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Training Log Archive: Alvaro Prieto

In the 7 days ending Jan 21, 2017:

activity	#	time	miles		km		+m
Running	7	3:16:17	24.92	(7:53)	40.1	(4:54)	260
Orienteering	3	2:13:28	14.04	(9:30)	22.6	(5:54)	615
Football	1	1:10:00
Gym	1	1:00:00
Six Pack Workout	4	40:00
Stretching	3	30:00
Total	13	8:49:45	38.96		62.7		875

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Saturday Jan 21, 2017 #

11 AM

Running warm up/down 15:00 [1] 2.4 km (6:15 / km) +30m 5:53 / km
shoes: VJ Bold

Orienteering (Cercedilla) 1:09:35 [3] 9.7 km (7:10 / km) +410m 5:55 / km
shoes: Nike Vomero 31

1st map - 39'50'' - 5.4km
2nd map - 29'45'' - 4.3km

Friday Jan 20, 2017 #

11 AM

Running 40:00 [3] 8.6 km (4:39 / km) +20m 4:36 / km
shoes: Nike Vomero 31

Six Pack Workout 10:00 [3]

12 PM

Stretching 10:00 [3]

Thursday Jan 19, 2017 #

11 AM

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

Orienteering intervals (Sprint intervals CDC) 21:43 [5] 5.2 km (4:11 / km) +25m 4:05 / km
shoes: VJ Sarva

6:13 mins (1.4km)
5:44 mins (1.4km)
5:14 mins (1.2km)
4:32 mins (1.15km)

Wednesday Jan 18, 2017 #

12 PM

Running warm up/down 20:00 [1] 3.0 km (6:40 / km)
shoes: Nike Vomero 31

Orienteering (Loops) 42:10 [4] 7.7 km (5:29 / km) +180m 4:54 / km
shoes: Salomon S-Lab

8 PM

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

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

Tuesday Jan 17, 2017 #

11 AM

Running intervals 40:00 [4] 8.7 km (4:36 / km) +80m 4:24 / km
shoes: Nike Vomero 31

Fartlek 10' easy pace (4:50/km)- 10' standard pace (4:25/km) - 10' high speed (3:40/km) - 10' easy pace (4:50/km)

Running hills 6:00 [5] 1.7 km (3:32 / km) +100m 2:44 / km

6x1min (1:30min rec)

12 PM

Gym 1:00:00 [3]

Monday Jan 16, 2017 #

4 PM

Football 1:10:00 [3]

5 PM

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

Sunday Jan 15, 2017 #

9 AM

Running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Nike Vomero 31

10 AM

Running 20:17 [5] 5.7 km (3:34 / km) +30m 3:28 / km
shoes: Nike Vomero 31

I ran Vuelta Pedestre Tres Cantos. I didnt sleep well and to add I was late in the race, arriving only 5 minutes before the start. So I couldnt warm up and focus properly, just took off my clothes and went to the start line.

I started in the front with the leading group until km2, then I was passed by 4 triathletes and kept the pace they put. In the km4 I started pushing hard (because in the info the course length was about 5km), and passed the group taking the first position. Suddenly I saw the km5 and realised it was gonna be longer than expected so my attack was useless. I went to pieces and again was passed by the four triathletes. In the last sprint I was able to pass one of them and almost another.

Finally I took the fourth place, 2" behind the third and 15" behind the winner.

Running warm up/down 30:00 [1] 5.0 km (6:00 / km)
shoes: Nike Vomero 31

At least I could cool down.

11 PM

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

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

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