Training Archive: GregBalterIn the 7 days ending 2007-06-10:
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| M | T | W | H | F | S | S | |||||||||
Sunday Jun 10 | ||
| Event: Crandalls Park Sprints | ||
| trail run warm up/down (+ stretching) 10:00 [2]1.2 km (8:20 / km) | |
| ahr:144 max:161 slept:7.0 shoes: VJ-Integrators-2006 | ||
| Orienteering (Green) 39:27 [4]**** 5 km (7:53 / km) | |
| ahr:160 max:170 spiked:11/14c shoes: VJ-Integrators-2006 | ||
| Green at WCOC new map - Crandals Park - nice area and decent mapping by Clint; some base map running :), lost ~ 5 min on two errors, biggest one # 12 - ~ 4 min being overconfident - happy with terrain running - it felt easy. | ||
| Orienteering (Sprint) 16:56 [4]**** 3 km (5:39 / km) +45m 5:15 / km | |
| ahr:162 max:170 spiked:8/10c shoes: VJ-Integrators-2006 | ||
| had some minor hasitations on 1,2,9 no more them 30 sec in total and nice flow after 2. | ||
| Orienteering (sprint) 20:07 [4]**** 3.1 km (6:29 / km) +70m 5:50 / km | |
| ahr:160 max:170 spiked:7/8c shoes: VJ-Integrators-2006 | ||
| felt tired on a last one - did not have crisp naviration, but still survived with 1 - 30 sec error on 6 and couple of hasitations for another 30 sec in total; this one felt like a part of a middle course. | ||
Sprint A - Splits | ||
Sprint B - Splits | ||
Green - Splits | ||
Thursday Jun 7 | ||
| trail run (easy) 59:49 [2]11.2 km (5:20 / km) +200m 4:54 / km | |
| ahr:143 max:154 slept:7.5 shoes: Nike Air Pegasus 2006 | ||
| easy run in FP on a great day for running, it almost felt like Laramie in the summer, incorporated 4 "hilly loops" @ 6:47-6-58 ea | ||
| stretching warm up/down (+ strength) 20:00 [1] | |
| needed it after yesterday's intervals | ||
Wednesday Jun 6 | ||
| trail run warm up/down 48:28 [2]7.8 km (6:13 / km) +60m 5:59 / km | |
| ahr:140 max:172 slept:8.5 shoes: Nike Air Pegasus 2006 | ||
| To FP and back plus between intervals; nice running weather ~ 65F no humidity | ||
| intervals intervals (5x640/580 uphill) 12:31 [5]3.2 km (3:55 / km) +75m 3:30 / km | |
| ahr:157 max:172 shoes: Nike Air Pegasus 2006 | ||
| first real speed workout after back injury - legs felt great, back was so-so, stretched it for 10-15 sec after each interval. Times:
time AvgHR MaxHR 2:32 - 157 - 167 4:30 - 133 - 167 2:29 - 157 - 169 4:00 - 139 - 169 2:31 - 157 - 168 4:00 - 137 - 169 2:28 - 159 - 171 4:01 - 137 - 172 2:31 - 158 - 170 | ||
| C • Paris 5 | ||
| stretching warm up/down (+ stretching) 10:00 [1] | |
Tuesday Jun 5 | ||
| trail run (easy-T) 35:34 [3]7.4 km (4:48 / km) +90m 4:32 / km | |
| ahr:153 max:158 slept:8.0 shoes: Asics DS Trainer X | ||
| 4 loops in FP: 8:33 (152), 8:14 (156), 8:03 (159), 7:46 (164). Felt good today, nice weather for running. | ||
| trail run tempo 15:49 [4]3.6 km (4:24 / km) +50m 4:06 / km | |
| ahr:162 max:167 shoes: Asics DS Trainer X | ||
| T part of a run | ||
| stretching warm up/down (+ strength) 10:00 [1] | |