Attackpoint - performance and training tools for orienteering athletes

Training Log: Alvarocasado

In the last 7 days:

	activity	#	time	miles		km		+m				load
	Run	14	8:18:36	65.08	(7:40)	104.74	(4:46)	1469				103.7
	S/C	7	2:45:00									24.8
	Orienteering	3	1:54:59	11.95	(9:37)	19.23	(5:59)	616	45 /	54c	83%	42.3
	Total	22	12:58:35	77.03		123.97		2085	45 /	54c	83%	170.8
averages - sleep:8.1

2:10

0:00

Thursday Dec 7 #

11 AM

Run warm up/down 18:27 [1] 3.2 km (5:46 / km) +38m 5:27 / km
shoes: BoldX-2

12 PM

Orienteering 29:53 *** 5.4 km (5:32 / km) +254m 4:29 / km
spiked:12/16c slept:8.0 shoes: BoldX-2

5Dias - E2 - Cerro Berrocal

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

5 PM

Run 37:22 6.31 km (5:55 / km) +235m 4:59 / km
shoes: Clifton 9 Light Blue

6 PM

S/C 15:00 [1]

Wednesday Dec 6 #

11 AM

Run warm up/down 24:19 [1] 4.08 km (5:58 / km) +137m 5:06 / km
shoes: BoldX-2

12 PM

Orienteering race 33:04 ** 6.76 km (4:53 / km) +237m 4:10 / km
spiked:19/24c slept:8.4 shoes: BoldX-2

5Dias - E1 - Almendral

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

5 PM

Run 45:48 8.34 km (5:30 / km) +164m 5:00 / km
shoes: Clifton 9 Light Blue

With Ana

6 PM

S/C 15:00 [1]

Tuesday Dec 5 #

11 AM

Run 1:20:24 18.14 km (4:26 / km) +217m 4:11 / km
slept:9.0 shoes: Clifton 9 Light Blue

Was a bit painful all the way, but I could move without destroying the biomecánica of running. Is weird the feeling is like when you get bite by a spider and it is swallowed and painful, but in a small superficial place.

8 PM

S/C 15:00 [1]

Monday Dec 4 #

10 AM

Run 50:09 10.74 km (4:40 / km) +139m 4:23 / km
slept:7.2 shoes: Clifton 9 Light Blue

BS
Tired puf

11 AM

S/C 40:00 [1]

6 PM

Run 30:03 6.66 km (4:31 / km) +66m 4:18 / km
shoes: Clifton 9 Light Blue

After physio. Calf and hamstring are solved now, quad is the new trend, but in a new place that I haven’t have before, innovation is key

Sunday Dec 3 #

11 AM

Run warm up/down 20:51 [1] 4.13 km (5:03 / km) +73m 4:38 / km
shoes: Boston 11

12 PM

Run intervals 35:00 10.18 km (3:26 / km) +90m 3:18 / km
slept:8.4 shoes: Boston 11

6x5'(1')

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

5 PM

Run 20:20 [1] 4.35 km (4:40 / km) +43m 4:27 / km
shoes: Clifton 9 Light Blue

Shakeout

7 PM

S/C 20:00 [1]

Saturday Dec 2 #

7 AM

Run 40:05 9.08 km (4:25 / km) +90m 4:12 / km
slept:8.0 shoes: Clifton 9 Light Blue

Weird feelings sometimes bad sometimes ok, not in the low calf anymore, more like medium high.

11 AM

Orienteering 52:02 [1] * 7.07 km (7:22 / km) +125m 6:46 / km
spiked:14/14c shoes: BoldX-2

With the youngsters of Portillo, Ana and I went there to invest a day helping them, in their way to improve as orienteers, they are still young, but are really good for their age.

The calf better when I distracted.

9 PM

S/C 20:00 [1]

Friday Dec 1 #

3 PM

Run 56:59 12.47 km (4:34 / km) +148m 4:19 / km
slept:8.0 shoes: Clifton 9 Light Blue

Went with Ana for the second vaccine of encephalitis, and the class and in the evening lactate for the Blume boys, I’m doing the takes. Even though I need it I don’t have time to go to the physio.

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.

4 PM

S/C 40:00 [1]

« Earlier

Training Targets

Jan 1 – Dec 31 (365d) 2023
Total	600:00:00		5000km		80000m↑		2000c
actual:	667:01:29	111%	5806km	116%	108841m↑	136%	4154c	207%
projected:	713:58:15	118%	6214.7km	124%	116501m↑	145%	4446c	222%
S/C	80:00:00
actual:	105:43:00	132%
projected:	113:09:26	141%