Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alvarocasado

In the 7 days ending Oct 4:

activity # timemileskm+mload
  Indoor Aerobic5 5:00:0745.1
  Run4 2:25:52 22.19(6:34) 35.72(4:05) 21961.5
  S/C5 1:50:0012.5
  Total13 9:15:59 22.19 35.72 219119.1

«»
2:25
0:00
» now
MoTuWeThFrSaSu

Sunday Oct 4 #

12 PM

Indoor Aerobic warm up/down 30:01 [1]
ahr:96 max:111 shoes: Salomon Sonic 3 Balance

Run tempo 36:38 intensity: (9 @1) + (3 @2) + (3:20 @3) + (23:43 @4) + (9:23 @5) 10.08 km (3:38 / km) +89m 3:29 / km
ahr:162 max:177 shoes: Salomon Sonic 3 Balance

Having some fun and trying to not lose too much form. Steady 10kms, just progresive and without competition effort.

Indoor Aerobic warm up/down 20:01 [1]
ahr:119 max:130 shoes: Salomon Sonic 3 Balance

Saturday Oct 3 #

S/C 15:00 [1]

12 PM

Indoor Aerobic 1:20:02 intensity: (33:47 @1) + (6:15 @2) + (35:00 @3) + (5:00 @4)
ahr:111 max:144 shoes: Salomon Sonic 3 Balance

5x8’(2’) average W in the intervals 330w
6 PM

Indoor Aerobic 50:01 intensity: (43:59 @1) + (1:43 @2) + (39 @3) + (2:00 @4) + (1:40 @5)
ahr:98 max:146 shoes: Salomon Sonic 3 Balance

10x10’max power as posible (850-900)W

Friday Oct 2 #

5 PM

Indoor Aerobic 1:00:01 [1]
ahr:87 max:101 shoes: Salomon Sonic 3 Balance

Whatever knee is really bad after yesterday’s hit ( again)

Thursday Oct 1 #

4 PM

Run warm up/down 22:19 intensity: (10:00 @1) + (10:00 @2) + (2:19 @3) 5.45 km (4:06 / km)
ahr:137 max:150 shoes: Salomon Sonic 3 Balance

Run intervals 20:28 intensity: (1:00 @3) + (12:28 @4) + (7:00 @5) 5.44 km (3:46 / km)
ahr:158 max:170 shoes: Salomon Sonic 3 Balance

Feeling like shit
Stomach leave out of a good training just a few metter after the start, was a thought mental training to finish almos one interval of each plan was to do 3000-1500-3x500 but shortcut the last 2x500 becouse wasn´t worth it, sometimes don´t matter how you prepare for it you can go fast to the hell.Legs where really tired after yesterday´s gym, and knee was painfull but was the small of all my problems :)
3000(3´)-1500(2´)-500
9:29-4:41-1:28

Run warm up/down 10:02 [1] 2.02 km (4:58 / km)
ahr:135 max:164 shoes: Salomon Sonic 3 Balance

7 PM

S/C 5:00 [1]

Enought, I will come back stronger, just a bad week

Wednesday Sep 30 #

8 AM

Run 20:27 intensity: (1:51 @1) + (1:20 @2) + (4:57 @3) + (9:31 @4) + (2:48 @5) 5.4 km (3:47 / km) +53m 3:36 / km
ahr:153 max:169 shoes: Salomon Confidence 3

I don´t know what happen, knee is better, it hurts when I run, but is an impact pain, not a biomechanical
6 PM

Run (BS) 35:58 intensity: (31:00 @1) + (4:58 @2) 7.32 km (4:55 / km) +76m 4:40 / km
ahr:130 max:144 shoes: Salomon Confidence 3

Took it really easy, knee was better than this morning.With company Was easy to keep away the pain (almost nothing)
7 PM

S/C 45:00 intensity: (30:00 @1) + (15:00 @2)
shoes: Salomon Confidence 3

Tuesday Sep 29 #

5 PM

Indoor Aerobic 1:00:01 [1]
ahr:96 max:124

7 PM

S/C 15:00 [1]

Monday Sep 28 #

8 PM

S/C 30:00 [1]

I Can only do abs and core so full with it.

« Earlier | Later »