Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alvarocasado

In the 7 days ending Jun 2:

activity # timemileskm+mload
  Run18 5:09:43 33.35(9:17) 53.67(5:46) 107658.0
  Orienteering Sprint8 2:34:59 19.73(7:51) 31.75(4:53) 785158 /180c87%60.0
  S/C7 2:25:0021.8
  Trail2 2:02:07 10.25(11:55) 16.5(7:24) 99820.6
  Total28 12:11:49 63.33 101.93 2859158 /180c87%160.3
averages - sleep:8

«»
2:24
0:00
» now
MoTuWeThFrSaSu

Sunday Jun 2 #

3 PM

Run warm up/down 20:34 [1] 3.2 km (6:26 / km) +10m 6:20 / km
shoes: Invincible 2

4 PM

Orienteering Sprint race 16:33 intensity: (3:00 @4) + (13:33 @5) *** 4.2 km (3:56 / km) +130m 3:25 / km
spiked:17/21c slept:8.2 shoes: Slab Pulsar2

2024 WC2 - Mix Relay - 3rd leg
The situation before the race was kind of unrealistic. Our federation didn’t tell us that the map was leaked. Before we arrive to the quarantine, through the group of Spanish runner, a runner sent the map, I saw it with and overview 2-3sec, realised that was the real map, close the phone and turned it off. My race knowledge of it before the start was an amount of lines and the overall size of the map. I was the only one who saw it, as Ana and I were the ones who took the others to the quarantine and went back to the event center. I warned her before she looked

Despite this incident and the team meeting where only Poland had the balls to say that they saw the map. The race was nice. Not a good performance by my side as, again, I fucked up the race in one control. Didn’t saw the tow levels going down to 16 and passed under the bridge until the bottom.

I didn’t felt great physically and struggled a lot running to 18, poor performance as yesterday.

I have a month I’m going to work hard and smartly to improve the shit I have done here
5 PM

Trail warm up/down 1:03:00 intensity: (53:00 @1) + (10:00 @2) 8.67 km (7:16 / km) +550m 5:31 / km
shoes: Slab Pulsar2

Way back to the accommodation through the mountain which is behind the city, was a nice run with some parts out of paths due to the nonexistence of then where they were supposed to be.
Chatting with Pablo, I wanted to reach the top but he was a bit empty, and I prioritised the company that the views.
8 PM

S/C 15:00 [1]

Saturday Jun 1 #

1 PM

Run warm up/down 24:18 [1] 4.0 km (6:05 / km) +85m 5:29 / km
shoes: Invincible 2

2 PM

Orienteering Sprint race 16:15 intensity: (2:00 @3) + (8:15 @4) + (6:00 @5) **** 3.8 km (4:17 / km) +100m 3:47 / km
spiked:17/22c slept:6.0 shoes: VJ lightspeed

2024 WC2 - Sprint - 49º

It isn't what I was expecting from myself from this race. I ran badly, and until half point of the race I was all the time behind the map, not taking the best choices on time or even having some plan before the start of the next control.
The start was slower than usual, not too much to say until 4, all those controls didn't have anything special, and were running down until your control. For 5 I took a look at the passage that was clearly the best route, saw a guy and IOF tape, I took another look and I concluded that it was closed. Started the arounds going down when I realized that it was open, I got mad with myself too fast and even though the routechoice to 6 was good my execution and speed going down was far from good. Concluding that frustration with myself again in the run to 9th control (more or less) and did a decent part in the village, despite making 2x5" in controls 18th and 19th, that was something I can handle.
The result is far from good or something which I would be satisfied, but with what I'm furious about is my mentality of letting myself to not prepare or be precise enough in the way out or in of the 4th/5th control. I wasn't strict with my routines and my way of execution was horrible. And I wasn't reaching the racing effort until the downhill ended, as I wasn't in my competition technique either I was in my effort? Was the map too much for me to handle? I didn't have a proper map of the park before the race as other selections have, did that make that huge difference? (yes it was), I know that i always lose in the downhills sections but this wasn't due to the ground as other times, was I enough motivated to push ? I'm not gonna lie, I'm fed up with this area of Italy, which is horrible, I just want to go back home. Madrid might be warmer but I have proper places to train and not as stressful as this place.

A conclusion is not easy to reach for me today, one thing is clear is that I have a month to get sharp in my sprint technique, a thing that at the moment I'm far from. From being fast I'm far from too.

Trying to be positive about something, forcing myself, with more than 75" sec of mistake I was in top50, something impossible a year ago. 

Run warm up/down 16:14 [1] 2.8 km (5:48 / km)
shoes: Invincible 2

6 PM

S/C 20:00 [1]

Friday May 31 #

11 AM

Run 50:41 intensity: (45:41 @1) + (5:00 @2) 8.64 km (5:52 / km) +144m 5:25 / km
slept:9.2 shoes: Invincible 2

Ferrando brothers have been slightly sick the last few days, I’m not feeling perfect. The last few days too much running through asfalt haven’t been the best for my tendons, I feel them tight and a bit overloaded. This place is horrible for running. Let’s see how it goes tomorrow, I don’t know what to expect exactly from the park area and the impossibility of knowing how some areas would be have me in a nervous stage. No old map, no street view, no LiDAR data and no competent coach who can help us with this. Well, the die is cast
12 PM

S/C 20:00 [1]

Thursday May 30 #

10 AM

Run 30:26 intensity: (25:26 @1) + (5:00 @2) 4.26 km (7:09 / km) +286m 5:21 / km
slept:8.0 shoes: Invincible 2

Up and down, with Ana and Pablo, stairs at the end of the climb
3 PM

Run warm up/down 1:28 [1] 0.2 km (7:20 / km)
shoes: Invincible 2

4 PM

Orienteering Sprint 28:50 intensity: (22:50 @1) + (6:00 @2) ** 5.05 km (5:43 / km) +160m 4:56 / km
spiked:28/31c shoes: Invincible 2

T6 Recco

Another stressful and full of pollution training. I finished the training with my throat irritated due to the quality of the air.

Run warm up/down 17:30 [1] 3.17 km (5:31 / km) +10m 5:26 / km
shoes: Invincible 2

7 PM

S/C 20:00 [1]

Wednesday May 29 #

10 AM

Run warm up/down 15:33 [1] 2.9 km (5:22 / km) +26m 5:08 / km
shoes: Slab Pulsar2

11 AM

Run intervals 18:00 intensity: (2:00 @1) + (2:00 @2) + (2:00 @3) + (12:00 @4) 4.9 km (3:40 / km) +10m 3:38 / km
slept:8.0 shoes: Slab Pulsar2

12x1'(30")

Went next to the beach as it is the only flat around here where it is possible to do some intervals, there's a track but for a short workout like this I would overpush in the track. It was a bit crowded but this way is more sprint relevant.

Run warm up/down 13:32 [1] 2.45 km (5:31 / km) +60m 4:55 / km
shoes: Slab Pulsar2

3 PM

Run warm up/down 14:11 [1] 2.38 km (5:58 / km) +60m 5:18 / km
shoes: Invincible 2

4 PM

Orienteering Sprint 14:30 intensity: (2:00 @3) + (12:30 @4) *** 3.1 km (4:41 / km) +120m 3:55 / km
spiked:18/20c shoes: Slab Pulsar2

T5 Camogli
Sportident training

Controlled effort, maybe I have pushed more than planned in some stairs but overall ok, unconfident in the steep downhills through stairs. Was a nice village

Run warm up/down 9:11 [1] 1.53 km (6:00 / km) +32m 5:26 / km
shoes: Invincible 2

8 PM

S/C 20:00 [1]

Tuesday May 28 #

10 AM

Run warm up/down 3:24 [1] 0.65 km (5:14 / km)
shoes: Invincible 2

11 AM

Orienteering Sprint 19:51 intensity: (16:51 @1) + (3:00 @2) *** 4.2 km (4:44 / km) +20m 4:37 / km
spiked:24/27c slept:8.0 shoes: Invincible 2

T3 Savona

Run warm up/down 3:04 [1] 0.61 km (5:02 / km)
shoes: Invincible 2

12 PM

Orienteering Sprint 19:56 intensity: (15:56 @1) + (4:00 @2) **** 3.8 km (5:15 / km) +70m 4:48 / km
spiked:23/25c shoes: Invincible 2

T4 Savona


Run warm up/down 13:51 [1] 2.46 km (5:38 / km) +30m 5:18 / km
shoes: Invincible 2

4 PM

Trail 59:07 intensity: (54:07 @1) + (5:00 @2) 7.83 km (7:33 / km) +448m 5:52 / km
slept:0.5 shoes: Clifton 9 Black

We went for some trail running, went up to a fortress, cool. I rolled out my ankle on the way down, luckily it was my good ankle, it is a bit painful but okay in the move, just the swelling makes it more uncomfortable, should be ok for saturday.
7 PM

S/C 25:00 [1]

Monday May 27 #

10 AM

Run warm up/down 11:00 [1] 2.12 km (5:11 / km) +5m 5:08 / km
shoes: Invincible 2

11 AM

Orienteering Sprint 20:18 intensity: (15:18 @1) + (5:00 @2) *** 3.9 km (5:12 / km) +105m 4:35 / km
spiked:18/21c slept:7.5 shoes: Invincible 2

T1 Bolzaneto

Crazy how crowded the town was. Parking cars and people walking around in all directions. Feeling tired from yesterday but ok, hamstring at the end not too happy but not bad.

Run 9:40 intensity: (6:40 @1) + (3:00 @2) 1.43 km (6:46 / km) +100m 5:01 / km
shoes: Invincible 2

12 PM

Orienteering Sprint 18:46 intensity: (14:46 @1) + (4:00 @2) ** 3.7 km (5:04 / km) +80m 4:35 / km
spiked:13/13c shoes: Invincible 2

T2 Bolzaneto

This course was too easy, not any real choice except 8th.

Run 15 [1] 0.05 km (5:00 / km)

5 PM

Run 36:51 intensity: (31:51 @1) + (5:00 @2) 5.93 km (6:13 / km) +218m 5:15 / km
slept:0.4 shoes: Clifton 9 Black

Ana and I went for a jog, trying to avoid the noise of the cars that are in our apartment, we haven't succeeded in this mission, there were still a lot of cars and motorbikes around.
7 PM

S/C 25:00 [1]

« Earlier | Later »