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Training Log Archive: GregBalter

In the 31 days ending Aug 31, 2007:

activity # timemileskm+m
  Orienteering11 9:11:08 45.17(12:12) 72.7(7:35) 1715159 /189c84%
  trail run11 6:10:09 46.26(8:00) 74.45(4:58) 740
  road run4 2:15:22 16.65(8:08) 26.8(5:03) 170
  stretching6 1:15:00
  hiking1 55:00 4.04(13:37) 6.5(8:28) 151 /1c100%
  intervals1 29:04 3.73(7:48) 6.0(4:51) 40
  repetitions2 19:02 2.49(7:39) 4.0(4:46)
  swimming1 10:00 0.16(1:04:22) 0.25(40:00)
  Total19 20:44:45 118.5 190.7 2680160 /190c84%
  [1-5]19 19:44:45
averages - sleep:6.7 weight:148.9lbs

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Friday Aug 31, 2007 #

road run warm up/down 38:10 8.0 km (4:46 / km) +55m 4:37 / km
ahr:154 max:165 slept:9.5 weight:148lbs shoes: Adidas Supernova Light 6

to Victory Field and back + some more - felt good in the beginning - tired and hot after strides

repetitions (10x100/100) 9:50 [4] 2.0 km (4:55 / km)
ahr:161 max:169 shoes: Adidas Supernova Light 6

18.3-19.5/37-40

stretching warm up/down 10:00 [0]

Thursday Aug 30, 2007 #

trail run tempo (easy-T) 1:04:36 14.0 km (4:37 / km) +190m 4:19 / km
ahr:157 max:175 slept:7.5 weight:149lbs shoes: Adidas Supernova Light 6

6 loops in Forest Park - warm (81F), legs felt 100% fresh after all that rest, but it was a hard run and I felt tired when I was done:
8:28 (152), 8:04 (156), 7:55 (158), 7:44 (165), 7:49 (167), 7:43 (169)
Back discomfort level 1 - need stretching.

stretching warm up/down 10:00 [0]

Saturday Aug 25, 2007 #

trail run warm up/down 12:00 [2] 2.0 km (6:00 / km) +20m 5:43 / km
slept:1.0 shoes: VJ-Integrators-2006

C • Relays 11

Orienteering race 46:14 [5] **** 7.5 km (6:10 / km) +255m 5:16 / km
spiked:15/17c shoes: VJ-Integrators-2006

Last day of WOC tour on Long-Relay map - clean, some minor hasitations for a total of 1.5 min

Friday Aug 24, 2007 #

trail run warm up/down 20:00 [3] 3.5 km (5:43 / km) +25m 5:31 / km
slept:8.0 shoes: Adidas Supernova Light 6

before sprint race, incorporated 5x20s/40s

Orienteering race (sprint) 14:13 [5] *** 2.5 km (5:41 / km) +55m 5:07 / km
spiked:11/13c shoes: Adidas Supernova Light 6

total of 65 sec lost

Wednesday Aug 22, 2007 #

trail run warm up/down 19:50 [3] 4.0 km (4:58 / km) +25m 4:48 / km
shoes: VJ-Integrators-2006

trail run warm up/down (+5x20s/40s) 20:00 [3] 4.0 km (5:00 / km) +25m 4:51 / km
ahr:146 max:158 slept:6.0 shoes: Asics Hyper-XC

before the race - very hot day

Orienteering race (middle) 53:30 [5] *** 7.0 km (7:39 / km)
ahr:164 max:179 spiked:5/14c shoes: Asics Hyper-XC

I think my brain was asleep today - I had 16 min of errors and hasitations today including a 12 min on #4 with 4 different attackpoints. to add insult to the injury organizers left 170+ people without transportation for at least 2 hours.

Monday Aug 20, 2007 #

trail run warm up/down 15:00 [3] 3.0 km (5:00 / km) +10m 4:55 / km
ahr:146 max:161 slept:6.0 shoes: VJ-Integrators-2006

before middle race 1 - included 5x20sec/40sec

Orienteering race (middle) 38:14 [5] ***** 5.2 km (7:21 / km) +55m 6:59 / km
ahr:164 max:180 spiked:8/11c shoes: VJ-Integrators-2006

good effort - errors are huge - 1 min on #2, 3.5 min on #7 and 6 min on # 9

Sunday Aug 19, 2007 #

trail run warm up/down 20:00 [2] 3.5 km (5:43 / km) +20m 5:33 / km
ahr:133 max:159 slept:7.0 shoes: VJ-Integrators-2006

+ some strides

Orienteering race 41:08 [4] ***** 5.0 km (8:14 / km) +240m 6:38 / km
ahr:168 max:179 spiked:12/13c shoes: VJ-Integrators-2006

Day 1 of WOC tour - @ Pidgirtcy - very steep, hot and humid - only 2 min errors on map misread on my way to #2

Saturday Aug 18, 2007 #

Event: WOC 2007
 

Friday Aug 17, 2007 #

Orienteering 35:00 [2] * 6.0 km (5:50 / km) +100m 5:23 / km
ahr:136 max:160 spiked:8/8c slept:8.0 shoes: Adidas Supernova Light 6

Model @ Feofania

Thursday Aug 16, 2007 #

Orienteering 55:22 [4] *** 7.5 km (7:23 / km) +250m 6:20 / km
spiked:12/14c slept:6.0 shoes: VJ-Integrators-2006

Training in Obuhiv, north of Kiev
Lost ~ 3.5 min, mostly on #4

Wednesday Aug 15, 2007 #

Note

rest day, have a minor throat infection :(
C • stay healthy 2

Tuesday Aug 14, 2007 #

trail run warm up/down 23:00 [2] 4.5 km (5:07 / km) +50m 4:51 / km
slept:6.0 shoes: VJ-Integrators-2006

Warm-up run with Eric

Orienteering 30:06 [4] **** 5.0 km (6:01 / km) +55m 5:42 / km
spiked:13/17c shoes: VJ-Integrators-2006

Training with the Team in Bykovnya - lost 2.5 min on #1, small errors on 7 and 10 ~ 2 min, was tired at the end by my race effort

Orienteering (control placement) 32:00 [3] *** 5.0 km (6:24 / km) +55m 6:04 / km
spiked:16/17c shoes: VJ-Integrators-2006

hanging toilet paper for Dasha and Clem in Bykovnya, felt slow

Monday Aug 13, 2007 #

trail run warm up/down 15:20 [2] * 2.5 km (6:08 / km) +10m 6:01 / km
slept:4.0 shoes: Asics Gel-Kahana trail

Before our training on Bykovnya with Eddie
C • Malavit 2

Orienteering (middle) 52:36 [3] *** 6.0 km (8:46 / km) +55m 8:23 / km
ahr:149 max:162 spiked:21/24c shoes: Asics Gel-Kahana trail

got totally lost on # 3 - new unmapped clear cut area, came back to road and just walked into control, 2 minor mistakes for 10-15 sec, and spent 2-3 min trying to find path in chest high nettles, bailed out had a near face plant in this, banged my right shin in the process :(. than I had a blust for the rest of the course.

Sunday Aug 12, 2007 #

Orienteering race (Sprint) 19:42 [5] **** 3.0 km (6:34 / km) +120m 5:28 / km
spiked:12/13c slept:5.0 shoes: Asics Hyper-XC

Solomenskiy Park Sprint - Ukr. Cup day 3 - M21 - Troy De Haas was 13:52
I made 1 min error @ the end - felt tired, still jet legged. Did not have much power running, and lt was hot.

road run 50:48 [2] 9.0 km (5:39 / km) +25m 5:34 / km
ahr:130 max:142 shoes: Adidas Supernova Light 6

afternoon: went on a run with Victoria and Hillary around our part of the city of Kiev.

Thursday Aug 9, 2007 #

trail run (easy) 36:01 7.35 km (4:54 / km) +65m 4:42 / km
ahr:146 max:159 slept:7.0 weight:149lbs

easy perimeter loop in Forest Park (BHI-120 - warm)

stretching warm up/down (+ strength) 15:00 [1]

back and abs

Wednesday Aug 8, 2007 #

hiking (commute) 55:00 [1] * 6.5 km (8:28 / km) +15m 8:22 / km
spiked:1/1c slept:8.0 shoes: Nike Air Pegasus 2006

Forced to walk to work, since subway was flooded
C • a ty govorish veniki, lasty nu... 5

Tuesday Aug 7, 2007 #

trail run (easy-MP (BHI-130)) 55:03 11.5 km (4:47 / km) +105m 4:35 / km
ahr:152 max:166 slept:8.0 weight:148.5lbs shoes: Adidas Supernova Light 6

ran 3 long horse loops in Forest Park - 15:04 (149), 14:58 (152), 14:19 (159) - hot and humid, not as bad as they predicted. I decided to introduce my own hit index - BHI - it is very simple: BHI= temperature in F + relative humidity for the T>=32F. Do knot know what to make out of it, but yesterday BHI was 160 - it was very tough going

stretching warm up/down (back and legs) 15:00 [0]

Monday Aug 6, 2007 #

road run warm up/down 28:14 [3] 6.0 km (4:42 / km) +50m 4:31 / km
ahr:151 max:160 slept:9.0 shoes: Asics DS Trainer IX

to Fictory Field and back - humidity 100%, ~80F, - felt heavy
C • a gde ze veniki? 4

repetitions (10x100/100) 9:12 [4] 2.0 km (4:36 / km)
ahr:156 max:164 shoes: Asics DS Trainer IX

19-20 sec - legs did not have zip today.

Sunday Aug 5, 2007 #

Orienteering (to the map+contols placin) 1:26:31 [2] *** 7.0 km (12:22 / km) +275m 10:20 / km
ahr:130 max:154 spiked:10/10c slept:4.0 shoes: VJ-Integrators-2006

To Surebridge Mountain and back + control placing and pick-up - nice day

Orienteering 46:32 [4] ***** 6.0 km (7:45 / km) +200m 6:39 / km
ahr:154 max:168 spiked:16/18c shoes: VJ-Integrators-2006

farsta training with Valeriy, Kseniya, Z-man, and Shirminator - I lost ~ 5.5 min on a first forked control (just did not see the prism) and was chasing everyone after that - lost another 30 sec on minor hazitations - felt good running and pushing hard

swimming warm up/down 10:00 [2] 0.25 km (40:00 / km)

water was great today

Friday Aug 3, 2007 #

road run warm up/down 18:10 3.8 km (4:47 / km) +40m 4:33 / km
ahr:151 max:165 slept:10.0 shoes: Adidas Supernova Light 6

To Forest Park and Back in 90F heat

intervals intervals (7x425/430 up-down) 29:04 6.0 km (4:51 / km) +40m 4:41 / km
ahr:158 max:174 shoes: Adidas Supernova Light 6

91.5-95.5/2:30-2:40 it was hot - running fast downhill is out for now, felt my back after - extra stretching will follow. Hottest day so far in training. Legs felt rested.

stretching warm up/down (back) 10:00 [0]

I definitely woke up old injury today - have to be careful

Wednesday Aug 1, 2007 #

trail run (easy - T) 1:09:19 14.6 km (4:45 / km) +195m 4:27 / km
ahr:152 max:172 slept:7.0 weight:150lbs shoes: Adidas Supernova Light 6

6 loops in FP on a hot day, not humid: 8:37 (147), 9:00 (144), 7:35 (157), 8:46 (154), 7:17 (166), 9:19 (153) - included 2 T pace intervals - felt good despite the heat (~90F). I felt like running 3-rd interval, but opted out - loss of fluids during this 69 min run was 4.5 Lbs.

stretching warm up/down 15:00 [0]

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