up a few more gears. Hoping by Friday I will be able to get a workout out of this
7 PM
Core & Stretching 15:00 [1]
1 min plank set
no side crunches, feeling something weird so I decided not to
Bands - 20
no side crunches, feeling something weird so I decided not to
Bands - 20
Tuesday Nov 29, 2016 #
4 PM
Biking 45:00 [1]
slept:7.5
I ran for a few minutes but the bounce was too much so I decided to bike and gradually bring up the tension while still keeping it super easy. It felt really nice to get my blood flowing again!
Core & Stretching 15:00 [1]
1min blank(two front, each side)
Decided to start on 20 for bands
15 for side crunches
rolling
Decided to start on 20 for bands
15 for side crunches
rolling
Monday Nov 28, 2016 #
Note
I think I'll be able to start activities tomorrow :)
8 PM
Map Reading 35:00 [0]
https://www.youtube.com/watch?v=4jh9KmYjdq8
Followed along and worked on understanding the terrain. Definitely started to see what the rock faces were like(different moss) and that I'll need to work on figuring out how to visualize contour line layers without a set "flat" portion. Green seemed nice to run through though. Will finish tomorrow
Followed along and worked on understanding the terrain. Definitely started to see what the rock faces were like(different moss) and that I'll need to work on figuring out how to visualize contour line layers without a set "flat" portion. Green seemed nice to run through though. Will finish tomorrow