Training Log Archive: Jan Erik Naess

So the sprint intervals didn't go really well yesterday. I think there might have been a few factors for that.
1. I went into it with a bit too much of a cocky attitude and that slowed my thinking process.
2. I was not doing a great job reading the map and planning ahead. This could've been partially because of my attitude, but I think it was also because of how close the control were together. I definitely need to work on some sprint intervals with lots of very close controls.

The terrain here was mostly run down apartments with open park area to the side. It was hard too look up and plan ahead because of how many turns you had to do and buildings blended into one another.

C • Looks like a great time!! 2

Goal: Stay in god contact with the map and see how quickly I could orienteer with only contours

Did well:
-Using hills next to flat portions as handrails
-Using distinct vegetation boundaries as handrails


Next time:
-When changing vegetation check my positioning and be careful about where I am going
-When coming up from a vague area visualize the terrain that I will be approaching otherwise it becomes too much at once
-Double check the contour scale: I thought it was 5m and really struggles, turns out it was only 2m --> the next training when better as a part of knowing that

Learnings:
-the brown line with dots is a very visible dirt wall

GPS:
http://3drerun.worldofo.com/2d/index.php?idmult%5B...

Goal: run at a decent pace and take straight routes though all terrain

Did well:
-Running at a fast pace with checkpoints far up
-Good job using thick vegetation as a checkpoint and place to run to
-Good job checking of contours and keeping a face map reading pace when running through open forest
-Good job finding the easy areas to run through in varying levels of green

Next time:
-When doing through green check my position before and after and take strong compass bearings where it is checked often
-When coming out of green to a control have a good picture of what I am look for
-When running more straight that planning be aware and take it into consideration when reading the map
-Only plan a long leg after you have planned the current leg and are in contact with the map

Learnings:
-Depressions are often not visible if they have vegetation in them because it takes up all of the space --> use features around to go into the control
GPS: http://3drerun.worldofo.com/2d/index.php?idmult%5B...

Walked around the perimeter of the sprint embargo today. Not much to see other than eastern european apartments and a nice city square. Most of it was blocked off and out of sight

Light jog
strides and stuff (only one strides)
full mental prep

light 6min cool down

The goal for this week will be to orienteer like the best orienteers would: straight and going through technical areas at high speed. This is to become for comfortable with the hardest portions of the terrain and to become more comfortable with the hardest/fastest route choices.

There were a couple of areas where I didn't hold a good compass bearing and that lead to me going to the wrong side of several green areas. In the future I will need to read the map ahead to visualize and use contours that are far ahead of me.

I also had several times where I wasn't gutsy enough to go through the green and instead went around. The farther that I ran the more I started to realize that the light/semi dark green is runnable, you just need to push hard and have the guts to run through it. In the coming days I will really work hard on keeping a straight course and working with the easier portions of green.

GPS:
http://3drerun.worldofo.com/2d/index.php?idmult%5B...

C • Strategy 2

Great weekend with results improving as my health improved!
Relay (first leg) --> ~22 x3/2= 33rd
Long --> 39th
Sprint --> 9th

Very happy about my sprint, and the best part is that there is room for a lot of improvement! Heading to Hungary now for a training camp with the German team till Sunday.

10min jog
1min harder jog
strides and stuff w/ 3xbuild up for warm up drills
mental focus
leg swings
mental high knees

Really nice warm up today!!

Kept within my boundaries for the sprint, kind of felt like in a relay when I'm sitting back and letting others do the work for me and I just cruise along at a decent pace. I know that if I focus a bit harder and bring up the intensity while controlling the adrenaline I can really increase the pace.

In any case very, very happy about my finish place. Took two places in the sprint up the hill, and came 9th for M20 at JEC!! Woohoo!!

Starting off the training camp in Hungary now #JWOC2018

Splits:
http://obasen.orientering.se/winsplits/online/en/d...

10 min jog
strides and stuff
mental prep and ready to go!

For this race I wanted to just run at one smooth pace so that my body would continue recovering from my sickness. I did that, possibly a bit above a steady pace, but really just a nice, fast run. Legs were incredibly sore after this, they hadn't recovered fully yet.

Technically I lost contact with the map in a few vital places and each time it lead to a pretty nice error. This gave me about 10 minutes of mistakes. Though those were quiet annoying, 60-70% of the splits were top 18 and I would have been around top 10 with much smaller mistakes and better focus.

Okay with my race but really ready to focus more in long distance races.

Splits:
http://obasen.orientering.se/winsplits/online/en/d...

Got confused my some contour mapping and lost the pack with 5 minutes to go. Pretty nice run, kept it at one steady pace because I was low on energy from my sickness. After another good nights sleep I'll be up and going though!

10 min jog
strides and stuff
mental focus

raceeee

New blog post out about my first month in Norway that the progress that I have made! Enjoy and comment :)

naessjanerik.wordpress.com

Feeling much better today. Probably around 95%. I will take it a bit easy for the Relay so that I am ready to run the Long and Sprint.

Terrible day with flights though. Got up at 5:30am, went to the airport two hours before my flight out that it was never confirmed so I didn't have a ticket. With 13 minutes to go I had to make the option to buy a new ticket and run to the gate or try and find a later one, which is what I decided.

Almost had to buy a $1000 ticket because we couldn't find any other options but luckly swiss had an early flight from zurich tomorrow to vienna so I ended up only spending a bit more than my original booking (which I didn't have to pay for). Super lucky there! And I was lucky to have friends to stay with in Zurich tonight :)

Here we come JEC!