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Training Log Archive: Alvarocasado

In the 7 days ending Feb 2, 2020:

activity	#	time	miles		km		+m				load
Run	13	7:00:03	52.88	(7:57)	85.1	(4:56)	1007				187.5
Orienteering	2	2:03:32	11.87	(10:25)	19.1	(6:28)	803	40 /	48c	83%	106.1
Indoor Aerobic	1	1:00:00									18.0
S/C	5	57:00									8.6
Total	20	11:00:35	64.75		104.2		1810	40 /	48c	83%	320.1

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Sunday Feb 2, 2020 #

10 AM

Run warm up/down 19:40 [2] 3.1 km (6:21 / km) +70m 5:42 / km
shoes: IROCK3

11 AM

Orienteering race 36:16 [5] **** 5.5 km (6:36 / km) +190m 5:37 / km
spiked:18/22c shoes: IROCK3

Was funny the race overall.Couple of mistakes at the begging of the race.Fall in the middle and my map have broken in the middle where the course was painted :( .But that wasn´t the main reason of my fails.

Run warm up/down 10:00 [1] 1.4 km (7:09 / km) +25m 6:33 / km
shoes: IROCK3

Saturday Feb 1, 2020 #

10 AM

Run warm up/down 15:22 [1] 2.4 km (6:24 / km) +110m 5:13 / km
shoes: IROCK

11 AM

Orienteering race 1:27:16 [4] *** 13.6 km (6:25 / km) +613m 5:14 / km
spiked:22/26c shoes: IROCK3

Was really hard and i have lost a lot of time during the race, used a new pair of shoes a competition day is not a good idea.Couple of bad routechoices and only 1 bad attack to first control made by a high speed at the start

12 PM

Run warm up/down 10:00 [2] 1.4 km (7:09 / km) +35m 6:21 / km
shoes: IROCK3

Friday Jan 31, 2020 #

10 AM

Run (BBA) 46:21 [2] 9.0 km (5:09 / km) +90m 4:54 / km
shoes: Gosht12

Run hills (BBA) 9:30 [4] 2.1 km (4:31 / km) +80m 3:48 / km
shoes: Gosht12

12x15 sec uphill with the downhill of rest

11 AM

S/C 10:00 [1]

Thursday Jan 30, 2020 #

12 PM

Run 41:54 [2] 8.3 km (5:03 / km) +80m 4:49 / km
shoes: Gosht12

5 PM

Run 42:50 [3] 8.3 km (5:10 / km) +50m 5:01 / km
shoes: Gosht12

Dead

6 PM

S/C 20:00 [1]
shoes: Gosht12

Wednesday Jan 29, 2020 #

9 AM

Run (BBA) 20:23 [2] 4.39 km (4:39 / km) +70m 4:18 / km
shoes: Gosht12

5 PM

Run warm up/down 25:30 [2] 5.38 km (4:44 / km) +25m 4:38 / km
shoes: Gosht12

Run intervals 32:00 [5] 7.2 km (4:27 / km)
shoes: Gosht12

4x1000 (rec150 sec) + 4x500 (rec 90 sec)

Feel prety slow at the begining but the times where good.Also my heart haven´t felt so tired during the exercise, but my legs where super tired after a week training only in the forest

3:02-2:59-2:57-2:57
1:22-1:22-1:24-1:23

6 PM

Run warm up/down 10:20 [1] 1.8 km (5:44 / km)
shoes: Gosht12

7 PM

S/C 10:00 [1]

Tuesday Jan 28, 2020 #

9 AM

Run (BBA) 33:00 [2] 7.15 km (4:37 / km) +86m 4:21 / km
shoes: Gosht12

5 PM

Run 1:02:13 [4] 14.64 km (4:15 / km) +186m 4:00 / km
shoes: Gosht12

WU
Changes of 2 minutes fast and 3 easy, was easy to do the train, the main reason of the changes was to test the knee and it is fine so can keep going as ususal.
CD

6 PM

S/C 7:00 [1]

Monday Jan 27, 2020 #

9 AM

Indoor Aerobic (BBA) 1:00:00 [2]

10 AM

S/C 10:00 [1]

7 PM

Run 41:00 [2] 8.54 km (4:48 / km) +100m 4:32 / km
shoes: Gosht12

I don´t feel confortable running with my knee, it feels like super tense, no so much pain.

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