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Training Log Archive: Alvarocasado

In the 28 days ending Feb 28, 2021:

activity # timemileskm+mload
  Indoor Aerobic19 17:45:20 2.55 4.11270.7
  S/C23 11:40:00148.9
  Aquarunning 3 2:37:0659.9
  Run3 50:01 7.82(6:24) 12.59(3:58) 6727.3
  Total45 32:52:27 10.38 16.7 67506.8
  [1-5]45 32:32:27

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MoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSu

Sunday Feb 28, 2021 #

10 AM

S/C 1:00:00 intensity: (50:00 @1) + (10:00 @2)

Saturday Feb 27, 2021 #

Note

Infiltration
6 PM

S/C 45:00 [1]

full arms

Wednesday Feb 24, 2021 #

10 AM

Indoor Aerobic 20:00 [1]
ahr:105 max:118

Tuesday Feb 23, 2021 #

3 PM

Indoor Aerobic intervals 1:10:03 intensity: (36:52 @1) + (11:48 @2) + (12:01 @3) + (8:56 @4) + (26 @5)
ahr:134 max:164 shoes: Salomon Confidence 3

Monday Feb 22, 2021 #

7 AM

Indoor Aerobic 1:00:04 intensity: (48:31 @1) + (7:36 @2) + (3:57 @3)
ahr:124 max:140 shoes: Salomon Confidence 3

9 AM

S/C 35:00 intensity: (20:00 @1) + (12:00 @2) + (3:00 @3)

Sunday Feb 21, 2021 #

10 AM

Indoor Aerobic warm up/down 20:00 [1]

11 AM

Run tempo 20:43 intensity: (43 @2) + (3:00 @3) + (12:00 @4) + (5:00 @5) 5.81 km (3:34 / km) +41m 3:27 / km
ahr:160 max:170 shoes: Nike Infinity React

Indoor Aerobic warm up/down 10:00 [1]

6 PM

S/C 30:00 [1]

Saturday Feb 20, 2021 #

11 AM

S/C intervals 55:00 intensity: (25:00 @1) + (10:00 @3) + (20:00 @4)
shoes: Salomon Confidence 3

HIIT
WU 15'+ 3x8'(40"+20"r) + 6x30"(30"r)+ CD 10'
7 PM

S/C 30:00 [1]

Core and knee rehabilitation

Friday Feb 19, 2021 #

7 AM

Run (BBA) 11:40 intensity: (3:40 @2) + (6:00 @3) + (2:00 @4) 2.78 km (4:12 / km) +26m 4:01 / km
ahr:157 max:165 shoes: Salomon Confidence 3

5 PM

Indoor Aerobic 20:00 [0]

S/C 50:00 intensity: (35:00 @1) + (10:00 @3) + (5:00 @4)

HIIT short to see how my body reacts, knee still in the shit
After that legs strength, what I could

Thursday Feb 18, 2021 #

9 AM

S/C 40:00 intensity: (32:00 @1) + (8:00 @3)

Wednesday Feb 17, 2021 #

6 PM

S/C 30:00 intensity: (25:00 @1) + (5:00 @3)

Tuesday Feb 16, 2021 #

7 PM

S/C 15:00 [1]

Friday Feb 12, 2021 #

8 AM

Note
(sick)

Tonsils and otitis, fucked for a week at least, with 38º of fever, almost unable to talk and eat correctly. Give me more setbacks

Thursday Feb 11, 2021 #

Note
(sick)

39 of fever, infection in the throat and in the mouth, the doctor say´s is ususal a couple of moths after covid have this kind of stuff, knee went worse becouse cartilage is really sensitive to this things and the pain increase
3 PM

Indoor Aerobic 1:00:00 [1] 4.11 km (4.1 kph)
ahr:118 max:128

4 PM

S/C 20:00 [1]

Wednesday Feb 10, 2021 #

10 AM

Indoor Aerobic (BBA) 1:00:00 [1]
ahr:115 max:121 shoes: Salomon Confidence 3

11 AM

S/C 25:00 [1]

Core, arms and isometric (high weight short repps)
2 PM

Aquarunning intervals 1:00:10 intensity: (20:10 @1) + (17:30 @2) + (7:30 @3) + (10:00 @4) + (5:00 @5)
ahr:136 max:171

WU+10x50m (45” stopped)+CD
Avg 1:32 ,as always without belt, not used to count meters in the pool but I have done 1300 approx

Tuesday Feb 9, 2021 #

7 AM

S/C (BBA) 25:00 [1]

3 PM

Indoor Aerobic intervals 1:30:00 intensity: (43:00 @1) + (7:00 @2) + (25:00 @3) + (15:00 @4)
ahr:130 max:158 shoes: Salomon Confidence 3

WU+20 Steady (3')+ 5x3'(2')+CD
5 PM

S/C 15:00 intensity: (10:00 @1) + (5:00 @3)

New core exercises

Monday Feb 8, 2021 #

8 AM

Indoor Aerobic 1:00:01 [1]
ahr:117 max:125 shoes: Salomon Confidence 3

9 AM

S/C 25:00 [1]

Core and some isometric
2 PM

Aquarunning 50:00 intensity: (7:00 @1) + (20:00 @2) + (15:00 @3) + (6:00 @4) + (2:00 @5)
ahr:144 max:179

Belt is for pussys
5x25m (30”) full

Sunday Feb 7, 2021 #

10 AM

Indoor Aerobic long 2:00:01 intensity: (1:10:01 @1) + (50:00 @2)
ahr:123 max:142 shoes: Salomon Confidence 3

5 PM

S/C 10:00 [1]

Ankles

Saturday Feb 6, 2021 #

9 AM

Indoor Aerobic intervals 1:30:00 intensity: (55:00 @1) + (12:00 @2) + (20:00 @3) + (3:00 @4)
ahr:128 max:155 shoes: Salomon Confidence 3

WU+8x3'(1')+CD
11 AM

S/C 20:00 [1]

Core, arms and hip
5 PM

Indoor Aerobic 30:10 [1]
ahr:115 max:123 shoes: Salomon Confidence 3

Friday Feb 5, 2021 #

7 AM

Indoor Aerobic 1:30:00 intensity: (30:00 @1) + (24:00 @2) + (32:00 @3) + (4:00 @4)
ahr:133 max:158 shoes: Salomon Confidence 3

WU+30x1’(1’)+CD
4 PM

Aquarunning 46:56 intensity: (16:56 @1) + (20:00 @2) + (10:00 @3)
ahr:136 max:160

Aquarunning without belt
Thouger than I remembered from the last time
5 PM

S/C 35:00 intensity: (25:00 @1) + (5:00 @2) + (5:00 @3)

Jumps and core

Thursday Feb 4, 2021 #

11 AM

Indoor Aerobic tempo 30:00 intensity: (6:00 @1) + (6:00 @2) + (10:00 @3) + (8:00 @4)
ahr:141 max:165 shoes: Salomon Confidence 3

20 steady
3 PM

Indoor Aerobic 30:01 [1]
ahr:113 max:128 shoes: Salomon Confidence 3

After clases

Wednesday Feb 3, 2021 #

11 AM

S/C 35:00 intensity: (25:00 @1) + (5:00 @2) + (5:00 @3)

Core and jumps
5 PM

Indoor Aerobic 50:00 intensity: (10:00 @1) + (22:00 @2) + (18:00 @3)
ahr:133 max:154 shoes: Salomon Confidence 3

Progresive

Run 17:38 [2] 4.01 km (4:24 / km)
ahr:134 max:164 (injured) shoes: Nike Infinity React

Puf

Tuesday Feb 2, 2021 #

9 AM

Indoor Aerobic 1:15:00 intensity: (35:00 @1) + (37:00 @2) + (3:00 @3)
ahr:130 max:144 shoes: Salomon Confidence 3

11 AM

S/C 20:00 [1]

Core and weakness on the machines
6 PM

S/C 25:00 intensity: (15:00 @1) + (5:00 @2) + (5:00 @3)

Jumping around

Monday Feb 1, 2021 #

1 PM

Indoor Aerobic intervals 1:20:00 intensity: (38:00 @1) + (10:00 @2) + (15:00 @3) + (15:00 @4) + (2:00 @5)
ahr:136 max:162 shoes: Salomon Confidence 3

WU+[6x5’(1’)](2’)+4x30”(1’)+CD

Se quien mato a Diana de Gales ¿vale?
C • Wut? 2
3 PM

S/C 30:00 [1]

Core and usual injured gym
7 PM

S/C 25:00 intensity: (15:00 @1) + (5:00 @2) + (5:00 @3)

Físio send me new exercises to try, I though that if you are injured jump isn’t the best option but let’s give it a try and see how it respond in a couple of days.

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