Training Log Archive: Jan Erik Naess

Event: 2016 Ontario Orienteering Championships
 

Total amount of warm up

My goal in this race was to have good flow and take the first few controls out easily, then keep on nailing the rest without any major mistakes.

My largest mistake was just a route choice to 13, where I looked at the fastest route and decided not to take it for whatever reason. I got a bit confused going to the control so I lost about 30sec from having to constantly stop and recheck where I was and then 30sec-1min with route choice.

I got a miss punch on #15(42) because it didn't register my beep. It was too bad that they couldn't let it count just for the attack point point because then I think I would've gotten close to 90 :P Tomas was also 10ft behind me so I had him to vouch for me as a witness and my GPS went right through it. Oh well, better luck next time...I'll just have to slow down my flow :(

https://drive.google.com/file/d/0B74L7H_66ec-SHgwU...



Race Analysis:
1. I got into the map pretty quickly which got me off to a good start. Solid first control

2. Went in the right direction to the control but didn't notice that the control was in a depression, quickly corrected and headed down to it

3. A little to the east but corrected quickly

4. Tried to cut the hill short which was kind of stupid, I could've just ran along the path, but I knew where I was the entire time

5. To the right of the spur, to the control

6. Hard up the hill then head up to see where the green was

7. Went a little too far down instead of going straight to the hill, almost went down the reentrant to the left of the spur, but kept my head straight and double checked with my compass. I need not only know where I'm going down but also pick it out ahead of me while running

8. Poor compass bearing and I went too far up the hill. For short controls I really need to be on top of where I'm going

9. Smoothly to the control, almost wanted to go down the hill but kept with my compass bearing

10. Strong compass bearing to the control but I wan't sure what I was looking for until I looked at the map closer.

11. Kept the compass bearing close to the line, I didn't trust the field until I was close and saw how fast it was, then once I cut into the woods I didn't notice that I was heading to a depression instead of hill, got a little confused but corrected

12. Straight to the control, didn't need to go on the path

13. Took a poor route by going over the hill next to the out of bounds by 19, followed that trail up and got a bit confused then slowly headed to the control. I should have gone around that hill to the right. When picking long routes I need to firmly follow the fastest route(I saw it but didn't focus well enough to follow it)

14. Smoothly to the control

15 Straight to the control, punched it too quickly and it counted as a MP... pretty annoyed about that :/

16. Smoothly to the control

17. Head up and picked out where I had to go, felt slow though because I was getting tired.

18. Hard up the hill then to the control, kept focus

19. Smoothly around the left side of the big hill and up the reentrant then to the control, had to double check my positioning once I was coming up to the control

20. Hugged the fence and to the control, just hanging on to my focus

21. I knew that I had to be careful and once I got to the far trail I triple checked that I was in the right place then went into the control

22. Straight up

23. Had enough good route choice and picture to know where I was going, almost headed up the hill early

Finish. fast!!

Overall:
I did a good job realizing my limits and not going out of control. To make my runs faster I need to check my map more recently, especially when I was getting tired

8.

C • "didn't register my beep." 4

Sprint Course 5 - Splits

10min jog
25min warm up

Very poorly done 1 mile(all my fault). Went out way too fast: 800m @ 2:10...

Did my cool down run which picking routes on a sprint map on my phone

I ran the last lap around KLM a little faster but it still felt like recovery pace which was pretty awesome because that was at a 4:13/km pace. I look far word to doing a few long runs in the coming weeks and comparing my progress to last years long runs

4x50m strides
8x50m mini hurdles

3x15 pull ups
2x10 reverse push ups 2x40lbs
3x15 laying down pull ups
2x20(1= both legs) climber
45sec plank, front, side, side

15min jog
15min continuous warm up

2x4x200m @27-29sec (90sec rest, 3min rest)

3x10 squats w/ 50lbs
2x10 step ups
3x10 sit stands
2x40 ball pull under
Bands

Race analysis in on the split review

Red - Splits