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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alvarocasado

In the 7 days ending Dec 15, 2022:

activity # timemileskm+mload
  Run13 8:29:32 69.47(7:20) 111.81(4:33) 1176134.2
  S/C7 2:25:0021.8
  Orienteering 1 1:33:01 6.42(14:29) 10.33(9:00) 62423 /33c69%20.5
  Total19 12:27:33 75.89 122.14 180023 /33c69%176.4
averages - sleep:8.3

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FrSaSuMoTuWeTh

Thursday Dec 15, 2022 #

10 AM

S/C 15:00 [1]

4 PM

Run warm up/down 22:35 [1] 4.32 km (5:14 / km) +75m 4:49 / km
shoes: HOKA Clifton 8

5 PM

Run tempo 33:40 intensity: (1:00 @1) + (1:00 @2) + (15:00 @3) + (16:40 @4) 8.7 km (3:52 / km) +190m 3:29 / km
slept:8.4 shoes: HOKA Clifton 8

2x(3xWestbanan(2'))
Tempo effort
C • Esperando 4

Run warm up/down 11:29 intensity: (6:29 @1) + (5:00 @2) 2.44 km (4:42 / km) +60m 4:11 / km
shoes: HOKA Clifton 8

Wednesday Dec 14, 2022 #

8 AM

Run (BBA) 40:03 intensity: (36:03 @1) + (4:00 @2) 8.91 km (4:30 / km) +91m 4:17 / km
slept:8.7 shoes: HOKA Clifton 8

4 PM

S/C 15:00 [1]

6 PM

Orienteering (Night) 1:33:01 intensity: (1:03:01 @1) + (20:00 @2) + (10:00 @3) ***** 10.33 km (9:00 / km) +624m 6:55 / km
spiked:23/33c shoes: BoldX

Fuente la Teja night-o

That one was very very dificult, at the start of the training it was raining a lot, then sudenly it stoped and a dense fog came, could see 10meter in front more or less
I was more or less running ok, wasn't sure at the 9 control because I couldn't see anything. In the 16 i disconnectec and couldn't understand well the map. Two big mistakes with the compas in the 2 controls i got confidence because i could see more far away, and didn't pay enought attetion to the compass, well, remembering basic lessons.

Tuesday Dec 13, 2022 #

9 AM

Run (BBA) 30:02 intensity: (25:02 @1) + (5:00 @2) 6.66 km (4:31 / km) +69m 4:17 / km
slept:9.0 shoes: HOKA Clifton 8

10 AM

S/C 5:00 [1]

4 PM

Run warm up/down 23:44 [1] 5.0 km (4:45 / km) +34m 4:35 / km
shoes: Slab Pulsar

5 PM

Run intervals 25:26 intensity: (2:30 @1) + (2:30 @2) + (2:26 @3) + (6:00 @4) + (12:00 @5) 6.87 km (3:42 / km)
shoes: Slab Pulsar

6x1000(90")

2:59-2:59-2:58-2:58-2:58-2:55

I still feel tired from sunday's race and with sore gluteus from yesterday's gym, wasn't feeling great, but without big effort, I reached the average of sub 3:00, which was the objetive for the session. I over pussed a bit in the last one :)

Run warm up/down 11:06 [1] 2.01 km (5:31 / km)
shoes: Slab Pulsar

Monday Dec 12, 2022 #

7 AM

Run 40:10 intensity: (34:10 @1) + (6:00 @2) 8.73 km (4:36 / km) +91m 4:22 / km
slept:7.0 shoes: HOKA Clifton 8

Complety done after yesterday's race.
5 PM

Run 42:58 [1] 8.34 km (5:09 / km) +60m 4:58 / km
slept:0.4 shoes: HOKA Clifton 8

S/C 40:00 [1]

Sunday Dec 11, 2022 #

12 PM

Run warm up/down 45:13 [1] 8.55 km (5:17 / km) +17m 5:14 / km
shoes: HOKA Clifton 8

Long WU because I was bored in the car waiting for the race

Run race 22:13 intensity: (5:00 @4) + (17:13 @5) 7.2 km (3:05 / km) +12m 3:04 / km
slept:8.2 shoes: HOKA XC

Cross De Alcalá

Really flat course and in other conditions it would have become a bit boring, but it was full of mud, all the arounds and turns were a big test of grip and skill. I went from less to more and reached a decent position and fighting with some people that usualy win me easily. Now I have a bit of back pain due to the effort i was doing in the turns to not fall :)

Run warm up/down 8:42 [1] 1.61 km (5:24 / km) +2m 5:22 / km
shoes: HOKA Clifton 8

5 PM

Run 23:12 [1] 4.35 km (5:20 / km) +40m 5:06 / km
shoes: HOKA Clifton 8

6 PM

S/C 10:00 [1]

Saturday Dec 10, 2022 #

11 AM

Run 46:36 intensity: (36:36 @1) + (10:00 @2) 10.34 km (4:30 / km) +99m 4:18 / km
slept:8.7 shoes: HOKA Clifton 8

S/C 20:00 [1]

Friday Dec 9, 2022 #

10 AM

Run 52:17 intensity: (35:17 @1) + (15:00 @2) + (2:00 @3) 11.02 km (4:45 / km) +272m 4:13 / km
slept:7.5 shoes: HOKA Clifton 8

Mud Skater
Skating down and slipping up
11 AM

S/C 40:00 [1]

5 PM

Run 30:06 intensity: (24:06 @1) + (6:00 @2) 6.75 km (4:27 / km) +65m 4:15 / km
shoes: HOKA Clifton 8

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