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Training Log Archive: Alvarocasado

In the 7 days ending Jan 19:

activity # timemileskm+m
  Run15 8:39:16 62.59(8:18) 100.73(5:09) 1855
  Gym2 1:35:00
  Core 6 1:00:00
  Orienteering 2 54:15 8.26(6:34) 13.3(4:05) 26544 /48c91%
  Total19 12:08:31 70.85 114.03 212044 /48c91%

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MoTuWeThFrSaSu

Sunday Jan 19 #

10 AM

Run 58:21 [2] 12.06 km (4:50 / km) +170m 4:31 / km
shoes: Gosht12

Jog after yesterday´s long run and tomorrow start of training camp in portugal, preparing NAOM2020
Have done 10x15´uphill
7 PM

Core 10:00 [1]

Saturday Jan 18 #

1 PM

Run long 2:06:09 [3] 21.75 km (5:48 / km) +1014m 4:42 / km
shoes: Slab XA amphib2

Good long run, super enjoable going to the summits that i used to, and the fog make it like a magic forest on the way down

Friday Jan 17 #

8 AM

Run 21:03 [1] 4.39 km (4:48 / km) +60m 4:29 / km
shoes: Gosht12

4 PM

Run warm up/down 17:50 [2] 3.42 km (5:13 / km) +80m 4:40 / km
shoes: Gosht12

Orienteering intervals 13:54 [4] *** 4.0 km (3:29 / km) +65m 3:13 / km
spiked:25/27c shoes: Gosht12

3 sprint intervals (1-1.2km) 150´sec between of rec

Throw the center of madrid, there was a lot of people walking, so it was a obtacule race.Funny with the group but was hard to keep the pace, i hope i will feel better the next days.Made 2 mistakes of routechoice in the first interval, wasn´t enought focus and don´t want to go behind the other guys and take my own choice, but if that makes me lost time, is not the best idea.
5 PM

Core 10:00 [1]
shoes: Gosht12

Run warm up/down 20:10 [1] 3.7 km (5:27 / km) +25m 5:16 / km
shoes: Gosht12

Thursday Jan 16 #

8 AM

Run (BBA) 41:43 [1] 8.54 km (4:53 / km) +110m 4:35 / km
shoes: Gosht12

6 PM

Run 30:54 [1] 6.36 km (4:52 / km) +80m 4:34 / km
shoes: Gosht12

Pre-gym jog , finish the exams is time to star training and resting well again
7 PM

Core 10:00 [1]

Gym 45:00 [2]
shoes: Gosht12

Wednesday Jan 15 #

7 AM

Run (BBA) 22:33 [1] 4.4 km (5:07 / km) +60m 4:48 / km
shoes: Gosht12

5 PM

Run warm up/down 20:30 [2] 4.2 km (4:53 / km) +20m 4:46 / km
shoes: Gosht12

6 PM

Run warm up/down 11:00 [1] 1.7 km (6:28 / km)
shoes: Gosht12

Run 34:00 [4] 7.5 km (4:32 / km)
shoes: Gosht12

Good session, knowing that i´m not in my best physical condition, the main reason was a not enought rest, exams are hard.

(2000 rec180)-2(1000 rec150)-4(500 rec120)
Times 6:20-3:00-2:59-1:27-1:25-1:24-1:22

The rest between was hight, don´t think I´m a monster on the track
7 PM

Core 10:00 [1]
shoes: Gosht12

Tuesday Jan 14 #

6 AM

Run (BBA) 21:40 [2] 4.41 km (4:55 / km) +50m 4:39 / km
shoes: Gosht12

Core 8:00 [1]

4 PM

Run warm up/down 12:30 [1] 2.0 km (6:15 / km) +40m 5:41 / km
shoes: Gosht12

5 PM

Run warm up/down 9:00 [1] 1.5 km (6:00 / km) +28m 5:29 / km
shoes: IROCK

Orienteering 40:21 [4] *** 9.3 km (4:20 / km) +200m 3:55 / km
spiked:19/21c shoes: IROCK

Good speed and also really fun , made a couple of mistakes at the beggining, as always not enought cotrol of my compass.High speed in one map of rocks and big open areas of high trees, clean ground, also was easy to keep that speed without made a huge effort.

Monday Jan 13 #

7 AM

Run (BBA) 41:53 [2] 8.6 km (4:52 / km) +90m 4:38 / km
shoes: Gosht12

5 PM

Core 12:00 [1]

Run 30:00 [1] 6.2 km (4:50 / km) +28m 4:44 / km
shoes: Gosht12

6 PM

Gym 50:00 [2]
shoes: Gosht12

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