Training Log Archive: AlvarocasadoIn the 31 days ending Dec 31, 2023:
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Sunday Dec 31, 2023 #
Run 54:01 12.19 km (4:26 / km) +150m 4:11 / km
slept:11.0 shoes: Clifton 9 Black
Today I slept 11 hours, is my record.
S/C 15:00 [1]
Saturday Dec 30, 2023 #
Run warm up/down 23:48 4.12 km (5:47 / km) +132m 4:59 / km
shoes: Sense Ride 4
Trail hills 36:36 6.03 km (6:04 / km) +450m 4:25 / km
slept:8.1 shoes: Sense Ride 4
Broken trail, was fun, controlled effort, legs weren’t too fresh but ok. Heading back to Madrid after breakfast
Run warm up/down 19:26 3.97 km (4:54 / km) +54m 4:35 / km
shoes: Sense Ride 4
Run 30:05 [1] 6.7 km (4:29 / km) +65m 4:17 / km
slept:1.0 shoes: Clifton 9 Black
S/C 15:00 [1]
Friday Dec 29, 2023 #
Run 1:01:24 10.6 km (5:48 / km) +257m 5:10 / km
slept:7.2 shoes: Clifton 9 Black
8x8” all out hill
3x4x6” turns with deceleration and acceleration
3x3x30 stairs (skipping, doble jump, one leg jump)
S/C 30:00 [1]
Run 43:17 8.64 km (5:01 / km) +202m 4:29 / km
shoes: Clifton 9 Black
Thursday Dec 28, 2023 #
Run warm up/down 18:55 4.01 km (4:43 / km) +92m 4:14 / km
shoes: Boston 11
Run intervals 35:09 8.9 km (3:57 / km) +30m 3:53 / km
slept:8.3 shoes: Boston 11
avg 1:15
I was looking for a flat path of gravel, I measured 400m, and back and force. It has 3m of elevation in the way back, ok.
I wanted to run a session with some time running a bit faster but without making it really tough so I decided to take the rest walking or waiting those 30".
Run warm up/down 18:00 4.14 km (4:21 / km) +20m 4:15 / km
shoes: Boston 11
Run 30:11 6.19 km (4:53 / km) +107m 4:29 / km
slept:1.0 shoes: Clifton 9 Black
S/C 15:00 [1]
Wednesday Dec 27, 2023 #
Trail 1:34:50 18.39 km (5:09 / km) +610m 4:25 / km
slept:8.4 shoes: Sense Ride 4
S/C 15:00 [1]
Tuesday Dec 26, 2023 #
Run warm up/down 17:45 [2] 4.13 km (4:18 / km) +10m 4:15 / km
shoes: Boston 11
Run intervals 36:00 10.35 km (3:29 / km) +17m 3:27 / km
slept:8.5 shoes: Boston 11
First threshold session in more than 3 weeks, decent, nothing special.
Run warm up/down 11:45 [2] 2.82 km (4:10 / km) +8m 4:07 / km
shoes: Boston 11
Run 33:59 [1] 6.05 km (5:37 / km) +112m 5:09 / km
shoes: Clifton 9 Black
S/C 15:00 [1]
Monday Dec 25, 2023 #
Run 53:19 11.07 km (4:49 / km) +211m 4:24 / km
slept:8.2 shoes: Clifton 9 Black
S/C 30:00 [1]
Run 40:55 8.95 km (4:34 / km) +34m 4:29 / km
shoes: Clifton 9 Black
Sunday Dec 24, 2023 #
Trail long 2:28:03 25.1 km (5:54 / km) +873m 5:02 / km
slept:8.4 shoes: Sense Ride 4
S/C 15:00 [1]
Saturday Dec 23, 2023 #
Run 1:04:33 12.12 km (5:19 / km) +398m 4:34 / km
slept:7.6 shoes: Sense Ride 4
S/C 20:00 [1]
Friday Dec 22, 2023 #
Run tempo 1:00:43 16.66 km (3:39 / km) +188m 3:27 / km
slept:8.8 shoes: Boston 11
I think I’m recovered from the Sinusitis, I felt good and with energy, now let’s hope to not get sick again soon due to the fcking covid.
S/C 15:00 [1]
Thursday Dec 21, 2023 #
Run 6:03 [1] 1.2 km (5:02 / km) +12m 4:48 / km
shoes: Sense Ride 4
Orienteering 1:26:19 **** 15.44 km (5:35 / km) +307m 5:05 / km
slept:8.2 shoes: Sense Ride 4
Not too focused, but was nice to jog with a map in the hand, I went out of the corridor plenty of time before the middle point, even though I know the area quite well...
Run 5:51 [1] 1.16 km (5:03 / km) +23m 4:35 / km
shoes: Sense Ride 4
Run 30:03 6.62 km (4:32 / km) +65m 4:20 / km
shoes: Clifton 9 Light Blue
S/C 20:00 [1]
Wednesday Dec 20, 2023 #
Run 1:30:53 18.65 km (4:52 / km) +493m 4:18 / km
slept:6.8 shoes: Clifton 9 Light Blue
There’s a lot of people with covid now, everyone is coughing in the subway, wish me luck for the next days and not fall sick again but this time due to covid.
S/C 20:00 [1]
Tuesday Dec 19, 2023 #
Run 1:04:24 13.61 km (4:44 / km) +163m 4:28 / km
slept:9.0 shoes: Clifton 9 Light Blue
Run 40:15 8.69 km (4:38 / km) +92m 4:24 / km
shoes: Clifton 9 Light Blue
S/C 15:00 [1]
Monday Dec 18, 2023 #
Run 51:32 [1] 10.58 km (4:52 / km) +154m 4:33 / km
slept:9.0 shoes: Clifton 9 Light Blue
Run 41:04 [1] 8.05 km (5:06 / km) +77m 4:52 / km
shoes: Clifton 9 Light Blue
S/C 30:00 [1]
Sunday Dec 17, 2023 #
Run 1:30:21 17.83 km (5:04 / km) +215m 4:47 / km
ahr:121 max:137 shoes: Clifton 9 Light Blue
S/C 15:00 [1]
slept:9.3
Saturday Dec 16, 2023 #
Run 34:22 6.57 km (5:14 / km) +69m 4:58 / km
shoes: Clifton 9 Light Blue
Run 45:40 [1] 8.2 km (5:34 / km) +78m 5:19 / km
shoes: Clifton 9 Light Blue
S/C 15:00 [1]
slept:9.4
Friday Dec 15, 2023 #
Note
slept:9.3
Thursday Dec 14, 2023 #
Note
slept:10.0 (sick)
Wednesday Dec 13, 2023 #
Run 1:30:22 18.63 km (4:51 / km) +363m 4:25 / km
slept:7.0 shoes: Clifton 9 Light Blue
Note
Tuesday Dec 12, 2023 #
Run warm up/down 47:31 9.13 km (5:12 / km) +242m 4:36 / km
shoes: Boston 11
Run hills 24:41 5.17 km (4:46 / km) +288m 3:44 / km
slept:8.3 shoes: Boston 11
Plan was 10, but I couldn't keep up the speed that I wanted so I shortcutted. Not the best feelings, expected after a week of orienteering races and 5 days with irritated throat and mucus.
Run warm up/down 9:06 2.04 km (4:28 / km) +24m 4:13 / km
shoes: Boston 11
Run 40:07 8.68 km (4:37 / km) +90m 4:24 / km
shoes: Clifton 9 Light Blue
S/C 15:00 [1]
Monday Dec 11, 2023 #
Run 53:56 10.61 km (5:05 / km) +138m 4:46 / km
slept:9.0 shoes: Clifton 9 Light Blue
S/C 40:00 [1]
Run 30:08 6.73 km (4:29 / km) +66m 4:16 / km
shoes: Clifton 9 Light Blue
Sunday Dec 10, 2023 #
Run warm up/down 22:06 [1] 4.09 km (5:24 / km) +35m 5:11 / km
shoes: Clifton 9 Light Blue
Orienteering race 1:10:53 *** 13.22 km (5:22 / km) +624m 4:20 / km
spiked:17/22c slept:8.4 shoes: Bold X - 3
"Long distance", as it usually happens in Spain, long distance is over 60', so we want to perform over 90 in the international events and we aren't able to, I will have to work on my own on this.
My execution in the way in to the controls was poor, might be the tiredness from th week or just laziness
The terrain was okey, the last loop in the hill was quite challenging, course, well, nothing to say...,
Run warm up/down 14:27 [1] 2.43 km (5:57 / km) +23m 5:41 / km
shoes: Bold X - 3
S/C 15:00 [1]
Saturday Dec 9, 2023 #
Run warm up/down 23:27 [1] 4.17 km (5:37 / km) +48m 5:19 / km
shoes: Bold X - 3
Orienteering race 30:15 *** 6.25 km (4:50 / km) +176m 4:15 / km
spiked:13/17c slept:9.0 shoes: Bold X - 3
The north part was diffuse and difficult to keep a good direction, I messed up in the 6th and in the 7th I did a parallel mistake with the group of rocks, there were a lot in that area and I was unsure of which one was each, but I should have kept the direction knowing I was still too high. Last part was really runeable.
Run warm up/down 10:34 [1] 1.65 km (6:24 / km) +18m 6:04 / km
shoes: Bold X - 3
Run 35:45 6.29 km (5:41 / km) +219m 4:50 / km
shoes: Clifton 9 Light Blue
S/C 15:00 [1]
Friday Dec 8, 2023 #
Run warm up/down 22:32 [1] 4.53 km (4:58 / km) +44m 4:45 / km
shoes: Clifton 9 Light Blue
Orienteering race 33:51 **** 6.28 km (5:23 / km) +232m 4:33 / km
spiked:13/17c slept:7.0 shoes: Bold X - 3
I knew that the first part was going to be difficult to keep the direction and know how much space I would have advanced due to the rockrose. On the 4th when I was going down I suddenly thought I was way further east, didn't trust the compass enough, then more or less okey run, not too precise until I arrived at the easy part.
Run warm up/down 9:03 [1] 1.41 km (6:25 / km) +8m 6:14 / km
shoes: Bold X - 3
Orienteering Sprint race 15:01 *** 4.25 km (3:32 / km) +130m 3:04 / km
spiked:12/14c slept:0.6 shoes: Slab Pulsar2
I felt a bit rusty in my sprint skills, I liked the course, it had plenty of routechoices and the village let you push really hard in some parts, the hills were tough.
Run warm up/down 20:06 [1] 3.3 km (6:05 / km) +72m 5:30 / km
shoes: Clifton 9 Light Blue
Run warm up/down 10:39 [1] 1.62 km (6:34 / km) +33m 5:58 / km
shoes: Slab Pulsar2
S/C 15:00 [1]
Thursday Dec 7, 2023 #
Run warm up/down 18:27 [1] 3.2 km (5:46 / km) +38m 5:27 / km
shoes: BoldX-2
Orienteering 29:53 *** 5.4 km (5:32 / km) +254m 4:29 / km
spiked:12/16c slept:8.0 shoes: BoldX-2
Not overpushing, but anyway I felt the effort in the uphills, this kind of terrain with more stone detail, suits me better, I think. More challeging better.
I'm with the throat irritated
Run warm up/down 5:52 [1] 0.97 km (6:03 / km) +5m 5:54 / km
shoes: BoldX-2
Run 37:22 6.31 km (5:55 / km) +235m 4:59 / km
shoes: Clifton 9 Light Blue
S/C 15:00 [1]
Wednesday Dec 6, 2023 #
Run warm up/down 24:19 [1] 4.08 km (5:58 / km) +137m 5:06 / km
shoes: BoldX-2
Orienteering race 33:04 ** 6.76 km (4:53 / km) +237m 4:10 / km
spiked:19/24c slept:8.4 shoes: BoldX-2
The map in some places was a bit weird, i did what i could to understand, did some mistakes nayway, didin't felt too smooth, pushed when I could and the rest stady pace. I would bet that 22 was in another rock ,a bit smaller that the one painted, further down.
Run warm up/down 11:49 [1] 1.9 km (6:13 / km) +3m 6:10 / km
shoes: BoldX-2
Run 45:48 8.34 km (5:30 / km) +164m 5:00 / km
shoes: Clifton 9 Light Blue
S/C 15:00 [1]
Tuesday Dec 5, 2023 #
Run 1:20:24 18.14 km (4:26 / km) +217m 4:11 / km
slept:9.0 shoes: Clifton 9 Light Blue
S/C 15:00 [1]
Monday Dec 4, 2023 #
Run 50:09 10.74 km (4:40 / km) +139m 4:23 / km
slept:7.2 shoes: Clifton 9 Light Blue
Tired puf
S/C 40:00 [1]
Run 30:03 6.66 km (4:31 / km) +66m 4:18 / km
shoes: Clifton 9 Light Blue
Sunday Dec 3, 2023 #
Run warm up/down 20:51 [1] 4.13 km (5:03 / km) +73m 4:38 / km
shoes: Boston 11
Run intervals 35:00 10.18 km (3:26 / km) +90m 3:18 / km
slept:8.4 shoes: Boston 11
3:23-3:20-3:24-3:12-3:22-3:20
Isaac was doing 10x2'(1'), we did together my first 2' and when I finished each 5' I turned back to meet with him for the beggining of the next interval.
You can feel which one was only downhill, in the 1-3-5 the hill hits hard, was dificult to keep the effort under threshold during those minutes, as I can't control myself, I must do it next time.
Calf a lot better, chatting helps I guess. Only 1,5-1,8/10 of pain
Run warm up/down 21:08 4.18 km (5:03 / km) +23m 4:55 / km
shoes: Boston 11
Run 20:20 [1] 4.35 km (4:40 / km) +43m 4:27 / km
shoes: Clifton 9 Light Blue
S/C 20:00 [1]
Saturday Dec 2, 2023 #
Run 40:05 9.08 km (4:25 / km) +90m 4:12 / km
slept:8.0 shoes: Clifton 9 Light Blue
Orienteering 52:02 [1] * 7.07 km (7:22 / km) +125m 6:46 / km
spiked:14/14c shoes: BoldX-2
The calf better when I distracted.
S/C 20:00 [1]
Friday Dec 1, 2023 #
Run 56:59 12.47 km (4:34 / km) +148m 4:19 / km
slept:8.0 shoes: Clifton 9 Light Blue
Jogging seeing how calf is, despite the bad feeling it isn’t painful at all, in some movements the ankle gets compress and then is when the pain appears. The rest of the time is discomfort or just some tingle.
S/C 40:00 [1]