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Training Log Archive: DanGrabski

In the 30 days ending Jun 30, 2016:

	activity	#	time	miles		km		+m
	Hiking	2	3:59:47	4.77		7.68		218
	Orienteering	4	3:54:25	11.88	(19:44)	19.11	(12:16)	548	72c
	Cycling	3	3:34:02	39.08	(5:29)	62.89	(3:24)	510
	Running	6	2:19:08	11.75		18.92		117
	Total	15	13:47:22	67.48		108.6		1393	72c
	[1-5]	15	12:12:10
averages - weight:87.5kg

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Thursday Jun 30, 2016 #

Note

Wheels up. On my way to Laramie. I am getting in late - flight lands in Denver at 11:20pm.

Wednesday Jun 29, 2016 #

Event: RMOC Rocky Mountain Orienteering Festival

Saturday Jun 25, 2016 #

Note

I signed up for the Seattle Adventure Racing Tournament in September. Six sprint races in two days...at least I have plenty of people for crash space in Seattle.

C • Looking forward to having you come up! 4

12 PM

Cycling 1:40:30 32.7 km (3:04 / km) +133m 3:01 / km
ahr:139 max:175 shoes: Giant TCX Adv Pro 1

Afternoon wander. It's back to nice weather after Juneuary, so I had to take advantage of it.

Kinda terrified about the altitude next weekend...

But it sure was a nice day.

Monday Jun 20, 2016 #

Running 20:00 [1]

Warmup/cool down.

6 PM

Orienteering 19:10 *** 2.53 km (7:35 / km) +2m 7:33 / km
ahr:160 max:175 27c shoes: Mizuno Wave Paradox 2

Sprint training in the Pearl. It was my first time doing a sprint course, it took me a little time to get ahead of where I was at - and it was the same control for 2 and 12, so going from 12 I initially went to control 3. Oops. Other than that, fun times.

I didn't feel as low on energy as I have been the last few days, which is encouraging.

Sunday Jun 19, 2016 #

Hiking 2:00:00 [1]

Hiked around Washington Park with Maureen. I'm still feeling wiped out, so I'm not sure if I'm coming down with something - I hope not. Early bedtime for me tonight.

Saturday Jun 18, 2016 #

Note
(sick)

I think I've been coming down with something, I've been exhausted and really out of it the last few days. I wanted to go out for a ride today but I've had no energy. Time to try to recover...

Friday Jun 17, 2016 #

Note
weight:87.7kg

Wednesday Jun 15, 2016 #

5 PM

Running 18:05 3.15 km (5:45 / km) +11m 5:39 / km
ahr:156 max:169 shoes: Mizuno Wave Paradox 2

Another easy one just to get out and moving after work. And there was chocolate and hot tub after which is nice.

Tuesday Jun 14, 2016 #

Note

At the Lacamas Park meet, I was third out of ten. Genuinely surprised by the result being that high. I was 30 minutes adrift of first, and looking at everyone's splits, it was those three controls I had big wanders on that lost all of that 30 minutes and more. Oh well.

5 PM

Running 15:45 2.86 km (5:31 / km) +11m 5:24 / km
ahr:149 max:160 shoes: Mizuno Wave Paradox 2

Easy short run. The weather was crappy, stomach felt off, but it felt good to get out for a short run. And my Garmin gives me a predicted vo2max of 40 now, up from 35 (your mileage may vary etc).

Monday Jun 13, 2016 #

Note
(rest day)

Hey, what's this feeling in my legs? Oh wait, now I remember what it's like to have a decent workout again. Ha.

It's been a while since I've had a higher-than-1500cal burned workout.

Sunday Jun 12, 2016 #

Event: Lacamas Park

Note

I was feeling sad and depressed this morning after what happened in Orlando last night, which wasn't helped by NPR being all about what happened (though their reporting, I thought, was quite good). But then I got a beautiful view of Mt. Hood on the way to the meet, the weather was perfect, and even though I did badly, the course designer put one control in the shade at the base of a waterfall. And there were a couple other controls perfectly situated to give great views of the woods. And I got to run through excellent specimens of poison oak and blackberry brambles. Err...

I'm taking today as a learning experience. If I end up in the top half of the results I'll be amazed. I know one guy was at least half an hour faster than me, I think I saw him going into control 5 - he caught up to me after my wander going to control 2. I need to get better at judging distances and calibrating my brain to different map scales. I've been working on pace counting but I still need work.

11 AM

Orienteering 1:57:53 ***** 7.23 km (16:18 / km) +272m 13:44 / km
ahr:155 max:181 14c shoes: inov8 Mudclaw 300

In the history of massive wanders on an orienteering course, this will go down as one of the best...I had a 24 minute wander on one control and got massively lost, and went 15 minutes on two other controls. It's definitely the hardest course I've done. I felt like I got back into a groove halfway through, but I must have lost at least 40 minutes being lost. Gotta happen some time right...

They said this was one of the hardest courses technically that they do, at least it will give me more practice for Laramie.

Advanced - Splits

Saturday Jun 11, 2016 #

11 AM

Cycling 1:04:20 16.35 km (3:56 / km) +207m 3:42 / km
ahr:136 max:183 shoes: Giant TCX Adv Pro 1

Why is cycling so much harder than I remember it? Oh wait yeah not riding much in a couple years. For some reason it feels harder than running these days. I attacked a couple steep hills too which didn't help. My heart rate isn't responding like I would expect it to - it seems way lower while riding than I would expect, but I think part of that is not doing steady efforts.

Friday Jun 10, 2016 #

Note
weight:87.3kg

5 PM

Orienteering 27:53 *** 3.84 km (7:16 / km) +82m 6:34 / km
ahr:160 max:178 10c shoes: inov8 Mudclaw 300

Sellwood Park training - first time around I did just the odd numbered controls. Only whiffed it at one control, but technically I felt solid. Surveying flags for control markers.

Orienteering 21:11 ** 2.67 km (7:55 / km) +61m 7:07 / km
ahr:162 max:191 9c shoes: inov8 Mudclaw 300

Second time around, this time on the even numbered controls. The course was a good bit shorter this way, but it still gets from one end of the park to the other. I'm glad I did two loops of the course with how quickly it went!

Thursday Jun 9, 2016 #

7 PM

Orienteering 48:18 * 2.84 km (16:59 / km) +131m 13:49 / km
ahr:103 max:144 12c

Date night with Terra, did part of the permanent course around Tabor. I only got hit in the face with blackberry brambles once. Terra had lots of fun.

Wednesday Jun 8, 2016 #

Note

I convinced Terra that an excellent date night idea would be to run the permanent course around Mount Tabor. Ha!

C • Good work! 2

6 PM

Running 28:41 4.44 km (6:27 / km) +31m 6:14 / km
ahr:155 max:188 shoes: Mizuno Wave Paradox 2

Still pretty tired out from the last couple weeks. And I had a mandatory stop to pet neighborhood cats.

Sunday Jun 5, 2016 #

9 AM

Hiking 1:59:47 7.68 km (15:36 / km) +218m 13:40 / km
ahr:96 max:136

Way too hot day hike through Forest Park with Maureen. It's the largest city park in the country, and much cooler than the rest of the city.

7 PM

Running 33:50 4.77 km (7:06 / km) +38m 6:50 / km
ahr:151 max:171 shoes: Mizuno Wave Paradox 2

I got a new pair of shoes today, so I wanted to try them out. So far I'm happy with my choice. I tried going easy on myself with a bunch of short walking breaks, considering how hot it still is outside.

Saturday Jun 4, 2016 #

11 AM

Cycling 49:12 13.85 km (3:33 / km) +170m 3:21 / km
ahr:143 max:169 shoes: Giant TCX Adv Pro 1

So uh eating a big breakfast then going for a ride on the hottest day of the year maybe wasn't a good idea at all.

Friday Jun 3, 2016 #

Note
weight:87.7kg

Wednesday Jun 1, 2016 #

8 PM

Running 22:47 2.3 mi (9:54 / mi) +27m 9:34 / mi
ahr:153 max:167 shoes: Asics GT1000

I finally felt like I could hold a steady pace while running. The pace felt like a good long distance sort of pace, but I'm trying to not put on too many miles so I can build things up without my knees hurting.

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