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Training Log Archive: DanGrabski

In the 7 days ending Apr 22:

activity # timemileskm+m
  Strength training3 3:00:00
  Orienteering2 1:28:34 6.24(14:11) 10.05(8:49) 4028c
  Cycling1 55:07 10.5(5:15) 16.9(3:16) 104
  Total6 5:23:41 16.75 26.95 14428c
  [1-5]6 5:22:37
averages - weight:90.1kg

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MoTuWeThFrSaSu

Sunday Apr 22 #

1 PM

Cycling 55:07 intensity: (21 @0) + (42:18 @1) + (10:56 @2) + (1:32 @3) 16.9 km (3:16 / km) +104m 3:10 / km
ahr:126 max:147 shoes: Giant TCX Adv Pro 1

Easy ride around town.

Saturday Apr 21 #

8 AM

Orienteering 44:49 intensity: (32 @0) + (15:01 @1) + (13:29 @2) + (14:04 @3) + (1:43 @4) 3.74 km (12:00 / km) +18m 11:43 / km
ahr:139 max:171 11c shoes: inov8 X-Talon 212

Hanging controls for Scout-O.
11 AM

Orienteering race 43:45 intensity: (11 @0) + (36 @1) + (4:00 @2) + (16:07 @3) + (20:29 @4) + (2:22 @5) ** 6.31 km (6:56 / km) +22m 6:49 / km
ahr:159 max:192 17c shoes: inov8 X-Talon 212

Scout-O advanced course. I self-timed and just ran for fun since there were a couple controls on my course that I had hung. I felt okay but not amazingly fast during the course, and felt solid technically but to be fair it was a pretty easy course - only a couple small mistakes, maybe a few seconds each time. I finished in about 43 minutes. Alex, who is typically in front of me, finished in 43 minutes as well - with that finish time I would have expected to finish 4 to 8 minutes behind him. During Sprint Camp a couple months ago I was consistently about 20% slower than him. Ali finished in 37 minutes, and again, I would have expected to be much farther behind her than I actually was.

I was a little sore and fatigued from working out during the week, but I seemed to work through that pretty quickly.

So yeah. I was way faster than I would have expected, I don't think I've had a sub-7min/km race ever, so, progress!

Friday Apr 20 #

6 AM

Strength training 1:00:00 [5]

5x1min ring holds, alternating with 5x1min hollow holds or 30 sit ups

Workout:
800m run
80 wall balls (16lb)
800m row

Half the group did the run first, the other half did the row first. I'm glad I did the run first, I stayed with the pack pretty easily through the whole thing then had energy for some kicks coming back in to just get in ahead of the group. The wall balls were an ordeal though, and I was struggling when I got to the row. 13:25 or so. (3:45 800m)

Thursday Apr 19 #

6 AM

Strength training 1:00:00 [5]

3-3-3 power cleans, worked up slowly to 75lb.

15-12-9-6-3:
power cleans (55lb)
box jump burpees (20")
12:24

Tuesday Apr 17 #

Note
weight:90.1kg (rest day)

Monday Apr 16 #

6 AM

Strength training 1:00:00 [4]

First actual CrossFit class.

3x5 back squats - working up slowly, did 65lb

AMRAP 7min:
50 pistol squats alternating (8" box and two 15lb plates)
30 ring rows
100 double unders

130. Only half the class got through one round....

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