Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GregBalter

In the 31 days ending Jul 31, 2008:

	activity	#	time	miles		km		+m
	Orienteering	4	24:46:16	68.66	(21:39)	110.5	(13:27)	3700	67 /	86c	77%
	trail run	8	5:08:48	37.41	(8:15)	60.2	(5:08)	1230	1 /	1c	100%
	road run	7	4:51:50	37.1	(7:52)	59.7	(4:53)	395
	strength workout	5	2:43:00
	stretching	6	1:15:00
	repetitions	2	35:33	4.47	(7:57)	7.2	(4:56)	40
	swimming	1	10:00	0.25	(40:14)	0.4	(25:00)
	Total	21	39:30:27	147.89		238.0		5365	68 /	87c	78%
	[1-5]	21	38:15:27
averages - sleep:7.8 weight:150.4lbs

11:20

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» now

Thursday Jul 31, 2008 #

road run (commute) 36:39 [3] 7.9 km (4:38 / km) +35m 4:32 / km
slept:8.5 shoes: Adidas Supernova Light 6

hot and humid

Tuesday Jul 29, 2008 #

road run warm up/down 28:34 5.6 km (5:06 / km) +65m 4:49 / km
ahr:146 max:155 slept:8.5 weight:149lbs shoes: Adidas Boston

repetitions intervals (5x100/100+5x200/200) 15:26 3.1 km (4:59 / km)
ahr:154 max:164 shoes: Adidas Boston

19.2-20.1 / 39 - 42 + 39.4-40.7 / 1:18 - @ Victory Field

stretching warm up/down 10:00 [0]

Monday Jul 28, 2008 #

trail run 52:26 11.0 km (4:46 / km) +160m 4:27 / km
ahr:151 max:165 slept:8.0 weight:148.5lbs shoes: Nike Air Pegasus 2006

4 loops in Forest Park: 8:36 (148), 8:23 (152), 8:26 (154), 8,04 (157) legs did not have good response to effort today, but I can not say I felt tired. Warm ~80+ and humid. Lost 2.5 lbs in 52 min.

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

Sunday Jul 27, 2008 #

trail run warm up/down 17:08 [2] **** 1.5 km (11:25 / km) +70m 9:16 / km
spiked:1/1c slept:8.5 shoes: Puma - Narabota XC Brown

to the start of O-training

Orienteering (long legs) 1:18:25 [4] **** 10.0 km (7:51 / km) +420m 6:29 / km
spiked:7/9c shoes: Puma - Narabota XC Brown

Long legs training - Surebridge map - no controls - lost ~ 3 min today - 1 in route and 2 in the circle - great training in low 70's for a change, felt great running in the woods, humid, some FDF. Deer were cooling off in marshes. Later thunderstorm interrupted swimming part.

Friday Jul 25, 2008 #

road run (commute) 37:33 [3] 7.9 km (4:45 / km) +35m 4:39 / km
ahr:152 max:160 slept:8.0 weight:151lbs shoes: Adidas Supernova Light 6

trail run 18:14 [3] 3.8 km (4:48 / km) +60m 4:27 / km
ahr:149 max:157 shoes: Adidas Supernova Light 6

added long horse loop in Forest Park to my commute run (15:01)

Thursday Jul 24, 2008 #

strength workout (2x14 circuit) 45:00 [1]
ahr:110 max:150 slept:10.0 weight:150.5lbs

felt much tougher than 3 week ago, need to shape up.

Wednesday Jul 23, 2008 #

stretching warm up/down 15:00 [0]

road run (commute) 40:00 7.9 km (5:04 / km) +65m 4:52 / km
ahr:145 max:164 slept:8.0 weight:149.5lbs shoes: Adidas Boston

back home with 4 lbs backpack - humid, started very slow

Tuesday Jul 22, 2008 #

trail run 35:30 7.4 km (4:48 / km) +135m 4:24 / km
ahr:156 max:166 slept:8.0 weight:149.5lbs shoes: Asics DS Trainer IX

1 perimeter loop in Forest Park in 28:30 - warm and humid after overnight rain.

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

Sunday Jul 20, 2008 #

trail run 1:10:56 * 12.0 km (5:55 / km) +400m 5:04 / km
ahr:157 max:172 slept:5.0 shoes: Asics Gel-Kahana trail

Ran on a super hot and humid day in Harriman with Z-man - speed was effort 2 to 3, but HR was effort 3 to 4. To the top of Hogencamp and to Bald Rocks and back.

swimming warm up/down 10:00 [1] 0.4 km (25:00 / km)

This was the highlight of the trip to Harriman - water was warm and clean. First real swim of this heat season.

Friday Jul 18, 2008 #

road run (commute) 42:49 [3] 7.9 km (5:25 / km) +65m 5:12 / km
ahr:141 max:155 slept:8.5 weight:151lbs shoes: Asics DS-Trainer IIX

ran from work to home in oppressive 90F ~70% humidity. did not push at all

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

Thursday Jul 17, 2008 #

Note
slept:8.5 weight:151lbs (rest day)

Recovery from ROGAINE is over - legs feel 100% today, just way too hot to run in a daytime.

road run (commute) 39:30 [3] 8.3 km (4:46 / km) +65m 4:35 / km
shoes: Nike Air Pegasus 2006

@ night - back home

Monday Jul 14, 2008 #

Note
slept:11.0 (rest day)

Legs are stiff as expected, but no damage done, one or two toe nails will go, but who needs them anyway. My guess of 45 km covered during part one was dead on after I mesured it, so no changes there.

Sunday Jul 13, 2008 #

Orienteering race (ROGAINE) 10:24:45 [1] ** 42.0 km (14:53 / km) +1330m 12:51 / km
ahr:106 max:141 spiked:22/28c slept:0.0 shoes: Asics Gel-Kahana trail

Part 2 of CNYO ROGAINE - cooler weather - lower HR.
After food and change of uniform I laid down for 20 min, did some stretching; total camp time was almost 2 hours - we started part 2 at 1:05 AM. Rout planned: 45-58-20(water+10minrest-fix blisters)-43-55-68-00-26-63 (end of night)-10 (last water+10min brake)-36-50-30-22-32-40-13-41-21-56-52-46-23-27-69-if enough time left -48-42-47-base. Lost time: 10 min on rout to 43 (missed road split at night), 3 min on rout to 68 - I pulled 180 but Vadim caught my error before it became a problem, 6 min on the way to 23 - I missed trail junction, 5 min on 23 - that should not be the ROGAINE control position - It was in daytime and we missed it by 20 meters, I would not use that location for orienteering control either; spent yet another 20min in the area of 69 - still did not find it. No cramps, Vadim had some blisters on the bottom of his feet, but it did not slow down us much. We walked 100% of part 2.

C • rogaine 11

Saturday Jul 12, 2008 #

Event: CENTRAL NEW YORK ROGAINE XVIII

Orienteering long (ROGAINE) 11:20:00 [2] ** 45.0 km (15:07 / km) +1600m 12:50 / km
ahr:127 max:158 spiked:23/32c slept:7.0 shoes: Puma - Narabota XC Green

ROGAINE starts with preparation, and we were ready this time by 10:55 AM waxed, geared up and hydrated. After maps were distributed at 11:10 first 5 minutes went on taping parts of the map together, and next 40 min went on general course design - it looked like 48 km loop for first part going south clockwise and 30 km loop for the second part going north and counterclockwise. While Vadim was making second map, I changed rout a little bit to avoid taking some close by difficult controls at night and we started at 12:07 on this route: 18-28-75-24-44-64-49-67-17(water)-33-34-54-37-29-74-16 (water)-62-38-71-57-19-15-59-39-31-72 (water, 15 min. brake)-65-60 (first night control)-66-70-25-69-base camp. Lost: 3 min on rout to 24, 3min on 33, 10min on 29, strait rout to 74 did not work because of nasty downfall area, we bailed out after 5 min and went all the way around; 5 min on 38, 20 min on rout to 19 (went south instead of west, got stuck in nasty vegetation. Never found #25, spent 20 min along that trail walking back and forth - it was 200 m south from the circle. Never found #69, the map was good in that area, but control was not there. I originally planned 27 and 23 on that loop but after 2 failed controls in a row we needed some food an a little re-design work, best done in the camp.
We never run out of water, and I had some minor cramps after 7 hours climbing to 59. Vadim had more issues with minor cramps, but was able to stretch and walk it off, so it did not slow down us at all. Food at camp was great and long desired, going on GU and Vitalyte for 11 hours does it.

Thursday Jul 10, 2008 #

strength workout (2x14 circuit) 41:30 [1]
ahr:116 max:153 slept:8.5 weight:151lbs

Wednesday Jul 9, 2008 #

trail run 35:16 [3] 7.5 km (4:42 / km) +140m 4:18 / km
ahr:156 max:166 slept:8.5 weight:151lbs shoes: Puma - Narabota XC Brown

1 perimeter loop in Forest Park, this loop measures ~ 6.0 km with all the trees down, used to be 5.85 km. Knee is 99% OK, swelling is mostly gone. Hot and humid, HR was higher then it should be for the effort.

Saturday Jul 5, 2008 #

Orienteering warm up/down (control placement) 47:40 [2] *** 5.0 km (9:32 / km) +125m 8:28 / km
ahr:121 max:149 spiked:5/5c slept:4.5 weight:151lbs shoes: Icebugs MR2 - 2005

South Mountain Res. Humid and no sun, ~ 75F

Orienteering 55:26 *** 8.5 km (6:31 / km) +225m 5:46 / km
ahr:150 max:165 spiked:10/12c (injured) shoes: Icebugs MR2 - 2005

I was running fast and navigating good until I caught up to Erin, made two speed limit violation errors - turned early on my way to 6 - ~1 min 20sec,
overran on a road to 8 by good 300 m (good to have speed like that) - another 3 min. Banged my right knee on my way to last control, immediately Clem came to mind - hobbled to finish, bagged some nice people from Guyana, picnicking near by, for ice, and iced the knee then; I am still icing this thing, hope to keep the swelling down.

C • I hope you'll be better by ... 3

Friday Jul 4, 2008 #

road run (commute) 1:06:45 [3] 14.2 km (4:42 / km) +65m 4:36 / km
ahr:150 max:158 slept:9.0 shoes: Asics Gel-Kayano-XII-2006

To my sister's house in Long Island - a little boring; humid, not too warm. All aches were gone after ~ 20 min. Great celebration dinner, as always.

Thursday Jul 3, 2008 #

strength workout (2x14 circuit) 41:30 [1]
ahr:111 max:148 slept:9.0

Wednesday Jul 2, 2008 #

trail run warm up/down 27:00 [2] 5.5 km (4:55 / km) +75m 4:36 / km
ahr:142 max:154 slept:9.0 weight:151lbs shoes: Nike Air Pegasus 2006

repetitions hills (10x40sec / 80sec) 20:07 4.1 km (4:54 / km) +40m 4:41 / km
ahr:147 max:164 shoes: Nike Air Pegasus 2006

felt fast

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

left calve muscle is a little tight

Tuesday Jul 1, 2008 #

trail run (MP-T) 52:18 11.5 km (4:33 / km) +190m 4:12 / km
ahr:155 max:167 slept:8.5 weight:151lbs shoes: Asics DS Trainer IX

3 long horse loops in Forest Park: 14:25 (153), 14:03 (155), 13:37 (162) - nice day, humidity is down, ~ 80F. Legs felt good but not fully rested

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

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