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Training Log Archive: Alvarocasado

In the 7 days ending May 26:

activity # timemileskm+mload
  Run12 6:00:08 46.6(7:44) 75.0(4:48) 51258.4
  S/C7 2:20:0021.0
  Orienteering Sprint3 50:47 8.44(6:01) 13.59(3:44) 13039 /47c82%33.7
  Total21 9:10:55 55.05 88.59 64239 /47c82%113.0
averages - sleep:7.9

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Sunday May 26 #

12 PM

Run warm up/down 22:17 [1] 4.07 km (5:29 / km) +50m 5:09 / km
shoes: Clifton 9 Black

1 PM

Orienteering Sprint race 14:58 [5] *** 4.37 km (3:25 / km) +40m 3:16 / km
spiked:21/25c slept:8.0 shoes: Slab Pulsar2

2024 WC1 - Sprint - 24º

Feelings weren't the best at the beginning,  yesterday evening I felt my throat a bit and I think I might be slightly sick, nothing to worry, just the body won't be at 100%.
Ok start, did some routechoices suboptimal and only misunderstood the way into the 8th, could have taken a better routechoice. Then it wasn't so good to the 10th, and okay until 16th, I looked at the control description of the 18, when I was going to the 16th, lost 4-5sec as I got confused. Then, a good execution with a decrease of speed until the end, the last few controls were, almost, with the eyes closed and hoping that it would last as short as possible.

Goal was to be top30 before getting injured, and reaching a top25 with the conditions I am in, I can't complain. Need to do more quality now and get fit for WOC, I'm excited as I see a bright path to reach that point, as I know I'm far from where I can be. 

2 PM

Run warm up/down 12:50 [1] 2.0 km (6:25 / km) +15m 6:11 / km
shoes: Clifton 9 Black

11 PM

S/C 5:00 [1]

When we arrive to the apartment in Genova, long travel. Only hamstring exercises.

Saturday May 25 #

7 AM

Run 57:20 intensity: (45:20 @1) + (12:00 @2) 13.02 km (4:24 / km) +48m 4:19 / km
slept:8.0 shoes: Clifton 9 Black

Spectator day
With Gon first 15 min.
Hamstring was really good at the beginning but then it started to niggle as always, and don't got worse after 30 min. 
6 PM

S/C 15:00 [1]

Friday May 24 #

1 PM

Run warm up/down 17:26 [1] 3.47 km (5:01 / km) +10m 4:57 / km
shoes: Clifton 9 Black

2 PM

Orienteering Sprint race 11:26 [5] **** 3.42 km (3:21 / km) +20m 3:15 / km
spiked:18/22c slept:8.0 shoes: VJ lightspeed

2024 WC1 - KO Q - Men 2 - MP
Expectations were high, aiming for a Q, physicaly didn't knew how body was going to work, as haven't been able to train properly the last weeks and last days hamstring was worse. I was more nervous that I usually am. 

Usual start, under control, short legs not the speed the other ones had, pain in the turns and not feeling too agile, long legs good, safe route choices, did a wrong one to 6th and managed anyway running 30m more to do only 1" more. Overall everything was going good enough, even though I started at the same time as Timo Suter (he won his heat) and I was knowing that I was falling behind by a decent gap, compared to him.
Then to control 13th, I passed next to the place marked with a red circle, there was another control there, it activated my SIAC, when I arrived at my 13th the SIAC was still on, and I touched the 13th control thinking that it would have registered myself, but it wasn't. Kept running until I finished with a good pace. Though I would have done a decent race and it would have been enough to get Q. Rode out the SI and saw the MP, started to look which control from the park should I had had skipped, the guy told me that was the 13 and that I punched other control, "WHAT?,Show me in the map where is the one I punched", he didn't knew, fuck, ran around asking for a map of the other hits to see the control where the hell it was, I couldn't belive it. Other times when you mispuch and they tell you, you realice really fast that you did the mistake, as your way out was slightly different or you where unfocus, but that was one of the few controls that I saw the light and the sound, as it was already on before reaching the control, but that is something that you only realise after the disaster.

My speed was good even though, and I would have made it to the Finals, but it was something that I couldn’t control when it happened. Painful hamstring not gonna lie.

Let's hope it recovers for tomorrow and for sunday. 
6 PM

Run 33:05 intensity: (31:05 @1) + (2:00 @2) 6.72 km (4:55 / km) +30m 4:49 / km
shoes: Clifton 9 Black

Mad. Jogging with friends helps to stress out.
7 PM

S/C 20:00 [1]

Thursday May 23 #

11 AM

Run 32:58 intensity: (29:58 @1) + (3:00 @2) 7.41 km (4:27 / km) +31m 4:21 / km
slept:9.0 shoes: Clifton 9 Black

I was scared after the feelings that I had yesterday in the sprint training, it wasn't that bad but either good.
5 PM

Run 21:45 [1] 4.36 km (5:00 / km)
shoes: Clifton 9 Black

With Ana, same as yesterday's afternoon.
6 PM

S/C 20:00 [1]

Wednesday May 22 #

5 PM

Run 14:03 [1] 2.7 km (5:12 / km) +20m 5:01 / km
shoes: Invincible 2

6 PM

Orienteering Sprint 24:23 intensity: (8:23 @1) + (10:00 @2) + (6:00 @3) *** 5.8 km (4:12 / km) +70m 3:58 / km
slept:6.4 shoes: Invincible 2

Run warm up/down 14:30 [1] 2.7 km (5:22 / km) +10m 5:16 / km
shoes: Invincible 2

7 PM

S/C 20:00 [1]

Tuesday May 21 #

11 AM

Run 1:01:46 intensity: (56:46 @1) + (5:00 @2) 13.04 km (4:44 / km) +142m 4:30 / km
slept:8.2 shoes: Boston 11

I was going to do a threshold plus some fast short reps,I felt the hamstring more than yesterday or what I wanted for doing short reps, so went with Isaac and Pablo for a jog. It was stiff all the time but no so bad how to worried about it, chat helped for sure. If tomorrow, I’m fine, I will try to do some sprint orienteering in Switzerland to get in the mood, and see how it goes in the turns.
5 PM

S/C 30:00 [1]

Monday May 20 #

8 AM

Run (BBA & NB) 40:00 intensity: (33:00 @1) + (7:00 @2) 8.93 km (4:29 / km) +91m 4:16 / km
slept:8.0 shoes: Clifton 9 Black

Hungry, managed to get out and run before breakfast. Not good sleep today, as always, a nap destroys my night schedule.
5 PM

Run 32:08 [1] 6.58 km (4:53 / km) +65m 4:39 / km
shoes: Invincible 2

Ana is fit
6 PM

S/C 30:00 [1]

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