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Training Log Archive: Alvaro Prieto

In the 7 days ending Oct 4, 2017:

activity # timemileskm+m
  Running8 3:43:41 25.62(8:44) 41.23(5:25) 897
  Gym2 2:20:00
  Orienteering3 1:46:45 12.64(8:27) 20.35(5:15) 34060 /63c95%
  Cross training2 1:05:00
  Swimming1 1:00:00
  Six Pack Workout2 20:00
  Stretching2 18:00
  Total14 10:33:26 38.27 61.58 123760 /63c95%
  [1-5]14 10:23:26

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ThFrSaSuMoTuWe

Wednesday Oct 4, 2017 #

11 AM

Running warm up/down 30:00 [2] 6.25 km (4:48 / km)
shoes: Nike Vomero 31

Running intervals 4:35 [5] 1.6 km (2:52 / km) +15m 2:44 / km
shoes: Nike Vomero 31

8x200m in forest. Around 34'-35'
12 PM

Gym 1:10:00 [3]
shoes: Nike Vomero 31

Running intervals 50 [4] 0.3 km (2:47 / km)
shoes: Nike Vomero 31

10 PM

Cross training 20:00 [4]

C • Nice one 3

Tuesday Oct 3, 2017 #

11 AM

Running long (Jarosa) 1:17:26 [3] 12.2 km (6:21 / km) +644m 5:01 / km
shoes: Salomon S-Lab

We went from the lake of Jarosa to the border with Segovia in the top of the hill. Antoñico joined us and made 'more fun' the training, taking us to our limit in the uphill.

It is amazing how easy seem to him this kind of training. I was able to keep his speed all the time but I was struggling. Meanwhile I was looking at him and seemed to be fresh.

We made a huge gap to the group of Carlos, Rorri, Juaker, Rojas and my sister. Casado and Miguel Garrido resisted a bit and were 'only' between 50-100m away from us.
7 PM

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

Stretching 8:00 [3]
shoes: Nike Vomero 31

Monday Oct 2, 2017 #

9 AM

Swimming 1:00:00 [2]

10 AM

Six Pack Workout 10:00 [1]

Stretching 10:00 [0]

Stretch to recover muscles from intensity trainings of the weekend.

Sunday Oct 1, 2017 #

10 AM

Running warm up/down 15:00 [1] 2.6 km (5:46 / km) +20m 5:33 / km
shoes: VJ Bold

Orienteering race (Cross Alpedrete) 30:49 [5] ** 6.7 km (4:36 / km) +140m 4:10 / km
spiked:19/21c shoes: VJ Bold



Pretty fast map. Not very difficult controls. I only lost over 1 minute between control 1. 9, 10 and 13.
5 PM

Cross training 45:00 [3]

Saturday Sep 30, 2017 #

11 AM

Running warm up/down 20:00 [1] 3.3 km (6:04 / km) +48m 5:39 / km
shoes: Salomon S-Lab

Orienteering (Middle Pinar de las Arena) 27:16 [5] *** 5.85 km (4:40 / km) +80m 4:22 / km
spiked:19/20c shoes: Salomon S-Lab

Mass-start with Lázaro. Middle only contours with forking. Lázaro had a shorter (-600m) leg so we were able to be at the same time fighting in the forest. Nice to check that he keeps running at fast pace.

12 PM

Orienteering warm up/down 48:40 [2] *** 7.8 km (6:14 / km) +120m 5:48 / km
spiked:22/22c shoes: Salomon S-Lab

Cooling down with my sister after the Middle. It was a training of long legs just to relax the mind and navigate (of course to recover the muscles).

Friday Sep 29, 2017 #

11 AM

Running 40:00 [3] 8.5 km (4:42 / km) +150m 4:19 / km
shoes: Nike Vomero 31

30' easy (4:50-5:00/km) - 10' medium (3:50-4:15/km)

Gym 1:10:00 [3]
shoes: Nike Vomero 31

1 PM

Running intervals 50 [4] 0.3 mi (2:47 / mi)
shoes: Nike Vomero 31

A 300m interval after gym

Thursday Sep 28, 2017 #

8 PM

Running warm up/down 35:00 [1] 6.0 km (5:50 / km) +20m 5:44 / km
shoes: Nike Vomero 31

I had no time to train in the morning so I decided to run for a while at very low speed to recover the muscles from gym.

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