Training Archive: GregBalterIn the 7 days ending 2008-06-29:
| [csv] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||
|
|
|
|
|
|
| ||||||||||
| M | T | W | H | F | S | S | ||||||||||
Sunday Jun 29 | ||
| Orienteering (control placement, etc) 50:00 [2] ***** 6 km (8:20 / km) +130m 7:31 / km | |
| spiked:8/9c slept:6.0 shoes: Puma - Narabota XC Green | ||
| to the start and back to parking + control hanging | ||
| Orienteering (middle) 32:25 [4] ***** 4 km (8:06 / km) +145m 6:52 / km | |
| spiked:13/15c shoes: Puma - Narabota XC Green | ||
| Ran my training course, picking up controls in order | ||
middle - Splits | ||
Saturday Jun 28 | ||
| Event: WMOC 2008 | ||
| road run warm up/down 30:00 [2] 5.5 km (5:27 / km) +50m 5:13 / km | |
| ahr:138 max:153 slept:5.5 shoes: Adidas Supernova Light 6 | ||
| before and after the road race | ||
| road run race 31:25 [5] 5.0 mi (6:16 / mi) +65m 3:45 / km vdot: 52.7 | |
| ahr:168 max:174 shoes: Adidas Supernova Light 6 | ||
| Even effort on a hot and humid day:
6:08 6:02 (down hill) 6:19 6:37 (up hill) 6:19 New PR for 5 miles, but not yet at 31:15 goal. | ||
| C • woot woot 1 | ||
Friday Jun 27 | ||
| road run (commute) 36:36 [3] 7.9 km (4:38 / km) +35m 4:32 / km | |
| slept:6.5 shoes: Nike Air Pegasus 2006 | ||
| clouds made this running much more pleasant than if the sun was out on this humid day | ||
| Note | |
| once a year I take a picture of my running shoes collection - not too many changes from last year - 3 new pairs - 2 retired | ||
| C • I would take ICEBUGS any day... 1 | ||
Thursday Jun 26 | ||
| strength workout (2x14 circuit) 42:00 [1] | |
| slept:9.5 | ||
| Late evening workout: legs, back, upper body, abs. | ||
| stretching warm up/down (back) 10:00 [0] | |
Wednesday Jun 25 | ||
| trail run (easy-T) 54:43 | |
| ahr:152 max:167 slept:9.0 shoes: Nike Air Pegasus 2006 | ||
| 5 loops in Forest Park - horse trails are clean from fallen trees:
8:38 (147), 8:33 (148), 7:57 (155), 7:53 (159), 7:34 (163) Nice warm summer day, felt good, last loop was moderate effort. | ||
| stretching warm up/down (laegs + back) 10:00 [0] | |
Tuesday Jun 24 | ||
| trail run warm up/down 30:46 [2] 6 km (5:08 / km) +55m 4:54 / km | |
| ahr:142 max:152 slept:8.0 weight:151lbs shoes: Adidas Supernova Light 6 | ||
| C • CNYO rogaine? 4 | ||
| intervals hills (7x450-up/350) 28:50 | |
| ahr:150 max:169 | ||
| 1:48 / 2:34
1:43 / 2:37 1:42 / 2:40 1:42 / 3:18 1:44 / 2:45 1:44 / 2:49 1:42 | ||
Monday Jun 23 | ||
| stretching warm up/down (back + legs) 15:00 [0] | |
