Training Log: Alvarocasado

Orienteering Sprint 52:08 [3] 8.54 km (6:06 / km) +38m 5:58 / km

Run 40:14 [3] 8.74 km (4:36 / km) +88m 4:23 / km

Run 1:36:52 20.19 km (4:48 / km) +238m 4:32 / km
slept:8.2 shoes: Clifton 9 Black

Run (NB) 51:10 10.67 km (4:48 / km) +250m 4:18 / km
slept:8.5 shoes: Clifton 9 Black

S/C 20:00 [1]

Run warm up/down 22:40 [1] 4.51 km (5:02 / km) +70m 4:40 / km
shoes: Clifton 9 Black

Orienteering Sprint intervals 26:36 ** 7.02 km (3:47 / km) +65m 3:37 / km
shoes: Slab Phantasm CF

5x4-5'(1')

Really easy course and the map was from a forest race, not too precise and with plenty of stuff not drawn. But anyway better to do it with a map in hand than without anything.

Test races for WCs this weekend, we received, for the first time, 2 days ago, where the races were going to be. Don't know the format and the exact places.The federation and its Technical director haven't prepared the test races 4 days before the event. Then people go trail running, I can understand why, no professional look of orienteering in Spain. No one cares the effort we put in aiming for results, when then the federation is the first one getting resources from our results.

Run warm up/down 13:35 [1] 2.5 km (5:26 / km) +44m 5:00 / km
shoes: Clifton 9 Black

Run (BBA) 50:38 10.12 km (5:00 / km) +166m 4:37 / km
slept:7.0 shoes: Clifton 9 Black

Run (NB) 41:13 9.24 km (4:28 / km) +86m 4:16 / km
shoes: Clifton 9 Black

S/C 25:00 [1]

Run warm up/down 12:08 [1] 2.16 km (5:37 / km) +28m 5:17 / km
shoes: Bold X - 3

Orienteering race 1:43:47 **** 17.74 km (5:51 / km) +473m 5:10 / km
spiked:15/21c slept:8.3 shoes: Bold X - 3

HOM - Long

32º +14:04

Really tough day, I was reaching the 3rd leg when I thought how much, of course, was left, so you can imagine how my feelings overall were. I did some good orienteering in some parts, I tried to push in the paths, and I think I was moving okay, but not in the forest where i was falling, suffering and when i was reaching some bigger obstacles I was forced to walk, no strength or energy enough how to jumpend it. I was starting to have a lack of orienteering quality on the way to 10, and fater that mistakes came, bad in the 11th, and on the way out of 12th I lost the direction on the way out of the green. Got caught by Isak Jonsson when I was arriving at 12th, and I just followed him until almost the finish line. Tough day, I'm not feeling confident enough right now to run Langa natten, and I think there are, at the moment, more prepared people at the club who can do it better. I'm in a mental breakdown at the moment. I only feel I can do it right in the sprints.

Run warm up/down 10:14 [1] 1.63 km (6:17 / km) +25m 5:50 / km
shoes: Clifton 9 Black

Orienteering 24:03 [1] * 2.28 km (10:33 / km) +67m 9:12 / km
spiked:6/6c shoes: Bold X - 3

S/C 15:00 [1]

Run warm up/down 20:35 [1] 3.77 km (5:28 / km) +38m 5:12 / km
shoes: Clifton 9 Black

Orienteering race 38:22 *** 6.28 km (6:07 / km) +230m 5:10 / km
spiked:20/21c slept:8.4 shoes: Bold X - 3

HOM - Middle

30º +3:58
I think I have done a good technical performance, but my speed today in the forest wasn't good enough to do a good result. I think I don't have what is needed to perform well in the middle distances in scandinavian countries, I can't handle the technique, the ground and my effort at the same time. I hope to have a better speed for tomorrow's long distance. I twisted my ankel a bit today in the 11 control, I hope it recovers on time for tomorrow.

Run warm up/down 12:15 [1] 2.01 km (6:06 / km) +36m 5:36 / km
shoes: Bold X - 3

Run 36:23 7.36 km (4:57 / km) +133m 4:32 / km
shoes: Clifton 9 Black

S/C 20:00 [1]