Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alvarocasado

In the 7 days ending May 10, 2020:

activity	#	time	miles		km		+m				load
Run	13	7:37:10	62.63	(7:18)	100.79	(4:32)	1070				154.0
S/C	10	5:15:00									47.3
Orienteering	1	53:00	4.93	(10:45)	7.93	(6:41)	221	25 /	29c	86%	26.5
Total	20	13:45:10	67.56		108.72		1291	25 /	29c	86%	227.8

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Sunday May 10, 2020 #

7 PM

S/C 25:00 [1]

S/C 15:00 [1]

8 PM

Run 41:04 [1] 8.78 km (4:41 / km) +102m 4:25 / km
shoes: Salomon Sonic 3 Balance

Feeling a littel bit sick, Could be corona :)

Saturday May 9, 2020 #

7 AM

Run (BBA) 53:47 [3] 12.47 km (4:19 / km) +145m 4:05 / km
shoes: Salomon Sonic 3 Balance

I´m pretty tired today, just running, and waiting for better feeling tomorrow.

Fixed yesterday´s photo, sorry

7 PM

S/C 30:00 [1]

8 PM

S/C 20:00 [1]

Friday May 8, 2020 #

7 AM

Run warm up/down 13:45 [2] 2.64 km (5:12 / km) +92m 4:26 / km
shoes: IROCK3

Orienteering (BBA) 53:00 [3] ** 7.93 km (6:41 / km) +221m 5:52 / km
spiked:25/29c shoes: IROCK3

Wow, I felt free being able to do orienteering, I can´t go outside of Madrid until next order, but is something.At the begging I was falling down all the time, vegetetion reach almost my knee, and I haven´t run out of paths in the last 2 moths,what let me thought I were a stick.I have almost forgoten how to use the compass, and the begginig was a mess, but with a couple of controls done, everthing feels easier.
I pretend to go at easy pace, and I went, but it exhausted me too much

https://drive.google.com/file/d/1rh4gPN6juC3t3i5H7...

8 AM

Run warm up/down 8:14 [1] 1.72 km (4:47 / km) +7m 4:41 / km
shoes: IROCK3

6 PM

Run 30:13 [1] 6.0 km (5:02 / km)
shoes: Gosht12

Shake out

S/C 15:00 [1]

7 PM

S/C 40:00 [1]

Thursday May 7, 2020 #

8 AM

Run warm up/down 16:00 [1] 3.3 km (4:51 / km) +64m 4:25 / km
shoes: Gosht12

Post online exam, pass it :)

Run intervals 34:30 [4] 9.08 km (3:48 / km) +73m 3:39 / km
shoes: Gosht12

Farlek, the way to do it was between 3 and 3:30 at fast speed, so dedide to do 1 km instead, it was easy to controlate myself and also don´t let me do less time in the ones with worse feeling.Even that, this park is flatter than the Tuesday´s one, and better paths to run fast, so I will come here for the next "fast days".

6x( 1km + 3´jog without stop), have passed a while since the last time I have done a sub 3:20 km, and it is a pleasure

3:16-3:16-3:15-3:16-3:24

Imagine the situation of trying to not poop myself since the 3er repetition,also the cardio and legs, didn´t want to push more.I t was fun

9 AM

Run warm up/down 15:03 [2] 3.15 km (4:47 / km) +38m 4:30 / km
shoes: Gosht12

Realy tired, and a couple more stops for.... you know

6 PM

S/C 30:00 [1]

Core, hip and ankles

Wednesday May 6, 2020 #

7 AM

Run (BBA) 1:01:19 [2] 14.11 km (4:21 / km) +181m 4:05 / km
shoes: Salomon Sonic 3 Balance

Don´t really know well but I felt prety good

6 PM

Run 22:25 [1] 4.3 km (5:13 / km) +12m 5:08 / km
shoes: Gosht12

S/C 15:00 [1]

7 PM

S/C 40:00 [1]

Tuesday May 5, 2020 #

7 AM

Run warm up/down 23:49 [2] 4.9 km (4:52 / km) +59m 4:35 / km
shoes: Gosht12

8 AM

Run tempo 19:00 [4] 5.33 km (3:34 / km) +68m 3:21 / km
shoes: Gosht12

Looking for a flat place next to my home to do the tempo, becouse the big parks are closed, I thought this one will be flat, but it have a nice 17 meters of elevation per loop.The goal was to do a 7kms tempo, but i didn´t wanted to lose the speed so decided to do 4 (1.33kms) loops to that ¨flat park".Prefer to do it there before than to do it in the asfalt

Run 4:00 [1] 0.7 km (5:43 / km) +18m 5:04 / km
shoes: Gosht12

Run intervals 3:08 [5] 0.8 km (3:55 / km) +12m 3:39 / km
shoes: Gosht12

4x100 with 3 meters of elevation each one.Jogging down

Run warm up/down 15:46 [2] 3.16 km (4:59 / km) +28m 4:47 / km
shoes: Gosht12

Back home

6 PM

Run 30:12 [1] 6.18 km (4:53 / km) +24m 4:48 / km
shoes: Gosht12

S/C 30:00 [1]

Ankels , hipp and core, the ususal stuff

Monday May 4, 2020 #

7 AM

Run 1:04:55 [2] 14.17 km (4:35 / km) +147m 4:21 / km
shoes: Salomon Sonic 3 Balance

Run trying to look for new paths, don´t want to run in asfalt the next weeks

6 PM

S/C 15:00 [1]

S/C 40:00 [1]

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