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Training Log: Alvarocasado

In the last 7 days:

activity # timemileskm+mload
  Orienteering 5 6:02:50 33.5(10:50) 53.92(6:44) 2305109 /131c83%141.9
  Run8 3:36:23 25.77(8:24) 41.47(5:13) 58735.6
  S/C7 2:25:0021.8
  Trail3 1:57:41 13.85(8:30) 22.29(5:17) 67730.4
  Orienteering Sprint3 1:32:55 11.5(8:05) 18.51(5:01) 52937 /46c80%29.4
  Total24 15:34:49 84.63 136.2 4097146 /177c82%259.0
averages - sleep:5.8
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3:07
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FrSaSuMoTuWeTh

Thursday Feb 22 #

10 AM

Orienteering 1:03:25 [3] 9.33 km (6:48 / km) +373m 5:40 / km

4 PM

Orienteering Sprint 44:43 intensity: (34:43 @1) + (10:00 @2) *** 8.16 km (5:29 / km) +302m 4:37 / km
slept:0.4 shoes: Clifton 9 Black

Villanueva de Ávila

Easy Sprint and rerun of the same sprint but taking other routechoices
6 PM

S/C 20:00 [1]

Wednesday Feb 21 #

9 AM

Orienteering 1:42:00 [1] *** 12.29 km (8:18 / km) +499m 6:54 / km
spiked:48/55c slept:8.2 shoes: BoldX-2

6 PM

Orienteering (Night) 1:05:55 [1] **** 9.14 km (7:13 / km) +374m 5:59 / km
spiked:25/24c slept:0.4 shoes: BoldX-2

9 PM

S/C 20:00 [1]

Tuesday Feb 20 #

10 AM

Trail warm up/down 9:19 [1] 1.44 km (6:28 / km) +43m 5:38 / km
shoes: VJ XTREME2

11 AM

Trail tempo 30:00 intensity: (1:00 @2) + (24:00 @3) + (5:00 @4) 5.65 km (5:19 / km) +436m 3:50 / km
shoes: VJ XTREME2

Steady uphill

Ankle wasn’t good enough hot to orienteer, maybe I would have been able to run, but the chances of getting worse were high, what I need is consistently, not a day of enjoyment.

Trail 43:20 intensity: (37:20 @1) + (6:00 @2) 9.17 km (4:44 / km) +62m 4:34 / km
shoes: VJ XTREME2

Saw a dead fox and a fire rising at the other side of the mountain.
I called the firefighters, hope they can control it. I hate the old people who burns things, to get rid of them, and leaves the fire there without control, normal that everything is burned is this country.
5 PM

Orienteering Sprint 32:42 intensity: (27:42 @1) + (5:00 @2) ** 6.68 km (4:54 / km) +107m 4:32 / km
spiked:23/26c slept:0.2 shoes: Clifton 9 Black

Easy Sprint El Barraco

Felt tired and heavy

7 PM

S/C 20:00 [1]

Monday Feb 19 #

9 AM

Run warm up/down 24:00 [1] 4.45 km (5:24 / km) +77m 4:58 / km
shoes: Clifton 9 Black

10 AM

Orienteering Sprint race 15:30 [5] *** 3.68 km (4:13 / km) +120m 3:37 / km
spiked:14/20c slept:7.6 shoes: BoldX-2

MOM Sprint - 6º

This wasn't went as planned, going to the 2nd control through the passage, I twisted my left ankle, couldn't barely put weight in the feet for the first 20 sec and I was running/jumping with one leg, then to 3rd I saw the bare rock to go through but I thought it was risky, then slowly I found some confidence in the asphalt, but i the turns, or controls with grass, or steep downhill or stairs i lost a lot of time due to my unconfidence. I don't think I will be able to run tomorrow's chasing start, and I hope to be able to do something in the forest in the next few days.

Run warm up/down 10:54 [1] 1.72 km (6:20 / km) +23m 5:56 / km
shoes: Slab Pulsar2

4 PM

Run (NB) 1:00:00 intensity: (45:00 @1) + (15:00 @2) 12.29 km (4:53 / km) +180m 4:33 / km
shoes: Clifton 9 Black

Easy surface for the ankle
6 PM

S/C 20:00 [1]

Sunday Feb 18 #

10 AM

Run warm up/down 25:26 intensity: (19:26 @1) + (6:00 @2) 4.68 km (5:26 / km) +111m 4:51 / km
shoes: Clifton 9 Black

11 AM

Orienteering race 37:40 intensity: (1:00 @2) + (6:00 @3) + (26:40 @4) + (4:00 @5) ***** 6.62 km (5:41 / km) +287m 4:41 / km
spiked:14/23c slept:8.0 shoes: BoldX-2

MOM Middle - 19º

The forest was fast, and there was plenty of stuff, too much to be mapped all, in some control I was expecting more mapped and in other ones I expected less mapped, and was the opposite some times which haven't helped.
Legs didn't cooperate as I would like. I wasn't precise in the execution, and that led me to make 8x20-30" mistakes, I didn't feel the flow during the whole race, and at the end, I felt that I did a really poor technical performance. I wasn't focused enough before the race, and during it, a lot of stupid thoughts came to me.
In the start a guy from m60 tried to sneak in before his hour, and there was a fight between him and the organization to stop him from starting before his time.

Run warm up/down 12:34 [1] 2.12 km (5:56 / km) +22m 5:38 / km
shoes: BoldX-2

5 PM

Trail 35:02 [1] 6.03 km (5:49 / km) +136m 5:13 / km
shoes: Clifton 9 Black

Easy with Ana
6 PM

S/C 20:00 [1]

Saturday Feb 17 #

9 AM

Run warm up/down 18:45 [1] 3.15 km (5:57 / km) +50m 5:31 / km
shoes: Clifton 9 Black

10 AM

Orienteering race 1:33:50 intensity: (5:00 @2) + (55:50 @3) + (30:00 @4) + (3:00 @5) *** 16.54 km (5:40 / km) +772m 4:36 / km
spiked:22/29c slept:7.9 shoes: Bold X - 3

MOM Long - 14º

I was a bit scared of getting a serious damage to my hamstring while running this but it was stable during the run, good thing. I struggled physically and my execution in the short legs was poor, did well on most of the routechoices, and had a big physical struggle at the end of the race, I was more or less empty after 60'. But I'm happy with the overall run for today's long distance. 
12 PM

Run warm up/down 11:59 [1] 1.72 km (6:58 / km) +15m 6:41 / km
shoes: Bold X - 3

6 PM

S/C 20:00 [1]

Friday Feb 16 #

10 AM

Run 52:45 [1] 11.35 km (4:39 / km) +109m 4:26 / km
slept:8.2 shoes: Clifton 9 Black

I haven't run enough during the last weeks and I can feel that my legs are a bit heavy after these days of reintroduction to running. I had in mind that I was going to jog at 5:00min/km pace, no view to the watch, and ended up a bit faster, at the pace that my body wanted.
Looking forward to tomorow''s long distance, a full test for my legs and my hamstring, let's see what happens, I will try to be conservative, and more with my early start.
11 AM

S/C 25:00 [1]

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Training Targets

Jan 1 – Dec 31 (366d)
2024
Total 620:00:005200km80000m↑3000c
actual:117:44:2318%972.4km18%17875m↑22%881c29%
projected:813:04:14131%6715.4km129%123439m↑154%6084c202%
S/C 100:00:00
actual:18:45:0018%
projected:129:28:52129%

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