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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DanGrabski

In the 7 days ending Feb 13, 2017:

activity # timemileskm+m
  Orienteering5 3:48:05 16.23(14:03) 26.12(8:44) 328157c
  Total5 3:48:05 16.23(14:03) 26.12(8:44) 328157c
  [1-5]5 3:47:56

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Sunday Feb 12, 2017 #

9 AM

Orienteering race 26:17 intensity: (1:03 @1) + (1:22 @2) + (9:42 @3) + (13:44 @4) + (26 @5) *** 3.01 km (8:44 / km) +70m 7:49 / km
ahr:159 max:177 21c shoes: inov8 Mudclaw 300

Race 4. Felt like crap. Had to move people out of the way who were taking a selfie and blocking a control. Trudging through snow.
11 AM

Orienteering race 26:11 intensity: (9 @0) + (15 @1) + (22 @2) + (2:32 @3) + (17:50 @4) + (5:03 @5) **** 3.21 km (8:09 / km) +72m 7:20 / km
ahr:167 max:191 24c shoes: inov8 Mudclaw 300

Race 5. Felt worse. Crappy sleep the last couple nights has caught up with me. Mispunched when I blew by the hub control on one of the butterfly loops, and went for a minute in the wrong direction trying to get to the mandatory crossing.

Stage 4 - Setup - Elite Male - Splits

Stage 5 - Chase - Elite Male - Splits

Saturday Feb 11, 2017 #

Note

I am so, so glad I got a pair of studded shoes for this weekend.
9 AM

Orienteering race 25:23 intensity: (1:18 @3) + (10:22 @4) + (13:43 @5) *** 3.44 km (7:22 / km) +45m 6:55 / km
ahr:173 max:188 23c shoes: Icebug studded

Race 2. The course was solid snow and ice. I felt pretty tired out in the second half, and made some dumb mistakes in there, but it felt good to keep a flow going through the whole race. The snow slowed everything down a lot. I think that was my best start ever though, I looked at the map, located myself, and was off to the first control in just a couple seconds.

Orienteering 35:05 intensity: (40 @1) + (1:10 @2) + (8:11 @3) + (17:51 @4) + (7:13 @5) **** 4.04 km (8:41 / km) +17m 8:30 / km
ahr:167 max:188 11c shoes: Icebug studded

Route choice training in pairs.
1 PM

Orienteering race 17:07 intensity: (48 @1) + (7 @2) + (1:34 @3) + (6:54 @4) + (7:44 @5) *** 2.38 km (7:12 / km) +14m 7:00 / km
ahr:168 max:187 25c shoes: Icebug studded

Race 3 - Farsta! Felt a bit slow though. It was absolute chaos. Four loops.

Orienteering 14:40 intensity: (1:25 @1) + (8:49 @2) + (3:27 @3) + (20 @4) + (39 @5) *** 1.08 km (13:33 / km) +26m 12:05 / km
ahr:144 max:179 5c shoes: Icebug studded

Training. But I bailed early, getting blisters from the new shoes. New sock time!

Orienteering race 30:30 intensity: (9:26 @1) + (1:50 @2) + (2:19 @3) + (5:03 @4) + (11:52 @5) 2.46 km (12:25 / km) +30m 11:43 / km
ahr:154 max:194 14c shoes: inov8 Mudclaw 300

2 person relay race. I almost threw up.

Stage 2 - Elite Male - Splits

Friday Feb 10, 2017 #

Event: Vancouver Sprint Camp 2017 & GVOC WJR - Winter Warrior Series #2
 
1 PM

Orienteering 30:28 intensity: (36 @1) + (3:30 @2) + (11:54 @3) + (13:38 @4) + (50 @5) *** 3.16 km (9:38 / km) +32m 9:11 / km
ahr:159 max:176 15c shoes: inov8 Mudclaw 300

Sprint Camp! Training 1, line-o. Still lots of snow on the ground. Missed some paths because of the snow and such.

Orienteering race 22:24 intensity: (1:13 @3) + (4:35 @4) + (16:36 @5) *** 3.33 km (6:44 / km) +23m 6:30 / km
ahr:176 max:194 19c shoes: Icebug studded

Race 1. Felt solid technically, time losses were just from fitness but overall very encouraging.

Stage 1 - Elite Male - Splits

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