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Training Log Archive: Alvarocasado

In the 31 days ending May 31, 2020:

activity	#	time	miles		km		+m				load
Run	35	22:12:09	185.19	(7:12)	298.04	(4:28)	2929				524.4
S/C	39	17:58:00	3.42		5.5						182.5
Trail	8	10:22:44	64.93	(9:35)	104.5	(5:58)	4035				288.1
Indoor Aerobic	10	6:25:00									76.8
Orienteering	3	2:46:26	14.86	(11:12)	23.91	(6:58)	1017	58 /	64c	90%	75.1
Total	85	59:44:19	268.4		431.95		7982	58 /	64c	90%	1146.9

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Sunday May 31, 2020 #

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, 2020 #

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, 2020 #

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]

S/C 40:00 [1]

Thursday May 28, 2020 #

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, 2020 #

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]

S/C 40:00 [1]

Tuesday May 26, 2020 #

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]

Monday May 25, 2020 #

12 PM

Run 30:12 [2] 6.36 km (4:45 / km) +56m 4:33 / km
shoes: Salomon Sonic 3 Balance

Back to normal loop, parks are open now

1 PM

S/C 10:00 [1]

6 PM

S/C 20:00 [1]

Easy, legs tired from yesterday´s trail, really steep downhill makes quadriceps tired

Sunday May 24, 2020 #

8 AM

Indoor Aerobic (BBA) 45:00 [1]

16.14
+173

7 PM

Trail long 1:41:33 [3] 18.84 km (5:23 / km) +629m 4:37 / km
shoes: Slab XA amphib2

Better later than ever, seeing the biggest snake I have ever see, not in the TV of course, It should be like 2,5 meters long.The rest become nice and I enjoy a lot run through the technical trails.

C • Ke 1

Saturday May 23, 2020 #

8 AM

Trail warm up/down 21:12 [2] 3.2 km (6:37 / km) +45m 6:11 / km
shoes: IROCK3

Orienteering 40:31 [2] *** 5.79 km (7:00 / km) +247m 5:46 / km
spiked:11/12c shoes: IROCK3

Wasn´t a good idea the blisters are killing me, yesterday I have finished the run with all the sock full of blood, and today in the forest each time I step on rock or a stick it become really painfull,so shortcut the course.
Going to need a few days withour run.I hate this.Moreover the forest was beautifull, wasn´t really focus on the map hope to come back soon and try it at a good speed the same course, without pain.

6 PM

Indoor Aerobic 20:00 [2]

7.6km +60

Indoor Aerobic tempo 20:00 [4]

9.7km +150

Indoor Aerobic 20:00 [2]

7.8km +60

7 PM

S/C 10:00 [1]

Friday May 22, 2020 #

1 PM

Run 42:12 [4] 10.0 km (4:13 / km) +91m 4:02 / km
shoes: Salomon Sonic 3 Balance

It was a normal run a littel bit faster, but the hot make me feel like I was going to die in any moment

6 PM

Indoor Aerobic 30:00 [1]

10.8km

S/C 12:00 [1]

7 PM

S/C 40:00 [1]

Thursday May 21, 2020 #

8 AM

Run (BBA) 1:00:47 [2] 12.86 km (4:44 / km) +191m 4:24 / km
shoes: Salomon Sonic 3 Balance

The blisters are making these easy jogs a complete challenge, some metal pain don´t goes bad sometimes to be ready to suffer when it is necesary.

7 PM

Indoor Aerobic 30:00 [1]

10.7km

S/C 12:00 [1]

Wednesday May 20, 2020 #

9 AM

Run (BBA) 1:01:06 [2] 12.81 km (4:46 / km) +196m 4:26 / km
shoes: Salomon Sonic 3 Balance

Easy, I´m just tired from yesterday´s mountain.

7 PM

S/C 12:00 [1]

S/C 40:00 [1]

Tuesday May 19, 2020 #

6 AM

Note

It was all one sesion but wanted to put the effort times... I should pass to attack pro, but not until I have my new watch, that day I will change everything.

7 AM

Trail 22:55 [3] 3.45 km (6:39 / km) +312m 4:34 / km
shoes: Salomon Ultra Pro

8 AM

Trail tempo 17:02 [4] 3.2 km (5:19 / km) +207m 4:01 / km
shoes: Salomon Ultra Pro

Todays should do some intense part at middle/high effort so decided try to take a KOM, but the man who have done that is God, seriusly the path is broken and run faster is dangerous. But i will take the risk the next time.

Trail 1:07:12 [3] 11.3 km (5:57 / km) +478m 4:55 / km
shoes: Salomon Ultra Pro

My downhill skills are so bad, almost fall a couple of times in the 4 kms with -750 of downhill

8 PM

S/C 12:00 [1]

Monday May 18, 2020 #

7 AM

Trail (BBA) 53:29 [2] 10.44 km (5:07 / km) +258m 4:34 / km
shoes: Salomon Ultra Pro

Super nice be back on my usual trails next to home.My wacht is shit, I´m prety sure that I have done at least 250 of elevation, becouse I have done that loop a few times and it is always is next to that elevation.The new toy is on the way.

5 PM

Indoor Aerobic 30:00 [1]

10.3

6 PM

S/C 12:00 [1]

7 PM

S/C 40:00 [1]

When you can run this is really boring.

Sunday May 17, 2020 #

7 AM

Trail long (BBA) 1:28:00 [3] 18.27 km (4:49 / km) +421m 4:19 / km
shoes: Slab XA amphib2

It was funny to do a "technical" run that isn´t in the road or in a big path.Trails are so much demanding.The goberment will let tomorrow leave the city, to go to the mountains alone, and train.I´m so excited to do real uphill

8 PM

S/C 12:00 [1]

Saturday May 16, 2020 #

8 AM

Run (BBA) 59:02 [2] 12.55 km (4:42 / km) +196m 4:22 / km
shoes: Gosht12

I prefer train in the morning , there´s less people in the streets.Yesterday´s night rains pretty heavy, so most of the paths were full of mud, what make it more interesting than a normal run.

7 PM

Indoor Aerobic 30:00 [1]

11.3km

S/C 12:00 [1]

8 PM

S/C 40:00 [1]

More exercises than usual, to prevent a new fall of the hip

Friday May 15, 2020 #

8 AM

Indoor Aerobic (BBA) 40:00 [1]

13.8km

C • Ke 3

7 PM

S/C 12:00 [1]

S/C 35:00 [1]

8 PM

Run warm up/down 14:07 [3] 3.3 km (4:17 / km) +8m 4:14 / km
shoes: Gosht12

Run tempo 17:37 [4] 5.01 km (3:31 / km) +18m 3:27 / km
shoes: Gosht12

The idea was to try how the hip feels with some faster running than usual, It went prety good all the way and stopped at 5 k becouse I didn´t need to forced more than the necesary to don´t lose fitnes.Run fast is so comforting

Run warm up/down 13:03 [3] 3.13 km (4:10 / km) +41m 3:55 / km
shoes: Gosht12

Thursday May 14, 2020 #

8 AM

Indoor Aerobic (BBA) 40:00 [1]

13.5km +55

7 PM

S/C 15:00 [1]

S/C 30:00 [1]

8 PM

Run 41:18 [2] 9.15 km (4:31 / km) +92m 4:18 / km
shoes: Gosht12

Better than expected the hip, let´s see tomorrow

Wednesday May 13, 2020 #

7 AM

Indoor Aerobic (BBA) 40:00 [1]

13.4km +40

7 PM

S/C 15:00 [1]

Hulk is coming

8 PM

Run 46:26 [3] 10.53 km (4:25 / km) +163m 4:06 / km
shoes: Gosht12

After a few days without not normal running , is dificult to start slow, at least for me, but hip is better, and I hope I could come back to normal running in the next´s days, however, I took a forced few days of rest that becomes better than expected.Work hard in the strenght part to compensate the no running, so I will be ready for the uphill that I crave for it so much.

9 PM

S/C 30:00 [1]

Tuesday May 12, 2020 #

2 PM

Indoor Aerobic 40:00 [1]

13.2km

7 PM

S/C 30:00 [1]

8 PM

S/C 15:00 [1]

9 PM

Run 22:14 [1] 4.54 km (4:54 / km) +32m 4:44 / km
shoes: Gosht12

Monday May 11, 2020 #

7 AM

Run (BBA) 34:14 [1] 7.28 km (4:42 / km) +71m 4:29 / km
shoes: Salomon Sonic 3 Balance

6 PM

S/C 40:00 [1]

S/C 20:00 [1]

Sunday May 10, 2020 #

7 PM

S/C 25:00 [1]

S/C 15:00 [1]

8 PM

Run 41:04 [1] 8.78 km (4:41 / km) +102m 4:25 / km
shoes: Salomon Sonic 3 Balance

Feeling a littel bit sick, Could be corona :)

Saturday May 9, 2020 #

7 AM

Run (BBA) 53:47 [3] 12.47 km (4:19 / km) +145m 4:05 / km
shoes: Salomon Sonic 3 Balance

I´m pretty tired today, just running, and waiting for better feeling tomorrow.

Fixed yesterday´s photo, sorry

7 PM

S/C 30:00 [1]

8 PM

S/C 20:00 [1]

Friday May 8, 2020 #

7 AM

Run warm up/down 13:45 [2] 2.64 km (5:12 / km) +92m 4:26 / km
shoes: IROCK3

Orienteering (BBA) 53:00 [3] ** 7.93 km (6:41 / km) +221m 5:52 / km
spiked:25/29c shoes: IROCK3

Wow, I felt free being able to do orienteering, I can´t go outside of Madrid until next order, but is something.At the begging I was falling down all the time, vegetetion reach almost my knee, and I haven´t run out of paths in the last 2 moths,what let me thought I were a stick.I have almost forgoten how to use the compass, and the begginig was a mess, but with a couple of controls done, everthing feels easier.
I pretend to go at easy pace, and I went, but it exhausted me too much

https://drive.google.com/file/d/1rh4gPN6juC3t3i5H7...

8 AM

Run warm up/down 8:14 [1] 1.72 km (4:47 / km) +7m 4:41 / km
shoes: IROCK3

6 PM

Run 30:13 [1] 6.0 km (5:02 / km)
shoes: Gosht12

Shake out

S/C 15:00 [1]

7 PM

S/C 40:00 [1]

Thursday May 7, 2020 #

8 AM

Run warm up/down 16:00 [1] 3.3 km (4:51 / km) +64m 4:25 / km
shoes: Gosht12

Post online exam, pass it :)

Run intervals 34:30 [4] 9.08 km (3:48 / km) +73m 3:39 / km
shoes: Gosht12

Farlek, the way to do it was between 3 and 3:30 at fast speed, so dedide to do 1 km instead, it was easy to controlate myself and also don´t let me do less time in the ones with worse feeling.Even that, this park is flatter than the Tuesday´s one, and better paths to run fast, so I will come here for the next "fast days".

6x( 1km + 3´jog without stop), have passed a while since the last time I have done a sub 3:20 km, and it is a pleasure

3:16-3:16-3:15-3:16-3:24

Imagine the situation of trying to not poop myself since the 3er repetition,also the cardio and legs, didn´t want to push more.I t was fun

9 AM

Run warm up/down 15:03 [2] 3.15 km (4:47 / km) +38m 4:30 / km
shoes: Gosht12

Realy tired, and a couple more stops for.... you know

6 PM

S/C 30:00 [1]

Core, hip and ankles

Wednesday May 6, 2020 #

7 AM

Run (BBA) 1:01:19 [2] 14.11 km (4:21 / km) +181m 4:05 / km
shoes: Salomon Sonic 3 Balance

Don´t really know well but I felt prety good

6 PM

Run 22:25 [1] 4.3 km (5:13 / km) +12m 5:08 / km
shoes: Gosht12

S/C 15:00 [1]

7 PM

S/C 40:00 [1]

Tuesday May 5, 2020 #

7 AM

Run warm up/down 23:49 [2] 4.9 km (4:52 / km) +59m 4:35 / km
shoes: Gosht12

8 AM

Run tempo 19:00 [4] 5.33 km (3:34 / km) +68m 3:21 / km
shoes: Gosht12

Looking for a flat place next to my home to do the tempo, becouse the big parks are closed, I thought this one will be flat, but it have a nice 17 meters of elevation per loop.The goal was to do a 7kms tempo, but i didn´t wanted to lose the speed so decided to do 4 (1.33kms) loops to that ¨flat park".Prefer to do it there before than to do it in the asfalt

Run 4:00 [1] 0.7 km (5:43 / km) +18m 5:04 / km
shoes: Gosht12

Run intervals 3:08 [5] 0.8 km (3:55 / km) +12m 3:39 / km
shoes: Gosht12

4x100 with 3 meters of elevation each one.Jogging down

Run warm up/down 15:46 [2] 3.16 km (4:59 / km) +28m 4:47 / km
shoes: Gosht12

Back home

6 PM

Run 30:12 [1] 6.18 km (4:53 / km) +24m 4:48 / km
shoes: Gosht12

S/C 30:00 [1]

Ankels , hipp and core, the ususal stuff

Monday May 4, 2020 #

7 AM

Run 1:04:55 [2] 14.17 km (4:35 / km) +147m 4:21 / km
shoes: Salomon Sonic 3 Balance

Run trying to look for new paths, don´t want to run in asfalt the next weeks

6 PM

S/C 15:00 [1]

S/C 40:00 [1]

Sunday May 3, 2020 #

7 AM

Run 1:26:05 [3] 20.02 km (4:18 / km) +157m 4:08 / km
shoes: Gosht12

It´s really nice can be outside, the sun and all that stuff feels well

8 PM

S/C 12:00 [1]

Saturday May 2, 2020 #

7 AM

Run (BBA) 1:15:07 [3] 18.04 km (4:10 / km) +162m 3:59 / km
shoes: Gosht12

Feels so well the fresh air, and can see the sun, I started a easy pace but I wasn´t concentrate in that so I speed up, worth it, didn´t feel it as a big effort, just was strange be able to run as much time without a turn, but I realy like it.

7 PM

S/C 15:00 [1]

S/C 30:00 [1]

Friday May 1, 2020 #

12 PM

Run warm up/down 21:00 [2] 4.4 km (4:46 / km)
shoes: Gosht12

S/C 32:00 [4] 5.5 km (5:49 / km)
shoes: Gosht12

Diferent Tabata exercices , but the same effort as the last time

1 PM

Run warm up/down 13:00 [1] 2.6 km (5:00 / km)

8 PM

S/C 15:00 [1]

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