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Training Log: Alvarocasado

In the last 7 days:

activity # timemileskm+m
  Trail2 4:11:21 22.24(11:18) 35.8(7:01) 1685
  Run8 3:57:29 33.97(6:59) 54.67(4:21) 385
  Gym2 1:20:00
  Orienteering 1 1:12:55 6.33(11:31) 10.19(7:09) 54922 /23c95%
  S/C5 53:00
  Total15 11:34:45 62.55 100.66 262022 /23c95%
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TuWeThFrSaSuMo

Sunday May 31 #

6 AM

Trail 3:04:12 [3] 23.63 km (7:48 / km) +1332m 6:05 / km
ahr:138 max:190 shoes: Gosht12

Take the wrong shoes at home don´t help too much in a route like this, asfalt shoes are for flat.
Going up at medium pace but easy, without push hard, reaching the summit and then all the way down next to the river.Easy throw the technical trail full of rocks and really narrow in a couple of times.
Want to do it longer but being the first long run in mountain of the summer is enought
8 PM

S/C 5:00 [1]

Saturday May 30 #

8 AM

Orienteering 1:12:55 [3] *** 10.19 km (7:09 / km) +549m 5:38 / km
ahr:145 max:184 spiked:22/23c shoes: IROCK3

Back to the forest, super nice.The compass feels weird, I´m going to need to do a lot more of orienteering.I wasn´t super focus all the way, at the start I just could take a look to the trees and the deers.Was a good experience remenber hoy hard can be run in the forest.
I want more, I don´t want to be a runner anymore.

https://drive.google.com/file/d/1N2EO38iqtQ9XsQ8uq...

Friday May 29 #

10 AM

Run warm up/down 20:00 [2] 4.14 km (4:50 / km) +43m 4:36 / km
shoes: Salomon Sonic 3 Balance

11 AM

Run 20:00 [4] 5.44 km (3:41 / km) +14m 3:38 / km
shoes: Salomon Sonic 3 Balance

Progressive in this 20 min, starting at 3:55 and finish around 3:25, nothing special, but for me is pleasure do something like this.

Run warm up/down 22:17 [2] 4.97 km (4:29 / km) +18m 4:24 / km
shoes: Salomon Sonic 3 Balance

5 PM

Run 21:31 [1] 4.35 km (4:57 / km) +38m 4:44 / km
shoes: Salomon Sonic 3 Balance

6 PM

S/C 10:00 [1]

Gym 40:00 [1]

Thursday May 28 #

11 AM

Run warm up/down 15:00 [2] 3.24 km (4:38 / km) +34m 4:24 / km
shoes: Salomon Sonic 3 Balance

Run intervals 40:00 [4] 10.2 km (3:55 / km) +21m 3:53 / km
shoes: Salomon Sonic 3 Balance

1-1:30-2-2:30-2-2-2:30-2-1:30-1 and jogging until reach the 4 min per change.

Around 3:30 the fast (80-85% HR) and the jog next to 4:20

Wasn´t a big effort, the coach don´t want to make big efforts, so I should listen to him, his the one who know more.Even Though I want to run fast and do a big efort, I´m bored of this "easy farleks"
12 PM

Run warm up/down 17:19 [2] 4.01 km (4:19 / km) +22m 4:12 / km
shoes: Salomon Sonic 3 Balance

7 PM

S/C 15:00 [1]

Wednesday May 27 #

12 PM

Trail 1:07:09 [2] 12.17 km (5:31 / km) +353m 4:49 / km
shoes: Gosht12

30º, is not the best temperature for training but is what i deserve for training late.Again snakes everywhere, no eagles or what?
6 PM

S/C 15:00 [1]

Gym 40:00 [1]

Tuesday May 26 #

9 AM

Run warm up/down 17:00 [2] 3.37 km (5:03 / km) +84m 4:29 / km
shoes: Gosht12

Run intervals 29:21 [4] 7.53 km (3:54 / km) +61m 3:45 / km
shoes: Gosht12

Easy Farlek after blood test
2x(1-1:30-2-1:30-1) r1 between+(1-1:30-1)r1 between
Last one was to finish the loop, wasn´t a really demanding, training the fast wasn´t really fast, just to move a little bit more the legs, until the results of the test.
I hope the thursday I would be able to run faster (by doctors and coach)
10 AM

Run warm up/down 14:21 [2] 3.12 km (4:36 / km) +12m 4:31 / km
shoes: Gosht12

7 PM

Run 20:40 [2] 4.3 km (4:48 / km) +38m 4:36 / km
shoes: Salomon Sonic 3 Balance

S/C 8:00 [1]

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May 31 – Oct 10 (133d)
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