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Training Log Archive: Alvarocasado

In the 30 days ending Nov 30, 2020:

activity # timemileskm+mload
  Run16 9:15:18 74.15(7:29) 119.33(4:39) 1334227.7
  S/C17 7:43:0072.5
  Orienteering 7 6:01:34 34.21(10:34) 55.05(6:34) 1446141 /163c86%172.7
  Indoor Aerobic8 4:00:5549.8
  Trail2 2:07:54 15.49(8:15) 24.93(5:08) 86865.1
  Total43 29:08:41 123.84 199.31 3647141 /163c86%587.8

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Monday Nov 30, 2020 #

8 AM

Run (BBA) 20:01 intensity: (12:17 @1) + (5:53 @2) + (1:51 @3) 4.4 km (4:33 / km) +45m 4:20 / km
ahr:130 max:142 shoes: Salomon Confidence 3

5 PM

Run 32:04 intensity: (13:04 @1) + (15:00 @2) + (4:00 @3) 7.19 km (4:28 / km) +71m 4:15 / km
ahr:137 max:150 shoes: Salomon Confidence 3

Before strenght
6 PM

S/C 50:00 [1]

Core and full gym

Sunday Nov 29, 2020 #

10 AM

Orienteering warm up/down 22:59 intensity: (12:31 @1) + (9:51 @2) + (37 @3) ** 3.65 km (6:17 / km) +19m 6:08 / km
ahr:131 max:148 shoes: IROCK3

Corridor to warm up

Orienteering intervals 37:37 intensity: (8:42 @1) + (2:11 @2) + (6:39 @3) + (13:18 @4) + (6:47 @5) *** 5.97 km (6:18 / km) +70m 5:57 / km
ahr:149 max:185 spiked:19/24c shoes: IROCK3

5x1km aprox
Too fast for me in my fitness condition and too tired how to even be ready to be clean in the navigation, couple of mistakes that let me out of the top board.
Found plenty of conclusions and hope to be in better fitness the next time how to do it as I used to.

Run warm up/down 10:15 [1] 1.43 km (7:09 / km)
ahr:119 max:128 shoes: IROCK3

To see the fail

Saturday Nov 28, 2020 #

11 AM

Run warm up/down 17:26 intensity: (11:03 @1) + (4:55 @2) + (1:28 @3) 3.02 km (5:47 / km) +21m 5:35 / km
ahr:128 max:151 shoes: IROCK3

Orienteering tempo 28:10 intensity: (24 @1) + (19 @2) + (6:25 @3) + (18:22 @4) + (2:40 @5) *** 5.15 km (5:28 / km) +116m 4:55 / km
ahr:158 max:176 spiked:14/16c shoes: IROCK3

Training in guardamar sur with sportident, was nice to be able to do some quality training, started not too focus but how the controls went on I have had more flow. 2 mistakes of 1 minute each , could be better but at least have done at “high speed“ some controls

Run warm up/down 9:26 [1] 1.53 km (6:09 / km) +12m 5:55 / km
ahr:121 max:133 shoes: IROCK3

4 PM

Orienteering 45:24 intensity: (7:28 @1) + (31:44 @2) + (5:35 @3) + (37 @4) **** 7.27 km (6:15 / km) +180m 5:33 / km
ahr:138 max:162 spiked:17/18c shoes: Slab XA amphib2

Middle effort on this distance, forest really nice and the course was set in a only curve level map, I really wanted to do more but I’m really tired, it isn’t going a soft progresión to running :)
Whatever next week will be really easy to reach the Spanish champs in a good freshmen state.

Run 9:14 intensity: (5:09 @1) + (2:38 @2) + (1:11 @3) + (13 @4) + (3 @5) 1.85 km (5:00 / km) +6m 4:55 / km
ahr:131 max:164 shoes: Slab XA amphib2

Way back to the camping and 5x100 r30”
6 PM

S/C 20:00 [1]

Core, gluteus and some arms just because I have enough time

Friday Nov 27, 2020 #

7 PM

Run warm up/down 11:41 intensity: (8:41 @2) + (3:00 @3) 2.41 km (4:50 / km) +7m 4:46 / km
ahr:137 max:146 shoes: IROCK3

Orienteering (Night ) 55:38 intensity: (16:26 @1) + (18:25 @2) + (20:14 @3) + (33 @4) **** 7.06 km (7:53 / km) +139m 7:10 / km
ahr:143 max:169 spiked:16/24c shoes: IROCK3

Just before use my headlamp I broke it, took one from Luis me wasn’t good enough how to see 20 meters away, I have done couple of big mistakes(3-5min each), moreover I have had a really good time out in the forest and even with those tough control I have done other pretty nice, need to learn and think about plenty about navigation in the dark ,in terrain without visibility and even more with shit light.

Run warm up/down 6:08 [1] 1.02 km (6:01 / km) +7m 5:50 / km
ahr:132 max:138 shoes: IROCK3

Thursday Nov 26, 2020 #

9 AM

Run (BBA) 30:04 intensity: (10:00 @1) + (15:04 @2) + (5:00 @3) 6.62 km (4:32 / km) +68m 4:19 / km
ahr:140 max:149 shoes: Salomon Confidence 3

Easy run, calf isn´t as good as i would like it to be, but a bit better what is something positive.
5 PM

Run 34:51 intensity: (15:00 @1) + (14:51 @2) + (5:00 @3) 7.11 km (4:54 / km) +104m 4:34 / km
ahr:136 max:147 shoes: Salomon Confidence 3

Before strenght
6 PM

S/C 50:00 [1]

Core and full gym, better than expected

Wednesday Nov 25, 2020 #

5 PM

Run 1:03:05 intensity: (5:35 @1) + (31:11 @2) + (12:07 @3) + (14:12 @4) 14.43 km (4:22 / km) +185m 4:06 / km
ahr:145 max:162 shoes: Nike Infinity React

WU+10´Treshold+10x30" uphill (resting the way down)+CD
10´minutes at 3:32 avg, what was pretty nice took a bit back what used to be my normal pace.
Then the uphill intervals at 3:32 avg, it was a stride with 10 meters of elevation.
After yestedays run, a bad night with stomachache and a sore calf is something.
7 PM

S/C 10:00 [1]

Tuesday Nov 24, 2020 #

5 PM

Run 1:09:12 intensity: (1:34 @1) + (5:56 @2) + (28:51 @3) + (29:54 @4) + (2:57 @5) 17.02 km (4:04 / km) +216m 3:49 / km
ahr:154 max:164 shoes: Nike Infinity React

Stomach was really bad since the lunch time, went out with the group and started too fast, felt bad all the way, but at least I have done something with this bad feeling. I´m waiting to have a full week with the feelings of the sunday.
6 PM

S/C 12:00 [1]

Core and some aquiles

Monday Nov 23, 2020 #

9 AM

Run (BBA) 20:47 intensity: (6:20 @1) + (12:22 @2) + (2:05 @3) 4.41 km (4:43 / km) +44m 4:29 / km
ahr:134 max:148 shoes: Salomon Confidence 3

HR is going down day by day !
5 PM

Indoor Aerobic 40:30 intensity: (37:10 @1) + (1:12 @2) + (2:08 @3)
ahr:122 max:136 shoes: Salomon Confidence 3

Elíptica
6 PM

S/C 50:00 [1]

Core and full gym. Really tired

Sunday Nov 22, 2020 #

10 AM

Trail 1:39:36 intensity: (53 @1) + (16:29 @2) + (53:15 @3) + (25:02 @4) + (3:57 @5) 20.14 km (4:57 / km) +749m 4:10 / km
ahr:151 max:165 shoes: Salomon Sense Ride 3

Started feeling weird and thought it was going to be a though one, after couple of kms, felt better and I was able to do 20 kms, more than 6 weeks after the last time I ran that distance. Day by day, but still a lot to do.

Saturday Nov 21, 2020 #

10 AM

Orienteering 1:10:07 intensity: (3:01 @1) + (10:36 @2) + (40:55 @3) + (15:27 @4) + (8 @5) 11.29 km (6:12 / km) +311m 5:27 / km
ahr:150 max:165 spiked:40/42c shoes: BOLD9

Feel more confortable running through the forest, I have done couple of mistakes, but was okey to keep improving.
5 PM

Indoor Aerobic 20:01 [1]
ahr:89 max:99

6 PM

S/C 10:00 [1]

I pretended to do more, but I felt too tired and tomorrow want to run further than 15 km

Friday Nov 20, 2020 #

8 AM

Indoor Aerobic (BBA) 30:03 [1]
ahr:94 max:107

Something
5 PM

Run 49:12 intensity: (1:37 @1) + (20:15 @2) + (27:10 @3) + (10 @4) 10.03 km (4:54 / km) +130m 4:36 / km
ahr:145 max:158 shoes: Salomon Confidence 3

Before streght with ana and pablo, juaker is always there when you need a good chat
6 PM

S/C 45:00 [1]

Core and full gym

Thursday Nov 19, 2020 #

8 AM

Indoor Aerobic (BBA) 20:01 [1]
ahr:92 max:105

9 AM

S/C 20:00 [1]

Core, hip and Aquiles
6 PM

Trail warm up/down 18:13 intensity: (8:13 @2) + (10:00 @3) 3.15 km (5:47 / km) +80m 5:08 / km
ahr:144 max:154 shoes: IROCK3

Orienteering tempo (Night) 27:38 intensity: (5 @2) + (2:41 @3) + (11:20 @4) + (13:32 @5) 5.43 km (5:05 / km) +104m 4:39 / km
ahr:160 max:169 spiked:15/17c shoes: IROCK3

I think tempo is too optimistic, run the curse enjoying and push as I could, I have broken one lace in the middle of the course and made me lost focus, a few controls later I were too tired and I have done 2 huge mistakes, not ready for fast orienteering at night. I have learns about that and will used the next time.
I need more fit, but I should be patient

Trail warm up/down 10:05 intensity: (7:05 @1) + (3:00 @2) 1.64 km (6:09 / km) +39m 5:30 / km
ahr:131 max:143 shoes: IROCK3

Wednesday Nov 18, 2020 #

5 PM

Run 1:08:47 intensity: (5:09 @1) + (27:07 @2) + (23:12 @3) + (12:24 @4) + (55 @5) 15.09 km (4:33 / km) +155m 4:20 / km
ahr:152 max:167 shoes: Salomon Confidence 3

Suffering at wasn’t cardio suffer, body is not use to run this much and most of my metabolism don’t work at all. So I just felt empty all the way , but I have done a step forward this evening. Is not really funny be in this fitness knowing that the Spanish championship of 2020 is in 2,5 weeks (this dates have been moved by covid the hole year, that’s the main reason of doing it in December)
6 PM

S/C 6:00 [1]

Don’t have energy for more core

Tuesday Nov 17, 2020 #

5 PM

Run 42:15 intensity: (3:10 @1) + (7:24 @2) + (24:41 @3) + (7:00 @4) 9.05 km (4:40 / km) +140m 4:20 / km
ahr:148 max:168 shoes: Salomon Confidence 3

Went out with the group and felt better than expected, all the way with Maria and finish as I could. With my stomachaches I’m pretty happy of being able to do this.
6 PM

S/C 30:00 [1]

Usual core, hip and ankles

Monday Nov 16, 2020 #

8 AM

Indoor Aerobic 30:02 [1]
ahr:99 max:110

5 PM

Indoor Aerobic 40:14 intensity: (9:24 @1) + (3:38 @2) + (18:19 @3) + (8:53 @4)
ahr:144 max:160 shoes: Salomon Confidence 3

S/C 40:00 [1]

Sunday Nov 15, 2020 #

9 AM

Orienteering long 1:14:01 intensity: (2:27 @1) + (35:51 @2) + (28:55 @3) + (6:09 @4) + (39 @5) *** 9.23 km (8:01 / km) +506m 6:18 / km
ahr:148 max:163 spiked:20/22c shoes: BOLD9

First time doing orienteering for almost 40 days. Not fast, really tired but at least most of the training I was able to did it clean. Feels like if it was a marathon. At the end have the stomachache that is all day with me.

Saturday Nov 14, 2020 #

8 AM

Run (BBA) 40:44 intensity: (36 @1) + (20:30 @2) + (17:00 @3) + (2:38 @4) 7.74 km (5:16 / km) +79m 5:00 / km
ahr:146 max:160 shoes: Salomon Confidence 3

Jogging with my brother and with my dog, legs tired and cardio the same, need to get used to run again little by little.
7 PM

S/C 15:00 [1]

Friday Nov 13, 2020 #

8 AM

Run (BBA) 20:06 intensity: (18 @1) + (9 @2) + (2:14 @3) + (6:44 @4) + (10:41 @5) 4.95 km (4:04 / km) +43m 3:53 / km
ahr:159 max:174 shoes: Salomon Confidence 3

Well, I try to run easy the first 100 meters but was and impossible task, was too fun run again and I run enjoying each step

S/C 30:00 [1]

Core and streght exercises

Thursday Nov 12, 2020 #

8 AM

Indoor Aerobic (BBA) 30:04 [1]
ahr:95 max:114

3 PM

Note

Almost a 2 hours walk at the afternoon, tired
7 PM

S/C 15:00 [1]

Abs and aquiles

Wednesday Nov 11, 2020 #

8 AM

Indoor Aerobic (BBA) 30:00 [1]
ahr:103 max:121

7 PM

S/C 20:00 [1]

Some core and ankles

Tuesday Nov 10, 2020 #

5 PM

Note

After 26 days of fever, headache, and stomachache. Being in my bedroom, not big, for all this days with almost could get out of it have beeing a hell.Now clean of covid time to get back to what I used to be, time to train!
I´m really weak right now so will se how I do to impruve little by little
7 PM

S/C 40:00 intensity: (20:00 @1) + (20:00 @2)

After a hole month without any kind of sport is going to be a tough way to reach something, I just want to run so process starts now
12 minutes of what use to be normal core
25 minutes of some muscle activation, soft gym to see how I react
Push ups until die

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