Training Log Archive: AlvarocasadoIn the 7 days ending Feb 19, 2023:
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Sunday Feb 19, 2023 #
Run warm up/down 17:35 3.65 km (4:49 / km) +35m 4:36 / km
shoes: HOKA Clifton 8 White
Orienteering 29:12 *** 6.15 km (4:45 / km) +120m 4:20 / km
spiked:16/20c slept:8.9 shoes: IROCK 3
I took as a hard effort didin't make any big mistke but plenty of unaccurations of 10-15sec with a bigger mistake in the 10th control of 30sec, someone took off the tape of control 13
Run warm up/down 9:09 [1] 1.73 km (5:17 / km) +15m 5:04 / km
shoes: IROCK 3
Indoor Aerobic 1:30:03 [1]
slept:0.5
S/C 20:00 [1]
Saturday Feb 18, 2023 #
Run warm up/down 12:07 [1] 2.02 km (6:00 / km) +20m 5:43 / km
shoes: IROCK 3
Orienteering tempo 12:39 ** 2.64 km (4:47 / km) +50m 4:23 / km
spiked:7/7c slept:8.8 shoes: IROCK 3
Ok run , tape nº4 wasn't there but I didn't doubt too much when i reached the place and saw nothing
Run warm up/down 9:02 [1] 1.48 km (6:06 / km) +15m 5:49 / km
shoes: IROCK 3
Orienteering tempo 20:55 *** 4.11 km (5:05 / km) +70m 4:41 / km
spiked:9/13c shoes: IROCK 3
Chasing start and I was the one chased, Got distracted to n1 and lost 30" sec, then then in the n4 theres wasn't anything, to n8 I went to the open side and didn't recognized which one was the good one, and to control 10 and 6 lost in the attack, didin't define well enough in which element the control was.
Calf ok, and with the preasure of the other guys it was fun.
Run warm up/down 5:16 [1] 0.87 km (6:03 / km) +8m 5:47 / km
shoes: IROCK 3
Indoor Aerobic (Elliptical) 1:30:02 [1]
S/C 20:00 [1]
Friday Feb 17, 2023 #
S/C 15:00 [1]
Orienteering 1:33:00 *** 13.34 km (6:58 / km) +213m 6:27 / km
spiked:63/70c slept:8.0 shoes: IROCK 3
Testing the calf, have had weird feeling and decided to skip some control to avoid running too long.
Thursday Feb 16, 2023 #
Indoor Aerobic (Elliptical) 1:30:01 [1]
slept:8.0
S/C 40:00 [1]
Run 43:58 [1] 8.64 km (5:05 / km) +60m 4:55 / km
shoes: HOKA Clifton 8 White
Wednesday Feb 15, 2023 #
Run 46:36 10.02 km (4:39 / km) +173m 4:17 / km
slept:7.5 shoes: HOKA Clifton 8 White
Aquarunning 1:00:06 [1]
Belt and Boring
Indoor Aerobic (Elliptical) 30:01 [1]
S/C 30:00 [1]
Tuesday Feb 14, 2023 #
Run warm up/down 6:00 [2] 1.35 km (4:27 / km) +15m 4:13 / km
shoes: HOKA Clifton 8 White
Run tempo 31:02 7.74 km (4:01 / km) +260m 3:26 / km
slept:7.8 shoes: HOKA Clifton 8 White
Decided to do it as a tempo and seeing how the calf reacts, in any case of pain I would just jog or turn back. It went well and I enjoy it a lot, I over pushed a bit, but I was just enjoying suffering running.
I’m unfit running now, I would expect to be in worse shape after 2 weeks without running
I think I’m able to go with HSK to the TC, so I’m very happy because I could accept to skip some races, but I really wanted to go to the TC
Run warm up/down 13:00 3.08 km (4:13 / km) +30m 4:01 / km
shoes: HOKA Clifton 8 White
Indoor Aerobic (Elliptical) 1:30:03
Took it easy after this morning run.
S/C 15:00 [1]
Monday Feb 13, 2023 #
Run (BBA) 40:03 8.98 km (4:28 / km) +95m 4:14 / km
slept:8.3 shoes: HOKA Clifton 8 White
Aquarunning 1:00:03 [1]
Indoor Aerobic (Elliptical ) 40:01 [1]
S/C 40:00 [1]