Training Log Archive: Jan Erik Naess

Two swiss courses

C • This Coming Weekend 7

Warm up stuff, dynamic stretching and strides

8x200m 1:30 rest after 4 3:00 rest then back to 1:30
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28

3x15 squats w/ 40lbs
2x20 step ups(both legs) 2x15lbs
2x12(both legs) from sitting stand with one leg
2x40 exercise ball pulls from laying down
2x30 exercise ball pulls under

Bands:
-foot out then back in a walk
-waddle
-side walk
30 pumps from laying down every angle

Race analysis:
1. I took my time setting up my direction to run then picked up along the way, it was nice having time to setting in

2. Compass to the right area then spotted the control

3. Tried to stay on the control line, compass bearing was too far left and that made me think I was farther along than I actually was. Headed down early because I was unsure of how big that flat spur was, I should've used the greed with the spur as my catching feature

4. Around the green and cut in when I got up to the reentrant inside the green

5. Down and over, holding my compass bearing, was a little unsure as to where I was after getting to the top of the hill so I hugged left and hit the depressions then went up the spur

6. Followed the trail after the lake because I was tired and wanted to finished planning then cut the trails short and hopped from one spur to the next, making sure I knew where I was each time I hit a trail

7. My plan was to just go up the hill, I should've focused on staying to the farthest right spur on top of the hill

8. Followed the ditches up and continued to the small hill

9. I didn't have a plan so I headed to the road and cut off but didn't have a strong attackpoint so I messed around till I finally made it far enough over to hit the control

10. Hit the first two little reentrants then the green started 100m early and I got confused, I felt like I needed to go farther but I lost confidence and went to the road then popped in a couple of times till I hit the reentrant(which wasn't visible from the road)

11. Ran down the road a bit to get a clear crossing point and reminded myself to stay focus, compass bearing up then I cut off of the road after the far building. I wasn't 100% sure of what I was looking for but kept my compass bearing till I hit the right spur(could've been a bad control)

12. Hard compass bearing, checking every 10-15 sec aiming to the right, hit the train and cut in after the first couple of ditches. My original attackpoint from the trail was going to be the trail junction but I should've seen that the woods would be open and make more of a direct attackpoint like the first ditch

13. On the road, cut off at the right reentrant and ran to the control. I should cut off earlier to save time

14. I tried to be in the lighter green while heading up the hill, once I hit the road I cruized to the bend then tried to keep a large mistake from happening by bringing it down to a slow jog/walk. Overshot the control(by 50 far and 20m down) but doubled back quickly and hit it when I went to check the open forest

15. Compass bearing to hit the right portion of the road, hit the small, sharp bend close to the control line, then continued too far up the hill and had to go down the ditch about 70m to hit the control

16. Up the trail to relax for a little, poor route choice, then I went through the field with the parking lot(to the left), caught myself from heading dow the wrong portion of path and then held a compass bearing and checked off renetrants

17. Compass bearing, ended up too far right but just continued to the reentrant

18. Perfect compass bearing but I hit the X that's right under the control line and didn't see where that was for a little, then lifted my head up and saw the control

19. Compass bearing to the high bend in the trail then continued to the control on the path

20. Slowly went into the control, too far right and went to the path, then re-positioned and went to the control

21. Too far right, saw the control and didn't feel like it was mine but I double checked and it was, lucky me...

22. Along the straight portion of trail and off down to the control, kept my pace a little slow so that I didn't mess up and do something dumb. Tried to stay focused

23. Headed more for the wrong field then corrected and headed to the right one

Finish. Ran hard after a solid race :)

Overall:
-I did a good job trying to stay focused when I knew that I could easily mess up. The compass checking helped me stay focused in featureless terrain
-I did a good job very quickly relocating as soon as I got confused in technical terrain
-I need to have very good plans going into technical terrain with strong attack points, I lacked that this weekend
-I did a good job staying calm when I was getting confused, but should have had more faith in my estimation skills
-I need to not let light and medium green change my routes, I can power through that stuff when I was to, I just need to remember to keep a compass bearing
-I did a good job holding my running back to a stable orienteering pace, but I need to push harder on roads and trails, no excuses
-I did a good job going slowly and carefully to the first controls
-When making safety compass bearings I need to make them more direct, I lost time because of how hard they were to one side or the other of the feature that I wanted to head to
-I need to practice reading technical terrain at higher speeds, this will help make planning easier

My super duper awesome, secret warmup.

Special thank for the mental preparation technique by Brent :) -thanks

Flying_Pig_2016_Sunday_Classic_13 Red B - Splits

Race analysis:
1. Going to the first control I made sure to really navigate the entire way there. I had to rein myself in after about 20-50m from the start but once I started to focus it became fairly smooth

2. Compass bearing down to help hit the correct spur then head up to see the control

3. Over the reentrant than up a little

4. Compass bearing and double checked with the feature, I got a bit confused about that but headed through the power line to the saddle

5. Around the green in the parking lot, fairly slow though

6. Tried to stay in the open forest, then had to head up to the control, it would've been quicker if I had stayed on the top of the spur instead of the side

7. So... When I ran down the spur I thought to myself that it was going well and I could start to pick it up. This made me not check my compass well and after crossing the river(which had split in two) I went up the first reentrant I hit. I didn't double check for the lake which was a big mistake. Then once I got up the spur I hit an identical house and yard which just had a different compass orientation, I tried to correct because I knew something was wrong but the forest was so dense that it made it hard to go in the right direction. I went down a reentrant and up another to another identical house, field and road, when I saw a flowing river I followed it back and that made me hit the lake. From there just up the reentrant and to the road, I hopped over one too many because of not being focused and counting. Then when I cut off I didn't have a very good bearing and got confused by the green I was in, but continued down the spur till I hit the control

8. Ugly hydro line crossing and I tried to stay in the open which made my route longer, then I got confused by the reentrant which had a very distinct V which was marked by the depressions, it all confused me so I thought I may have crossed over another spur or something but I continued a little further because I knew that I hadn't run that far, then I hit the control.

9. Compass bearing to try and hit the right spur, I ran on the spur and continued up until I hit the control, I almost turned back early because I couldn't see the depression, but I found it in one last check

10. Over the top of the reentrant and looked for a clean place to cross, then checked off the merging streams.

11. Around the dense green, double checking with my compass and down the spur

12. Followed the river but didn't see how dense that green really was and had to run around it, avoided climb though :) I had trouble keeping track of the ditches so I checked almost every one and was very cautious.

13. After the road I kept a hard compass bearing and followed the open sections of forest when I could. Checked an early control but continued on and knew where I was.

14. Tried to avoid the green but did a poor job planning and went around the first set on the wrong side

15. Over the road

16. Followed the road but wasn't sure of whether or not I should be on it so I cut off before the start so that they wouldn't see me lol... ran into some thorns and had to plow through it. Then kept focused while heading to the control, using the green as my turning point in

17. Found openish woods and then down the big start to the reentrant

18. Head up and ran pass all of the chaos in the spurs

19. Took a hard compass bearing and thank gosh I ran right up to the control, I did not have a good plan

20. Compass bearing over but never corrected from my route up the hill, I got a little confused about which side to head to and when I saw someone on to the right I headed there then corrected

21. Compass bearing over the hill, made sure to stay focused and I saw people heading out of the control once I got to the river which was a confidence booster as to where I was

22. Hit the ruins and checked it off, that helped be make sure to go up the right reentrant

23. Pretty tired run up the hill, a little too much to the right

C • that big of a mistake 2

Flying_Pig_2016_Saturday_Classic_13 Red B - Splits

Event: OCIN Flying Pig XX
 

1. When I looked at my map I only saw the trail going to 1 and I quickly accelerated and became over confident. To prevent this from happening again I need to stay focused and controlled at the beginning of a sprint and check off every feature I see until I am comfortably racing and can begin simplifying again

2. I ran around the green because I didn't want to miss the control, lacking confidence here

3. Tried to stay in open forest, I hadn't adjusted to the correct densities of the forest and what I could and couldn't run through quickly.

4. Should've run more directly to the control

5. Straight over

6. Straight again

7. I probably should've gone on the road, 0 planning ahead

8. Planned this well and took the road as long as I could

9. Fairly straight, checked off the two lines of hill thingies and their flat opening

10. Didn't have an exit route, had to correct

11. Kept a hard compass bearing

12. Noticed I was off shooting because of terrain and worked hard to cottect, didn't have my head up through and slightly missed the control

13. I didn't plan ahead much, I should've ran out to the trail which was 15m away, would've made me faster, once I got in the open my legs felt pretty tired

14. Didn;t plan it out well and almost went to a third, temporary puddle

15. Check off the building and run in, felt slow

16. Tried not to add extra distance, I think it was the right route, I wasn't sure it the terrain between the two buildings was olive green or not so I stayed on the trail and that added time

17. Around to the control

18. I ran too slowly because I hadn't planned it out well

19. Wasn't focused on the map and had to slow down to look at the last 2 controls

20. Double checked that it was my last control

Finish. Around the olive green

Overall:
-I went into this race way to overconfident and that made me skip my transition into the race which allows for me to start orienteering
-From not having a good start I was shook up and did a poor job trying to get into the right state of mind
-Next time I will force myself to take the first controls out not only at a controlled pace, but also with good orienteering form, checking off features, planing ahead, and checking controls. This will let it flow more smoothly as I naturally speed up as I get more confident throughout the race

Flying_Pig_2016_Friday_Sprint_11 13 Gr R - Splits

A nice race prep, went really slowly and checked out features, and stuff.

These are my notes:
-The map isn't actually 1:10,000 which just took some adjusting to, it was closer to 1:15,000
-Dry ditches are almost all wet, especially at the bottom of ravines, and most are now 2-3 ft across rivers
-The rocky areas were mossy rocks but not very big
-The green is ver noticeable and fairly consistent with how it's marked, white forest often has some green but is clearly runnable

C • JWOC 4

Overall it was a fairly fast run, I was surprisingly tired though. I need to work on having slightly longer time periods of looking at my map so that I can fully understand what I'm running through and keep mistakes from happening. This will be easier by bringing my pace down slightly to make it manageable, but also keeping it at a pushing level.