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Training Log Archive: GregBalter

In the 30 days ending Apr 30, 2003:

activity # timemileskm+m
  Orienteering7 8:16:49 40.2(12:21) 64.7(7:41) 237051 /67c76%
  road run10 4:42:39 34.92(8:06) 56.2(5:02) 370
  trail run5 4:01:57 21.13(11:27) 34.0(7:07) 895
  cycling2 1:19:15 18.7(4:14) 30.09(2:38) 105
  strides1 16:30 1.86(8:51) 3.0(5:30) 85
  intervals1 16:06 2.24(7:12) 3.6(4:28)
  Total17 18:53:16 119.05(9:31) 191.59(5:55) 382551 /67c76%
averages - sleep:7 rhr:56

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Tuesday Apr 29, 2003 #

road run (commute) 48:12 [3] 10.0 km (4:49 / km) +45m 4:43 / km
ahr:143 max:159 slept:8.0

Sunday Apr 27, 2003 #

road run (warm-up and stretching) 12:00 [3] 1.5 km (8:00 / km)
slept:6.0

Orienteering (Race) 2:02:07 [4] 16.0 km (7:38 / km) +600m 6:26 / km
ahr:160 max:174 spiked:10/15c

SVO - day 2 - felt OK first 8 km than needed more food was tired and than mistakes followed (strength and straighter routs were the key to this course)

Saturday Apr 26, 2003 #

road run (warm-up & stretching) 22:12 [3] 3.2 km (6:56 / km) +145m 5:39 / km
ahr:146 max:162 slept:5.0

Eddie - it was 2 miles not 2 km, I made it to the start with 3 min to spare (stretching)

Orienteering (Race) 39:25 [5] 5.7 km (6:55 / km) +170m 6:01 / km
ahr:165 max:178 spiked:14/18c

Good job by Eddie and mappers. Had a good run but did not adjust on first londer leg after a bunch of short ones - stopped 250m short. - 4 min. + 1 min to 1:30
on small errors and hazitations.

Thursday Apr 24, 2003 #

road run (commute) 35:20 [3] 7.5 km (4:43 / km) +25m 4:38 / km
ahr:153 max:162 slept:8.5

Wednesday Apr 23, 2003 #

road run (commute) 35:03 [3] 7.5 km (4:40 / km) +25m 4:36 / km
ahr:153 max:162 slept:9.0

Tuesday Apr 22, 2003 #

trail run (warm-up + cool-down) 20:35 [3] 4.5 km (4:34 / km) +20m 4:28 / km
ahr:150 max:160 slept:8.5

strides (uphill strides) 16:30 [3] 3.0 km (5:30 / km) +85m 4:49 / km
ahr:155 max:170

6x100/100+6x150/150 in Forest Park

Sunday Apr 20, 2003 #

trail run (long run) 2:44:00 [3] 19.0 km (8:38 / km) +760m 7:12 / km
ahr:133 max:164 slept:8.5

ROGAINE Training with Bernie at Harriman SP
(Bailyrtown-Turkey Hill-Silvermine) -3/4 of our regular 4 hr run. Felt better at the end than in the begining - too early in the morning for me.

Saturday Apr 19, 2003 #

Orienteering (hanging controls) 40:00 [1] 3.0 km (13:20 / km) +50m 12:18 / km
slept:5.5

Control placement at Van Cortland Park

Orienteering (control pick-up) 34:55 [4] 5.5 km (6:21 / km) +145m 5:37 / km
ahr:145 max:176

Pick-up some controls than ran part of the famous x-country course (~3 km) at full speed.

Thursday Apr 17, 2003 #

road run (commute) 34:36 [3] 7.5 km (4:37 / km) +25m 4:32 / km
ahr:152 max:158 slept:7.0

Wednesday Apr 16, 2003 #

cycling (commute) 38:00 [2] 14.0 km (2:43 / km) +50m 2:40 / km
ahr:132 max:156 slept:8.0

road run (commute) 33:16 [4] 7.5 km (4:26 / km) +35m 4:20 / km
ahr:156 max:164

Sunday Apr 13, 2003 #

road run (warm-up & stretching) 20:00 [3] 3.5 km (5:43 / km) +30m 5:29 / km
slept:6.0

Orienteering (Race) 1:21:40 [4] 10.0 km (8:10 / km) +470m 6:37 / km
ahr:161 max:172 spiked:4/7c

West Point - Blue - not too many mistakes (~3.5min)did not have energy for the second part of the course

Saturday Apr 12, 2003 #

road run (warm-up) 5:00 [3] 1.0 km (5:00 / km)
slept:6.0

Orienteering (Race) 1:24:42 [5] 11.5 km (7:22 / km) +460m 6:08 / km
ahr:165 max:175

West Point -Blue - 1 min errors - speed is not there

Thursday Apr 10, 2003 #

cycling (commute) 41:15 [2] 10.0 mi (4:08 / mi) +55m 4:03 / mi
slept:8.0

Wednesday Apr 9, 2003 #

road run (commute) 37:00 [2] 7.0 km (5:17 / km) +40m 5:08 / km
slept:5.5

Sunday Apr 6, 2003 #

trail run (warm-up) 20:00 [3] 3.0 km (6:40 / km) +20m 6:27 / km
slept:5.5

Orienteering (local race) 57:50 [4] 8.0 km (7:14 / km) +255m 6:14 / km
ahr:162 max:175 spiked:10/13c

@ French Creek North - red - 7 min errors - 3 errors same reason - punishment for not paying attention to small details on bingo controls.

Saturday Apr 5, 2003 #

trail run (warm-up) 10:00 [3] 1.5 km (6:40 / km) +20m 6:15 / km

Orienteering (local race) 36:10 [4] 5.0 km (7:14 / km) +220m 5:56 / km
ahr:164 max:176 spiked:13/14c rhr:56 slept:6.5

Sheppard Lake - Green - freezing rain - 2min errror - execution

Wednesday Apr 2, 2003 #

trail run (warm-up & cool-down) 27:22 [3] 6.0 km (4:34 / km) +75m 4:18 / km
ahr:153 max:164 slept:7.5

to Victory Field & back

intervals (cruise intervals) 16:06 [4] 3.6 km (4:28 / km)
ahr:162 max:178

3x1000/200

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