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Training Log: Alvaro Prieto

In the last 7 days:

activity # timemileskm+m
  Running5 2:21:17 18.08(7:49) 29.1(4:51) 210
  Football1 1:10:00
  Orienteering2 1:03:53 8.02(7:58) 12.9(4:57) 205
  Gym1 1:00:00
  Six Pack Workout3 30:00
  Stretching2 20:00
  Total10 6:25:10 26.1 42.0 415
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Thursday Jan 19 #

11 AM

Running warm up/down 20:00 [1] 4.0 km (5:00 / km)
shoes: VJ Sarva

Orienteering intervals (Sprint intervals CDC) 21:43 [5] 5.2 km (4:11 / km) +25m 4:05 / km
shoes: VJ Sarva

6:13 mins (1.4km)
5:44 mins (1.4km)
5:14 mins (1.2km)
4:32 mins (1.15km)

Wednesday Jan 18 #

12 PM

Running warm up/down 20:00 [1] 3.0 km (6:40 / km)
shoes: Nike Vomero 31

Orienteering (Loops) 42:10 [4] 7.7 km (5:29 / km) +180m 4:54 / km
shoes: Salomon S-Lab

8 PM

Stretching 10:00 [3]
shoes: Nike Vomero 31

Six Pack Workout 10:00 [3]
shoes: Nike Vomero 31

Tuesday Jan 17 #

11 AM

Running intervals 40:00 [4] 8.7 km (4:36 / km) +80m 4:24 / km
shoes: Nike Vomero 31

Fartlek 10' easy pace (4:50/km)- 10' standard pace (4:25/km) - 10' high speed (3:40/km) - 10' easy pace (4:50/km)

Running hills 6:00 [5] 1.7 km (3:32 / km) +100m 2:44 / km

6x1min (1:30min rec)
12 PM

Gym 1:00:00 [3]

Monday Jan 16 #

4 PM

Football 1:10:00 [3]

5 PM

Six Pack Workout 10:00 [3]
shoes: Nike Vomero 31

Sunday Jan 15 #

9 AM

Running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Nike Vomero 31

10 AM

Running 20:17 [5] 5.7 km (3:34 / km) +30m 3:28 / km
shoes: Nike Vomero 31

I ran Vuelta Pedestre Tres Cantos. I didnt sleep well and to add I was late in the race, arriving only 5 minutes before the start. So I couldnt warm up and focus properly, just took off my clothes and went to the start line.

I started in the front with the leading group until km2, then I was passed by 4 triathletes and kept the pace they put. In the km4 I started pushing hard (because in the info the course length was about 5km), and passed the group taking the first position. Suddenly I saw the km5 and realised it was gonna be longer than expected so my attack was useless. I went to pieces and again was passed by the four triathletes. In the last sprint I was able to pass one of them and almost another.

Finally I took the fourth place, 2" behind the third and 15" behind the winner.

Running warm up/down 30:00 [1] 5.0 km (6:00 / km)
shoes: Nike Vomero 31

At least I could cool down.
11 PM

Six Pack Workout 10:00 [3]
shoes: Nike Vomero 31

Stretching 10:00 [3]
shoes: Nike Vomero 31

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Recent Weeks:

Week
Ending
Training hours by intensity
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11
Jan 21
Jan 14
Jan 7
Dec 31, 2016
Dec 24, 2016

Week
Ending
Training hours by activity
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11
Jan 21
Jan 14
Jan 7
Dec 31, 2016
Dec 24, 2016

Week
Ending
Training miles by activity
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65
Jan 21
Jan 14
Jan 7
Dec 31, 2016
Dec 24, 2016

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