Training Log Archive: Jan Erik NaessIn the 7 days ending Aug 10, 2017:
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Thursday Aug 10, 2017 #
Note
7 PM
Orienteering 15:38 [3] 3.5 km (4:28 / km) +25m 4:19 / km
(sick)
O-Course filled with lots of tricky routes and traps. I have been feeling a bit under the weather so that and the combination of having not done a sprint in almost a month let to a bit of a choppy run.
Though I ended up picking pretty good routes, the fast paced thought process was only just starting to come back. I am looking forward for when I will be able to consistently improve for sprints like have have recently for forest-o!
Though I ended up picking pretty good routes, the fast paced thought process was only just starting to come back. I am looking forward for when I will be able to consistently improve for sprints like have have recently for forest-o!
Run 30:00 [3] 5.5 km (5:27 / km) +39m 5:16 / km
warm up jog ~ 15min
strides and stuff
cool down to pick up controls + make it to the toilet
strides and stuff
cool down to pick up controls + make it to the toilet
Wednesday Aug 9, 2017 #
10 AM
Biking 1:35:54 [3] 29.3 km (3:16 / km) +629m 2:57 / km
A nice light recover ride w/ sofie. Some crazyyyy steep hills but a wonderful view of the Jura mountains and a bike ride along the Swiss Running Qualification route --> I'm basically as good as them now ;P
Tuesday Aug 8, 2017 #
10 AM
Run intervals 22:00 [4] 4.0 km (5:30 / km)
Intervals faster than current 3200 "goal pace" 10:15 for me right now. This was a really great first set of intervals. Excited for the next year of training in Europe! With 200m walk for rest.
Distance, Goal, Actual
200 - 38 - 37.4
400 - 76 - 76.4
600 - 114 - 110
800 - 152 - 148.7
600 - 114 - 113.6
400 - 76 - 73.8
200 - 38 - 33.4
Distance, Goal, Actual
200 - 38 - 37.4
400 - 76 - 76.4
600 - 114 - 110
800 - 152 - 148.7
600 - 114 - 113.6
400 - 76 - 73.8
200 - 38 - 33.4
Run warm up/down 43:00 [2] 8.0 km (5:23 / km) +16m 5:19 / km
3km warm up
strides and stuff
finish to 12km cool down + stretching
strides and stuff
finish to 12km cool down + stretching
Monday Aug 7, 2017 #
1 PM
Run (Light Jog) 39:31 [2] 7.1 km (5:34 / km) +239m 4:46 / km
So I remembered about the hills... Gotta love switzerland ;P
I have decided that I will just make a short "get back into it" training plan so that I am ready for once I get to my school in Norway. Then I will discuss with my coach and work something out w/ orienteering
https://docs.google.com/spreadsheets/d/16MzxNq1SJz...
I have decided that I will just make a short "get back into it" training plan so that I am ready for once I get to my school in Norway. Then I will discuss with my coach and work something out w/ orienteering
https://docs.google.com/spreadsheets/d/16MzxNq1SJz...
Saturday Aug 5, 2017 #
Note
Currently going to be working on a training plan to get me back up to 55mi/80km per week and from here on out I will increase by around 5 miles per year. Might start with higher, just figuring things out :)
If anyone has any advise I'd love to hear it!
-Thanks!
If anyone has any advise I'd love to hear it!
-Thanks!
12 PM
Run warm up/down 35:00 [2] 5.7 km (6:08 / km) +135m 5:29 / km
1 PM
Orienteering 58:39 [4] 7.4 km (7:56 / km) +310m 6:33 / km
A bit of a rough race today because of not having the best focus which kind of made everything else fall apart. All in all though I was super happy about my results this past week. In the end I came 3rd for M20L at the Scottish 6 Days!! Will do full analysis over the next week and make a short write up about it.
Pretty happy about my first ever overseas/international medal :D
Pretty happy about my first ever overseas/international medal :D
Friday Aug 4, 2017 #
10 AM
Run warm up/down 50:00 [2] 5.9 km (8:28 / km) +106m 7:47 / km
11 AM
Orienteering 51:32 [5] 7.7 km (6:42 / km) +315m 5:33 / km
Very good day of navigation but a few small mistakes. In the end I was beaten because the other guy could run faster than me. I will try harder tomorrow!!