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Training Log Archive: Alvarocasado

In the 30 days ending Jun 30, 2021:

activity # timemileskm+mload
  Indoor Aerobic7 10:13:1196.2
  Orienteering 5 7:01:01 26.71(15:46) 42.99(9:48) 1561113 /127c88%88.3
  S/C18 6:56:0062.4
  Run9 5:16:42 43.93(7:13) 70.69(4:29) 663178.4
  Trail2 2:28:55 17.0(8:46) 27.36(5:27) 1063100.8
  Total40 31:55:49 87.64 141.04 3287113 /127c88%526.1
  [1-5]40 30:09:02
averages - sleep:7.9

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Wednesday Jun 30, 2021 #

10 AM

Run 1:06:03 intensity: (1:19 @1) + (4:06 @2) + (30:29 @3) + (23:25 @4) + (6:44 @5) 15.56 km (4:15 / km) +169m 4:02 / km
ahr:154 max:183 slept:7.0 shoes: Hoka Clifton7

started easy with company, them faster but without real suffer, felt pretty empty going up, soft downhill is always easy.
12 PM

S/C 40:00 [1]

Gym and core

Tuesday Jun 29, 2021 #

8 AM

Orienteering (BBA) 1:26:51 intensity: (26:51 @0) + (40:00 @1) + (15:00 @2) + (5:00 @3) * 7.66 km (11:20 / km) +360m 9:11 / km
ahr:141 max:183 spiked:17/18c slept:8.1 shoes: IROCK3

BBA and more tapes
10 AM

Orienteering 1:21:34 intensity: (21:34 @0) + (35:00 @1) + (20:00 @2) + (5:00 @3) * 8.42 km (9:41 / km) +310m 8:11 / km
ahr:141 max:171 spiked:22/24c shoes: IROCK3

6 PM

S/C 25:00 [1]

Core, hipp and basic calf strenght

Monday Jun 28, 2021 #

12 PM

Orienteering 1:23:22 intensity: (33:22 @0) + (30:00 @1) + (20:00 @2) ** 7.86 km (10:36 / km) +208m 9:22 / km
ahr:136 max:169 spiked:27/31c slept:7.6 shoes: BOLD9

Putting some tapes in covaleda, reallly nice forest, and it isn't a tough task, enjoying it.
4 PM

Orienteering 2:00:02 intensity: (25:00 @0) + (1:03:07 @1) + (17:21 @2) + (9:57 @3) + (1:12 @4) + (3:25 @5) * 11.77 km (10:12 / km) +423m 8:39 / km
ahr:131 max:192 spiked:20/22c shoes: BOLD9

So nice

Sunday Jun 27, 2021 #

8 AM

Indoor Aerobic long (MTB) 4:33:51 intensity: (4:26:29 @1) + (3:55 @2) + (3:24 @3) + (3 @4)
ahr:92 max:156 slept:8.0 shoes: Salomon Confidence 3

79kms +1217 17.3kms/h
Easy with dad and bro, legs are destroyed, I not going to do bike in a while. I’m a runner :)

Saturday Jun 26, 2021 #

8 AM

Indoor Aerobic (MTB) 2:34:15 intensity: (2:24:00 @1) + (7:01 @2) + (3:14 @3)
ahr:119 max:145 slept:7.4 shoes: Salomon Confidence 3

61,9kms +294 24,1kms/h
BBA
It was a nice ride
6 PM

Run intervals 40:00 intensity: (34 @1) + (1:21 @2) + (20:52 @3) + (11:58 @4) + (5:15 @5) 9.69 km (4:08 / km) +56m 4:01 / km
ahr:155 max:194 shoes: Hoka Clifton7

5x3’(2’) not really feeling running faster, way as introduction for faster paces that 4’. Also was a really windy evening and the last 2 changes I wanted to die. Hey but it was cool to run “fast” some minutes
7 PM

S/C 8:00 [1]

Friday Jun 25, 2021 #

8 AM

Run 47:27 intensity: (14:14 @1) + (24:02 @2) + (8:57 @3) + (14 @4) 9.3 km (5:06 / km) +86m 4:53 / km
ahr:135 max:157

7 PM

S/C 20:00 [1]

Core hipp and ankles

Thursday Jun 24, 2021 #

1 PM

Trail 1:22:45 intensity: (1:13 @1) + (8:17 @2) + (40:12 @3) + (27:59 @4) + (5:04 @5) 15.12 km (5:28 / km) +601m 4:34 / km
ahr:153 max:169 slept:8.3 shoes: Salomon Sense Ride 3

Felling tired at the start but managed to don’t stop during all the way, improvement base endurance, I’m still shit but at least I can run 15k

Wednesday Jun 23, 2021 #

10 AM

Run 48:33 intensity: (2:37 @1) + (13:21 @2) + (26:50 @3) + (5:12 @4) + (33 @5) 10.02 km (4:51 / km) +109m 4:36 / km
ahr:146 max:170 slept:7.1 shoes: Hoka Clifton7

Jog before some strength at the gym
11 AM

S/C 50:00 [1]

Tuesday Jun 22, 2021 #

11 AM

Trail 1:06:10 intensity: (16 @1) + (1:30 @2) + (18:28 @3) + (25:12 @4) + (20:44 @5) 12.24 km (5:24 / km) +462m 4:33 / km
ahr:159 max:174 slept:8.0 shoes: Salomon Sense Ride 3

Well, felt it as a jog but how the time goes on, tiredness come stronger. Endurance = 0
But it felt really good be able to run on trails and have fun again.
8 PM

S/C 8:00 [1]

Monday Jun 21, 2021 #

10 AM

Run 40:01 intensity: (19 @1) + (3:10 @2) + (29:32 @3) + (6:53 @4) + (7 @5) 8.67 km (4:37 / km) +65m 4:27 / km
ahr:151 max:165 slept:7.6 shoes: Hoka Clifton7

Before gym, easy. HR is higher than ever, time to get it to normal parameters
11 AM

S/C 50:00 [1]

Back at the gym

Sunday Jun 20, 2021 #

11 AM

Run 51:27 intensity: (45 @1) + (11 @2) + (10:02 @3) + (22:45 @4) + (17:44 @5) 12.05 km (4:16 / km) +136m 4:03 / km
ahr:160 max:181 slept:8.0 shoes: Hoka Clifton7

HR over the moon, didn't felt it as a though effort, just a run, need to find the same just jogging, without rush.
7 PM

S/C 20:00 [1]

Core and ankles

Saturday Jun 19, 2021 #

11 AM

Orienteering 43:44 intensity: (5:00 @2) + (25:44 @3) + (10:00 @4) + (3:00 @5) ** 6.86 km (6:22 / km) +249m 5:24 / km
ahr:160 max:177 spiked:9/12c slept:8.5 shoes: BOLD9

Orienteering 5:28 [2] *** 0.41 km (13:14 / km) +11m 11:39 / km
ahr:154 max:197 spiked:18/20c shoes: BOLD9

Micro

Friday Jun 18, 2021 #

12 PM

Run 20:00 intensity: (5:00 @2) + (10:00 @3) + (5:00 @4) 4.6 km (4:21 / km) +42m 4:10 / km
ahr:159 max:172 slept:9.0 shoes: Hoka Clifton7

Starting point, i don´t felt sick, just out of fittness. Some disconfort in the spleen when i think of it, same with the headache. I think is more a mental thing, will see tomorrow
6 PM

S/C 30:00 [1]

Thursday Jun 17, 2021 #

5 PM

Note

70min walk and 2 min run
6 PM

Run 2:11 [2] 0.53 km (4:08 / km)
ahr:141 max:186

8 PM

S/C 20:00 [1]

Wednesday Jun 16, 2021 #

Note

50 min walk 1 minute run
1 PM

Run 1:00 [2] 0.28 km (3:36 / km)
ahr:130 max:152

7 PM

S/C 20:00 [1]

Tuesday Jun 15, 2021 #

Note

35 min walk
6 PM

S/C 25:00 [1]

Monday Jun 14, 2021 #

Note

20 min walk

Friday Jun 11, 2021 #

7 PM

Indoor Aerobic 30:02 [1]
ahr:70 max:93

Wednesday Jun 9, 2021 #

9 AM

Indoor Aerobic 40:00 [1]

walk

Tuesday Jun 8, 2021 #

S/C 10:00 [1]

8 PM

Indoor Aerobic 40:02 [1]
ahr:68 max:82

Monday Jun 7, 2021 #

6 PM

S/C 25:00 [1]

Indoor Aerobic 15:01 intensity: (14:15 @1) + (15 @2) + (31 @3)
ahr:112 max:153

Sunday Jun 6, 2021 #

6 PM

Indoor Aerobic 1:00:00 [1]

Saturday Jun 5, 2021 #

6 PM

S/C 20:00 [1]

Friday Jun 4, 2021 #

8 PM

S/C 20:00 [1]

Thursday Jun 3, 2021 #

5 PM

S/C 15:00 [1]

Tuesday Jun 1, 2021 #

4 PM

S/C 10:00 [1]

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