Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GregBalter

In the 31 days ending Aug 31, 2009:

	activity	#	time	miles		km		+m
	Orienteering	3	21:40:20	64.93	(20:02)	104.5	(12:27)	1850	42 /	47c	89%
	cycling	18	11:48:11	159.38	(4:27)	256.5	(2:46)	1715
	trail run	6	4:18:37	31.94	(8:06)	51.4	(5:02)	775
	stretching	5	1:00:00
	road run	1	40:30	4.97	(8:09)	8.0	(5:04)	80
	strength workout	1	40:00
	Total	26	40:07:38	261.22		420.4		4420	42 /	47c	89%
	[1-5]	26	39:07:38
averages - sleep:8.1 weight:153.3lbs

10:30

0:00

» now

Monday Aug 31, 2009 #

Event: Laramie Daze

trail run warm up/down (+ some terrain) 20:00 3.5 km (5:43 / km) +50m 5:20 / km
slept:7.0 shoes: Puma - Narabota XC Green

before and after orienteering

Orienteering (Red Course) 40:20 [4] *** 6.5 km (6:12 / km) +200m 5:23 / km
spiked:9/10c shoes: Puma - Narabota XC Green

Day 1 training at Laramie Daze, clean run, missed # 7 by 20 sec. Felt OK, pushed hard.

Plains of Despair - Red - Splits

Saturday Aug 29, 2009 #

trail run 50:20 [3] 10.1 km (4:59 / km) +180m 4:35 / km
slept:8.0 weight:153lbs shoes: Adidas Kanadia Trail

1.5 perimeter loops in Forest Park after rain. Felt good, running felt easy.

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

Thursday Aug 27, 2009 #

cycling (commute) 40:00 [2] 15.0 km (2:40 / km) +90m 2:35 / km
slept:8.0 weight:153lbs

Wednesday Aug 26, 2009 #

cycling (commute) 40:00 [2] 15.0 km (2:40 / km) +100m 2:35 / km
slept:9.0 weight:153lbs

C • bike 7

Tuesday Aug 25, 2009 #

cycling (commute) 43:30 [2] 15.0 km (2:54 / km) +100m 2:48 / km
slept:8.0 weight:153lbs

Monday Aug 24, 2009 #

cycling (commute) 41:30 [2] 15.0 km (2:46 / km) +100m 2:41 / km

Sunday Aug 23, 2009 #

cycling (commute) 35:00 [2] 10.0 km (3:30 / km) +80m 3:22 / km

Saturday Aug 22, 2009 #

trail run (MP) 1:01:05 12.7 km (4:49 / km) +180m 4:29 / km
slept:8.0 weight:153lbs shoes: Puma - Narabota XC Brown

5 loops in Forest Park - hot and humid, lost 3.5 lbs in 1 hr run. Felt good, I was tired for last 2 km. 8:36, 8:29, 8:22, 8:25, 8:36.

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

Thursday Aug 20, 2009 #

cycling (commute) 38:30 [2] 15.0 km (2:34 / km) +100m 2:29 / km

Wednesday Aug 19, 2009 #

cycling (commute) 37:40 [2] 15.0 km (2:31 / km) +100m 2:26 / km
slept:9.0 weight:153lbs

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

Tuesday Aug 18, 2009 #

cycling (commute) 40:30 [2] 15.0 km (2:42 / km) +100m 2:37 / km

road run (10x100/100) 40:30 8.0 km (5:04 / km) +80m 4:49 / km
slept:8.0 weight:153lbs shoes: Adidas Supernova Light 6

After work, to Victory Field and back + 10x100/100 (20/40sec) - felt good on warm and humid night. I think, I am 99% recovered from ROGAINE (some skin damage from taping is still healing).

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

R hamstring definitely needs some extra attention

Monday Aug 17, 2009 #

cycling (commute) 40:30 [2] 15.0 km (2:42 / km) +100m 2:37 / km
slept:8.0 weight:153lbs

Sunday Aug 16, 2009 #

cycling (commute) 40:00 [2] 10.0 km (4:00 / km) +80m 3:51 / km

Saturday Aug 15, 2009 #

trail run (easy) 40:00 [2] 7.8 km (5:08 / km) +80m 4:53 / km
slept:8.0 weight:153lbs shoes: Adidas Kanadia Trail

easy run in Forest Park with Z-man - 2 long horse loops in 16 min each, legs are slow, hips and back are so-so. Hot day ~90F.

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

Thursday Aug 13, 2009 #

cycling (commute) 40:00 [2] 15.0 km (2:40 / km) +100m 2:35 / km
slept:8.0 weight:154lbs

Most of the swelling is gone from feet, some minor Achilles tendon pain

C • Sunday 3

Wednesday Aug 12, 2009 #

cycling (commute - work) 20:00 [2] 7.5 km (2:40 / km) +35m 2:36 / km

Achilles tendon feels better today, I can walk without limping.

C • Recovery 4

cycling (commute-home) 19:30 [2] 7.5 km (2:36 / km) +65m 2:30 / km

Tuesday Aug 11, 2009 #

cycling (commute - work) 19:30 [2] 7.5 km (2:36 / km) +35m 2:32 / km

cycling (commute - home) 25:00 [2] 9.0 km (2:47 / km) +65m 2:41 / km

Monday Aug 10, 2009 #

cycling (commute - work) 20:12 [2] 7.5 km (2:42 / km) +35m 2:38 / km
slept:8.0 weight:154lbs (injured)

Went to work by bike, since walking is not an easy task now, after all muscle stiffness is gone I am left with Achilles tendinitis on R. side. Hot day today, used Dmitriy's advice to stay in high gear all the time, worked for me OK, I was mostly standing to push pedals

C • Salt? 7

cycling (commute - home) 20:39 [2] 7.5 km (2:45 / km) +65m 2:38 / km

Sunday Aug 9, 2009 #

Orienteering race (ROGAINE) 10:30:00 [2] *** 47.0 km (13:24 / km) +715m 12:27 / km
ahr:115 max:135 spiked:13/15c shoes: Asics Gel-Kahana trail

ROGAINE Part 2 - started OK after 2 hrs camp stop but then hit 82 in overgrown clear cut area and lost 1.5 hrs at night on various problems with that area. Went to 72 instead (not planned). No major problems to the end after that, but the plans were scrambled due to lost time earlier, so we missed some key easy points late in the game and had a 9 km unproductive run to base camp-finish. Lost to two teams (22 point to first, cheapest control was 24 points :) . I was very stiff for the rest of the day, but fine in the morning on Monday.
Now, after post race analyzes, I am still surprised that our average speed for parts one and two was the same; if not for 1 hr of of time lost on 82, the both halves would be symmetrical, despite the feeling of moving slower. The points production suffered though.

C • 82 3

Saturday Aug 8, 2009 #

Event: CNYO's 19th Annual Rogaine

Orienteering race (ROGAINE) 10:30:00 [2] ** 51.0 km (12:21 / km) +935m 11:19 / km
ahr:126 max:155 spiked:20/22c slept:7.0 shoes: Puma - Narabota XC Green

First part of the ROGAINE with Speedy: almost perfect: lost may be 15 min total in small navigational errors, almost no mechanical issues.