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Training Log: Alvarocasado

In the last 7 days:

activity # timemileskm+mload
  Indoor Aerobic3 3:35:00 3.64 5.8622.0
  Run12 2:51:09 21.05(8:08) 33.88(5:03) 5327.7
  Orienteering Sprint6 1:54:23 17.19(6:39) 27.66(4:08) 172138 /154c89%53.1
  S/C4 1:00:006.0
  Total19 9:20:32 41.88 67.4 226138 /154c89%108.9
averages - sleep:7.7
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ThFrSaSuMoTuWe

Tuesday Oct 26 #

4 PM

Indoor Aerobic 30:00 intensity: (27:41 @1) + (1:04 @2) + (57 @3) + (18 @4) 3.81 km (7.6 kph)
ahr:121 max:158

Run 16:33 intensity: (49 @1) + (13 @2) + (36 @3) + (11:04 @4) + (3:51 @5) 5.12 km (3:14 / km) +3m 3:14 / km
ahr:159 max:174

Indoor Aerobic 15:00 intensity: (14:53 @1) + (5 @2) + (2 @3) 2.05 km (8.2 kph)
ahr:121 max:136

Monday Oct 25 #

4 PM

Indoor Aerobic 1:30:00 [1]
ahr:117 max:129 slept:5.0 shoes: Hoka Clifton7

Tired, yesterday’s sprints, flights and waking up early. Having an exam and all that university stuff
5 PM

S/C 45:00 [1]

Sunday Oct 24 #

8 AM

Run warm up/down 15:03 [1] 3.04 km (4:57 / km) +3m 4:56 / km
ahr:134 max:144 shoes: Salomon Confidence 3

9 AM

Orienteering Sprint race 10:35 intensity: (35 @3) + (8:00 @4) + (2:00 @5) *** 3.05 km (3:28 / km) +9m 3:25 / km
ahr:160 max:170 spiked:9/12c slept:7.5 shoes: Slab XA amphib2

KO Qualification
Not perfect race, 3 mistakes of taking the wrong routechoice.
13º by one sec, I deserved, I was tired and with some pain in my foot but I took the wrong choices anyway.

Run warm up/down 6:49 [1] 1.17 km (5:50 / km)
ahr:121 max:133 shoes: Salomon Confidence 3

1 PM

Run warm up/down 11:37 [1] 2.0 km (5:49 / km)
ahr:130 max:140 shoes: Slab XA amphib2

2 PM

Orienteering Sprint race 7:04 [4] *** 2.12 km (3:20 / km) +12m 3:14 / km
ahr:155 max:169 spiked:8/9c shoes: Slab XA amphib2

KO for the not Qualified
Good runners in this not Qualified field, arrived the 2 after Arten, was fun and felt better tahn this morning, but enough for this sprint week.

Run warm up/down 7:00 [1] 1.1 km (6:22 / km)
ahr:120 max:136 shoes: Slab XA amphib2

Saturday Oct 23 #

9 AM

Run warm up/down 17:27 [1] 3.21 km (5:26 / km) +12m 5:20 / km
ahr:122 max:140 shoes: Slab XA amphib2

10 AM

Orienteering Sprint race 16:18 intensity: (3:00 @3) + (9:18 @4) + (4:00 @5) *** 4.2 km (3:53 / km) +65m 3:36 / km
ahr:158 max:170 spiked:14/16c slept:8.4 shoes: Slab XA amphib2

Slow beginning and without big confidence, handle the first half and made it through the park/not city part, after that speed and flow comes. Mistake of 10-15”, good enough how to pass to the A final.

Run warm up/down 7:00 [1] 1.12 km (6:15 / km) +8m 6:02 / km
ahr:122 max:136 shoes: Slab XA amphib2

1 PM

Run warm up/down 15:55 intensity: (12:00 @1) + (3:55 @2) 3.5 km (4:33 / km) +2m 4:32 / km
ahr:132 max:143 shoes: Hoka Clifton7

2 PM

Orienteering Sprint race 15:55 intensity: (10:00 @4) + (5:55 @5) *** 4.54 km (3:30 / km) +42m 3:21 / km
ahr:158 max:172 spiked:19/22c shoes: Slab XA amphib2

Started really well and felt like was running smooth. Then after spectator control I haven’t done the best routechoice to the control 10 (long one) I could have lost 15” and then in two more controls 5”.
Overall happy with the performance even more being tired and with sore legs.

Run warm up/down 8:47 [1] 1.5 km (5:51 / km) +5m 5:46 / km
ahr:126 max:135 shoes: Slab XA amphib2

7 PM

S/C 5:00 [1]

Friday Oct 22 #

10 AM

Orienteering Sprint 46:28 [1] *** 8.5 km (5:28 / km) +28m 5:23 / km
ahr:131 max:142 spiked:70/75c slept:8.7 shoes: Hoka Clifton7

Really fun training, first half without could see inside the circle aroun de control and have to specify by the control description. Second half 3 loops with routechoices, were good and also at low speed wasn’t clear at all which was the best one.
5 PM

Run 30:12 intensity: (25:12 @1) + (5:00 @2) 6.24 km (4:50 / km) +17m 4:47 / km
ahr:132 max:142 shoes: Salomon Confidence 3

6 PM

S/C 5:00 [1]

Thursday Oct 21 #

9 AM

Indoor Aerobic 1:20:00 [1]
ahr:111 max:195 slept:9.0 shoes: Hoka Clifton7

Went to a danish gym to don’t force the foot. The bodybuilder are funnier here
3 PM

Run warm up/down 23:19 [1] 4.1 km (5:41 / km) +2m 5:40 / km
ahr:120 max:135

4 PM

Orienteering Sprint intervals 18:03 intensity: (14:33 @4) + (3:30 @5) *** 5.25 km (3:26 / km) +16m 3:23 / km
ahr:157 max:167 spiked:18/20c

2x Mass start (~8’)
Made a big routechoice mistake in the first one and I lost the train, then caching some people who wasn’t pushing hard.
Second one better choices but still slow in the corners and túneles.
Legs where really tired, and wasn’t pushing hard, HR wasn’t high but legs could run faster after yesterdays knockouts. I’m nos used to run on hard surface and my hamstrings are done.
Forked and with plenty of routechoices, a training of the Finland team and they let us to do it with them, also British,Belgian and French guys

Run warm up/down 11:27 [1] 1.79 km (6:24 / km) +2m 6:22 / km
ahr:124 max:157

7 PM

S/C 5:00 [1]

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Alvarocasado 's orienteering training log




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