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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alvarocasado

In the 7 days ending Feb 16:

activity # timemileskm+m
  Run14 6:17:24 47.39(7:58) 76.27(4:57) 832
  Orienteering 4 3:17:24 21.64(9:07) 34.83(5:40) 92972 /83c86%
  Gym2 1:10:00
  Core 5 49:00
  Total19 11:33:48 69.03 111.1 176172 /83c86%

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MoTuWeThFrSaSu

Sunday Feb 16 #

9 AM

Run warm up/down 12:00 [1] 2.0 km (6:00 / km)
shoes: BOLD9

Orienteering race 1:41:40 [4] *** 16.3 km (6:14 / km) +480m 5:26 / km
spiked:25/30c shoes: BOLD9

Long distance and didn´t feel how to push hard from the beggining, also my focus wasn´t the best one and made a lot of stupid mistakes at the start of the race , how the race comes on i felt better but a big mistakes in another one takes me out of that feeling.
Need to train batter the long races
12 PM

Run warm up/down 6:00 [1] 0.8 km (7:30 / km)
shoes: BOLD9

rest in peace legs
5 PM

Run 33:21 [1] 5.4 km (6:11 / km) +180m 5:18 / km
shoes: Gosht12

Easy with Halden group

Saturday Feb 15 #

9 AM

Run warm up/down 19:20 [1] 3.0 km (6:27 / km) +59m 5:52 / km
shoes: BOLD9

Orienteering race 40:49 [4] **** 6.4 km (6:23 / km) +260m 5:18 / km
spiked:20/22c shoes: BOLD9

Preaty good run with a couple of mistakes but it was a super nice terrain, also started as early make the diference.
Slow forest
10 AM

Run warm up/down 10:00 [1] 1.9 km (5:16 / km) +20m 5:00 / km
shoes: BOLD9

4 PM

Run warm up/down 17:20 [2] 3.1 km (5:35 / km) +20m 5:25 / km
shoes: Gosht12

Orienteering race 15:05 [5] *** 4.23 km (3:34 / km) +39m 3:25 / km
spiked:18/21c shoes: Gosht12

Sprint distance
One big mistake of 25 sec and after that pretty good, 2 routechoices wasn´t the best one but at the end went prety okey.Feeling tired at the end
5 PM

Run warm up/down 10:00 [1] 1.1 km (9:05 / km) +10m 8:42 / km
shoes: Gosht12

Friday Feb 14 #

10 AM

Run 36:20 [1] 7.1 km (5:07 / km) +60m 4:55 / km
shoes: Gosht12

Easy pre competition day
11 AM

Core 10:00 [1]

Gym 20:00 [2]

Thursday Feb 13 #

5 PM

Run warm up/down 10:44 [1] 2.1 km (5:07 / km) +20m 4:53 / km
shoes: Gosht12

Orienteering 39:50 [2] *** 7.9 km (5:03 / km) +150m 4:36 / km
spiked:9/10c shoes: Gosht12

Compass training
I felt bad physicaly but i wasn´t too focus technicaly talking but it went pretty well

Run warm up/down 6:50 [1] 1.38 km (4:57 / km) +25m 4:32 / km
shoes: Gosht12

6 PM

Core 10:00 [1]

Wednesday Feb 12 #

7 AM

Run 23:00 [1] 4.35 km (5:17 / km) +60m 4:57 / km
shoes: Gosht12

8 AM

Core 7:00 [1]

5 PM

Run warm up/down 15:00 [2] 3.34 km (4:29 / km) +50m 4:11 / km
shoes: Gosht12

Run tempo 26:00 [4] 7.15 km (3:38 / km) +50m 3:31 / km
shoes: Gosht12

Piramidal

It started in a ae2 speed 7.5min and there change to a faster speed other 10 mis and after that other 7.5 min at the first speed, wasn´t too hard becouse it is a easy week

Run warm up/down 16:00 [2] 3.55 km (4:30 / km) +20m 4:23 / km
shoes: Gosht12

Tuesday Feb 11 #

10 AM

Run 30:00 [2] 6.5 km (4:37 / km) +35m 4:30 / km
shoes: Gosht12

5 PM

Run 1:04:29 [3] 15.0 km (4:18 / km) +173m 4:04 / km
shoes: Gosht12

A good jog with a couple of changes between with a lot of rest.
WU+1-1,5-2-2-2-1,5-1 Minutes fast with 3 minutes easy between+CD
Was a easy workout , but at the end was funnier than just another jog.
6 PM

Core 10:00 [1]
shoes: Gosht12

Monday Feb 10 #

4 PM

Run 41:00 [2] 8.5 km (4:49 / km) +50m 4:41 / km
shoes: Gosht12

5 PM

Core 12:00 [1]

Gym 50:00 [2]
shoes: Gosht12

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