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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jan Erik Naess

In the 7 days ending Sep 16:

activity # timemileskm+m
  Orienteering4 3:34:42 15.97(13:27) 25.7(8:21) 657
  Run5 3:09:40 21.38(8:52) 34.4(5:31) 726
  Total9 6:44:22 37.34(10:50) 60.1(6:44) 1383

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Saturday Sep 16 #

2 PM

Orienteering 1:10:26 [3] 7.9 km (8:55 / km) +258m 7:40 / km

Ran first portion of H20 Long from last weekend. Decent flow and decent map reading but I could have done a better job holding to my compass. The contours are incredibly hard to read and I will need to go back a few more times to learn it

Orienteering 38:41 [3] 2.7 km (14:20 / km) +109m 11:55 / km

Finished up a portion of the course. When I went out I tried to slow down to where I could orienteer perfectly but that was a big mistake. The contours because wayyyy less readable here if you slow down. In the last portion where I was walking I got so confused because of all of the little and unnecessary contours that were not marked. I need to try a few different types of training here to get used to the terrain in Halden

Friday Sep 15 #

4 PM

Run 56:40 [2] 10.2 km (5:33 / km) +164m 5:09 / km

Very relaxed recovery run with the guys. One is running the Oslo 10km tomorrow and the other is running the 1/2 marathon, excited to watch

-I decided that I didn't need that hard run on cement with little prep :)

Thursday Sep 14 #

6 PM

Run warm up/down 23:00 [3] 3.8 km (6:03 / km) +30m 5:49 / km

7 PM

Orienteering intervals (Sprint) 25:00 [4] 6.5 km (3:51 / km) +100m 3:34 / km

3 sets of intervals. I tried to take away the rest and walking distance in here. Really great to have a sprint training. This was my first one in just about a month!

Will post 2Drerun soon and doing my analysis. Very fun run w/ Marius. He took better route choices which got me in a few places. Great training partner :)

Wednesday Sep 13 #

7 PM

Run warm up/down 33:00 [2] 6.3 km (5:14 / km) +212m 4:29 / km

8 PM

Orienteering (Night-O) 35:54 [3] 3.6 km (9:58 / km) +100m 8:45 / km

Nydalen Night-O Cup #1 of 4

During just about every mistake I made it was because my find was drifting a bit too much or I wasn't doing a great job of keeping track of myself. In future runs I am going to be working on that steady focus.

Tuesday Sep 12 #

7 PM

Run (Recovery) 1:02:00 [3] 13.0 km (4:46 / km) +300m 4:17 / km

I went out to run and was just following a steady pace that felt wonderful. After losing the large path I ran for about two km on this mini trail/river and that tired my legs a bit more that a recovery run should have which made the rest of the run a bit slow. Strongly suggest a peak at the strava pace, I think it was hilarious ;P

Monday Sep 11 #

Note
(rest day)

Sunday Sep 10 #

9 AM

Orienteering 44:41 [3] 5.0 km (8:56 / km) +90m 8:12 / km

My goal was to run a race clean of large blow ups and just try to get back into orienteering. It went well for me and now I can start working on flow, route choice, and reading ahead a bit more.

Grateful to finally orienteer smoothly again. My future goal will be to have flow by knowing the exit, control number, and what the entry to the control will look like.
10 AM

Run warm up/down 15:00 [1] 1.1 km (13:38 / km) +20m 12:30 / km

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