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Training Log Archive: Alvaro Prieto

In the 7 days ending Apr 14, 2016:

activity	#	time	miles		km		+m
Running	9	5:32:19	41.33	(8:02)	66.52	(5:00)	135
Football	2	2:00:00
Orienteering	3	1:55:24	11.09	(10:24)	17.85	(6:28)	475	50 /	53c	94%
Stationary Bike	2	1:20:00
Night Orienteering	1	1:09:26	8.46	(8:13)	13.61	(5:06)	285	21 /	22c	95%
Six Pack Workout	4	40:00
Gym	1	30:00
Stretching	1	10:00
Total	19	13:17:09	60.88		97.98		895	71 /	75c	94%

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Thursday Apr 14, 2016 #

8 PM

Running warm up/down 40:00 [1] 7.5 km (5:20 / km) +60m 5:08 / km
shoes: Salomon S-Lab

9 PM

Night Orienteering (Mass-start ) 1:09:26 [4] ** 13.61 km (5:06 / km) +285m 4:37 / km
spiked:21/22c shoes: Salomon S-Lab

Mass-start night training with Greg, Rorri, Indomitus and lechones. Forked legs from 12.1km to 12.3km. There werent markers or bands so we had to spike the controls with our own cofidence. Nice to run close to Indomitus simulating a relay leg (Now I can say that his dog is strong).

http://kartarkiv.turebergsif.se/show_map.php?user=...

C • to much tanga dese i think 1

11 PM

Six Pack Workout 10:00 [3]
shoes: Nike Vomero 31

Wednesday Apr 13, 2016 #

6 PM

Running 55:00 [2] 11.15 km (4:56 / km) +60m 4:48 / km
shoes: Nike Vomero 31

Running intervals 17:45 [4] 2.4 km (7:24 / km) +15m 7:10 / km
shoes: Nike Vomero 31

6x400 in Casa de campo at 85-90% with 2 mins recovery. The first, third and fifth interval were in uphill and the rest in downhill. The first was too slow but the rest were ok. Didnt suffer too much going at 90% FC but was a nice training for the heart.

1.- 1:16
2.- 1:10
3.- 1:13
4.- 1:09
5.- 1:13
6.- 1:08

7 PM

Gym 30:00 [3]
shoes: Nike Vomero 31

10' stationary bike + 10' six pack workout + 10' legs workout

8 PM

Football 1:00:00 [3]

Tuesday Apr 12, 2016 #

4 PM

Running warm up/down 15:00 [1] 3.0 km (5:00 / km)
shoes: Nike Vomero 31

5 PM

Orienteering (Multitechnique) 45:08 [3] *** 7.55 km (5:59 / km) +115m 5:33 / km
spiked:9/10c shoes: VJ Irock

Corridor + follow the line + windows + long leg + control picking

http://kartarkiv.turebergsif.se/show_map.php?user=...

7 PM

Running 20:00 [1] 4.0 km (5:00 / km)
shoes: Nike Vomero 31

Stationary Bike 30:00 [3]
shoes: Nike Vomero 31

Monday Apr 11, 2016 #

4 PM

Running 1:20:00 [2] 17.1 km (4:41 / km)
shoes: Nike Vomero 31

Long run at easy pace in my parents home.

9 PM

Six Pack Workout 10:00 [3]
shoes: Nike Vomero 31

Stretching 10:00 [3]
shoes: Nike Vomero 31

Sunday Apr 10, 2016 #

5 PM

Football 1:00:00 [1]

6 PM

Running 30:00 [3] 7.0 km (4:17 / km)
shoes: VJ Bold

Today was supposed to be a long distance training but I was too tired by having slept bad so instead of that I decided to play football and running a bit.

C • trout 1

9 PM

Six Pack Workout 10:00 [3]
shoes: Nike Vomero 31

Saturday Apr 9, 2016 #

11 AM

Running warm up/down 20:00 [1] 4.0 km (5:00 / km)
shoes: VJ Bold

Orienteering (Peguerinos Middle ) 33:42 [4] *** 5.3 km (6:22 / km) +150m 5:34 / km
spiked:22/22c shoes: VJ Bold

Nice middle course in the rocky part of Peguerinos with a big amount of controls and challenging. Clean race.

http://kartarkiv.turebergsif.se/show_map.php?user=...

C • que bueno eres tio clean ra... 3

12 PM

Orienteering (Peguerinos Middle - New m) 36:34 [5] *** 5.0 km (7:19 / km) +210m 6:03 / km
spiked:19/21c shoes: VJ Bold

New map maked by Olli-markus Taivanen and nice one. There were two types of mapmaking criteria. I managed to perfom well almost all the course except in the last controls where I made 1' mistake due to lack of concentration.

http://kartarkiv.turebergsif.se/show_map.php?user=...

C • Hueles fatal y eres un hijo... 2

Friday Apr 8, 2016 #

5 PM

Running 40:00 [2] 8.37 km (4:47 / km)
shoes: Nike Vomero 31

6 PM

Running intervals (10x200) 14:34 [4] 2.0 km (7:17 / km)
shoes: Nike Vomero 31

10x200 at 85-90% FC
1-32
2-34
3-34
4-34
5-33
6-34
7-34
8-34
9-33
10-32

Stationary Bike 50:00 [3]
shoes: Nike Vomero 31

7 PM

Six Pack Workout 10:00 [3]
shoes: Nike Vomero 31

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