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Training Log Archive: Alvarocasado

In the 7 days ending Jan 29, 2023:

activity # timemileskm+mload
  Run15 9:03:32 72.05(7:33) 115.95(4:41) 1693132.5
  S/C6 2:10:0019.5
  Orienteering 2 1:45:42 11.19(9:27) 18.01(5:52) 59059.9
  Total22 12:59:14 83.24 133.96 2283211.9
averages - sleep:8.2

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MoTuWeThFrSaSu

Sunday Jan 29, 2023 #

11 AM

Run 1:05:28 intensity: (41:28 @1) + (20:00 @2) + (4:00 @3) 12.24 km (5:21 / km) +425m 4:33 / km
shoes: HOKA Clifton 8 White

1 PM

Note

Calf isn't great, it is the same kind of feeling I had in may last year, better to stop before it gets worse, go to the doctor, and do alternative work, a shit that wear a shoes for 6k without pushing can destroy you that much, frustrating. Probably I'm still able to run some days until completly destroy myself as last time this happen, so is a improvement in myself control.
Mental change, dig in the pain cave and work as much it let me.
7 PM

S/C 15:00 [1]

Saturday Jan 28, 2023 #

10 AM

Run warm up/down 24:01 intensity: (20:01 @1) + (4:00 @2) 4.85 km (4:57 / km) +50m 4:43 / km
shoes: HOKA Clifton 8 White

11 AM

Orienteering intervals 1:02:00 intensity: (10:00 @1) + (15:00 @2) + (22:00 @3) + (15:00 @4) *** 9.78 km (6:20 / km) +400m 5:16 / km
slept:7.2 shoes: BoldX-2

7x6'

With Zorrilla and Elias Kukka, Elias is staying in Peguerinos for a couple of weeks and he told us if we wanted to join, such a nice guy!
We took the training as threhold, HR wasn't high at all, but with the snow and the my sore muscles it was enough effort. Couple of FT could define well the place in some places. And realized my mistake while I was passing next to the place it supposed to be or at the end of the interval.
12 PM

Run warm up/down 8:51 [1] 1.6 km (5:32 / km) +20m 5:12 / km
shoes: BoldX-2

4 PM

Orienteering intervals 43:42 intensity: (2:00 @1) + (2:00 @2) + (6:00 @3) + (33:42 @4) *** 8.23 km (5:19 / km) +190m 4:46 / km
shoes: BoldX-2

3x12'

With Zorrilla and Elias Kukkas again, We pushed more than in the morning, i made couple of big mistakes in the 2nd and 3rd intervals, Ii was tired and in both of the situation it was when i was getting near to the first control of that interval. But then good, in the last one couldn't win elias, i was infront in the last uphill but he catched me up and I didn't wanted to push how to arrive at the same time, that wouldn't have been threshold.

Run warm up/down 20:37 intensity: (15:37 @1) + (5:00 @2) 4.24 km (4:52 / km) +50m 4:36 / km
shoes: HOKA Clifton 8 White

5 PM

Run warm up/down 4:27 [1] 0.71 km (6:16 / km)
shoes: BoldX-2

Friday Jan 27, 2023 #

11 AM

Run 1:00:29 intensity: (50:29 @1) + (10:00 @2) 13.08 km (4:37 / km) +164m 4:21 / km
slept:8.9 shoes: HOKA Clifton 8 White

Painfull calf
12 PM

S/C 40:00 [1]

Thursday Jan 26, 2023 #

8 AM

Run (BBA) 30:03 intensity: (25:03 @1) + (5:00 @2) 6.67 km (4:30 / km) +68m 4:17 / km
slept:8.4 shoes: HOKA Clifton 8 White

4 PM

Run warm up/down 23:38 [1] 5.06 km (4:40 / km) +38m 4:30 / km
shoes: HOKA Clifton 8 White

5 PM

Run intervals 25:02 intensity: (2:02 @2) + (3:00 @3) + (13:00 @4) + (7:00 @5) 6.84 km (3:40 / km)
shoes: ASICS Hyper Speed

4000(2')+5x400(1')

3:18-1:09-1:06-1:05-1:05-1:03

Felt ok, but slow in the grass track, while i was doing the intervals all was okey, but after the training my right calf was tight, I think is due to the shoes.

Run warm up/down 11:43 [1] 2.26 km (5:11 / km)
shoes: HOKA Clifton 8 White

8 PM

S/C 5:00 [1]

Wednesday Jan 25, 2023 #

11 AM

Run 1:20:55 intensity: (54:55 @1) + (25:00 @2) + (1:00 @3) 17.97 km (4:30 / km) +234m 4:14 / km
slept:9.3 shoes: HOKA Clifton 8 White

Almost a Tapia
6 PM

S/C 20:00 [1]

Tuesday Jan 24, 2023 #

7 AM

Run (BBA) 30:04 intensity: (27:53 @1) + (2:11 @2) 6.59 km (4:34 / km) +71m 4:20 / km
shoes: HOKA Clifton 8 White

4 PM

Run warm up/down 21:56 [1] 4.25 km (5:10 / km) +72m 4:45 / km
shoes: Slab Pulsar

5 PM

Run intervals 36:00 intensity: (4:00 @2) + (8:00 @3) + (8:00 @4) + (16:00 @5) 8.92 km (4:02 / km) +310m 3:26 / km
slept:8.1 shoes: Slab Pulsar

3x(2’+2x1’+4x30”)
Same time as the interval as rest

Decided to do this training in a hilly course because I want to train more my uphill and downhill skills, next month there are some races in Spain with elevation and want to be “ready” for it, and without sprint focus in the next months I think is a good choice to avoid the track a bit.
Each time I do this kind of choice I’m happy with it, it is a lot more funnier and more enjoyable

Run warm up/down 14:26 [1] 3.09 km (4:40 / km) +40m 4:23 / km
shoes: Slab Pulsar

7 PM

S/C 10:00 [1]

Monday Jan 23, 2023 #

7 AM

Run (BBA) 41:06 intensity: (37:06 @1) + (4:00 @2) 8.68 km (4:44 / km) +92m 4:30 / km
slept:7.5 shoes: HOKA Clifton 8 White

4 PM

Run 44:46 [1] 8.89 km (5:02 / km) +58m 4:53 / km
shoes: HOKA Clifton 8 White

Too many vegetables at lunch
5 PM

S/C 40:00 [1]

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