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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alvarocasado

In the 7 days ending Nov 17, 2019:

activity # timemileskm+mload
  Indoor Aerobic5 5:20:0098.5
  Run5 3:21:06 25.36(7:56) 40.82(4:56) 63061.1
  S/C5 2:15:0020.3
  Aquarunning 2 2:00:00 1.37(0.7/h) 2.2(1.1/h)18.0
  Orienteering 2 1:05:36 4.97(13:12) 8.0(8:12) 17059c25.8
  Total17 14:01:42 31.7 51.02 80059c223.7

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MoTuWeThFrSaSu

Sunday Nov 17, 2019 #

11 AM

Run 1:12:16 [1] 15.16 km (4:46 / km) +180m 4:30 / km
shoes: Gosht12

Saturday Nov 16, 2019 #

10 AM

Indoor Aerobic (Cycling) 1:20:00 [1]

Easy rolling in the morning .
11 AM

S/C 15:00 [1]

6 PM

Orienteering 45:36 [3] ***** 5.8 km (7:52 / km) +160m 6:55 / km
27c shoes: IROCK

Night hard course , a lot of controls.But so funny , a lot of mistakes but first time doing orienteering after the injuried.

Run 21:13 [1] 3.9 km (5:26 / km) +110m 4:46 / km
shoes: IROCK

WU+CD

Friday Nov 15, 2019 #

9 AM

Indoor Aerobic 10:00 [1]

Warm up to the gym

S/C 40:00 [1]

Gym to a especific streng training of the leg that is weaker than the one that haven´t had the ill this past week, but also legs streng , so tired in quadriceps but at most exercices i have don e better i feel .
5 PM

Run 40:00 [1] 8.2 km (4:53 / km) +90m 4:37 / km
shoes: Gosht12

Testing , i think the knee goes better
6 PM

Orienteering 20:00 [1] *** 2.2 km (9:05 / km) +10m 8:53 / km
32c shoes: Gosht12

In a football surfac , a lot of marc have been put , it is a dificult course , where we should try to reach as fast as we can to the correcta one , the thing is thata there was like 40 controls , and each time you reach the other side of the campo , you swicht the course.
There´s no moment that you have market in the map the hole point thata tehre where in the camp , it mades it even more technical

Thursday Nov 14, 2019 #

2 PM

Aquarunning 1:00:00 [1] 1.2 km (1.2 kph)

5 PM

Run 20:00 [1] 2.2 km (9:05 / km) +100m 7:24 / km
shoes: Gosht12

Guadalajara with my childrens , taking the controls.Cold
7 PM

Indoor Aerobic (Cycling) 1:00:00 [2]

WU+ and 10x( 30 seconds with high resistance and 45 seconds easy ) +CD

Wednesday Nov 13, 2019 #

11 AM

Aquarunning 1:00:00 [1] 1.0 km (1.0 kph)

In class , chill in the swiming pool , one hour easy.
4 PM

Run 47:37 [4] 11.36 km (4:11 / km) +150m 3:56 / km
shoes: Gosht12

Strated strong , a lot of feeling in the way.But i didn´t feel good enought to keep pushing hard in that way.
Is real that the antibiotic ,do´t help at all , felt sick and need to stop to poo a few times , better days will come.
5 PM

S/C 35:00 [1]

I need to work alot to recup the size of my leg again , so that will let me run as good as i used

S/C 10:00 [1]

Tuesday Nov 12, 2019 #

6 AM

S/C 10:00 [1]

Abdominal streng , didin´t feel strong after the changes.
4 PM

Indoor Aerobic (elliptical) 1:20:00 [3]

Good feeling about the knee , but not at all in my physicaly form , trying to push in a few changes .
WU+10(2 Fast , 1 slow )+CD

Monday Nov 11, 2019 #

4 PM

Indoor Aerobic (Cycling) 1:30:00 [2]

Doctor let me do something , time to do cardio.
6 PM

S/C 25:00 [1]

Trying to win some flexibility in my left knee

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