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Training Log Archive: Alvarocasado

In the 7 days ending Oct 10:

activity # timemileskm+mload
  Indoor Aerobic6 5:45:0859.6
  Run6 3:46:17 33.35(6:47) 53.66(4:13) 57684.7
  S/C6 2:32:0026.8
  Total17 12:03:25 33.35 53.66 576171.1
averages - sleep:7.5

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MoTuWeThFrSaSu

Sunday Oct 10 #

10 AM

Indoor Aerobic (Elliptical) 2:00:00 intensity: (1:55:23 @1) + (3:35 @2) + (1:02 @3)
ahr:121 max:148 slept:8.0 shoes: Hoka Clifton7

Saturday Oct 9 #

11 AM

Indoor Aerobic 45:00 [1]
ahr:118 max:126

5 PM

Run warm up/down 13:14 intensity: (7:14 @1) + (5:00 @2) + (1:00 @3) 2.83 km (4:41 / km) +62m 4:13 / km
ahr:138 max:145 shoes: Slab XA amphib2

6 PM

Run intervals 23:11 intensity: (1:00 @2) + (4:00 @3) + (11:11 @4) + (7:00 @5) 6.5 km (3:34 / km) +100m 3:19 / km
ahr:156 max:183 shoes: Slab XA amphib2

5x Grass loop (1')
Grass loop = 1.16km with +-20 of elevation
3:23-3:18-3:19-3:15-3:15

Started a bit fast and i struggle a lot with my legs, i felt so heavy, also stomach wasn't at the best moment, I got it done and that's what matters.
Foot wasn't bad during the run, haven't felt pain in any moment, only disconfort at the end on the cool down.

Run warm up/down 12:27 intensity: (7:27 @1) + (3:00 @2) + (1:00 @3) + (1:00 @4) 2.92 km (4:16 / km) +10m 4:12 / km
ahr:140 max:164 shoes: Slab XA amphib2

7 PM

S/C 7:00 [1]

Friday Oct 8 #

4 PM

Indoor Aerobic 1:15:00 intensity: (1:13:00 @1) + (2:00 @2)
ahr:120 max:134 slept:7.6 shoes: Hoka Clifton7

5 PM

S/C 45:00 [1]

Thursday Oct 7 #

8 AM

Indoor Aerobic (Elliptical) 1:30:08 intensity: (1:06:03 @1) + (9:05 @2) + (15:00 @3)
ahr:126 max:153 slept:7.2 shoes: Hoka Clifton7

5x3'(2')
Boring :)
6 PM

Indoor Aerobic warm up/down (Cycling) 10:00 [1]
ahr:63 max:79

7 PM

Indoor Aerobic warm up/down (Cycling) 5:00 [1]
ahr:69 max:79

S/C 10:00 intensity: (2:00 @2) + (5:00 @3) + (3:00 @4)
ahr:114 max:155 shoes: Hoka Clifton7

HIIT
10x45"(15")

S/C 10:00 [1]

Core and ankles

Wednesday Oct 6 #

5 PM

Run 1:00:57 intensity: (22:00 @1) + (30:57 @2) + (8:00 @3) 13.81 km (4:25 / km) +164m 4:10 / km
ahr:137 max:164 slept:8.0 shoes: Hoka Clifton7

Foot not that good, going to take a couple of days without impact. I think doing the key session of the week on grass and the rest of stuff on the elliptical
6 PM

S/C 20:00 [1]

Tuesday Oct 5 #

4 PM

Run warm up/down 20:00 intensity: (14:00 @1) + (6:00 @2) 4.1 km (4:53 / km) +83m 4:26 / km
ahr:138 max:149 shoes: Hoka Clifton7

5 PM

Run intervals 32:36 intensity: (4:00 @2) + (6:00 @3) + (17:36 @4) + (5:00 @5) 9.04 km (3:36 / km) +69m 3:28 / km
ahr:152 max:174 slept:7.0 shoes: Hoka Clifton7

4x5'(90")+4x30"(1')

3:16-3:26-3:13-3:20
2nd and 4rd were slower, not that much, i thinks gps lose a bit there, but it was also the uphill secction of the loop.
Stomach not that good, and also i have had some pain in my foot, don't know at all how to handle it. If terrain is irregular and with elevation and also fast running, it hurts.

Run warm up/down 18:04 intensity: (11:04 @1) + (4:00 @2) + (3:00 @3) 4.04 km (4:28 / km) +23m 4:21 / km
ahr:133 max:156 shoes: Hoka Clifton7

6 PM

S/C 10:00 [1]

Monday Oct 4 #

5 PM

Run 45:48 intensity: (20:00 @1) + (20:00 @2) + (5:48 @3) 10.42 km (4:24 / km) +65m 4:16 / km
ahr:134 max:154 slept:7.1 shoes: Hoka Clifton7

6 PM

S/C 50:00 [1]

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