Attackpoint - performance and training tools for orienteering athletes

Training Log: Alvarocasado

In the last 7 days:

	activity	#	time	miles		km		+m				load
	Run	12	3:58:47	27.6	(8:39)	44.42	(5:23)	375				37.9
	Orienteering	3	3:39:35	18.35	(11:58)	29.52	(7:26)	1141	51 /	60c	85%	51.4
	S/C	6	1:45:00									15.8
	Orienteering Sprint	4	1:09:02	10.92	(6:19)	17.57	(3:56)	468	73 /	87c	83%	56.0
	Indoor Aerobic	1	30:19									4.5
	Total	22	11:02:43	56.87		91.52		1984	124 /	147c	84%	165.7
averages - sleep:8.3

2:29

0:00

Thursday Apr 25 #

11 AM

Run (NB) 43:26 9.59 km (4:32 / km) +90m 4:19 / km
slept:8.7 shoes: Clifton 9 Black

Seizing back the park, first good night of sleep since Halden. Hamstring haven't improved since sunday.

+6x10" hill at the end.

Wednesday Apr 24 #

11 AM

Orienteering long 1:46:13 *** 15.05 km (7:04 / km) +486m 6:05 / km
spiked:12/16c slept:8.2 shoes: VJ XTREME2

Military world champs test runner - Long

Horrible race, talk a lot to the course setter, it doesn't look like he is going to listen to Ana and I. Maybe we have already changed too many things these last days, and he feels that we are doing things our way. If it keeps the same it will be one of these "nightmare" long distance races where you just want to finish, and each time you have to take a control, you are bored and fed up of fighting against deep vegetation which isn't well cartographied.

8 PM

S/C 15:00 [1]

Tuesday Apr 23 #

10 AM

Run warm up/down 14:08 [1] 2.25 km (6:17 / km) +52m 5:38 / km
shoes: VJ XTREME2

11 AM

Orienteering 37:26 *** 5.89 km (6:21 / km) +250m 5:15 / km
spiked:22/24c shoes: VJ XTREME2

Military world champs test runner - Middle

Did only 2 mistakes of 20" each, ran really well overall, not full speed but this is supposed to be a 25min long middle distance, not even Kasper and Kyburzt running together giving relays to each other. Some parts were good, other ones shit, forking doesn't make sense, the course setter wanted to do it the 90's way, I tried to show him that doesn't make sense anymore, as the maps are accurate and is not about running and looking around the vegetation to find a control.

Run warm up/down 11:55 [1] 1.97 km (6:03 / km) +38m 5:31 / km
shoes: Clifton 9 Black

5 PM

Run warm up/down 13:27 [1] 2.42 km (5:33 / km)
shoes: Boston 11

6 PM

Orienteering Sprint 24:05 *** 5.8 km (4:09 / km) +163m 3:38 / km
spiked:14/17c shoes: Boston 11

Military world champs test runner - Mix Relay

It was supoosed to be 14mmin long, I have said I'm going to setter this, I can do it better in 20min.

Run warm up/down 2:08 [1] 0.36 km (5:56 / km)
shoes: Boston 11

9 PM

S/C 15:00 [1]

Monday Apr 22 #

10 AM

Orienteering 1:15:56 *** 8.59 km (8:51 / km) +405m 7:09 / km
spiked:17/20c slept:8.0 shoes: VJ XTREME2

Military world champs test runner - Relay

Changing a lot of stuff.

6 PM

Run 49:00 9.66 km (5:04 / km) +102m 4:49 / km
slept:0.5 shoes: Clifton 9 Black

Found a Llama

7 PM

S/C 25:00 [1]

Sunday Apr 21 #

10 AM

Run warm up/down 22:50 [1] 4.07 km (5:37 / km) +5m 5:35 / km
shoes: Clifton 9 Black

11 AM

Orienteering Sprint race 18:50 *** 4.9 km (3:51 / km) +120m 3:25 / km
spiked:27/30c slept:8.2 shoes: Slab Pulsar2

WC Test Race #3

Mass start, shared most of the run with Drj and Pablo, I was leading most of the time, and made some mistakes in the last part. Drj said to me on the 29 that he wasn't going to try to overtake me in the final sprint because I was leading him almost all the time. I have more respect for him after it. Today the quality was better, still not great, but is something we can work with.

Run warm up/down 15:07 [1] 2.48 km (6:06 / km) +10m 5:58 / km
shoes: Clifton 9 Black

8 PM

S/C 15:00 [1]

Saturday Apr 20 #

10 AM

Run warm up/down 20:46 [1] 3.8 km (5:28 / km) +52m 5:07 / km
shoes: Clifton 9 Black

11 AM

Orienteering Sprint race 13:50 *** 3.65 km (3:47 / km) +105m 3:19 / km
spiked:16/20c slept:7.7 shoes: Slab sense 8

WC Test Race #1

Scared for the feelings that I was going to have while running. It increased the pain a bit as time went on. Map quality and curse setting is not at the level that it needs to be. Won by 5" to Gon, not pushing all out, if i can avoid it this weekend i will save something, my hamstring isn't great.

12 PM

Run warm up/down 11:19 [1] 1.81 km (6:15 / km) +26m 5:50 / km
shoes: Slab sense 8

5 PM

Run warm up/down 20:44 [1] 3.8 km (5:27 / km)
shoes: Clifton 9 Black

6 PM

Orienteering Sprint race 12:17 *** 3.22 km (3:49 / km) +80m 3:24 / km
spiked:16/20c shoes: Slab Pulsar2

WC Test Race #2

Underground level of sprint quality, look around 13, it was open and it looks like a black thick line, disgusting. Took some bad route choices, my hamstring didn't get worse. Got beaten by the guys who took the passage to 13 and Drj was running faster than me anyway.

Run warm up/down 13:57 [1] 2.21 km (6:19 / km)
shoes: Clifton 9 Black

7 PM

S/C 15:00 [1]

Friday Apr 19 #

11 AM

Indoor Aerobic 30:19 [1]

No running today, I think I wouldn’t be able to assume this a few months ago. Tomorrow test races for WC, perfect timing to struggle with the hamstring, what the fuck I’m supposed to do now.

Using every trick I’m that I know in the last 24h.
Compression, heat, massage, mobility, stretch, antiflamatory cream during night, local dehydration, eccentric work for the tendon, isometric for nervous system, diclofenato, drinking water with higher salt concentration than body… nothing

12 PM

S/C 20:00 [1]

« Earlier

Training Targets

Jan 1 – Dec 31 (366d) 2024
Total	620:00:00		5200km		80000m↑		3000c
actual:	244:02:11	39%	2027.9km	38%	35102m↑	43%	1254c	41%
projected:	769:58:37	124%	6398.4km	123%	110753m↑	138%	3957c	131%
S/C	100:00:00
actual:	43:32:00	43%
projected:	137:21:19	137%