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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alvarocasado

In the 7 days ending Jun 20, 2022:

activity # timemileskm+mload
  Run18 9:53:31 80.55(7:22) 129.64(4:35) 987174.7
  S/C4 1:30:0013.5
  Orienteering Sprint2 39:34 6.66(5:56) 10.72(3:41) 9469 /83c83%31.8
  Aquarunning 1 30:044.5
  Total22 12:33:09 87.21 140.36 108169 /83c83%224.5
averages - sleep:8

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TuWeThFrSaSuMo

Monday Jun 20, 2022 #

9 AM

Run warm up/down 23:13 [1] 4.77 km (4:52 / km) +38m 4:41 / km
shoes: Clifton 8 Black

10 AM

Run intervals 42:35 intensity: (5:00 @1) + (5:00 @2) + (7:35 @3) + (12:30 @4) + (12:30 @5) 9.94 km (4:17 / km) +29m 4:13 / km
slept:8.0 shoes: Slab Pulsar

3x((4x400(1'))(2')+1000)(2:30-3')

1:09-2:54
1:08-2:48
1:07-2:45

This was the last really tough session before WOC, im happy being able to run sub 2:50, it is also the first time i went that fast in a 1k, I'm not a track monster.

Run 10:04 [1] 2.1 km (4:48 / km)
shoes: Clifton 8 Black

4 PM

Run warm up/down 16:07 [1] 3.23 km (4:59 / km) +28m 4:47 / km
shoes: Clifton 8 Black

5 PM

Run intervals 13:53 intensity: (1:00 @1) + (2:00 @2) + (2:00 @3) + (4:00 @4) + (4:53 @5) 2.64 km (5:15 / km)
shoes: Slab Pulsar

10x200(1')

Run warm up/down 10:42 [1] 2.02 km (5:18 / km)
shoes: Clifton 8 Black

Sunday Jun 19, 2022 #

10 AM

Run 50:28 intensity: (41:22 @1) + (9:06 @2) 11.45 km (4:24 / km) +102m 4:13 / km
ahr:129 max:147 slept:8.0 shoes: Clifton 8 Black

I was so motivated this morning after watch Jukola
11 AM

S/C 20:00 [1]

5 PM

Run 20:00 [1] 4.38 km (4:34 / km) +42m 4:22 / km
ahr:122 max:132

Saturday Jun 18, 2022 #

Event: Jukola-relay
 
9 AM

Run warm up/down 26:15 intensity: (24:15 @1) + (2:00 @2) 5.32 km (4:56 / km) +30m 4:48 / km
slept:8.5 shoes: Clifton 8 Black

10 AM

Orienteering Sprint intervals 5:17 intensity: (17 @3) + (4:00 @4) + (1:00 @5) *** 1.48 km (3:34 / km) +13m 3:25 / km
spiked:13/15c shoes: ASICS Hyper Speed

Run 3:00 intensity: (2:00 @1) + (1:00 @2) 0.3 km (10:00 / km) +2m 9:41 / km
shoes: ASICS Hyper Speed

Orienteering Sprint intervals 5:05 intensity: (30 @3) + (3:30 @4) + (1:05 @5) **** 1.41 km (3:36 / km) +12m 3:27 / km
spiked:12/14c shoes: ASICS Hyper Speed

Run 3:00 intensity: (2:00 @1) + (1:00 @2) 0.2 km (15:00 / km)
shoes: ASICS Hyper Speed

Orienteering Sprint 4:56 intensity: (16 @3) + (3:10 @4) + (1:30 @5) **** 1.38 km (3:34 / km) +14m 3:24 / km
spiked:10/13c shoes: ASICS Hyper Speed

Run 3:00 intensity: (2:00 @1) + (1:00 @2) 0.18 km (16:40 / km) +3m 15:23 / km
shoes: ASICS Hyper Speed

Orienteering Sprint intervals 7:29 intensity: (29 @3) + (5:00 @4) + (2:00 @5) ***** 2.1 km (3:34 / km) +20m 3:24 / km
spiked:12/16c shoes: ASICS Hyper Speed

Run warm up/down 13:16 [1] 2.3 km (5:46 / km) +16m 5:34 / km
shoes: ASICS Hyper Speed

6 PM

Run 40:09 intensity: (9:45 @1) + (12:09 @2) + (10:21 @3) + (7:12 @4) + (42 @5) 10.0 km (4:01 / km) +86m 3:51 / km
shoes: Clifton 8 Black

1-2-3-4-3-2-1
With half as rest, it was hot.

Friday Jun 17, 2022 #

9 AM

Run 1:07:55 intensity: (52:03 @1) + (15:52 @2) 15.36 km (4:25 / km) +184m 4:10 / km
ahr:130 max:158 slept:8.2 shoes: Clifton 8 Black

Legs tired, it was tough to start but after a bit i was running easy
11 AM

S/C 40:00 [1]

2 PM

Aquarunning 30:04 [1]

This pool is colder each day, i was shivering after only 30minutes so i was forced to cut the session

Thursday Jun 16, 2022 #

9 AM

Run warm up/down 25:38 [1] 5.5 km (4:40 / km) +30m 4:32 / km
shoes: Clifton 8 Black

10 AM

Run intervals 26:29 intensity: (3:29 @1) + (2:00 @2) + (2:00 @3) + (13:00 @4) + (6:00 @5) 6.8 km (3:54 / km)
slept:8.0 shoes: Slab Pulsar

3000(3')+3x1000(2')

9:26-3:01-2:58-2:53

I though i wasn't going to be able to run sub 9:40 and 3:00, i felt really bad during the WU but somehow the body could push, legs where a bit sore and tight but heart was ok, at the end of the 3000 i thouhg i could reach 5000m at that speed or faster. More than 30ºC even at 10 of the morning

Run warm up/down 10:42 [1] 2.28 km (4:42 / km)
shoes: Clifton 8 Black

7 PM

Run 36:07 intensity: (6:22 @1) + (11:26 @2) + (15:49 @3) + (2:30 @4) 9.15 km (3:57 / km) +83m 3:47 / km
ahr:140 max:156 shoes: Clifton 8 Black

5k as tempo effort in the middle, good day of training !

S/C 10:00 [1]

Wednesday Jun 15, 2022 #

9 AM

Run 1:02:32 intensity: (44:32 @1) + (18:00 @2) 13.5 km (4:38 / km) +135m 4:25 / km
slept:7.4 shoes: Clifton 8 Black

With Isaac
11 AM

S/C 20:00 [1]

Tuesday Jun 14, 2022 #

9 AM

Run warm up/down 23:46 [1] 4.48 km (5:18 / km) +30m 5:08 / km
shoes: Clifton 8 Black

10 AM

Orienteering Sprint 16:47 intensity: (3:00 @3) + (11:47 @4) + (2:00 @5) *** 4.35 km (3:51 / km) +35m 3:43 / km
spiked:22/25c shoes: ASICS Hyper Speed

Sprint in "Chozas de Fuencarral"

Pablo was the course setter and it was nice course overall, my legs couldn't push harder, i tried my best, the map was nice but there are some places were i should change to increase the quality of the map.

Run 7:30 [1] 1.0 km (7:30 / km) +14m 7:01 / km
shoes: ASICS Hyper Speed

Run hills 8:20 intensity: (1:50 @2) + (2:00 @3) + (2:00 @4) + (2:30 @5) 1.6 km (5:12 / km) +70m 4:16 / km
shoes: ASICS Hyper Speed

10x14" hill (down)
11 AM

Run warm up/down 10:13 [1] 1.62 km (6:18 / km) +20m 5:56 / km
shoes: Clifton 8 Black

5 PM

Run 38:37 intensity: (14:37 @1) + (7:00 @2) + (7:00 @3) + (10:00 @4) 9.52 km (4:03 / km) +45m 3:58 / km
shoes: Clifton 8 Black

3x5'(90") really hot (40ºC) and tired legs.

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