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Training Log Archive: Alvarocasado

In the 7 days ending Sep 20:

activity # timemileskm+mload
  Run9 5:27:08 41.92(7:48) 67.46(4:51) 51066.1
  Trail2 3:18:19 22.11(8:58) 35.58(5:34) 155956.1
  S/C5 2:30:0018.5
  Indoor Aerobic1 40:034.0
  Orienteering Sprint1 25:45 2.78(9:16) 4.47(5:45) 7020 /22c90%19.5
  Total16 12:21:15 66.8 107.51 213820 /22c90%164.2

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MoTuWeThFrSaSu

Sunday Sep 20 #

10 AM

Trail long 1:54:22 intensity: (20:00 @1) + (40:00 @2) + (34:22 @3) + (20:00 @4) 22.57 km (5:04 / km) +898m 4:14 / km
ahr:145 max:162 shoes: Slab XA amphib2

Felt with energy before start and in the middle of the first uphill decided to push a bit all the way, with fog in the summit, technical trails ( but not to much) , wet rocks and cyclist to fight in the downhills, it become a super funny and fantastic long run.Pushing sometimes and have good feeling makes everything easier.

Saturday Sep 19 #

11 AM

Run 46:51 intensity: (43:51 @1) + (3:00 @2) 9.1 km (5:09 / km) +102m 4:52 / km
ahr:129 max:141 shoes: Salomon Sonic 3 Balance

Before strength with ana
12 PM

S/C 1:00:00 intensity: (40:00 @1) + (20:00 @2)

15 core and full legs and arms workout

Friday Sep 18 #

10 AM

Run 40:06 intensity: (8:00 @1) + (30:06 @2) + (2:00 @3) 9.16 km (4:23 / km) +8m 4:22 / km
ahr:138 max:152 shoes: Salomon Sonic 3 Balance

Next to the river testing gluteus after yesterday’s physiotherapy
6 PM

Run warm up/down 20:42 intensity: (15:00 @1) + (5:00 @2) + (42 @3) 3.75 km (5:31 / km) +50m 5:10 / km
ahr:133 max:147 shoes: Slab XA amphib2

Orienteering Sprint intervals 25:45 intensity: (2:00 @2) + (4:00 @3) + (5:45 @4) + (14:00 @5) *** 4.47 km (5:45 / km) +70m 5:20 / km
ahr:156 max:193 spiked:20/22c shoes: Slab XA amphib2

Mass start sprint orienteering intervals with forking
5x3’ aproximated
Though after a heavy rain what left all the ground full of mud between the buildings. Become super hard run through the mud and Aquiles feels weird after that big effort.
Resting 2-2:30 minutes between the intervals waiting the

Run warm up/down 10:04 [1] 1.46 km (6:53 / km) +22m 6:24 / km
ahr:116 max:130 shoes: Slab XA amphib2

Thursday Sep 17 #

8 AM

Run (BBA) 42:12 intensity: (36:58 @1) + (5:14 @2) 8.51 km (4:57 / km) +96m 4:42 / km
ahr:127 max:150 shoes: Salomon Sonic 3 Balance

Almost dead, going to need a massage, last one was in may.
5 PM

Indoor Aerobic 40:03 [1]
ahr:87 max:99

Dry needling hurts, took it easy.

S/C 20:00 [1]

Wednesday Sep 16 #

11 AM

Run warm up/down 21:21 intensity: (17:21 @1) + (4:00 @2) 4.3 km (4:58 / km) +38m 4:45 / km
ahr:130 max:144 shoes: Salomon Sonic 3 Balance

Run intervals 38:17 intensity: (4:17 @2) + (8:00 @3) + (10:00 @4) + (16:00 @5) 8.8 km (4:21 / km)
ahr:156 max:172 shoes: Salomon Sonic 3 Balance

3000-9:58 3 minutes of break and then the other part of the intervals
200-400-600-800-1000-800-600-400-200
32-1:08-1:45-2:30-2:59-2:19-1:46-1:07-33
R:45-60-90-120-120-90-60-45

Felt nice in the 3000 and thought I was able to done a couple more of kms at that speed without suffer too much.Run fast is the problem, not used to it and was tough have a decent pace.I prefer longer and not to high paces.Covid is going to let me run anything this year? at least a XC please.
12 PM

Run warm up/down 11:43 intensity: (10:00 @1) + (1:03 @2) + (20 @3) + (20 @4) 2.05 km (5:43 / km)
ahr:132 max:162 shoes: Salomon Sonic 3 Balance

5 PM

Run 30:04 intensity: (24:46 @1) + (1:47 @2) + (3:31 @3) 6.36 km (4:44 / km) +63m 4:31 / km
ahr:129 max:137 shoes: Salomon Sonic 3 Balance

Easy loop
6 PM

S/C 10:00 [1]

Tuesday Sep 15 #

11 AM

Trail 1:23:57 intensity: (29:03 @1) + (22:18 @2) + (24:57 @3) + (7:39 @4) 13.01 km (6:27 / km) +661m 5:09 / km
ahr:140 max:165 shoes: Slab XA amphib2

I have had plenty of fun with couple of good guys.Half technical downhill and the other half runneable.Middle effort upphill.
6 PM

S/C 15:00 [1]

Monday Sep 14 #

8 AM

Run (BBA) 45:31 intensity: (30:46 @1) + (8:01 @2) + (3:44 @3) + (1:30 @4) + (1:30 @5) 9.63 km (4:43 / km) +90m 4:31 / km
ahr:132 max:164 shoes: Salomon Sonic 3 Balance

6x15´´ soft uphill
Going upp at 2:30 pace and down jogging slow to recup
4 PM

Run 20:17 intensity: (18:08 @1) + (1:36 @2) + (33 @3) 4.33 km (4:41 / km) +41m 4:28 / km
ahr:127 max:146 shoes: Salomon Sonic 3 Balance

Before strenght
5 PM

S/C 45:00 intensity: (30:00 @1) + (15:00 @2)

Basic strenght and nice core workout

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