Training Log Archive: Jan Erik Naess

15min warm up
5min drills

10x1000m w/ 1min rest @3:20-3:30min/km
3:26.4
3:19.2
3:22.6
3:23.3
3:19.2
3:18.8
3:24.2
3:21.9
3:19.2
3:15.3
3min break
12min cool down jog

I have realized that I am really, really bad at pacing. No matter how hard I tried to relax on the first 500m (I took splits every 500m) I could not run slower than a 3:20 pace (only the first interval and third last were slower than a 3:20min/km pace). My goal will be to pace more evenly now :)

Also really satisfied with how my body performed after two stress days: speed intervals yesterday and i4 intervals today --> Looking forward to interval season!!

C • Pacing 3

Marked 200m on a gravel road
23min warm up

Set 1 (goal 35sec) (45sec rest after each rep)
35.6
35.7
35.7
33.5
34.1
(2min rest)
Set 2 (goal 32-33) (60sec rest after each rep)
31.9
33.6
32.4
33.7
32.6
(2min rest)
Set 3 (goal 30-31) (90sec rest after each rep)
31.3
30.9
32.7
31.1
30.7

20min cool down

Lower Back Strengthening

Chilled run with Sofie

Night-O with the Bern club working on compass and holding a straight line. Held it really well for almost all fo the controls, really messed around on one control though (both times because it was one you came to twice). Going to upload to quickroute tomorrow morning.

There was a competition to see who could hold to the line best, though I might have not run fast I did try really hard to hold the line

Additional warm up and things

Recovery spinning

Planking Routine

New blog post about my season opener races in Portugal! Enjoy :)

https://naessjanerik.wordpress.com/2018/02/19/2018...

Really really happy with my navigation. Super technical terrain that I was able to flow consistently through. Excited to put it on quick route!

--Very excited for a rest week! Done with 3 weeks of 13.5hr per week (feeling very proud)

After talking with some of the CAN Juniors I thought it'd might be appreciated if I log my trainings here. I will continue to log on my normal training log and will try here for a month or so and see if it takes up too much more time or if it works well enough.

Please share feedback if you enjoy me logging on AP :)

C • welcome back 11

i1 bike

5min stretching
leg drills

2 sprints, w/ 15min rest during the drive to the next one.

30min warm up
11min sprint (park)
12min cool down

drive

15min warm up
18min sprint
10min cool down

rainy and cold... decent sprinting though, body is getting tired and ready for the upcoming rest week.