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Training Log Archive: Alvarocasado

In the 7 days ending Oct 24, 2021:

activity # timemileskm+mload
  Run18 3:48:41 26.37(8:40) 42.44(5:23) 7835.9
  Orienteering Sprint10 2:46:58 26.12(6:24) 42.04(3:58) 218166 /187c88%104.6
  Indoor Aerobic2 2:40:0024.0
  S/C6 1:19:0011.9
  Total27 10:34:39 52.5 84.48 295166 /187c88%176.4
averages - sleep:7.5

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MoTuWeThFrSaSu

Sunday Oct 24, 2021 #

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 intensity: (1:30 @3) + (4:34 @4) + (1:00 @5) *** 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, 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 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, 2021 #

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, 2021 #

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]

Wednesday Oct 20, 2021 #

9 AM

Run warm up/down 15:44 [1] 2.72 km (5:47 / km) +2m 5:46 / km
ahr:119 max:132 shoes: Slab XA amphib2

10 AM

Orienteering Sprint 12:36 intensity: (2:00 @3) + (8:36 @4) + (2:00 @5) ** 3.6 km (3:30 / km) +10m 3:27 / km
ahr:157 max:168 spiked:10/12c shoes: Slab XA amphib2

KO Qualification
Made the 2 long routechoices wrong. Was easy overall but still hard to me see the right routechoices

Run warm up/down 6:30 [1] 1.2 km (5:25 / km) +2m 5:22 / km
ahr:126 max:137 shoes: Slab XA amphib2

11 AM

Run warm up/down 11:32 intensity: (9:32 @1) + (2:00 @2) 2.2 km (5:15 / km)
ahr:135 max:145 shoes: Hoka Clifton7

12 PM

Orienteering Sprint 7:54 intensity: (3:00 @4) + (4:54 @5) ** 2.36 km (3:21 / km) +3m 3:20 / km
ahr:159 max:170 spiked:10/12c shoes: Hoka Clifton7

KO 1/4
Again wrong routechoice to the 3rd control and 30 meters behind the group, then another mistake and again the same, couldn’t caught the group. Lesson learn, if not sure about the routechoice follow the group

Run warm up/down 6:00 [1] 1.2 km (5:00 / km)
ahr:125 max:135 shoes: Hoka Clifton7

1 PM

Run warm up/down 9:07 [1] 1.7 km (5:22 / km)
ahr:128 max:134 shoes: Slab XA amphib2

2 PM

Orienteering Sprint 7:35 intensity: (2:00 @4) + (5:35 @5) ** 2.3 km (3:18 / km)
ahr:159 max:170 spiked:8/9c shoes: Slab XA amphib2

KO 1/2
Fast round, made all good routechoices, except one and I loss 5 sec, but anyway I couldn’t run faster how to win the guys of my round.

Run warm up/down 6:22 [1] 1.22 km (5:13 / km) +2m 5:11 / km
ahr:126 max:145 shoes: Slab XA amphib2

5 PM

S/C 12:00 [1]

Tuesday Oct 19, 2021 #

9 AM

Note

Sprint training camp to Denmark for WOC2022 with HALDEN SK
4 PM

Run warm up/down 13:46 [1] 2.48 km (5:32 / km) +21m 5:19 / km
ahr:150 max:174 shoes: Hoka Clifton7

Fly day, I woke up at 4:30 :)

Orienteering Sprint intervals 24:30 intensity: (2:00 @2) + (6:00 @3) + (14:30 @4) + (2:00 @5) ** 6.12 km (4:00 / km) +32m 3:54 / km
ahr:156 max:167 slept:5.0 shoes: Slab XA amphib2

4x4’-7’(1’)
Forgot to push the bottom in the first one
Threshold effort
Sprint technique is so bad, have done plenty of mistakes at the beginning, then with more flow

Run warm up/down 5:04 [1] 0.95 km (5:20 / km)
ahr:128 max:161 shoes: Slab XA amphib2

7 PM

S/C 12:00 [1]

Monday Oct 18, 2021 #

3 PM

Indoor Aerobic 1:20:00 [1]
ahr:116 max:128 slept:6.4

5 PM

S/C 40:00 [1]

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