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Training Log Archive: Casanze

In the 7 days ending Dec 1:

activity # timemileskm+m
  Run11 6:36:59 49.01(8:06) 78.87(5:02) 857
  Gym4 3:00:00
  Orienteering 3 1:35:50 11.68(8:12) 18.8(5:06) 34985c
  Swim 2 1:10:00 1.24(56:20) 2.0(35:00)
  Core 4 42:30
  Indoor Aerobic2 20:00
  Total18 13:25:19 61.93 99.67 120685c

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MoTuWeThFrSaSu

Sunday Dec 1 #

9 AM

Run warm up/down 23:37 [1] 4.6 km (5:08 / km) +84m 4:42 / km
shoes: IROCK

10 AM

Orienteering race 37:07 [4] *** 6.3 km (5:53 / km) +154m 5:15 / km
26c shoes: IROCK

Muchos fallos , tontos y no tan tontos del mapa
4-5 minutos
Mucho que corregir , salí descentrado y físicamente algo cansado
11 AM

Run 31:09 [2] 6.1 km (5:06 / km) +173m 4:28 / km
shoes: Slab long runs

Añadir kilómetros por que es domingo y habrá que sumar más

Saturday Nov 30 #

Orienteering race 28:41 [5] *** 6.3 km (4:33 / km) +100m 4:13 / km
22c shoes: IROCK

Good race , just a mistake in a green that i shoulnd´t try to pass, 45 sec lost there but the rest good tecnicaly , can impruve a lot talking physicaly , legs where tired , and also need to sleep a few more hours per day to get back to that rest feeling
10 AM

Run warm up/down 26:04 [1] 4.1 km (6:21 / km) +30m 6:08 / km
shoes: IROCK

8 PM

Core 10:00 [1]

Gym 1:00:00 [1]

Indoor Aerobic 10:00 [1]

Friday Nov 29 #

7 AM

Run 1:02:34 [2] 12.1 km (5:10 / km) +135m 4:54 / km
shoes: Gosht12

I´m dead, need the rest of the day to recup , for tomorrow´s middel distance

Thursday Nov 28 #

Swim 10:00 [1] 1.0 km (10:00 / km)

9 AM

Core 12:00 [1]

Gym 50:00 [3]

Run 30:08 [1] 6.04 km (4:59 / km) +85m 4:40 / km
shoes: Gosht12

Run 30:00 [1] 6.0 km (5:00 / km) +45m 4:49 / km
shoes: Gosht12

6 PM

Run warm up/down 32:32 [1] 5.6 km (5:49 / km) +20m 5:42 / km

7 PM

Run intervals 27:53 [4] 6.23 km (4:29 / km)

3x4x400
Rec 1´between and 2´per one big group, feeling sick , not good speedn after a hard day of moving and working.

1:10 medium of the pace

Wednesday Nov 27 #

11 AM

Swim 1:00:00 [1] 1.0 km (1:00:00 / km)

5 PM

Run warm up/down 22:30 [1] 4.1 km (5:29 / km) +110m 4:50 / km
shoes: IROCK

Orienteering 30:02 [3] *** 6.2 km (4:51 / km) +95m 4:30 / km
37c shoes: IROCK

Good, feeling great tecnicaly , but i took the maps of the girls , so de distance wasn´t the one thata i have should done, but the maps that i took , went well , so nothing more to say.

First a passage , and then a multi-tecnic maps , with contours, control piking...

Tuesday Nov 26 #

5 PM

Run warm up/down 40:00 [1] 7.6 km (5:16 / km) +35m 5:09 / km
shoes: Gosht12

6 PM

Run intervals 30:00 [4] 8.3 km (3:37 / km)
shoes: Gosht12

Another one , 15( 1´Fast +1 Slow)

Fast 3:20
Slow 4:00

Didn´t feel well at all , my stomach was a little bit crazy , but i go throw that pain until the end , but just a couple of second after stop , was needed a super fast sprint to the toilet...

Monday Nov 25 #

9 AM

Gym 45:00 [2]

Dinamic

Indoor Aerobic 10:00 [1]

Core 5:30 [1]

5 PM

Run 40:32 [1] 8.1 km (5:00 / km) +140m 4:36 / km
shoes: Gosht12

6 PM

Core 15:00 [1]

Want to have abs for the ladys , hahaahah

Gym (Arms ) 25:00 [1]

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