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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alvarocasado

In the 7 days ending Oct 3:

activity # timemileskm+mload
  Run6 4:02:56 35.52(6:50) 57.16(4:15) 54690.0
  S/C6 2:06:0018.9
  Indoor Aerobic2 1:35:0015.3
  Trail1 1:30:21 11.17(8:06) 17.97(5:02) 54923.6
  Orienteering 1 1:06:23 3.8(17:27) 6.12(10:51) 32616 /24c66%14.0
  Total15 10:20:40 50.49 81.25 142116 /24c66%161.8
averages - sleep:7.7

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MoTuWeThFrSaSu

Sunday Oct 3 #

11 AM

Trail long 1:30:21 intensity: (40:00 @1) + (39:21 @2) + (10:00 @3) + (1:00 @4) 17.97 km (5:02 / km) +549m 4:22 / km
ahr:131 max:153 slept:9.0 shoes: Salomon Sense Ride 3

Under the rain, fett the foot a bit weird after yesterday's rocky night-o orienteering.
Also is my birthday
6 PM

S/C 20:00 [1]

Saturday Oct 2 #

8 AM

Run (BBA) 32:21 intensity: (18:44 @1) + (6:13 @2) + (6:00 @3) + (24 @4) + (1:00 @5) 7.39 km (4:23 / km) +71m 4:11 / km
ahr:134 max:169 shoes: Hoka Clifton7

5x12" Stride
Flet a bit congested, but legs where fresh
8 PM

Orienteering (Night) 1:06:23 intensity: (46:23 @1) + (15:00 @2) + (5:00 @3) ***** 6.12 km (10:51 / km) +326m 8:34 / km
ahr:131 max:165 spiked:16/24c shoes: BoldX

#1
Haven't done night-o in a while, and the green forest, lots of rocks and slow speed have done it even a hardest task to keep the direction, you can see in the track. But was good to start doing night-o in Madrid now that i almost know all the masps pretty well is the best way to improve my orienteering skills. I'm going to count all the nigh-o session until TioMila, and try to do at least 1 each 2 weeks, and one orienteering session per week

Friday Oct 1 #

5 PM

Run 50:20 intensity: (34:20 @1) + (12:00 @2) + (4:00 @3) 11.19 km (4:30 / km) +131m 4:15 / km
ahr:139 max:172 slept:7.6 shoes: Hoka Clifton7

With Hector, really nice company, good trainmate :)
Foot don't disturb too much, just in some specific moments
6 PM

S/C 18:00 [1]

Thursday Sep 30 #

4 PM

Run warm up/down 20:00 intensity: (13:00 @1) + (5:00 @2) + (2:00 @3) 4.2 km (4:46 / km) +52m 4:29 / km
ahr:138 max:145 shoes: Hoka Clifton7

5 PM

Run tempo 40:00 intensity: (10:43 @3) + (26:14 @4) + (3:03 @5) 11.3 km (3:32 / km) +97m 3:24 / km
ahr:156 max:172 slept:7.2 shoes: Hoka Clifton7

Tempo Run 40'
Legs where tired and feet not perfect at all, but heart rate felt nice, the uphill part was tough in some moments, but after that the downhill was more a muscle work that a heart one. Nice

Run warm up/down 10:09 intensity: (4:09 @1) + (3:00 @2) + (2:00 @3) + (1:00 @4) 2.26 km (4:29 / km) +18m 4:19 / km
ahr:144 max:164 shoes: Hoka Clifton7

6 PM

S/C 5:00 [1]

Wednesday Sep 29 #

4 PM

Indoor Aerobic (Elliptical) 30:00 [1]
ahr:109 max:122

Run 30:05 intensity: (20:05 @1) + (8:00 @2) + (2:00 @3) 6.73 km (4:28 / km) +37m 4:21 / km
ahr:133 max:146 slept:7.6 shoes: Hoka Clifton7

5 PM

S/C 35:00 [1]

Tuesday Sep 28 #

5 PM

Run 1:00:01 intensity: (2:15 @1) + (29:13 @2) + (19:16 @3) + (6:36 @4) + (2:41 @5) 14.09 km (4:16 / km) +140m 4:03 / km
ahr:143 max:180 slept:7.2 shoes: Hoka Clifton7

6 PM

S/C 18:00 [1]

Monday Sep 27 #

4 PM

Indoor Aerobic 1:05:00 intensity: (1:03:00 @1) + (1:20 @3) + (40 @5)
ahr:85 max:139

4x10"(20")
5 PM

S/C 30:00 [1]

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