Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alvarocasado

In the 1 days ending Oct 23, 2021:

	activity	#	time	miles		km		+m				load
	Run	4	49:09	5.8	(8:29)	9.33	(5:16)	27				8.0
	Orienteering Sprint	2	32:13	5.43	(5:56)	8.74	(3:41)	107	33 /	38c	86%	26.9
	S/C	1	5:00									0.8
	Total	5	1:26:22	11.23		18.07		134	33 /	38c	86%	35.6
averages - sleep:8.4

1:26

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Saturday Oct 23, 2021 #

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 *** 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 3.5 km (4:33 / km) +2m 4:32 / km
ahr:132 max:143 shoes: Hoka Clifton7

2 PM

Orienteering Sprint race 15:55 *** 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]

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