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Training Log Archive: GregBalter

In the 31 days ending Jan 31, 2009:

activity # timemileskm+m
  road run8 6:44:50 52.32(7:44) 84.19(4:49) 1025
  trail run7 5:33:29 38.8(8:36) 62.45(5:20) 12202 /2c100%
  stretching9 1:45:00
  skiing1 1:41:20 13.36(7:35) 21.5(4:43) 180
  strength workout3 1:25:00
  Orienteering2 1:19:31 8.33(9:33) 13.4(5:56) 27046 /48c95%
  running drills1 30:00
  Total17 18:59:10 112.81 181.54 269548 /50c96%
  [1-5]17 17:14:10
averages - sleep:7.4 weight:151.9lbs

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Friday Jan 30, 2009 #

road run tempo (easy-MP-T) 1:16:58 16.8 km (4:35 / km) +200m 4:19 / km
ahr:153 max:163 slept:8.5 weight:151lbs shoes: Adidas Boston

Forest Park Drive to the golf course x 4 times. Honest effort, felt good.

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

Thursday Jan 29, 2009 #

road run warm up/down (commute) 28:00 [2] 5.0 mi (5:36 / mi) +40m 5:28 / mi
slept:6.0 shoes: Asics Gel-Kahana trail

Wednesday Jan 28, 2009 #

strength workout warm up/down (snow cleaning) 30:00 [1]
slept:9.0 shoes: Puma - Narabota XC Brown

nasty weather in NYC today - snow followed by rain in low temps. Cleaned the front and side of LPS Photo from snow and slash, worked out good sweat.
C • Cascade X-country Skiing 4

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

Tuesday Jan 27, 2009 #

road run warm up/down (commute) 28:43 5.1 km (5:38 / km) +50m 5:22 / km
ahr:140 max:157 slept:8.0 weight:152lbs shoes: Asics Gel-Kahana trail

road run tempo 39:05 9.0 km (4:21 / km) +120m 4:04 / km
ahr:157 max:163 shoes: Asics DS Trainer IX

4 x Forest Park Lane in the dark. Cold (27F), good effort. I was dressed light for tempo run, I guess it worked, HR was low.
9:56 (155), 9:51 (156), 9:42 (157), 9:36 (160)

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

+ some strength - abs, back.

Sunday Jan 25, 2009 #

trail run warm up/down (grass) 20:00 [2] 3.2 km (6:15 / km) +40m 5:53 / km
slept:8.0 weight:152lbs shoes: Puma - Narabota XC Green

before and after O-training

Orienteering 52:37 [4] ** 8.8 km (5:59 / km) +200m 5:22 / km
spiked:24/25c shoes: Puma - Narabota XC Green

I took score-O map and planned 2-loop course on it, mostly control picking but some longer legs. Map was topo quality, but the placements were yellow course difficulty at most. Lots of trails and fields running.
Great banya time with Vadim and goats afterwards.

Saturday Jan 24, 2009 #

trail run hills 1:19:14 [3] 14.0 km (5:40 / km) +420m 4:55 / km
slept:8.0 shoes: Puma - Narabota XC Green

ran with J-man and Z-man at mnt. Joy, mnt. Misery - J-man was running hills hard, I did even effort, felt good.
Followed by DVOA AGM (mostly boring, but Kent Shaw fas great).
Followed by beer and smoked fish social @ J-man & tripple - double residence. Life's good.

Wednesday Jan 21, 2009 #

trail run (easy) 39:09 7.35 km (5:20 / km) +140m 4:52 / km
ahr:148 max:157 slept:7.5 weight:149.5lbs shoes: Puma - Narabota XC Brown

Nice easy trail run over 4 in of snow in Forest Park - footing far from ideal, good for O-training. 1 perimeter loops in 31:00 (148). Dressed just right for windy 25F.

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

road run (commute) 14:00 [2] 2.4 km (5:50 / km) +20m 5:36 / km
shoes: Asics Gel-Kahana trail

Tuesday Jan 20, 2009 #

road run (easy-MP) 50:45 10.5 km (4:50 / km) +100m 4:37 / km
ahr:153 max:164 slept:8.0 weight:151lbs shoes: Puma - Narabota XC Green

ran at night on snow covered Forest Park Lane x 4 times, nice and crisp ~ 25F, fresh legs: 10:50 (149), 10:45 (154), 10:40 (155), 10:37 (157)

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

road run warm up/down (commute) 14:00 [2] 2.4 km (5:50 / km) +20m 5:36 / km
shoes: Asics Gel-Kahana trail

Sunday Jan 18, 2009 #

running drills warm up/down (+strength & stretching) 30:00 [1]
slept:6.0

I got to Peekskill one hour early, and while waiting for Z-man to pick me up kept myself warm, while enjoying winter scenery across frozen Hudson.

skiing long (skating) 1:41:20 21.5 km (4:43 / km) +180m 4:31 / km
ahr:144 max:175 shoes: Alpina Boot - Fisher RCS skati

skiing with Z-man @ Fahenstock SP on flats and lakes - 3 lakes loops and a sprint time trial for 1.15 km in 4:02 where my HR was above 170 for most of that race. Great conditions - a little soft, but excellent gliding. did not have any food for the whole run, so last 20 min. felt weeker.
C • This weekend 6

Thursday Jan 15, 2009 #

road run warm up/down (commute) 19:30 [2] 3.7 km (5:16 / km) +30m 5:04 / km
slept:5.0 shoes: Puma - Narabota XC Brown

trail run (easy-night) 1:04:13 11.5 km (5:35 / km) +180m 5:11 / km
ahr:145 max:159 shoes: Puma - Narabota XC Brown

3 long horse loops in Forest Park after work; ran it with rogaine head light - worked well, great running over 2" of powder snow.
C • Hotel: team trials 8

stretching warm up/down 10:00 [0]

Wednesday Jan 14, 2009 #

strength workout (2x12 circuit) 40:00
slept:10.0 weight:153lbs

Tuesday Jan 13, 2009 #

trail run (easy-T) 53:18 10.9 km (4:53 / km) +200m 4:29 / km
ahr:153 max:168 slept:7.0 weight:153.5lbs shoes: Puma - Narabota XC Brown

ran 3 long horse loops in Forest Park - trails are covered with snow and some crust, was not slippery - 40F:
15:29 (151), 15:02 (153), 14:06 (159)

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

Sunday Jan 11, 2009 #

Event: WCOC Winter Meeting Sprints
 

trail run warm up/down 25:00 [3] *** 4.5 km (5:33 / km) +60m 5:12 / km
spiked:2/2c shoes: Puma - Narabota XC Green

before and after sprints

Orienteering tempo (park sprint) 9:03 [5] *** 1.6 km (5:39 / km) +20m 5:19 / km
spiked:13/13c shoes: Puma - Narabota XC Green

first training sprint set-up by George at WCOC winter meeting - full effort - felt tough running over 3-4" of fresh snow

Orienteering tempo (woods sprint) 17:51 [4] *** 3.0 km (5:57 / km) +50m 5:30 / km
spiked:9/10c shoes: Puma - Narabota XC Green

lost a min on # 5 - bad rout and missed my turn on a snow covered trail

Park Course - Splits

Woods Course - Splits

Saturday Jan 10, 2009 #

road run warm up/down (and commute) 18:15 [2] 3.2 km (5:42 / km) +20m 5:32 / km
ahr:130 max:164 slept:3.0 weight:152.5lbs shoes: Adidas Supernova Light 6

before road race

road run race 31:07 5.0 mi (6:13 / mi) +55m 6:01 / mi vdot: 53.3
ahr:169 max:175 shoes: Adidas Supernova Light 6

Fred Lebow's 5 miler in Central Park - ran it well, just 2 sec short of my PR on this course, well paced race. 26F was not much of a factor, but inhailing while running uphills was tough.
6:11 - 165 - 171
6:08 - 168 - 171
6:16 - 170 - 173
6:21 - 172 - 175
6:11 - 171 - 174
C • good race! you're getting serious... 7

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

Tuesday Jan 6, 2009 #

trail run (easy-T) 52:35 11.0 km (4:47 / km) +180m 4:25 / km
ahr:153 max:164 slept:7.0 weight:152.5lbs

4 loops in Forest Park: 8:35 (153), 8:39 (152), 8:21 (155), 8:01 (161). Still a little tired from flying and calves are tight from last run in Odessa.

Monday Jan 5, 2009 #

strength workout (+ stretching) 15:00 [1]

abs and back - in Warsaw airport between flights
C • lot chto bez nochevki sdelal reisi odessa-nyc? 3
C • Visit to PA? 6

Saturday Jan 3, 2009 #

road run hills (10x130/170 35m climb) 1:24:27 15.0 km (5:38 / km) +370m 5:01 / km
ahr:148 max:175 slept:10.0 shoes: Puma - Narabota XC Green

In Odessa - to Sea Shore + 10 times up stairs - 1:00 - 1:25 / 2:00-2:15
Tough workout - full effort on some - felt great
C • Kupalsya? Kak voda? 4

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

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