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Training Log Archive: Alvarocasado

In the 7 days ending Feb 17, 2020:

activity	#	time	miles		km		+m				load
Run	15	6:12:13	46.75	(7:58)	75.23	(4:57)	862				114.6
Orienteering	4	4:16:16	26.47	(9:41)	42.6	(6:01)	1214	89 /	100c	89%	148.1
S/C	5	1:07:00									13.1
Orienteering Sprint	2	26:41	4.55	(5:52)	7.33	(3:38)	75	37 /	40c	92%	24.4
Total	21	12:02:10	77.77		125.16		2151	126 /	140c	90%	300.1

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Monday Feb 17, 2020 #

10 AM

Orienteering 1:13:57 [2] *** 12.0 km (6:10 / km) +324m 5:26 / km
spiked:35/38c shoes: IROCK3

Cabeza mesada
Multitechnique , after that a few points of the middle distance in the same maps , at the begining the part with only contours was super hard to get into and i mess up in those controls

4 PM

Run warm up/down 21:26 [3] 5.0 km (4:17 / km) +50m 4:05 / km
shoes: Gosht12

w/ Riccardo Scalet, the main reason of the speed, super good mate.

5 PM

Orienteering Sprint (Sprint) 11:36 [4] *** 3.1 km (3:45 / km) +36m 3:32 / km
spiked:19/19c shoes: Gosht12

Didn´t went too fast all the time, it was like the most dificult controls fast and the rest at medium speed.

Run 14:23 [1] 2.46 km (5:51 / km) +30m 5:31 / km
shoes: Gosht12

6 PM

S/C 10:00 [1]

Sunday Feb 16, 2020 #

9 AM

Run warm up/down 12:00 [1] 2.0 km (6:00 / km)
shoes: BOLD9

Orienteering race 1:41:40 [4] *** 16.3 km (6:14 / km) +480m 5:26 / km
spiked:25/30c shoes: BOLD9

Long distance and didn´t feel how to push hard from the beggining, also my focus wasn´t the best one and made a lot of stupid mistakes at the start of the race , how the race comes on i felt better but a big mistakes in another one takes me out of that feeling.
Need to train batter the long races

12 PM

Run warm up/down 6:00 [1] 0.8 km (7:30 / km)
shoes: BOLD9

rest in peace legs

5 PM

Run 33:21 [1] 5.4 km (6:11 / km) +180m 5:18 / km
shoes: Gosht12

Easy with Halden group

Saturday Feb 15, 2020 #

9 AM

Run warm up/down 19:20 [1] 3.0 km (6:27 / km) +59m 5:52 / km
shoes: BOLD9

Orienteering race 40:49 [4] **** 6.4 km (6:23 / km) +260m 5:18 / km
spiked:20/22c shoes: BOLD9

Preaty good run with a couple of mistakes but it was a super nice terrain, also started as early make the diference.
Slow forest

10 AM

Run warm up/down 10:00 [1] 1.9 km (5:16 / km) +20m 5:00 / km
shoes: BOLD9

4 PM

Run warm up/down 17:20 [2] 3.1 km (5:35 / km) +20m 5:25 / km
shoes: Gosht12

Orienteering Sprint race 15:05 [5] *** 4.23 km (3:34 / km) +39m 3:25 / km
spiked:18/21c shoes: Gosht12

Sprint distance
One big mistake of 25 sec and after that pretty good, 2 routechoices wasn´t the best one but at the end went prety okey.Feeling tired at the end

5 PM

Run warm up/down 10:00 [1] 1.1 km (9:05 / km) +10m 8:42 / km
shoes: Gosht12

Friday Feb 14, 2020 #

10 AM

Run 36:20 [1] 7.1 km (5:07 / km) +60m 4:55 / km
shoes: Gosht12

Easy pre competition day

11 AM

S/C 10:00 [1]

S/C 20:00 [2]

Thursday Feb 13, 2020 #

Event: Maximus O Meeting

5 PM

Run warm up/down 10:44 [1] 2.1 km (5:07 / km) +20m 4:53 / km
shoes: Gosht12

Orienteering 39:50 [2] *** 7.9 km (5:03 / km) +150m 4:36 / km
spiked:9/10c shoes: Gosht12

Compass training
I felt bad physicaly but i wasn´t too focus technicaly talking but it went pretty well

Run warm up/down 6:50 [1] 1.38 km (4:57 / km) +25m 4:32 / km
shoes: Gosht12

6 PM

S/C 10:00 [1]

Wednesday Feb 12, 2020 #

7 AM

Run 23:00 [1] 4.35 km (5:17 / km) +60m 4:57 / km
shoes: Gosht12

8 AM

S/C 7:00 [1]

5 PM

Run warm up/down 15:00 [2] 3.34 km (4:29 / km) +50m 4:11 / km
shoes: Gosht12

Run tempo 26:00 [4] 7.15 km (3:38 / km) +50m 3:31 / km
shoes: Gosht12

Piramidal

It started in a ae2 speed 7.5min and there change to a faster speed other 10 mis and after that other 7.5 min at the first speed, wasn´t too hard because it is a easy week

Run warm up/down 16:00 [2] 3.55 km (4:30 / km) +20m 4:23 / km
shoes: Gosht12

Tuesday Feb 11, 2020 #

10 AM

Run 30:00 [2] 6.5 km (4:37 / km) +35m 4:30 / km
shoes: Gosht12

5 PM

Run 1:04:29 [3] 15.0 km (4:18 / km) +173m 4:04 / km
shoes: Gosht12

A good jog with a couple of changes between with a lot of rest.
WU+1-1,5-2-2-2-1,5-1 Minutes fast with 3 minutes easy between+CD
Was a easy workout , but at the end was funnier than just another jog.

6 PM

S/C 10:00 [1]
shoes: Gosht12

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