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Training Log Archive: Alvarocasado

In the 7 days ending Sep 27:

activity # timemileskm+mload
  Run11 6:19:02 51.59(7:21) 83.02(4:34) 70591.4
  Trail2 3:45:28 22.04(10:14) 35.46(6:21) 202744.8
  S/C6 2:47:0019.7
  Total19 12:51:30 73.62 118.49 2732155.9

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MoTuWeThFrSaSu

Sunday Sep 27 #

9 AM

Trail long 2:10:58 intensity: (55:58 @1) + (1:00:00 @2) + (15:00 @3) 21.27 km (6:09 / km) +1093m 4:54 / km
ahr:136 max:160 (injured) shoes: Salomon Ultra Pro

All was perfect until I fell in the long downhill,I’m not a lucky guy, smallest root I have ever see, fuck.Have to run with pain 6k until reach the car.
My knee is as big as a big potato. Next week without training I think, can’t walk right now.

Saturday Sep 26 #

10 AM

Trail 1:34:30 intensity: (30:00 @1) + (28:00 @2) + (34:30 @3) + (2:00 @4) 14.19 km (6:39 / km) +934m 5:01 / km
ahr:140 max:162 shoes: Slab XA amphib2

Nice loop of the valley with the group, super windy on top of the mountain.First time I felt cold running since may
6 PM

S/C 10:00 [1]

Friday Sep 25 #

11 AM

Run warm up/down 26:02 intensity: (22:02 @1) + (2:00 @2) + (2:00 @3) 5.33 km (4:53 / km) +30m 4:45 / km
ahr:130 max:150 shoes: Salomon Sonic 3 Balance

Run intervals 32:00 intensity: (5:00 @2) + (5:00 @3) + (10:00 @4) + (12:00 @5) 7.32 km (4:22 / km)
ahr:158 max:175 shoes: Salomon Sonic 3 Balance

2x500(1:30)+4x1000(2:30)+2x500(1:30)
1:29-1:27-2:59-2:58-2:55-2:51-1:21-1:19

Really windy day in the track, at the beggining the objetive was to be able to keep a 3:00 pace in the 1000s , but felt better after the first 2 500s and push all the way.Faster 1000 ever for me, is not too much but whatever, i will improve with one month of track training.
12 PM

Run warm up/down 10:26 [1] 2.01 km (5:11 / km)
ahr:132 max:164 shoes: Salomon Sonic 3 Balance

5 PM

Run 30:00 intensity: (26:00 @1) + (4:00 @2) 6.59 km (4:33 / km) +68m 4:20 / km
ahr:130 max:152 shoes: Salomon Confidence 3

Easy loop, super windy
6 PM

S/C 12:00 [1]

Thursday Sep 24 #

7 AM

Run (BBA) 28:36 intensity: (18:00 @1) + (8:36 @2) + (2:00 @3) 6.36 km (4:30 / km) +101m 4:10 / km
ahr:135 max:154 shoes: Salomon Sonic 3 Balance

Started easy but after 10 minutes start to fall a super heavy rain, can´t see 20 meters in front myself, it was fun, until I have to went down to my house and the water level reach my ankle :)
5 PM

Run (BS) 30:12 intensity: (22:12 @1) + (8:00 @2) 6.41 km (4:43 / km) +45m 4:33 / km
ahr:129 max:143 shoes: Salomon Confidence 3

Easy before strenght session
6 PM

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

Wednesday Sep 23 #

4 PM

Run 1:03:13 intensity: (28:15 @1) + (30:35 @2) + (1:23 @3) + (3:00 @4) 14.03 km (4:30 / km) +82m 4:23 / km
ahr:136 max:161 shoes: Salomon Sonic 3 Balance

Super nice talk with Juan, nice to see him run after almost 6 months, I hope it means he will be ready to run as always soon.
I have done a 6x15" soft uphill resting the way down
6 PM

S/C 20:00 [1]

Core and hipp

Tuesday Sep 22 #

7 AM

Run (BBA) 21:38 intensity: (18:38 @1) + (3:00 @2) 4.4 km (4:55 / km) +42m 4:42 / km
ahr:130 max:141 shoes: Salomon Sonic 3 Balance

First BBA in the dark
5 PM

Run warm up/down 20:35 intensity: (10:00 @1) + (5:35 @2) + (5:00 @3) 4.24 km (4:51 / km) +80m 4:26 / km
ahr:134 max:146 shoes: Salomon Sonic 3 Balance

6 PM

Run intervals 31:07 intensity: (1:00 @2) + (2:00 @3) + (16:07 @4) + (12:00 @5) 8.18 km (3:48 / km) +65m 3:40 / km
ahr:155 max:171 shoes: Salomon Sonic 3 Balance

2x4000 with 3 minutes walking
3:30-3:31
Felt prety bad all the way, legs dead from the first second, tired and stomach problems in the second interval.Not allways is going to be a easy day do the work.

Run warm up/down 17:52 intensity: (8:00 @1) + (7:52 @2) + (2:00 @3) 3.73 km (4:47 / km) +32m 4:36 / km
ahr:136 max:160 shoes: Salomon Sonic 3 Balance

7 PM

S/C 20:00 [1]

Core, hipp and aquiles

Monday Sep 21 #

7 AM

Run (BBA) 30:00 intensity: (20:00 @1) + (10:00 @2) 6.34 km (4:44 / km) +67m 4:30 / km
ahr:131 max:157 shoes: Salomon Sonic 3 Balance

5 PM

Run (BS) 37:21 intensity: (20:00 @1) + (12:21 @2) + (5:00 @3) 8.09 km (4:37 / km) +92m 4:22 / km
ahr:135 max:151 shoes: Salomon Sonic 3 Balance

Before strength with the group, nice talk with the guys, but food of the lunch was next to almost got out of my body.
6 PM

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

Full core wotkout, and legs gym with some exercices for the arms.

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