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Training Archive: GregBalter

In the 7 days ending 2008-03-09:

activity # timemileskm+m
  intervals1 1:15:00 8.7(8:37) 14.0(5:21) 210
  Orienteering2 55:30 5.41(10:15) 8.7(6:22) 19548 /50c96%
  trail run1 51:06 6.77(7:32) 10.9(4:41) 200
  road run2 49:10 5.28(9:18) 8.5(5:47) 135
  strength workout1 40:00
  stretching2 20:00
  Total9 4:50:46 26.16 42.1 74048 /50c96%
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MTWHFSS

Sunday Mar 9

road run warm up/down 28:10 [2] 5 km (5:38 / km) +100m 5:07 / km
ahr:134 max:151 slept:8.0 weight:149lbs shoes: Asics Gel-Kahana trail
to Forest park and back after O-training
Orienteering (middle) 27:53 [4] *** 4.5 km (6:12 / km) +95m 5:36 / km
ahr:157 max:164 spiked:23/25c
Test course run in reverse order - made 2 min of errors
Orienteering (middle) 27:37 [3] *** 4.2 km (6:35 / km) +100m 5:53 / km
ahr:154 max:161 spiked:25/25c shoes: Asics Gel-Kahana trail
lesser effort - run mostly on memory in normal order
stretching warm up/down (back) 10:00 [0]

Middle Distance - Splits

Saturday Mar 8

intervals hills (8x450/420) 1:15:00 14 km (5:21 / km) +210m 4:59 / km
slept:8.5 shoes: Asics DS Trainer IX
uphill intervals in Forest Park with Z-man and Kseniya - very humid:
1:36 / 2:39
1:42 / 2:52
1:40 / 2:52
1:41 / 2:55
1:45 / 2:55
1:43 / 3:00
1:44 / 2:44
1:43 / 2:50
11 m climb for 450 m
After 1-st interval with fresh legs, it felt like hard work. Recovery is fine, no aftereffects.

Friday Mar 7

road run warm up/down (commute) 21:00 [2] 3.5 km (6:00 / km) +35m 5:43 / km
slept:9.0 shoes: Asics Gel-Kayano-XII-2006

Thursday Mar 6

Note
(rest day)
Starting antibiotics treatment for H-pylori - 14 days
C • Get better, let's hope it'l... 9
C • Should I bring a fire extinquisher instead? 1

Tuesday Mar 4

trail run (easy-T) 51:06 10.9 km (4:41 / km) +200m 4:18 / km
ahr:155 max:167 slept:8.0 shoes: Asics Gel-Kahana trail
3 long horse loops in Forest Park: 14:38 (153), 14:20 (155), 13:50 (160)
legs felt a little slow in the beginning, then fine - Knee is OK, close to 100%.
stretching warm up/down (legs, back) 10:00 [0]

Monday Mar 3

strength workout (2x11 circuit + stretching) 40:00 [1]
slept:8.0 weight:150lbs
upper body, abs, back, legs


 

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