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Training Log Archive: Alvarocasado

In the 7 days ending Oct 11:

activity # timemileskm+mload
  Run11 8:12:47 70.38(7:00) 113.26(4:21) 1079139.8
  S/C6 2:25:0015.9
  Total16 10:37:47 70.38 113.26 1079155.7

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MoTuWeThFrSaSu

Sunday Oct 11 #

10 AM

Run long 1:26:57 intensity: (3:19 @1) + (32:32 @2) + (48:05 @3) + (3:01 @4) 21.33 km (4:05 / km) +229m 3:52 / km
ahr:143 max:160 shoes: Salomon Confidence 3

Constand effort, at least that´s what I have tried, at the end I felt prety good and I though I can run further but I think it was enough for this week.

Saturday Oct 10 #

8 AM

Run hills (BBA) 48:27 intensity: (17:48 @1) + (17:15 @2) + (2:39 @3) + (7:34 @4) + (3:11 @5) 10.41 km (4:39 / km) +111m 4:25 / km
ahr:140 max:168 shoes: Salomon Confidence 3

Easy jog with 10x15" sec soft upphil with the jogging down as a recuperation
8 PM

S/C 15:00 [1]

After said goodbye for always to a good friend

Friday Oct 9 #

11 AM

Run warm up/down 15:05 intensity: (5:05 @1) + (10:00 @2) 3.23 km (4:40 / km) +50m 4:20 / km
ahr:137 max:145 shoes: Salomon Sonic 3 Balance

12 PM

Run intervals 38:21 intensity: (4:21 @3) + (24:00 @4) + (10:00 @5) 10.65 km (3:36 / km) +100m 3:26 / km
ahr:158 max:171 shoes: Salomon Sonic 3 Balance

5x2km with 1´jog or walk, only when I have need to pee :)
The loop was all through a path, half of it clean and the other half with some sand and irregular thing, need some jumps in a few part and that kind of stuff. With 20 meter of elevation per loop it makes it more funny and diferent between the parts
3:28-3:28-3:25-3:24-3:23
Felt normal

Run warm up/down 9:48 intensity: (1:00 @1) + (3:48 @2) + (5:00 @3) 2.2 km (4:27 / km) +16m 4:18 / km
ahr:141 max:168 shoes: Salomon Confidence 3

5 PM

Run 37:23 intensity: (32:23 @1) + (5:00 @2) 7.45 km (5:01 / km) +80m 4:46 / km
ahr:132 max:143 shoes: Salomon Confidence 3

6 PM

S/C 10:00 [1]

Thursday Oct 8 #

4 PM

Run (BS) 45:48 intensity: (14:28 @1) + (19:40 @2) + (9:45 @3) + (1:51 @4) + (4 @5) 10.02 km (4:34 / km) +136m 4:17 / km
ahr:138 max:165 shoes: Salomon Confidence 3

Easy jog before gym, really tired after yesterday´s night
5x100 (r50)
5 PM

S/C 40:00 [1]
shoes: Salomon Confidence 3

Wednesday Oct 7 #

5 PM

Run 1:09:59 intensity: (11:33 @1) + (36:35 @2) + (20:39 @3) + (1:12 @4) 15.83 km (4:25 / km) +179m 4:11 / km
ahr:140 max:159 shoes: Salomon Confidence 3

Easy and bit faster at the end just because I felt great and I was having plenty of fun with Juan.
6 PM

S/C 5:00 [1]

Tuesday Oct 6 #

10 AM

Run warm up/down 20:12 intensity: (13:00 @1) + (7:12 @2) 4.4 km (4:35 / km) +40m 4:23 / km
ahr:134 max:146 shoes: Salomon Confidence 3

Run intervals 30:00 intensity: (2:00 @3) + (21:00 @4) + (7:00 @5) 8.36 km (3:35 / km) +38m 3:31 / km
ahr:159 max:166 shoes: Salomon Confidence 3

10x2´ with 1´ jog between
Avg. Intervals 3:18

Run warm up/down 10:30 intensity: (30 @1) + (8:00 @2) + (2:00 @3) 2.4 km (4:22 / km)
ahr:136 max:165 shoes: Salomon Confidence 3

4 PM

Run (BS) 30:03 [1] 6.18 km (4:52 / km)
ahr:113 max:125 shoes: Salomon Confidence 3

Treadmill
5 PM

S/C 30:00 [1]
shoes: Salomon Confidence 3

I have had free time in the gym before knee rehabilitation so have done basic strenght, to train my weakness

Monday Oct 5 #

8 AM

Run (BBA) 30:13 intensity: (13:00 @1) + (15:13 @2) + (2:00 @3) 6.6 km (4:35 / km) +67m 4:21 / km
ahr:133 max:154 shoes: Salomon Confidence 3

5 PM

Run (BS) 20:01 intensity: (16:01 @1) + (4:00 @2) 4.2 km (4:46 / km) +33m 4:35 / km
ahr:130 max:141 shoes: Salomon Confidence 3

S/C 45:00 intensity: (31:00 @1) + (14:00 @2)

Core and huge leg workout

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