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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jan Erik Naess

In the 7 days ending Sep 2, 2017:

activity # timemileskm+m
  Run5 3:57:00 21.13(11:13) 34.0(6:58) 911
  Orienteering4 3:33:45 15.72(13:36) 25.3(8:27) 650
  Biking1 1:00:00
  Yoga1 25:00
  Total10 8:55:45 36.85 59.3 1561

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Saturday Sep 2, 2017 #

Note
(rest day)

Friday Sep 1, 2017 #

7 AM

Run warm up/down 1:00:00 [3] 8.3 km (7:14 / km) +233m 6:20 / km

Decided to run while Marius biked so that I could make this into a "long training." I felt soooo good on the long downhill during the cool down :)
8 AM

Orienteering (actual running distance) 1:10:00 [3] 7.5 km (9:20 / km) +200m 8:14 / km

Orienteering training with Wonn the Oslo sport school. Pretty sweet to have os many great orienteers to train with!

I did the last four intervals of the training and worked on navigating at one steady pace. I still need to have my navigation catch up a little bit but this run was much better than the past two I have had :)

Goal:
-Orienteer smoothly and do a good job keeping track of where I am

Did Well:
-Took fast running routes
-Used large features for navigating
-When in technical areas I had good handrails and end features to stay in contact without slowing down much
-Good job staying on the same contour level
-Running straight when that was the option I picked
-Catching myself before making a large mistake

Next time:
-Have a bit more contact with the map so that I can flow into the next control
-W/ more contact make sure to properly orient the map and stay in contact with which direction I am running (keep track - not catch up)
-Realize that visibility in forests is fairly poor when it comes to seeing other hills

Thursday Aug 31, 2017 #

5 PM

Biking 1:00:00 [2]

Recovery bike, this worked sooo well. Before I run in large races I will definitely repeat this recovery day
6 PM

Yoga 25:00 [1]

Wednesday Aug 30, 2017 #

5 PM

Run warm up/down 25:00 [1] 3.3 km (7:35 / km) +80m 6:45 / km

Full warm up
6 PM

Orienteering intervals 43:00 [3] 5.3 km (8:07 / km) +100m 7:25 / km

Orienteering mass start w/ forking intervals. Went pretty well, just need to work on staying within my bubble and navigating a bit more on my own

Tuesday Aug 29, 2017 #

6 PM

Orienteering 42:00 [3] 4.9 km (8:34 / km) +100m 7:47 / km

Mass start two lap one-man relay with Fossum for the club championships. Lots of fun, I was a bit too excited from the race which lead to be blowing up the first control and working to much on making time up instead of having a solid race from there.

Run warm up/down 30:00 [1] 3.4 km (8:49 / km) +98m 7:43 / km

Monday Aug 28, 2017 #

6 PM

Run 1:17:00 [3] 14.3 km (5:23 / km) +450m 4:39 / km

After dinner exploring of the surrounding area with my new training partner Marius. Super excited to plan more with him!

Sunday Aug 27, 2017 #

10 AM

Run 45:00 [1] 4.7 km (9:34 / km) +50m 9:05 / km

Full warm up and slightly short cool down (should've been 1.5-2km but was .9)
11 AM

Orienteering race (Regional Relay Champs) 58:45 [4] 7.6 km (7:44 / km) +250m 6:38 / km

My first race with Fossum! I ran with Martin (from the american team) and we didn't have a third person because it was more of a test race for both of us. Really enjoyable though because I got to run the first leg!

After about 4km I was with a group and I looked around myself and saw "Halden 1," "Nydalen 1," "Nydalen 2," "Bekelagget 2" and such and I thought to myself, "Well they must be having some bad races."

Pretty cool coming into the finish just a few minutes after top senior teams from some of the best clubs! Excited for more races like this!

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