Training Log Archive: Alvarocasado

Run 40:07 9.01 km (4:27 / km) +12m 4:25 / km
slept:8.0 shoes: HOKA Clifton 8 White

Orienteering (Night) 1:06:03 **** 11.65 km (5:40 / km) +95m 5:27 / km
spiked:5/9c slept:0.5 shoes: BoldX-2

TC Dunes #10 - Gafandas
Night Long legs

Was more dificult than i expected, with the rain and at night, visibility was low and found the reference became a challenge. Have had fun during the training.

S/C 15:00 [1]

Orienteering long 2:13:31 *** 20.04 km (6:40 / km) +385m 6:05 / km
spiked:27/37c slept:9.2 shoes: BoldX

TC Dunes #9 - Quiaios

Long POM2019 Super elite

Took it really easy, blister and first part were my obstacles, the heavy rain at the end was a nice way to finish the run.

S/C 12:00 [1]

Run warm up/down 18:18 [1] 3.32 km (5:31 / km) +20m 5:21 / km
shoes: HOKA Clifton 8 White

Orienteering intervals 46:46 *** 9.32 km (5:01 / km) +150m 4:39 / km
spiked:45/56c slept:8.7 shoes: BoldX

TC Dunes #7 - Mira Norte

Intervals 2 fast controls and 1 slow

Was a good training, mistakes but learning from them !
I skipped a loop in the second map, didn't notice until i was doing this, fck blue pen. Blister are making all more dificult, but not going to stop for that reason, not until i bleed a lot :)

Run warm up/down 11:55 [1] 2.07 km (5:45 / km) +20m 5:29 / km
shoes: BoldX-2

Orienteering (Night) 45:04 [1] **** 6.69 km (6:44 / km) +72m 6:24 / km
spiked:10/12c slept:0.3 shoes: BoldX

TC Dunes #8 - Gafandas

Follow the line in a 1:15000 map, it is in a painted map from wednesday because o-portugal haven't given us all the map we asked for a month ago, 5 days in the training camp, don't like how they have worked with us, remember me as how the people do in Spain...
Should be something with the Iberian peninsula

S/C 5:00 [1]

Orienteering 1:03:34 *** 9.72 km (6:32 / km) +90m 6:15 / km
spiked:28/32c slept:8.6 shoes: BoldX

TC Dunes #5 - Palheriao

The whites were green and the greens now were white. I have done some extra controls because without greens i was going to do less time of training

Orienteering (Night) 1:11:26 **** 11.73 km (6:05 / km) +190m 5:38 / km
spiked:20/26c slept:0.5 shoes: BoldX-2

TC Dunes #6 - Quiaios
NIght-o Loops

Was nice, big Free touch to control 12, at night it was diffuse, but really fun though

S/C 20:00 [1]

Orienteering tempo 1:09:15 *** 14.7 km (4:43 / km) +180m 4:26 / km
spiked:20/23c slept:8.2 shoes: BoldX-2

TC Dunes #4 - Dunas de Vagos
Classic

Forest was nice and the greens really well mapped, was a Z3 work with map, starting slower and finishing faster.

I challenge the pivardos to try to beat this time in this course when they come here.

Run 42:25 9.05 km (4:41 / km) +12m 4:40 / km
slept:0.5 shoes: HOKA Clifton 8 White

S/C 15:00 [1]

Run warm up/down 25:06 [1] 4.86 km (5:10 / km) +20m 5:04 / km
shoes: BoldX

Orienteering intervals 39:19 *** 7.4 km (5:19 / km) +195m 4:42 / km
spiked:17/23c slept:8.0 shoes: BoldX

TC Dunes #2 - Quiaios
6x5'-6'(1')

Super Elite POM2019 course

Rusty the 2 first intervals., then better and smoother until the last 3 control, it was all cutted and not even the curve level was usefull, skipped 22 and free touch to 23

The forest was cleaner in the norther part, without greens and as white as 1 to 5 zone

Run warm up/down 11:17 [1] 1.81 km (6:14 / km) +15m 5:59 / km
shoes: HOKA Clifton 8 White

Orienteering (Night) 1:02:47 **** 9.7 km (6:28 / km) +178m 5:56 / km
spiked:11/17c shoes: BoldX

TC Dunes #3 - Dunas de Vagos
Night-o Only curve level

Well, there were some part where the forest was complety wwhite and training with curve level looks like a good idea, because if you don't have the info of the green don't matter, you pass through everthing, but in other ones the forest was relly green and without knowing where the green starts and finish i was forced to cross it straight, what ended up in fight for my life.
Reach control 16 was a miracle, same with the 7 and 13, couldn't reach 19 and to control 17 I decided to turn around, don't even know what happen in the 5-6, passed next to it but didn't see anything.

S/C 10:00 [1]

Run (BBA) 40:58 8.75 km (4:41 / km) +92m 4:27 / km
slept:8.0 shoes: HOKA Clifton 8 White

Orienteering (Night) 1:05:32 **** 10.66 km (6:09 / km) +150m 5:45 / km
spiked:15/22c shoes: BoldX

TC Dunes #1 - Night Diamond - Mira Norte

Really fast in some areas, but in other ones the greens were bigger than they should have been, increasing a lot the difficulty, of knowing where i was and to maintaing a correct direction

Have been a while since my last O session and in this terrain without flags (only 4 random), it was decent technical performance for me

S/C 5:00 [1]