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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alvarocasado

In the 7 days ending Jan 26:

activity # timemileskm+m
  Orienteering 12 8:21:12 54.63(9:10) 87.92(5:42) 1975245 /282c86%
  Run18 4:47:05 31.6(9:05) 50.85(5:39) 882
  Core 5 45:00
  Total26 13:53:17 86.23 138.77 2857245 /282c86%

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MoTuWeThFrSaSu

Sunday Jan 26 #

10 AM

Run warm up/down 21:31 [2] 4.0 km (5:23 / km) +65m 4:58 / km
shoes: Gosht12

11 AM

Orienteering 43:14 [3] **** 7.74 km (5:35 / km) +190m 4:59 / km
spiked:26/27c shoes: IROCK

Middle WRE NAOM2020
Didn´t feel well with my knee and go easy pace during the race, what change it in a normla orienteering training.
12 PM

Run warm up/down 6:45 [1] 1.0 km (6:45 / km) +7m 6:31 / km
shoes: IROCK

Saturday Jan 25 #

11 AM

Run warm up/down 26:39 [1] 4.3 km (6:12 / km) +40m 5:55 / km

12 PM

Orienteering race 35:39 [5] **** 7.4 km (4:49 / km) +170m 4:19 / km
spiked:20/24c (injured)

NAOM Middle
Funny and felt prety okay, also hit my bad knee what let me a high pain for a couple of minutes, that throwm out of the flow and losed like 45 seconds.Didn´t made any big mistakes but a couple of 20 seconds.

Run warm up/down 3:46 [1] 0.6 km (6:17 / km) +8m 5:53 / km

4 PM

Run warm up/down 16:03 [2] 2.4 km (6:41 / km)
shoes: Slab XA amphib2

Orienteering race 15:44 [5] *** 3.54 km (4:27 / km) +160m 3:38 / km
spiked:13/16c shoes: Slab XA amphib2

NAOM Sprint
I choose a lot of bad routechoices, a big mistakes of 30 seconds and after that i felt like shit, trying to get back into competition speed but i wasn´t able to do it. Need to train in this kind of terrain to feel confortable and enought competitive.

Run warm up/down 8:22 [1] 1.33 km (6:17 / km) +38m 5:30 / km
shoes: Slab XA amphib2

Friday Jan 24 #

11 AM

Orienteering 40:46 [2] *** 6.24 km (6:32 / km) +190m 5:40 / km
spiked:16/18c shoes: IROCK

NAOM model event
5 PM

Run 44:09 [3] 7.74 km (5:42 / km) +284m 4:49 / km
shoes: Gosht12

Thursday Jan 23 #

7 AM

Run 22:34 [2] 4.1 km (5:30 / km) +110m 4:51 / km
shoes: Gosht12

10 AM

Run warm up/down 10:30 [1] 2.1 km (5:00 / km) +20m 4:46 / km
shoes: IROCK

Orienteering 50:32 [3] *** 7.72 km (6:33 / km) +220m 5:44 / km
spiked:23/25c shoes: IROCK

Easy O
Didn´t make mistakes but the speed was super chill what made it easy to do it right
4 PM

Run warm up/down 6:25 [1] 1.1 km (5:50 / km) +25m 5:14 / km
shoes: IROCK

5 PM

Orienteering 46:25 [3] *** 7.56 km (6:08 / km) +200m 5:25 / km
spiked:18/20c shoes: IROCK

Another easy O
Keeping the way in those rocks heavy rain at the time we were doing this training, what mae it even more funny

Run 6:49 [1] 1.1 km (6:12 / km) +30m 5:27 / km
shoes: IROCK

7 PM

Core 10:00 [1]

Wednesday Jan 22 #

10 AM

Run warm up/down 10:57 [1] 1.75 km (6:15 / km) +15m 6:00 / km
shoes: IROCK

Orienteering 39:00 [4] *** 9.2 km (4:14 / km) +170m 3:53 / km
spiked:35/39c shoes: IROCK

Intervals
6x(1-1.6 kms) in fast terrain , was fun and also hard to do it, didn´t find my best technique but i have done a couple of good performances, i think i coukd do it better, in the way y found the stiks that maks the controls.
11 AM

Run warm up/down 8:00 [1] 1.1 km (7:16 / km) +15m 6:49 / km
shoes: IROCK

6 PM

Orienteering 1:01:39 [2] **** 10.02 km (6:09 / km) +150m 5:43 / km
spiked:17/22c shoes: IROCK

Night-O
Was hard to keep the direcction in a terrain without visibility, but at the end it was really fun , raining and quite dificult terrain.Pure orienteering
8 PM

Core 10:00 [3]

Tuesday Jan 21 #

7 AM

Run 23:35 [2] 4.45 km (5:18 / km) +100m 4:46 / km
shoes: Gosht12

10 AM

Run warm up/down 16:00 [1] 3.0 km (5:20 / km) +25m 5:07 / km

Orienteering intervals 17:16 [4] *** 3.4 km (5:05 / km) +40m 4:48 / km
spiked:20/25c shoes: IROCK

2 intervals 1.5kms
In fast terrain , also feel slow what means in the second interval have made a few mistakes whitout think enought in a couple of attacks
11 AM

Orienteering 16:50 [2] *** 2.4 km (7:01 / km) +45m 6:25 / km
spiked:14/16c shoes: IROCK

Multi

Run warm up/down 11:00 [1] 1.8 km (6:07 / km) +20m 5:47 / km
shoes: IROCK

4 PM

Orienteering 1:31:30 [3] *** 15.56 km (5:53 / km) +370m 5:15 / km
spiked:27/30c shoes: IROCK

Long O
8 PM

Core 5:00 [1]

Monday Jan 20 #

6 AM

Core 5:00 [1]

Run (BBA) 30:00 [2] 6.45 km (4:39 / km) +80m 4:23 / km
shoes: Gosht12

3 PM

Orienteering 42:37 [2] **** 7.14 km (5:58 / km) +70m 5:41 / km
spiked:16/20c shoes: IROCK

Corridor, to start the NAOM training camp, was hard in a few parts and also feel like wasn´t enought good in tho compass , and lost the corridor in a couple of places.Need to focus more in this kind of trains

Run warm up/down 7:00 [1] 1.25 km (5:36 / km)
shoes: IROCK

4 PM

Run 7:00 [1] 1.28 km (5:28 / km)
shoes: IROCK

7 PM

Core 15:00 [1]

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