Training Log Archive: Jan Erik Naess

Woke up early to do this, I'll do that from now on, a nice start to my day

Nice evenly paced run, lunges beforehand

20 on bands
Some GS leg swings and kicks
25 push ups -- going to be feeling that tomorrow

Look at the control and messed up thinking the middle route was a trail but its really a cliff. Otherwise I would've gone to the right

14min going over the map. Look at next control, pick route, follow through and develop picture, repeat.

http://www.tulospalvelu.fi/gps/20160821h/?v=m3

C • Armchair-O 2

one 10min tempo increasing the pace to just under a 6min mile. Felt like a really nice start to winter running :)

Hurdle Mobility
4x1min plank
20 rep bands
5min rolling

I felt like going out of my way to the trails wouldn't save enough time, so instead I would need to run powerfully through the rocky areas and avoid the worst parts.

Turns out the road would've saved me more time

http://news.worldofo.com/2016/12/06/route-to-chris...

C • Route to Christmas 2

4x1min
no bands but still the movements

Didn't find the easy way to the fast route on the right so I took the way to the left. If I'd have seen the right route I probably would've taken it but still a bit troubled by that climb.

Event: Badger O - Cat's Meow
 

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

4x1min plank
stretching
rolling

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.

C • "the right route" 2

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.

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.

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!

4x1min core
20 bands