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Training Log Archive: Alvaro Prieto

In the 7 days ending Nov 25, 2017:

activity # timemileskm+m
  Running9 3:48:30 28.92(7:54) 46.55(4:55) 40
  Orienteering4 2:31:08 19.9(7:36) 32.02(4:43) 510
  Gym3 2:30:00
  Swimming1 1:00:00
  Stationary Bike1 55:00
  Six Pack Workout3 30:00
  Night Orienteering1 28:09 3.04(9:15) 4.9(5:45) 10017 /19c89%
  Stretching2 20:00
  Total14 12:02:47 51.87 83.47 65017 /19c89%
  [1-5]13 11:52:47

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SuMoTuWeThFrSa

Saturday Nov 25, 2017 #

10 AM

Running warm up/down 10:00 [1] 1.7 km (5:53 / km)
shoes: Nike Vomero 31

Orienteering race (Ciudad rodrigo long) 1:09:04 [5] 14.4 km (4:48 / km) +250m 4:25 / km
shoes: VJ Bold

4 PM

Running warm up/down 10:00 [1] 1.85 km (5:24 / km)
shoes: Nike Vomero 31

Orienteering race (Ciudad rodrigo sprint ) 11:24 [5] 2.92 km (3:54 / km) +50m 3:36 / km
shoes: VJ Sarva

Friday Nov 24, 2017 #

11 AM

Swimming 1:00:00 [3]

Running 35:00 [3] 8.0 km (4:23 / km)
shoes: Nike Vomero 31

Thursday Nov 23, 2017 #

11 AM

Running 45:00 [3] 9.6 km (4:41 / km) +20m 4:38 / km
shoes: Nike Vomero 31

40' easy (4'35''/km-4'50''/km) and 10' medium pace (3'50''-4'10'')

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

12 PM

Stretching 10:00 [0]
shoes: Nike Vomero 31

Wednesday Nov 22, 2017 #

11 AM

Running warm up/down 30:00 [1] 4.7 km (6:23 / km)
shoes: Nike Vomero 31

Running intervals 8:30 [5] 3.0 km (2:50 / km) +20m 2:45 / km
shoes: Nike Vomero 31

15x200 (1'25'' recovery).

We did it on CDC and some intervals had uphills and other downhill. Anyway the ground was only sand. The average pace was 34'/200m. Although we did some in 32-32 and 35.
12 PM

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

8 PM

Running warm up/down 10:00 [1] 1.7 km (5:53 / km)
shoes: Salomon S-Lab

Night Orienteering 28:09 [3] **** 4.9 km (5:45 / km) +100m 5:13 / km
spiked:17/19c shoes: Salomon S-Lab

In my opinion, a difficult training. The night orienteering season is welcome anyway :)

Tuesday Nov 21, 2017 #

11 AM

Running warm up/down 20:00 [1] 3.5 km (5:43 / km)
shoes: Salomon S-Lab

Orienteering (Boadilla navigation) 53:31 [4] ** 10.4 km (5:09 / km) +150m 4:48 / km
shoes: Salomon S-Lab

5 PM

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

Monday Nov 20, 2017 #

6 PM

Stationary Bike 55:00 [2]
shoes: Nike Vomero 31

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

7 PM

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

Sunday Nov 19, 2017 #

11 AM

Running warm up/down 20:00 [1] 3.5 km (5:43 / km)
shoes: Nike Vomero 31

Orienteering (Sprint) 17:09 [4] * 4.3 km (3:59 / km) +60m 3:44 / km
shoes: VJ Sarva

Felt heavy as the previous day. Dont know what happened to my body this weekend.
12 PM

Running 40:00 [3] 9.0 km (4:27 / km)
shoes: Nike Vomero 31

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

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

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