Attackpoint - performance and training tools for orienteering athletes

Training Log: Alvarocasado

In the last 7 days:

	activity	#	time	miles		km		+m				load
	Run	9	4:13:35	28.03	(9:03)	45.11	(5:37)	320				44.4
	Orienteering	2	2:19:25	11.61	(12:00)	18.68	(7:28)	727	17 /	20c	85%	44.3
	S/C	5	1:45:00									15.8
	Orienteering Sprint	4	1:24:37	12.42	(6:49)	19.98	(4:14)	448	27 /	50c	54%	55.8
	Indoor Aerobic	1	30:19									4.5
	Total	19	10:12:56	52.06		83.78		1494	44 /	70c	62%	164.8
averages - sleep:8.6

2:29

0:00

Tuesday Apr 23 #

10 AM

Orienteering 1:03:29 [3] 10.1 km (6:17 / km) +322m 5:25 / km

5 PM

Orienteering Sprint 39:40 [3] 8.21 km (4:50 / km) +143m 4:27 / km

Monday Apr 22 #

10 AM

Orienteering 1:15:56 *** 8.59 km (8:51 / km) +405m 7:09 / km
spiked:17/20c slept:8.0 shoes: VJ XTREME2

Military world champs test runner

6 PM

Run 49:00 9.66 km (5:04 / km) +102m 4:49 / km
slept:0.5 shoes: Clifton 9 Black

Found a Llama

7 PM

S/C 25:00 [1]

Sunday Apr 21 #

10 AM

Run warm up/down 22:50 [1] 4.07 km (5:37 / km) +5m 5:35 / km
shoes: Clifton 9 Black

11 AM

Orienteering Sprint race 18:50 [4] *** 4.9 km (3:51 / km) +120m 3:25 / km
spiked:27/30c slept:8.2 shoes: Slab Pulsar2

Run warm up/down 15:07 [1] 2.48 km (6:06 / km) +10m 5:58 / km
shoes: Clifton 9 Black

8 PM

S/C 15:00 [1]

Saturday Apr 20 #

10 AM

Run warm up/down 20:46 [1] 3.8 km (5:28 / km) +52m 5:07 / km
shoes: Clifton 9 Black

11 AM

Orienteering Sprint race 13:50 [4] 3.65 km (3:47 / km) +105m 3:19 / km
shoes: Slab sense 8

12 PM

Run warm up/down 11:19 [1] 1.81 km (6:15 / km) +26m 5:50 / km
shoes: Slab sense 8

5 PM

Run warm up/down 20:44 [1] 3.8 km (5:27 / km)
shoes: Clifton 9 Black

6 PM

Orienteering Sprint race 12:17 [4] *** 3.22 km (3:49 / km) +80m 3:24 / km
20c shoes: Slab Pulsar2

Run warm up/down 13:57 [1] 2.21 km (6:19 / km)
shoes: Clifton 9 Black

7 PM

S/C 15:00 [1]

No running today, I think I wouldn’t be able to assume this a few months ago. Tomorrow test races for WC, perfect timing to struggle with the hamstring, what the fuck I’m supposed to do now.

Using every trick I’m that I know in the last 24h.
Compression, heat, massage, mobility, stretch, antiflamatory cream during night, local dehydration, eccentric work for the tendon, isometric for nervous system, diclofenato, drinking water with higher salt concentration than body… nothing

12 PM

S/C 20:00 [1]

Thursday Apr 18 #

10 AM

Run 59:38 8.54 km (6:59 / km) +38m 6:50 / km
slept:8.0 shoes: Invincible 2

Call this orienteering is too optimistic, jogging and checking at the same time. Stooping too many times but okey. Each time that I was starting to run, after a stop, I felt the hamstring tight. Not again please

5 PM

Run 40:14 8.74 km (4:36 / km) +88m 4:23 / km
slept:1.0 shoes: Clifton 9 Black

Felt the hamstring during this run, discomfort during it and got a bit worse with the time.

6 PM

S/C 30:00 [1]

« Earlier

Training Targets

Jan 1 – Dec 31 (366d) 2024
Total	620:00:00		5200km		80000m↑		3000c
actual:	241:02:32	38%	2002.9km	38%	34487m↑	43%	1177c	39%
projected:	773:52:21	124%	6430.3km	123%	110721m↑	138%	3779c	125%
S/C	100:00:00
actual:	43:02:00	43%
projected:	138:09:35	138%