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Training Log Archive: Alvarocasado

In the 1 days ending Oct 21:

activity # timemileskm+mload
  Indoor Aerobic1 1:20:0012.0
  Run2 34:46 3.66(9:30) 5.89(5:54) 45.2
  Orienteering Sprint1 18:03 3.26(5:32) 5.25(3:26) 1618 /20c90%15.1
  S/C1 5:000.8
  Total4 2:17:49 6.92 11.14 2018 /20c90%33.1
averages - sleep:9

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Th

Thursday Oct 21 #

9 AM

Indoor Aerobic 1:20:00 [1]
ahr:111 max:195 slept:9.0 shoes: Hoka Clifton7

Went to a danish gym to don’t force the foot. The bodybuilder are funnier here
3 PM

Run warm up/down 23:19 [1] 4.1 km (5:41 / km) +2m 5:40 / km
ahr:120 max:135

4 PM

Orienteering Sprint intervals 18:03 intensity: (14:33 @4) + (3:30 @5) *** 5.25 km (3:26 / km) +16m 3:23 / km
ahr:157 max:167 spiked:18/20c

2x Mass start (~8’)
Made a big routechoice mistake in the first one and I lost the train, then caching some people who wasn’t pushing hard.
Second one better choices but still slow in the corners and túneles.
Legs where really tired, and wasn’t pushing hard, HR wasn’t high but legs could run faster after yesterdays knockouts. I’m nos used to run on hard surface and my hamstrings are done.
Forked and with plenty of routechoices, a training of the Finland team and they let us to do it with them, also British,Belgian and French guys

Run warm up/down 11:27 [1] 1.79 km (6:24 / km) +2m 6:22 / km
ahr:124 max:157

7 PM

S/C 5:00 [1]

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