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Training Log Archive: GregBalter

In the 30 days ending Sep 30, 2004:

activity # timemileskm+m
  road run12 7:20:07 58.72(7:30) 94.5(4:39) 565
  trail run7 4:43:21 33.99(8:20) 54.7(5:11) 750
  Orienteering3 3:20:56 16.78(11:59) 27.0(7:27) 70526 /35c74%
  repetitions1 20:15 2.49(8:09) 4.0(5:04)
  strength workout1 15:00
  intervals1 14:52 2.49(5:59) 4.0(3:43)
  Total19 16:14:31 114.46 184.2 202026 /35c74%
averages - sleep:6.8

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Wednesday Sep 29, 2004 #

road run (commute - easy) 39:22 [3] 8.1 km (4:52 / km) +45m 4:44 / km
slept:6.0

Forced myself to run today - legs did not work for first 25 min

Tuesday Sep 28, 2004 #

road run (commute - easy) 37:07 [3] 7.7 km (4:49 / km) +40m 4:42 / km
slept:9.0

forsed to run home in the rain - subway was flooded

Sunday Sep 26, 2004 #

trail run (warm-up) 10:00 [2] 1.0 km (10:00 / km)
slept:6.0

Orienteering (relay race) 28:47 [4] 4.5 km (6:24 / km) +100m 5:45 / km
spiked:7/8c

US Champs Relay - Green Course leg 3
My legs did not move quite well today (luck of rest?) plus a 1.5 min error did not help. 4+ min to Mihai on a leg. DVOA - second, SCU - #1
The saga continiues...
I feel exosted afrer 7 hr ride back to NYC.

Green - Splits

Saturday Sep 25, 2004 #

trail run (warm-up) 10:00 [2] 1.0 km (10:00 / km)
slept:5.0

Orienteering (race) 1:01:31 [3] 8.0 km (7:41 / km) +180m 6:55 / km
ahr:160 max:173

Red @ OMe meet - on and off race - part of the race did not navigate well, than had a blast - total errors ~ 10 min on 4 controls

Orienteering (night - O) 44:24 [4] 6.5 km (6:50 / km) +140m 6:10 / km
spiked:9/11c

Night - O US Champs - Red - did not want to run at all, than got into it - it was fast & simple, I felt good running at night - 2 nd in M40 seconds behind Spike. (4 min -errors & hazitations).

Red - Splits

Wednesday Sep 22, 2004 #

road run (commute - tempo) 33:06 [4] 7.5 km (4:25 / km) +50m 4:16 / km
ahr:153 max:166 slept:9.0

Tuesday Sep 21, 2004 #

road run (commute - easy) 35:23 [3] 7.5 km (4:43 / km) +50m 4:34 / km
ahr:146 max:159 slept:6.0

my legs are still tiered from this week-end training

Sunday Sep 19, 2004 #

trail run (long run - tempo) 1:22:01 [4] 18.0 km (4:33 / km) +375m 4:08 / km
slept:4.0

After watching live feed from WOC 2004, I had only 4 hr sleep (for second day in a row). I ran behind speed demons Sergei & Alexei for half of Holmdel Park loop, then on my own - 2.5 loops more: 27:33, 27:10, 27:18. Tiered at the end.

Saturday Sep 18, 2004 #

trail run (warm-up & cool-down) 48:20 [2] 7.8 km (6:12 / km) +60m 5:58 / km
ahr:135 max:147 slept:4.0

To Victory Field and back (Sergei, Valeriy)

intervals (4x1000/200) 14:52 [4] 4.0 km (3:43 / km)
ahr:168 max:177

cruise intervals 3:35, 3:45, 3:46, 3:45
First one: I surprised myself how easy it felt, I have not done it in a year or two at this speed.(Goal was 3:45)

Friday Sep 17, 2004 #

road run (commute - easy) 40:38 [3] 8.1 km (5:01 / km) +50m 4:52 / km
ahr:143 max:157 slept:6.0

Thursday Sep 16, 2004 #

road run (commute - tempo) 33:00 [4] 7.5 km (4:24 / km) +50m 4:15 / km
ahr:156 max:164 slept:9.0

Wednesday Sep 15, 2004 #

road run (commute - tempo) 34:56 [4] 8.1 km (4:19 / km) +45m 4:12 / km
ahr:156 max:164 slept:8.5

I felt good today, not much effort

Monday Sep 13, 2004 #

road run (commute) 36:13 [3] 7.5 km (4:50 / km) +50m 4:40 / km
ahr:147 max:159 slept:7.0

Saturday Sep 11, 2004 #

trail run (easy) 51:00 [3] 9.5 km (5:22 / km) +95m 5:07 / km
ahr:142 max:153 slept:8.0

To Forest park and some loops on horse trails with
Boris, Sergei & Valeriy

trail run (tempo) 21:36 [5] 5.4 km (4:00 / km) +55m 3:48 / km
ahr:166 max:175

3 loops on horse trails: 6:56, 7:22, 7:18
Sergei did 6:25, 6:45, 7:04

Friday Sep 10, 2004 #

road run (commute - easy) 39:20 [3] 8.1 km (4:51 / km) +45m 4:43 / km
ahr:147 max:159 slept:7.5

Wednesday Sep 8, 2004 #

road run (commute) 35:52 [4] 8.2 km (4:22 / km) +50m 4:15 / km
ahr:153 max:162 slept:8.0

effort - 3, speed - 4, rain helped cooling the body so HR was low for this speed, finally got 90 rpm with no extra effort.

Tuesday Sep 7, 2004 #

road run (commute) 37:07 [3] 8.1 km (4:35 / km) +45m 4:28 / km
slept:8.0

Sunday Sep 5, 2004 #

trail run (warm-up) 12:00 [3] 2.0 km (6:00 / km) +50m 5:20 / km
ahr:145 max:155 slept:5.0

Orienteering (local race) 1:06:14 [3] 8.0 km (8:17 / km) +285m 7:02 / km
ahr:157 max:173 spiked:10/16c

Local WCOC meet - Red Course @ Sessions Woods ~ 6 min errors (~ 3 min map got damaged, could not read the details on 3 controls)

Red - Splits

Saturday Sep 4, 2004 #

trail run (easy) 48:24 [3] 10.0 km (4:50 / km) +115m 4:35 / km
slept:7.5

Boris, Sergey & me in the heat of the day

repetitions (10x200/200) 20:15 [4] 4.0 km (5:04 / km)

@Victory Field - 10x200@35.4-37.5

Wednesday Sep 1, 2004 #

strength workout (TG) 15:00 [2]

road run (commute - easy) 38:03 [3] 8.1 km (4:42 / km) +45m 4:34 / km
slept:6.5

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