Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alvarocasado

In the 7 days ending Jan 5, 2020:

activity	#	time	miles		km		+m		load
Orienteering	12	9:55:54	60.19	(9:54)	96.86	(6:09)	1908	307c	249.4
Run	6	2:18:38	17.71	(7:50)	28.5	(4:52)	131		44.9
S/C	2	20:00							3.0
Total	19	12:34:32	77.9		125.36		2039	307c	297.3

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Sunday Jan 5, 2020 #

8 AM

Run (BBA) 19:00 [2] 4.23 km (4:30 / km) +4m 4:28 / km
shoes: Gosht12

11 AM

Orienteering 51:17 [2] *** 7.38 km (6:57 / km) +100m 6:30 / km
28c shoes: IROCK

Multi-Technique to finish the training camp in Guardamar

Saturday Jan 4, 2020 #

8 AM

Run (BBA) 20:20 [2] 4.4 km (4:37 / km) +5m 4:36 / km
shoes: Gosht12

12 PM

Orienteering 1:12:03 [2] **** 11.9 km (6:03 / km) +200m 5:35 / km
73c shoes: IROCK

Control Picking
Super nice and without mistakes , happy with this one

4 PM

Orienteering 24:49 [4] *** 5.0 km (4:58 / km) +70m 4:38 / km
13c shoes: Slab XA amphib2

Mass start of one relay, one mistake of 40 sec and other f 30 , the preasure of the people made me not check enought the compass.

7 PM

Orienteering 36:23 [3] *** 5.2 km (7:00 / km) +100m 6:23 / km
27c shoes: IROCK

Night-O

9 PM

Orienteering 26:25 [3] ***** 3.9 km (6:46 / km) +60m 6:17 / km
10c shoes: IROCK

Tried the N course of Thierry in Guardamar, but i made a big mistake going to the 6 control and I made a freetouch , what means go bad to the next control and to the next one too, finishing in other place , when I relocalized myself it was too far away how to go back and correct the freetouch.Need to correct this stuff, made it by the high speed and don´t have the technical speed how to keep that.One of that ones where i learn

Friday Jan 3, 2020 #

7 AM

Run (BBA) 20:00 [2] 4.21 km (4:45 / km) +7m 4:43 / km
shoes: Gosht12

10 AM

Orienteering 45:00 [2] *** 7.2 km (6:15 / km) +130m 5:44 / km
24c shoes: Gosht12

Started without being concentrate , which means fail at the first control , but later feeeling good technicaly with slow pace.

12 PM

Orienteering 53:33 [3] *** 8.33 km (6:26 / km) +200m 5:44 / km
27c shoes: Gosht12

It suppous to be a test of WOC middel distance , but it was excesive green how to be able to run , I have started fast but throw I were fighting versus the green and lossing pace I lose the speed , i didn´t made mistakes but that wasn´t the way to make a good time.

7 PM

Orienteering 45:41 [2] *** 6.4 km (7:08 / km) +110m 6:34 / km
19c shoes: IROCK

Night-O
It was cool and good until i arrived to a zone of the map where the green areas wasn´t as good as they should be, was a surprise found all that vegetation in a place that was painted white. Made a few mistaes and at the end decided to throw it out until get more frustated.

Thursday Jan 2, 2020 #

7 AM

Run (BBA) 20:11 [2] 4.18 km (4:50 / km) +8m 4:47 / km
shoes: Gosht12

11 AM

Orienteering 1:09:33 [2] *** 12.36 km (5:38 / km) +210m 5:11 / km
20c shoes: Slab XA amphib2

Easy course

7 PM

Orienteering 1:06:21 [3] *** 11.1 km (5:59 / km) +198m 5:29 / km
31c shoes: IROCK

Night-O, 30 minutes easy and later a 5.1kms course a littel bit steady.

8 PM

S/C 10:00 [1]

Wednesday Jan 1, 2020 #

4 PM

Orienteering 1:01:32 [2] *** 10.89 km (5:39 / km) +260m 5:03 / km
18c shoes: Slab XA amphib2

Jog with map , super pleasing hour in a fantastic map, chill one before starting training camp here.Course taken from the swedish training camp of 2019

Tuesday Dec 31, 2019 #

1 PM

Run 42:33 [2] 8.68 km (4:54 / km) +87m 4:40 / km
shoes: Gosht12

Easy day in Madrid between the orienteering camps in south of Spain

6 PM

S/C 10:00 [1]

Monday Dec 30, 2019 #

11 AM

Orienteering 43:17 [4] *** 7.2 km (6:01 / km) +270m 5:04 / km
17c shoes: IROCK

Middel WOC simulation
I was super tired how to push hard but i tried my best, messing it up in a few control made it by a bad direcction a the attack of it, one route choice and but good end, i have found a good speed and technique (flow) , i would like to can star every training like I finished this one.

Run warm up/down 16:34 [3] 2.8 km (5:55 / km) +20m 5:43 / km
shoes: IROCK

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