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Training Log: Alvarocasado

In the last 7 days:

activity # timemileskm+mload
  Run12 6:28:52 45.56(8:32) 73.32(5:18) 81966.7
  S/C5 1:50:0016.5
  Orienteering Sprint4 1:11:33 11.68(6:08) 18.79(3:48) 37027 /50c54%55.1
  Indoor Aerobic1 30:194.5
  Total19 10:00:44 57.23 92.11 118927 /50c54%142.9
averages - sleep:8.5
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TuWeThFrSaSuMo

Sunday Apr 21 #

10 AM

Run warm up/down 22:50 [1] 4.07 km (5:37 / km) +5m 5:35 / km
shoes: Clifton 9 Black

11 AM

Orienteering Sprint race 18:50 [4] *** 4.9 km (3:51 / km) +120m 3:25 / km
spiked:27/30c slept:8.2 shoes: Slab Pulsar2

Run warm up/down 15:07 [1] 2.48 km (6:06 / km) +10m 5:58 / km
shoes: Clifton 9 Black

Saturday Apr 20 #

10 AM

Run warm up/down 20:46 [1] 3.8 km (5:28 / km) +52m 5:07 / km
shoes: Clifton 9 Black

11 AM

Orienteering Sprint race 13:50 [4] 3.65 km (3:47 / km) +105m 3:19 / km
shoes: Slab sense 8

12 PM

Run warm up/down 11:19 [1] 1.81 km (6:15 / km) +26m 5:50 / km
shoes: Slab sense 8

5 PM

Orienteering Sprint race 12:17 [4] *** 3.22 km (3:49 / km) +80m 3:24 / km
20c shoes: Slab Pulsar2

Run warm up/down 20:44 [1] 3.8 km (5:27 / km)
shoes: Clifton 9 Black

6 PM

Run warm up/down 13:57 [1] 2.21 km (6:19 / km)
shoes: Clifton 9 Black

7 PM

S/C 15:00 [1]

Friday Apr 19 #

11 AM

Indoor Aerobic 30:19 [1]

No running today, I think I wouldn’t be able to assume this a few months ago. Tomorrow test races for WC, perfect timing to struggle with the hamstring, what the fuck I’m supposed to do now.

Using every trick I’m that I know in the last 24h.
Compression, heat, massage, mobility, stretch, antiflamatory cream during night, local dehydration, eccentric work for the tendon, isometric for nervous system, diclofenato, drinking water with higher salt concentration than body… nothing
12 PM

S/C 20:00 [1]

Thursday Apr 18 #

10 AM

Run 59:38 intensity: (49:08 @1) + (1:30 @2) + (3:00 @3) + (3:00 @4) + (3:00 @5) 8.54 km (6:59 / km) +38m 6:50 / km
slept:8.0 shoes: Invincible 2

Call this orienteering is too optimistic, jogging and checking at the same time. Stooping too many times but okey. Each time that I was starting to run, after a stop, I felt the hamstring tight. Not again please
5 PM

Run 40:14 intensity: (38:14 @1) + (2:00 @2) 8.74 km (4:36 / km) +88m 4:23 / km
slept:1.0 shoes: Clifton 9 Black

Felt the hamstring during this run, discomfort during it and got a bit worse with the time.
6 PM

S/C 30:00 [1]

Wednesday Apr 17 #

11 AM

Run 1:36:52 intensity: (1:31:52 @1) + (5:00 @2) 20.19 km (4:48 / km) +238m 4:32 / km
slept:8.2 shoes: Clifton 9 Black

Most of the time with Ana, bit tight. Not good night of sleep.
6 PM

S/C 25:00 [1]

Tuesday Apr 16 #

12 PM

Run (NB) 51:10 intensity: (42:10 @1) + (8:00 @2) + (1:00 @3) 10.67 km (4:48 / km) +250m 4:18 / km
slept:8.5 shoes: Clifton 9 Black

Wonderfull run, so much calm. Flowers, everything has grown a lot in the last 10 days, alergies are coming. 
1 PM

S/C 20:00 [1]

5 PM

Run warm up/down 22:40 [1] 4.51 km (5:02 / km) +70m 4:40 / km
shoes: Clifton 9 Black

6 PM

Orienteering Sprint intervals 26:36 intensity: (2:00 @1) + (1:00 @2) + (2:06 @3) + (20:00 @4) + (1:30 @5) ** 7.02 km (3:47 / km) +65m 3:37 / km
shoes: Slab Phantasm CF

5x4-5'(1')

Really easy course and the map was from a forest race, not too precise and with plenty of stuff not drawn. But anyway better to do it with a map in hand than without anything.

Test races for WCs this weekend, we received, for the first time, 2 days ago, where the races were going to be. Don't know the format and the exact places.The federation and its Technical director haven't prepared the test races 4 days before the event. Then people go trail running, I can understand why, no professional look of orienteering in Spain. No one cares the effort we put in aiming for results, when then the federation is the first one getting resources from our results.

Run warm up/down 13:35 [1] 2.5 km (5:26 / km) +44m 5:00 / km
shoes: Clifton 9 Black

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Training Targets

Jan 1 – Dec 31 (366d)
2024
Total 620:00:005200km80000m↑3000c
actual:236:34:2738%1966.3km37%33516m↑41%1157c38%
projected:773:05:26124%6425.6km123%109526m↑136%3781c126%
S/C 100:00:00
actual:42:22:0042%
projected:138:26:54138%

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