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Training Log Archive: Alvarocasado

In the 7 days ending Jun 9:

activity # timemileskm+mload
  Run18 9:06:41 73.07(7:29) 117.59(4:39) 1219126.0
  S/C7 2:40:0024.0
  Orienteering Sprint2 30:26 4.6(6:37) 7.4(4:07) 9538 /44c86%26.3
  Total25 12:17:07 77.67 124.99 131438 /44c86%176.3
averages - sleep:7.6

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Sunday Jun 9 #

11 AM

Run (NB) 1:30:57 intensity: (1:12:57 @1) + (15:00 @2) + (3:00 @3) 21.06 km (4:19 / km) +232m 4:06 / km
slept:8.2 shoes: Asics - Novablast 3

Tapia

A lot of people, a proper training week after some weeks of struggles and competitions. Didn't feel extremely strong during this run but the pace was okay.
7 PM

S/C 25:00 [1]

Saturday Jun 8 #

10 AM

Run warm up/down 24:00 intensity: (22:00 @1) + (1:00 @2) + (1:00 @3) 4.52 km (5:19 / km) +30m 5:08 / km
shoes: Asics - Novablast 3

11 AM

Orienteering Sprint 14:28 intensity: (12:28 @4) + (2:00 @5) **** 3.5 km (4:08 / km) +45m 3:53 / km
spiked:17/21c slept:7.0 shoes: Slab Pulsar2

La Colmena - Q

Really nice course by Ana, I felt some flow and okey for most of the time. Crossed twice a barrier going to the 4th and to the 6th, it wasn't painted as purple and no double uncrossable cliff as she did after the map flip, it would have been 10sec first time and then I wouldn’t have gone that way to the 6th. It is raining now, so the F will be with Scottish relevant weather.

Run warm up/down 10:09 [1] 1.81 km (5:36 / km) +10m 5:27 / km
shoes: Slab Pulsar2

4 PM

Run warm up/down 17:31 [1] 3.08 km (5:41 / km) +30m 5:25 / km
shoes: VJ lightspeed

It was raining a lot before so went straight with the sprint shoes so I wouldn't be force to change myself when I was going to be completely wet
5 PM

Orienteering Sprint 15:58 intensity: (7:58 @4) + (8:00 @5) **** 3.9 km (4:06 / km) +50m 3:51 / km
spiked:21/23c slept:0.4 shoes: VJ lightspeed

El Pilar - F

Had a lot of fun running this one.  I'm satisfied with how I was running and keeping under control for 95% of the time. Spend a bit too much time looking for the good routechoices and then pushing hard executing the one that I chose, ok. Thanks to Raul for the course, some controls were a bit too easy but then there were a couple of nasty sprint routechoices. Really cool. Good day training and doing this double sprint, that I feel are relevant ahead of WOC. A bit of boost confidence coming from the shit that I did in Italy. 

Run warm up/down 10:01 [1] 1.83 km (5:28 / km) +20m 5:11 / km
shoes: VJ lightspeed

7 PM

S/C 20:00 [1]

Friday Jun 7 #

8 AM

Run (BBA & NB) 40:04 intensity: (36:04 @1) + (4:00 @2) 9.11 km (4:24 / km) +84m 4:12 / km
slept:7.5 shoes: Asics - Novablast 3

Not sleeping well since I came from Italy, either I was sleeping well there.
Only this jog today as I don’t want to overdo in kms this week, and tomorrow is double sprint and I want a longer jog on Sunday.
7 PM

S/C 30:00 [1]

Thursday Jun 6 #

11 AM

Run warm up/down 21:30 [1] 4.0 km (5:23 / km) +76m 4:55 / km
shoes: Boston 11

12 PM

Run hills 17:56 intensity: (2:56 @1) + (1:00 @2) + (2:00 @3) + (4:00 @4) + (8:00 @5) 4.2 km (4:16 / km) +144m 3:39 / km
slept:8.1 shoes: Boston 11

12x30”hill

Hamstring was tight and not so comfortable, overall felt not soo fast, but honest work with the context, not too long but good enough.

Run warm up/down 15:49 [1] 2.56 km (6:11 / km) +66m 5:28 / km
shoes: Boston 11

4 PM

Run warm up/down 13:22 [1] 2.6 km (5:08 / km) +40m 4:46 / km
shoes: Boston 11

5 PM

Run intervals 18:21 intensity: (1:21 @1) + (1:00 @2) + (30 @3) + (15:00 @4) + (30 @5) 4.94 km (3:43 / km) +60m 3:30 / km
shoes: Boston 11

5x M Olivar (1’)

2:52-2:53-2:52-2:51-2:50

35° okey, dry and felt the effort more than other times I think. Hot weather, afternoon, and did some workout his morning might be the reason, but that’s why I’m doing two times a day workout in hard days, both shorter that what I would usually do, but more relevant for sprint.

Run warm up/down 9:43 [1] 1.91 km (5:05 / km) +5m 5:01 / km
shoes: Boston 11

7 PM

S/C 15:00 [1]

Wednesday Jun 5 #

11 AM

Run 1:15:28 intensity: (1:05:28 @1) + (10:00 @2) 16.53 km (4:34 / km) +172m 4:20 / km
slept:8.2 shoes: Asics - Novablast 3

With HS chatting.
5 PM

Run 20:55 intensity: (15:55 @1) + (3:00 @2) + (30 @3) + (30 @4) + (1:00 @5) 2.8 km (7:28 / km) +11m 7:19 / km
shoes: Slab Pulsar2

Orienteering sprint drills. Maze as map and moving simulating what I would do if that were a real sprint orienteering training
Some sprints and turns fast at the end.
6 PM

S/C 25:00 [1]

Tuesday Jun 4 #

10 AM

Run warm up/down 22:00 [1] 4.46 km (4:56 / km) +26m 4:48 / km
shoes: Asics - Novablast 3

11 AM

Run intervals 23:00 intensity: (3:00 @1) + (30 @2) + (30 @3) + (17:00 @4) + (2:00 @5) 6.45 km (3:34 / km)
slept:8.5 shoes: Slab Phantasm CF

3x2000(2’)

6:20-6:19-6:18

Don’t want to overdo in the amount of distance but I want to start feeling faster in the next weeks. Still haven’t recovered from the weekend and the night, barely, without sleep.
It is still around threshold work but not as comfortable as it is @3:20
12 PM

Run warm up/down 15:03 [1] 3.05 km (4:56 / km)
shoes: Asics - Novablast 3

5 PM

Run 30:00 intensity: (20:00 @1) + (10:00 @2) 7.01 km (4:17 / km) +62m 4:06 / km
shoes: Asics - Novablast 3

Felt the heat, but moving alright, no autolap and running by feeling and went a bit too fast. I think is the firt time I reach 7km in 30min in this loop at easy speed.
6 PM

S/C 20:00 [1]

Monday Jun 3 #

11 AM

Run 40:50 intensity: (38:50 @1) + (2:00 @2) 8.76 km (4:40 / km) +88m 4:26 / km
slept:4.0 shoes: Asics - Novablast 3

After waking up at 1:45 and a whole night of traveling, not sleeping much, arrived at the morning at home, finally back in a proper place for running.
Went for a jog with my brother, something that he usually refuses to do with me, as he says that I jog too fast, but probably, today he saw my face and realice that I wouldn’t be able to run fast.
6 PM

Run (NB) 30:02 intensity: (25:02 @1) + (5:00 @2) 6.92 km (4:20 / km) +62m 4:09 / km
slept:1.5 shoes: Asics - Novablast 3

I love this new shoes, maybe because the other ones were too old and it’s cushion was right next to 0
Felt a lot lighter than this morning
7 PM

S/C 25:00 [1]

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