Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Alvarocasado

In the 29 days ending Feb 29, 2020:

activity	#	time	miles		km		+m				load
Run	60	25:43:22	188.65	(8:11)	303.61	(5:05)	3512				457.1
Orienteering	19	16:19:48	99.25	(9:52)	159.72	(6:08)	5190	397 /	449c	88%	602.4
S/C	14	7:21:00									94.7
Trail	1	3:12:21	16.14	(11:55)	25.98	(7:24)	1390				96.2
Indoor Aerobic	1	1:00:00									9.0
Orienteering Sprint	2	26:41	4.55	(5:52)	7.33	(3:38)	75	37 /	40c	92%	24.4
Total	81	54:03:12	308.6		496.64		10167	434 /	489c	88%	1283.7

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Saturday Feb 29, 2020 #

11 AM

Run warm up/down 17:30 [2] 3.0 km (5:50 / km) +30m 5:33 / km
shoes: IROCK3

Orienteering tempo 39:06 [5] *** 8.06 km (4:51 / km) +200m 4:19 / km
spiked:17/18c shoes: IROCK3

Simulatio of a WRE middle distance, went prety hard all the way and felt like i where doing a good job overall.Fast forest but technical run through all the rocks at fast speed.

12 PM

Run warm up/down 10:00 [1] 1.6 km (6:15 / km) +25m 5:48 / km
shoes: IROCK3

5 PM

Orienteering 54:02 [1] **** 6.9 km (7:50 / km) +180m 6:56 / km
spiked:34/35c shoes: IROCK3

Easy middle and after that a micro orienteering training inside a big group of rocks, it was super funny

Friday Feb 28, 2020 #

8 AM

Run (BBA) 39:36 [2] 8.6 km (4:36 / km) +110m 4:20 / km
shoes: Gosht12

9 AM

S/C 50:00 [1]

S/C 10:00 [1]

8 PM

Orienteering (Night) 1:11:50 [2] **** 11.1 km (6:28 / km) +200m 5:56 / km
spiked:17/20c shoes: BOLD9

Was pertty hard in the forest with low visibility, enjoyed a lot also a few animals gave me a big surprised hahah. Alone in the dark makes my mind stronger

Thursday Feb 27, 2020 #

5 PM

Run 1:20:00 [3] 19.1 km (4:11 / km) +220m 3:58 / km
shoes: Gosht12

Few changes tryning to feel faster and better than yesterday

Wednesday Feb 26, 2020 #

8 AM

Run (BBA) 21:26 [2] 4.48 km (4:47 / km) +60m 4:29 / km
shoes: Gosht12

4 PM

Run warm up/down 27:00 [2] 5.85 km (4:37 / km) +40m 4:28 / km
shoes: Gosht12

5 PM

Run intervals 28:12 [4] 6.43 km (4:23 / km)
shoes: Gosht12

2x500 rec90-3x1000 rec150-2x500 rec90

Felt prety shit, tried to keep the speed but my legs don´t wanted to run fast and also my body felt bad.Not really good times but it is what i had
500´s avg = 1:28
1000´s avg = 3:02

Run warm up/down 10:00 [1] 1.96 km (5:06 / km)
shoes: Gosht12

Tuesday Feb 25, 2020 #

10 AM

Run 40:00 [1] 8.13 km (4:55 / km) +50m 4:46 / km
shoes: Gosht12

Easy jog with classmate

5 PM

Run warm up/down 20:00 [1] 3.6 km (5:33 / km) +20m 5:24 / km
shoes: IROCK3

Orienteering 37:28 [3] *** 4.7 km (7:58 / km) +340m 5:51 / km
spiked:16/16c shoes: IROCK3

Easy pace , also the forest was prety nice, trying to feel confortable without ankelslock.Didin´t lost time in the routechoices but wasn´t super clear with my compass in a few ways out the controls.

6 PM

Run warm up/down 10:25 [2] 1.8 km (5:47 / km) +100m 4:32 / km
shoes: IROCK3

Monday Feb 24, 2020 #

4 PM

Indoor Aerobic (elliptical) 1:00:00 [1]
shoes: Gosht12

13.6km

5 PM

S/C 10:00 [1]

S/C 1:00:00 [1]

Sunday Feb 23, 2020 #

10 AM

Run 1:01:00 [1] 11.89 km (5:08 / km) +200m 4:44 / km
shoes: Gosht12

Easy need a few days easy to start again with fast run

6 PM

S/C 10:00 [1]

Saturday Feb 22, 2020 #

9 AM

Run warm up/down 19:50 [1] 3.44 km (5:46 / km) +40m 5:27 / km
shoes: Gosht12

10 AM

Orienteering 30:30 [4] **** 5.59 km (5:27 / km) +45m 5:15 / km
spiked:20/25c shoes: BOLD9

3x downhill interval, where it becomes pretty dificult keep the direction and do it well .In the last one i where to tired how to di it well, the tiredness was big so could be really focus, but sper usefull to learn how to orienteer with high HR and super tired.

Orienteering 18:49 [5] ** 3.3 km (5:42 / km) +389m 3:35 / km
spiked:6/6c shoes: BOLD9

3x Uphill interval to the top of the mountain , it was throw the middle of the forest and the speed was high, big effort , and even more when i where chasing by olav in the first 2 intervals, i finish the training happy and super thankfull to be able to do it with such a huge orienteer.
2 min rest between

11 AM

Run warm up/down 13:29 [2] 2.56 km (5:16 / km) +68m 4:39 / km
shoes: Gosht12

With olav , learning as much as i can. Enought motivation for the next life

6 PM

Run 30:41 [2] 6.38 km (4:49 / km) +77m 4:32 / km
shoes: Gosht12

keep it easy, better feeling after it

Friday Feb 21, 2020 #

10 AM

Trail 3:12:21 [3] 25.98 km (7:24 / km) +1390m 5:50 / km
shoes: Slab XA amphib2

Long

It was suposted to be shorter but i got stuck in the uphill and also in the downhill, there wasn´t any trail so climbing and open my own path throw all that vegetation.Views vere amaizing

https://www.strava.com/activities/3119002326

5 PM

Run 49:10 [1] 9.74 km (5:03 / km) +88m 4:50 / km
shoes: Gosht12

Super easy with Luis, after run cold water

Thursday Feb 20, 2020 #

7 AM

Run (BBA) 21:49 [2] 3.71 km (5:53 / km) +90m 5:15 / km
shoes: Gosht12

With the crew

10 AM

Run warm up/down 19:00 [2] 3.4 km (5:35 / km) +25m 5:23 / km
shoes: Gosht12

11 AM

Orienteering 32:30 [4] *** 5.3 km (6:08 / km) +210m 5:07 / km
spiked:15/16c shoes: BOLD9

It was a one leg relay
Suposted to be at highest speed but couldn´t push as hard i wanted, i saw all the guys passing next to me and after that they made couple of mistakes and i was able to cath them up, but my speed was shit.Wasn´t the day, but overall was a good training and really funny

Run warm up/down 13:00 [1] 1.6 km (8:07 / km) +10m 7:53 / km
shoes: Gosht12

4 PM

Run 48:07 [2] 9.8 km (4:55 / km) +148m 4:34 / km
shoes: Gosht12

Easy jog I felt too tired how to take a map and do it well, being focus

Wednesday Feb 19, 2020 #

10 AM

Run warm up/down 21:30 [2] 4.03 km (5:20 / km) +60m 4:58 / km
shoes: Gosht12

Orienteering 43:29 [3] *** 7.08 km (6:09 / km) +190m 5:25 / km
spiked:24/26c shoes: IROCK3

Easy middle distance, tryning to keeo direction between all those rocks

11 AM

Run warm up/down 14:00 [2] 2.8 km (5:00 / km) +40m 4:40 / km
shoes: Gosht12

4 PM

Orienteering 54:48 [2] *** 7.26 km (7:33 / km) +179m 6:43 / km
spiked:23/26c shoes: IROCK3

Going on a easy pace, without ankelslock what means a lot for me
I have dona a couple of mistakes, wasn´t really focus all the way.

7 PM

S/C 10:00 [1]

Tuesday Feb 18, 2020 #

7 AM

Run (BBA) 23:10 [1] 3.91 km (5:55 / km) +81m 5:22 / km
shoes: Gosht12

10 AM

Run warm up/down 17:00 [2] 3.0 km (5:40 / km) +30m 5:24 / km
shoes: BOLD9

11 AM

Orienteering intervals 28:32 [5] *** 5.8 km (4:55 / km) +200m 4:12 / km
spiked:18/21c shoes: BOLD9

Really fun to can train hard with the guys of the club and also a good ones from other ones, makes me feel good or something like that, the group pushed hard since the beggining and becomes a really demanding physicaly workout and also need to be really focus, there where forking each 2 controls.
Super interesting and also learnd a lot from the top runners.Have done the training with olav, riccardo victor, elias, niels , and marcus from the club.

2 minutes rest between the intervals

Run warm up/down 11:00 [1] 1.67 km (6:35 / km) +8m 6:26 / km
shoes: BOLD9

4 PM

Orienteering 1:12:27 [2] **** 9.87 km (7:20 / km) +340m 6:16 / km
spiked:22/26c shoes: IROCK3

Classic distance in the hell, made few mistakes in the attack of couple of the controls , at the end feels like i wasn´t doing anything right , lossing a lot of time in the way in the control but was good to know what I do wrong and improve it for the next time.

Monday Feb 17, 2020 #

10 AM

Orienteering 1:13:57 [2] *** 12.0 km (6:10 / km) +324m 5:26 / km
spiked:35/38c shoes: IROCK3

Cabeza mesada
Multitechnique , after that a few points of the middle distance in the same maps , at the begining the part with only contours was super hard to get into and i mess up in those controls

4 PM

Run warm up/down 21:26 [3] 5.0 km (4:17 / km) +50m 4:05 / km
shoes: Gosht12

w/ Riccardo Scalet, the main reason of the speed, super good mate.

5 PM

Orienteering Sprint (Sprint) 11:36 [4] *** 3.1 km (3:45 / km) +36m 3:32 / km
spiked:19/19c shoes: Gosht12

Didn´t went too fast all the time, it was like the most dificult controls fast and the rest at medium speed.

Run 14:23 [1] 2.46 km (5:51 / km) +30m 5:31 / km
shoes: Gosht12

6 PM

S/C 10:00 [1]

Sunday Feb 16, 2020 #

9 AM

Run warm up/down 12:00 [1] 2.0 km (6:00 / km)
shoes: BOLD9

Orienteering race 1:41:40 [4] *** 16.3 km (6:14 / km) +480m 5:26 / km
spiked:25/30c shoes: BOLD9

Long distance and didn´t feel how to push hard from the beggining, also my focus wasn´t the best one and made a lot of stupid mistakes at the start of the race , how the race comes on i felt better but a big mistakes in another one takes me out of that feeling.
Need to train batter the long races

12 PM

Run warm up/down 6:00 [1] 0.8 km (7:30 / km)
shoes: BOLD9

rest in peace legs

5 PM

Run 33:21 [1] 5.4 km (6:11 / km) +180m 5:18 / km
shoes: Gosht12

Easy with Halden group

Saturday Feb 15, 2020 #

9 AM

Run warm up/down 19:20 [1] 3.0 km (6:27 / km) +59m 5:52 / km
shoes: BOLD9

Orienteering race 40:49 [4] **** 6.4 km (6:23 / km) +260m 5:18 / km
spiked:20/22c shoes: BOLD9

Preaty good run with a couple of mistakes but it was a super nice terrain, also started as early make the diference.
Slow forest

10 AM

Run warm up/down 10:00 [1] 1.9 km (5:16 / km) +20m 5:00 / km
shoes: BOLD9

4 PM

Run warm up/down 17:20 [2] 3.1 km (5:35 / km) +20m 5:25 / km
shoes: Gosht12

Orienteering Sprint race 15:05 [5] *** 4.23 km (3:34 / km) +39m 3:25 / km
spiked:18/21c shoes: Gosht12

Sprint distance
One big mistake of 25 sec and after that pretty good, 2 routechoices wasn´t the best one but at the end went prety okey.Feeling tired at the end

5 PM

Run warm up/down 10:00 [1] 1.1 km (9:05 / km) +10m 8:42 / km
shoes: Gosht12

Friday Feb 14, 2020 #

10 AM

Run 36:20 [1] 7.1 km (5:07 / km) +60m 4:55 / km
shoes: Gosht12

Easy pre competition day

11 AM

S/C 10:00 [1]

S/C 20:00 [2]

Thursday Feb 13, 2020 #

Event: Maximus O Meeting

5 PM

Run warm up/down 10:44 [1] 2.1 km (5:07 / km) +20m 4:53 / km
shoes: Gosht12

Orienteering 39:50 [2] *** 7.9 km (5:03 / km) +150m 4:36 / km
spiked:9/10c shoes: Gosht12

Compass training
I felt bad physicaly but i wasn´t too focus technicaly talking but it went pretty well

Run warm up/down 6:50 [1] 1.38 km (4:57 / km) +25m 4:32 / km
shoes: Gosht12

6 PM

S/C 10:00 [1]

Wednesday Feb 12, 2020 #

7 AM

Run 23:00 [1] 4.35 km (5:17 / km) +60m 4:57 / km
shoes: Gosht12

8 AM

S/C 7:00 [1]

5 PM

Run warm up/down 15:00 [2] 3.34 km (4:29 / km) +50m 4:11 / km
shoes: Gosht12

Run tempo 26:00 [4] 7.15 km (3:38 / km) +50m 3:31 / km
shoes: Gosht12

Piramidal

It started in a ae2 speed 7.5min and there change to a faster speed other 10 mis and after that other 7.5 min at the first speed, wasn´t too hard because it is a easy week

Run warm up/down 16:00 [2] 3.55 km (4:30 / km) +20m 4:23 / km
shoes: Gosht12

Tuesday Feb 11, 2020 #

10 AM

Run 30:00 [2] 6.5 km (4:37 / km) +35m 4:30 / km
shoes: Gosht12

5 PM

Run 1:04:29 [3] 15.0 km (4:18 / km) +173m 4:04 / km
shoes: Gosht12

A good jog with a couple of changes between with a lot of rest.
WU+1-1,5-2-2-2-1,5-1 Minutes fast with 3 minutes easy between+CD
Was a easy workout , but at the end was funnier than just another jog.

6 PM

S/C 10:00 [1]
shoes: Gosht12

Monday Feb 10, 2020 #

4 PM

Run 41:00 [2] 8.5 km (4:49 / km) +50m 4:41 / km
shoes: Gosht12

5 PM

S/C 12:00 [1]

S/C 50:00 [2]
shoes: Gosht12

Sunday Feb 9, 2020 #

11 AM

Run warm up/down 15:00 [1] 2.25 km (6:40 / km) +15m 6:27 / km
shoes: IROCK3

Orienteering 28:39 [4] **** 6.5 km (4:24 / km) +160m 3:55 / km
spiked:19/21c shoes: IROCK3

Chase start, fall at the begginig what let me a nice whould in my chin, felt sick and a littel bit dizzy all the way, couldn´t feel my best version by i fight with all i had.

12 PM

Run warm up/down 6:40 [1] 1.0 km (6:40 / km) +10m 6:21 / km
shoes: IROCK3

Saturday Feb 8, 2020 #

10 AM

Run warm up/down 11:00 [1] 2.0 km (5:30 / km) +20m 5:14 / km
shoes: IROCK3

Orienteering race 49:21 [5] *** 11.03 km (4:28 / km) +350m 3:52 / km
spiked:23/26c shoes: IROCK3

Super fun and also good performance
6 minutes behind Kyburzt means a good race,i know he dosen´t go as strong i have gone but it makes me feel happy just think about it.Also feel like i could do it cleaner, lost seconds made it by the high speed in the atack of the control.
Tomorrow chase start, CdR will be pushing hard from the beggining trying to cacht me.
Fast forest.Super Nice-O

11 AM

Run warm up/down 10:00 [1] 1.5 km (6:40 / km) +19m 6:16 / km
shoes: IROCK3

6 PM

Run 23:01 [1] 4.09 km (5:38 / km) +39m 5:22 / km
shoes: Gosht12

Easy for the legs, I hope to feel it as good as today.

Friday Feb 7, 2020 #

8 AM

Run (BBA) 21:22 [2] 4.43 km (4:49 / km) +67m 4:29 / km
shoes: Gosht12

S/C 10:00 [1]

5 PM

Run 40:00 [2] 8.1 km (4:56 / km) +38m 4:50 / km
shoes: Gosht12

Run hills 9:40 [4] 1.8 km (5:22 / km) +60m 4:36 / km
shoes: Gosht12

12x 15 seconds upphills
That wasn´t too hard, and let me be fresh for the next day.Going down as recup

Thursday Feb 6, 2020 #

6 AM

Run (BBA) 32:41 [2] 6.4 km (5:06 / km) +90m 4:46 / km
shoes: Gosht12

5 PM

Run 45:28 [2] 9.1 km (5:00 / km) +120m 4:41 / km
shoes: Gosht12

6 PM

S/C 10:00 [1]

S/C 1:00:00 [2]
shoes: Gosht12

Wednesday Feb 5, 2020 #

5 PM

Run warm up/down 25:30 [2] 5.3 km (4:49 / km) +30m 4:41 / km
shoes: Gosht12

Run intervals 37:12 [4] 8.0 km (4:39 / km)
shoes: Gosht12

3x(4x500 rec 90´)rec150´
Avg 85sec

Felt tired at the begging but how i keep running fast my legs feels better.I think it was a good training so happy to put this training to the bag.

6 PM

Run warm up/down 10:40 [1] 1.7 km (6:16 / km)
shoes: Gosht12

S/C 10:00 [1]

Tuesday Feb 4, 2020 #

10 AM

Run 28:40 [2] 6.21 km (4:37 / km) +59m 4:24 / km
shoes: Gosht12

5 PM

Run warm up/down 15:00 [1] 2.5 km (6:00 / km) +30m 5:40 / km
shoes: IROCK3

Orienteering 38:29 [4] ***** 5.53 km (6:58 / km) +190m 5:56 / km
spiked:14/19c shoes: IROCK3

What a mess

6 PM

Run warm up/down 8:43 [1] 1.32 km (6:36 / km) +28m 5:58 / km
shoes: IROCK3

Monday Feb 3, 2020 #

6 AM

Run (BBA) 32:41 [1] 6.3 km (5:11 / km) +70m 4:55 / km
shoes: Gosht12

5 PM

Run 34:54 [2] 7.1 km (4:55 / km) +45m 4:46 / km
shoes: Gosht12

6 PM

S/C 12:00 [1]

S/C 1:00:00 [2]
shoes: Gosht12

Sunday Feb 2, 2020 #

10 AM

Run warm up/down 19:40 [2] 3.1 km (6:21 / km) +70m 5:42 / km
shoes: IROCK3

11 AM

Orienteering race 36:16 [5] **** 5.5 km (6:36 / km) +190m 5:37 / km
spiked:18/22c shoes: IROCK3

Was funny the race overall.Couple of mistakes at the begging of the race.Fall in the middle and my map have broken in the middle where the course was painted :( .But that wasn´t the main reason of my fails.

Run warm up/down 10:00 [1] 1.4 km (7:09 / km) +25m 6:33 / km
shoes: IROCK3

Saturday Feb 1, 2020 #

10 AM

Run warm up/down 15:22 [1] 2.4 km (6:24 / km) +110m 5:13 / km
shoes: IROCK

11 AM

Orienteering race 1:27:16 [4] *** 13.6 km (6:25 / km) +613m 5:14 / km
spiked:22/26c shoes: IROCK3

Was really hard and i have lost a lot of time during the race, used a new pair of shoes a competition day is not a good idea.Couple of bad routechoices and only 1 bad attack to first control made by a high speed at the start

12 PM

Run warm up/down 10:00 [2] 1.4 km (7:09 / km) +35m 6:21 / km
shoes: IROCK3

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