Training Log Archive: Jan Erik Naess

Night-o in Bern.
Went decently but I was feeling tired from this morning's run plus seemed to really struggle with my compass during this training. A solid race would've been under 50

Light i1 run in before the night-o today. Didn't realize I had two runs planned for today so went out a bit late... whoops

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)