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Training Log Archive: DanGrabski

In the 7 days ending May 20:

activity # timemileskm+m
  Strength training3 3:00:00
  Orienteering1 1:18:33 5.8(13:33) 9.34(8:25) 7917c
  Running1 27:13 2.86(9:31) 4.6(5:55) 32
  Total5 4:45:46 8.66 13.93 11117c
  [1-5]5 4:45:24

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MoTuWeThFrSaSu

Saturday May 19 #

11 AM

Orienteering race 1:18:33 intensity: (2:28 @1) + (6:16 @2) + (31:24 @3) + (38:06 @4) + (19 @5) *** 9.34 km (8:25 / km) +79m 8:04 / km
ahr:158 max:178 17c shoes: inov8 X-Talon 212

Hamilton Island race. I felt mostly okay, pretty slow though, the grass was pretty long and rough to get through. Felt technically okay, screwed up on 2 and overshot on 16 but other than that I felt pretty good.

(Lost 6 minutes on 2....eugh.)

Friday May 18 #

6 AM

Strength training 1:00:00 [4]

5x3 back squats with 3sec pause at bottom. 115lb.

Workout:

6 rounds of:
40sec Russian kb swings (35lb)
20sec rest
24-23-23-23-22-22 reps done

Wednesday May 16 #

6 AM

Strength training 1:00:00 [5]

10-10-10 weighted lunge in back rack position - 65/75/95lb.

Workout:
EMOM 5 knees to chest, with remaining time to do 75 box jump burpees (20"). Oh dear lord that was miserable.
12:47

Tuesday May 15 #

5 PM

Running 27:13 intensity: (22 @0) + (1:07 @1) + (3:35 @2) + (17:15 @3) + (4:48 @4) + (6 @5) 4.6 km (5:55 / km) +32m 5:43 / km
ahr:153 max:175 shoes: Nike Lunarglide 8

Run around the neighborhood. I felt slow the first mile, but loosened up after that. Trying to enjoy some of the nice weather finally.

The silly little Garmin vo2max calculator said I have another new max of 44, which considering it said I was 29 in November, must be a good thing.

Monday May 14 #

6 AM

Strength training 1:00:00 [4]

Warmup: EMOM 12min deadlift + hang power clean + power clean, 75lb. Working on form mostly.

Workout:
30cal row
30 jump over bar burpees
30 hang power cleans (75lb)
9:40

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