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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alvarocasado

In the 7 days ending Feb 19:

activity # timemileskm+mload
  Indoor Aerobic6 7:10:1170.8
  Run10 3:53:48 30.79(7:36) 49.56(4:43) 72660.0
  S/C7 3:00:0027.0
  Orienteering 4 2:35:46 16.3(9:33) 26.24(5:56) 45395 /110c86%58.7
  Aquarunning 2 2:00:0918.0
  Total24 18:39:54 47.1 75.79 117995 /110c86%234.6
averages - sleep:8.3

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MoTuWeThFrSaSu

Sunday Feb 19 #

9 AM

Run warm up/down 17:35 intensity: (9:35 @1) + (8:00 @2) 3.65 km (4:49 / km) +35m 4:36 / km
shoes: HOKA Clifton 8 White

10 AM

Orienteering 29:12 intensity: (5:00 @3) + (19:12 @4) + (5:00 @5) *** 6.15 km (4:45 / km) +120m 4:20 / km
spiked:16/20c slept:8.9 shoes: IROCK 3

HSK Winter Camp #3 - Middle distance

I took as a hard effort didin't make any big mistke but plenty of unaccurations of 10-15sec with a bigger mistake in the 10th control of 30sec, someone took off the tape of control 13


11 AM

Run warm up/down 9:09 [1] 1.73 km (5:17 / km) +15m 5:04 / km
shoes: IROCK 3

4 PM

Indoor Aerobic 1:30:03 [1]
slept:0.5

Need to get the hours done

S/C 20:00 [1]

Saturday Feb 18 #

9 AM

Run warm up/down 12:07 [1] 2.02 km (6:00 / km) +20m 5:43 / km
shoes: IROCK 3

10 AM

Orienteering tempo 12:39 intensity: (8:39 @3) + (4:00 @4) ** 2.64 km (4:47 / km) +50m 4:23 / km
spiked:7/7c slept:8.8 shoes: IROCK 3

HSK Winter Camp #2 - Prologue

Ok run , tape nº4 wasn't there but I didn't doubt too much when i reached the place and saw nothing

Run warm up/down 9:02 [1] 1.48 km (6:06 / km) +15m 5:49 / km
shoes: IROCK 3

11 AM

Orienteering tempo 20:55 intensity: (2:00 @2) + (11:55 @3) + (7:00 @4) *** 4.11 km (5:05 / km) +70m 4:41 / km
spiked:9/13c shoes: IROCK 3

HSK Winter camp #2 - Final

Chasing start and I was the one chased, Got distracted to n1 and lost 30" sec, then then in the n4 theres wasn't anything, to n8 I went to the open side and didn't recognized which one was the good one, and to control 10 and 6 lost in the attack, didin't define well enough in which element the control was.

Calf ok, and with the preasure of the other guys it was fun.

Run warm up/down 5:16 [1] 0.87 km (6:03 / km) +8m 5:47 / km
shoes: IROCK 3

4 PM

Indoor Aerobic (Elliptical) 1:30:02 [1]

7 PM

S/C 20:00 [1]

Friday Feb 17 #

4 PM

S/C 15:00 [1]

6 PM

Orienteering 1:33:00 intensity: (1:18:00 @1) + (15:00 @2) *** 13.34 km (6:58 / km) +213m 6:27 / km
spiked:63/70c slept:8.0 shoes: IROCK 3

HSK Winter Camp #1 - Control picking
Testing the calf, have had weird feeling and decided to skip some control to avoid running too long.

Thursday Feb 16 #

9 AM

Indoor Aerobic (Elliptical) 1:30:01 [1]
slept:8.0

At the end some company of Berna
4 PM

S/C 40:00 [1]

5 PM

Run 43:58 [1] 8.64 km (5:05 / km) +60m 4:55 / km
shoes: HOKA Clifton 8 White

Really easy with the group, slightly better

Wednesday Feb 15 #

9 AM

Run 46:36 intensity: (31:36 @1) + (15:00 @2) 10.02 km (4:39 / km) +173m 4:17 / km
slept:7.5 shoes: HOKA Clifton 8 White

I was tired, and calf a bit tight, expected after yerterday
2 PM

Aquarunning 1:00:06 [1]

B&B
Belt and Boring

Indoor Aerobic (Elliptical) 30:01 [1]

5 PM

S/C 30:00 [1]

Rehab

Tuesday Feb 14 #

8 AM

Run warm up/down 6:00 [2] 1.35 km (4:27 / km) +15m 4:13 / km
shoes: HOKA Clifton 8 White

9 AM

Run tempo 31:02 intensity: (2:00 @2) + (8:00 @3) + (19:02 @4) + (2:00 @5) 7.74 km (4:01 / km) +260m 3:26 / km
slept:7.8 shoes: HOKA Clifton 8 White

Garabitasbanan by feelings

Decided to do it as a tempo and seeing how the calf reacts, in any case of pain I would just jog or turn back. It went well and I enjoy it a lot, I over pushed a bit, but I was just enjoying suffering running.
I’m unfit running now, I would expect to be in worse shape after 2 weeks without running
I think I’m able to go with HSK to the TC, so I’m very happy because I could accept to skip some races, but I really wanted to go to the TC

Run warm up/down 13:00 intensity: (5:00 @1) + (8:00 @2) 3.08 km (4:13 / km) +30m 4:01 / km
shoes: HOKA Clifton 8 White

4 PM

Indoor Aerobic (Elliptical) 1:30:03 intensity: (1:08:03 @1) + (10:00 @2) + (10:00 @3) + (2:00 @4)

10x1'(1')

Took it easy after this morning run.
7 PM

S/C 15:00 [1]

Rehab

Monday Feb 13 #

7 AM

Run (BBA) 40:03 intensity: (25:03 @1) + (15:00 @2) 8.98 km (4:28 / km) +95m 4:14 / km
slept:8.3 shoes: HOKA Clifton 8 White

Back to the park, usualy this loop is a shit but today felt realy nice. Calf a bit weird in other parts than where the injury was. Will go to the physio anyway, and decided if I'm good enough how to go to the TC with Halden
3 PM

Aquarunning 1:00:03 [1]

Belt

Indoor Aerobic (Elliptical ) 40:01 [1]

5 PM

S/C 40:00 [1]

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