Training Log: Alvarocasado

Run 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 (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]

Run 42:17 8.04 km (5:16 / km) +135m 4:51 / km
slept:8.3 shoes: Clifton 9 Black

S/C 20:00 [1]

Run warm up/down 24:00 [1] 4.83 km (4:58 / km) +10m 4:55 / km
shoes: Clifton 9 Black

Orienteering Sprint race 14:55 ***** 4.15 km (3:36 / km) +105m 3:11 / km
spiked:9/15c slept:8.5 shoes: Slab Pulsar2

HOM - Sprint

4º +0:27"

I had some rusty technique in the way of picking up the routechoices, but I felt good with my speed when running in the legs, I think I struggled a bit in some tough uphills but overall good speed. The problem was choosing up the routechoices and being ahead of what I was having to do. I have to start focusing more on sprint for the next few months. 

Run warm up/down 10:36 [1] 2.07 km (5:07 / km)
shoes: Slab Pulsar2

Orienteering 41:44 *** 5.01 km (8:20 / km) +150m 7:15 / km
spiked:18/21c slept:8.0 shoes: VJ Sarva 5

HOM Model. Was nice, light greens are faster due to the ground.

Run 34:33 7.34 km (4:42 / km) +120m 4:21 / km
shoes: Clifton 9 Black

Orienteering 34:00 [1] * 4.0 km (8:30 / km) +100m 7:33 / km
spiked:8/8c shoes: VJ Sarva 5

S/C 30:00 [1]

Run 1:37:04 20.18 km (4:49 / km) +330m 4:27 / km
slept:7.0 shoes: Clifton 9 Black

S/C 25:00 [1]