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Training Log Archive: Alvarocasado

In the 1 days ending Oct 23:

activity # timemileskm+mload
  Run4 49:09 5.8(8:29) 9.33(5:16) 278.0
  Orienteering Sprint2 32:13 5.43(5:56) 8.74(3:41) 10733 /38c86%26.9
  S/C1 5:000.8
  Total5 1:26:22 11.23 18.07 13433 /38c86%35.6
averages - sleep:8.4

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Sa

Saturday Oct 23 #

9 AM

Run warm up/down 17:27 [1] 3.21 km (5:26 / km) +12m 5:20 / km
ahr:122 max:140 shoes: Slab XA amphib2

10 AM

Orienteering Sprint race 16:18 intensity: (3:00 @3) + (9:18 @4) + (4:00 @5) *** 4.2 km (3:53 / km) +65m 3:36 / km
ahr:158 max:170 spiked:14/16c slept:8.4 shoes: Slab XA amphib2

Slow beginning and without big confidence, handle the first half and made it through the park/not city part, after that speed and flow comes. Mistake of 10-15”, good enough how to pass to the A final.

Run warm up/down 7:00 [1] 1.12 km (6:15 / km) +8m 6:02 / km
ahr:122 max:136 shoes: Slab XA amphib2

1 PM

Run warm up/down 15:55 intensity: (12:00 @1) + (3:55 @2) 3.5 km (4:33 / km) +2m 4:32 / km
ahr:132 max:143 shoes: Hoka Clifton7

2 PM

Orienteering Sprint race 15:55 intensity: (10:00 @4) + (5:55 @5) *** 4.54 km (3:30 / km) +42m 3:21 / km
ahr:158 max:172 spiked:19/22c shoes: Slab XA amphib2

Started really well and felt like was running smooth. Then after spectator control I haven’t done the best routechoice to the control 10 (long one) I could have lost 15” and then in two more controls 5”.
Overall happy with the performance even more being tired and with sore legs.

Run warm up/down 8:47 [1] 1.5 km (5:51 / km) +5m 5:46 / km
ahr:126 max:135 shoes: Slab XA amphib2

7 PM

S/C 5:00 [1]

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