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Training Log Archive: Alvarocasado

In the last 7 days:

activity # timemileskm+mload
  Run10 7:55:15 59.21(8:02) 95.3(4:59) 1051135.9
  S/C5 1:25:0012.8
  Orienteering Sprint2 1:14:35 8.95(8:20) 14.4(5:11) 8825.6
  Orienteering 1 52:38 5.09(10:21) 8.19(6:26) 6426.3
  Total17 11:27:28 73.25 117.88 1202200.5
averages - sleep:8.4

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MoTuWeThFrSaSu

Sunday Jun 16 #

3 AM

Run 1:58:00 [3] 20.82 km (5:40 / km) +156m 5:28 / km

Saturday Jun 15 #

9 AM

Run 56:48 intensity: (50:48 @1) + (6:00 @2) 10.66 km (5:20 / km) +241m 4:47 / km
slept:9.5 shoes: Asics - Novablast 3

Team jog after photos and then some more by my own, feeling ok. Aquiles tight as it has been since Italy.

Friday Jun 14 #

10 AM

Orienteering 52:38 [3] 8.19 km (6:26 / km) +64m 6:11 / km
shoes: Bold X - 3

4 PM

Run 50:17 intensity: (47:17 @1) + (3:00 @2) 9.55 km (5:16 / km) +142m 4:54 / km
shoes: Asics - Novablast 3

Jogging and chatting with Martin, nice.
5 PM

S/C 20:00 [1]

Thursday Jun 13 #

5 PM

S/C 5:00 [1]

8 PM

Run 56:07 intensity: (41:07 @1) + (15:00 @2) 12.13 km (4:37 / km) +159m 4:20 / km
slept:8.6 shoes: VJ Maxx2

Arrived really late to the accommodation, no forest training possible. Trains with 2,5h of delays and not space inside. Boring day

Wednesday Jun 12 #

11 AM

Run 41:19 intensity: (36:19 @1) + (5:00 @2) 9.01 km (4:35 / km) +126m 4:17 / km
slept:7.8 shoes: Asics - Novablast 3

Jogging after physio, I would be better without the session. Never again a session with this girl
12 PM

S/C 25:00 [1]

5 PM

Orienteering Sprint 33:30 [1] * 6.71 km (4:59 / km) +22m 4:55 / km
shoes: Asics - Novablast 3

Easy jogging around when the other where doing some intervals with fences that I have setter
Heading to Finland tomorrow morning

Tuesday Jun 11 #

10 AM

Run warm up/down 21:28 intensity: (21:08 @1) + (20 @4) 4.62 km (4:39 / km) +33m 4:29 / km
shoes: Invincible 2

11 AM

Run intervals 28:44 intensity: (3:00 @1) + (2:00 @2) + (4:29 @3) + (2:00 @4) + (17:15 @5) 7.14 km (4:01 / km)
slept:7.5 shoes: S/Lab Phanstasm 2

3x(1000(90”)+2x500(90”))

2:50-1:24-1:24
2:48-1:23-1:21
2:43-1:20-1:18

New shoes day thanks to Biel. This ones are a pair of rockets, this times were way easy to do compare with my old “track” shoes. Even thought how light I felt with the shoes, I think the times and speed was good, it would have been a couple of sec slower, I guess, which is still fine.

Still far from the fitness I want to be for WOC, but I’m in the right way.

Might this be relevant for the first and last km of this weekend Jukola ?
12 PM

Run warm up/down 11:04 [1] 2.12 km (5:13 / km)
shoes: Invincible 2

4 PM

Orienteering Sprint 41:05 [3] 7.68 km (5:21 / km) +66m 5:08 / km

7 PM

S/C 15:00 [1]

Monday Jun 10 #

11 AM

Run 1:01:23 intensity: (57:23 @1) + (4:00 @2) 12.57 km (4:53 / km) +131m 4:38 / km
slept:8.2 shoes: Asics - Novablast 3

First day of decent sleep for a while and probably last time we have a rainy day until the end of summer. With Hs and Pablo
5 PM

Run (NB) 30:05 intensity: (28:05 @1) + (2:00 @2) 6.68 km (4:30 / km) +64m 4:18 / km
slept:0.4 shoes: Invincible 2

With Ana some

S/C 20:00 [1]

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