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Training Log Archive: Alvarocasado

In the 30 days ending Jun 30, 2023:

activity # timemileskm+mload
  Run42 25:27:57 192.99(7:55) 310.59(4:55) 4668325.2
  Orienteering 14 13:04:55 67.5(11:38) 108.63(7:14) 5264196 /253c77%346.9
  Trail9 9:29:50 60.93(9:21) 98.06(5:49) 4570151.8
  S/C28 8:30:0076.5
  Total89 56:32:42 321.43 517.29 14501196 /253c77%900.4
averages - sleep:8.1

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Friday Jun 30, 2023 #

11 AM

Run 53:11 intensity: (38:11 @1) + (6:00 @2) + (3:00 @3) + (3:00 @4) + (3:00 @5) 9.63 km (5:31 / km) +234m 4:56 / km
slept:8.3 shoes: Clifton 8 Grey

Jogging with Ana and 10x20" hill, we were both quite dead.
12 PM

S/C 30:00 [1]

6 PM

Run 40:08 intensity: (35:08 @1) + (5:00 @2) 9.11 km (4:24 / km) +86m 4:13 / km
shoes: Clifton 8 Grey

Thursday Jun 29, 2023 #

10 AM

Run warm up/down 16:39 [1] 2.7 km (6:10 / km) +66m 5:30 / km
shoes: BoldX-2

11 AM

Orienteering intervals 1:23:40 intensity: (8:00 @1) + (12:00 @2) + (33:40 @3) + (27:00 @4) + (3:00 @5) *** 11.53 km (7:15 / km) +690m 5:35 / km
spiked:18/23c slept:7.0 shoes: BoldX-2

4x (Uphill(1')+Downhill-O)2-3'

Feeling not too fast goign up but the effort was there. Big mistake to the control 21,in some areas the vegetation was really high, the fern was reaching my chest in some parts, and there walk was the only option.
12 PM

Orienteering warm up/down 9:39 [1] ** 1.23 km (7:51 / km) +50m 6:31 / km
spiked:2/2c shoes: BoldX-2

7 PM

Run 24:31 [1] 4.72 km (5:11 / km) +33m 5:01 / km
slept:0.2

8 PM

S/C 10:00 [1]

Wednesday Jun 28, 2023 #

11 AM

Run 1:08:14 intensity: (58:14 @1) + (8:00 @2) + (2:00 @3) 12.87 km (5:18 / km) +284m 4:47 / km
slept:8.0 shoes: Clifton 8 Grey

12 PM

S/C 30:00 [1]

7 PM

Run 30:12 intensity: (29:22 @1) + (50 @2) 6.84 km (4:25 / km) +62m 4:13 / km
shoes: Clifton 8 Grey

Tuesday Jun 27, 2023 #

10 AM

Trail long 1:27:21 intensity: (4:21 @1) + (20:00 @2) + (40:00 @3) + (20:00 @4) + (3:00 @5) 18.12 km (4:49 / km) +613m 4:07 / km
slept:8.7 shoes: Sense Ride 4

Steady run in Los Cerros, the idea was to maintaing a controled effort during 1h and push in the uphills, couldn't do much more.
I think I have never sweat that much, or maybe when...
8 PM

Run 20:24 intensity: (20:04 @1) + (20 @2) 4.34 km (4:42 / km) +39m 4:30 / km
slept:1.0 shoes: Clifton 8 Grey

S/C 15:00 [1]

Monday Jun 26, 2023 #

10 AM

Run 15:56 intensity: (6:56 @1) + (1:00 @2) + (2:00 @3) + (3:00 @4) + (3:00 @5) 3.39 km (4:42 / km)

Effort Test
11 AM

Run 43:41 [1] 8.42 km (5:11 / km) +112m 4:52 / km
slept:8.4 shoes: Clifton 8 Grey

12 PM

S/C 30:00 [1]

5 PM

Run 30:09 intensity: (29:09 @1) + (1:00 @2) 6.71 km (4:30 / km) +61m 4:18 / km
shoes: HOKA Clifton 8 White

39ºC, Felt ok

Sunday Jun 25, 2023 #

11 AM

Run 1:16:52 intensity: (1:14:46 @1) + (2:06 @2) 16.66 km (4:37 / km) +180m 4:23 / km
slept:8.2 shoes: Clifton 8 Grey

Jogging, tired from yerterday's long and quite hot, real summer is here.
8 PM

S/C 20:00 [1]
slept:0.3

Saturday Jun 24, 2023 #

9 AM

Orienteering warm up/down 23:10 [1] 2.32 km (9:59 / km) +281m 6:13 / km
shoes: BoldX-2

10 AM

Orienteering long 2:02:27 intensity: (15:00 @1) + (30:00 @2) + (1:00:27 @3) + (15:00 @4) + (2:00 @5) *** 17.64 km (6:56 / km) +934m 5:29 / km
spiked:28/35c slept:8.0 shoes: BoldX-2

Long distance in Canencia

Legs wasn't working well and I was worried about the quad but handdle the effort okey, I took a gel and it haven't destroyed my stomach, first time I took one in more than 2 years.
Wasn't at race pace something next to it, just doing it a bit faster that I would do in a long distance, no legs for more.


12 PM

Orienteering warm up/down 2:26 [1] 0.32 km (7:36 / km) +22m 5:40 / km
shoes: BoldX-2

6 PM

Run 21:05 [1] 4.21 km (5:01 / km) +33m 4:49 / km
shoes: Clifton 8 Grey

Trying to clean the legs
7 PM

S/C 15:00 [1]

Friday Jun 23, 2023 #

11 AM

Run 1:03:09 [1] 11.85 km (5:20 / km) +165m 4:59 / km
slept:8.5 shoes: Clifton 8 Grey

With Ana
12 PM

S/C 30:00 [1]

Thursday Jun 22, 2023 #

11 AM

Run warm up/down 20:00 [1] 4.13 km (4:51 / km) +45m 4:36 / km
shoes: Slab Pulsar

12 PM

Run intervals 39:00 intensity: (7:00 @2) + (6:00 @3) + (23:00 @4) + (3:00 @5) 10.41 km (3:45 / km) +135m 3:31 / km
slept:8.2 shoes: Slab Pulsar

10x3'(1')

Run warm up/down 10:04 [1] 2.3 km (4:23 / km) +5m 4:20 / km
shoes: Slab Pulsar

5 PM

Run 35:52 [1] 7.33 km (4:53 / km) +116m 4:32 / km
slept:0.4 shoes: Clifton 8 Grey

7 PM

S/C 20:00 [1]

Wednesday Jun 21, 2023 #

4 PM

Run 1:32:32 intensity: (1:10:29 @1) + (20:32 @2) + (1:13 @3) + (18 @4) 18.59 km (4:59 / km) +530m 4:21 / km
slept:8.0 shoes: Clifton 8 Grey

2xGarabitasbanan
6 PM

S/C 25:00 [1]

Tuesday Jun 20, 2023 #

11 AM

Run 1:09:09 intensity: (1:00:48 @1) + (7:07 @2) + (45 @3) + (13 @4) + (16 @5) 12.43 km (5:34 / km) +315m 4:56 / km
slept:8.0 shoes: Clifton 8 Grey

6 PM

Run 40:24 intensity: (35:24 @1) + (5:00 @2) 9.03 km (4:28 / km) +91m 4:16 / km
slept:1.0 shoes: Clifton 8 Grey

7 PM

S/C 20:00 [1]

Monday Jun 19, 2023 #

10 AM

Note
slept:8.0

I went to see the doctors in Madrid and after some ultrasound to the heart, they think everything is ok, they did me another blood test and with those results tomorrow they will decided what to do with me.
I’m feeling better tired and with some headache still, but I have took any pill today, which I think is a big improvement
5 PM

Run 1:16:54 [1] 15.15 km (5:05 / km) +150m 4:50 / km
shoes: Clifton 8 Grey

Went out for a jog and I finish jogging quite a lot
7 PM

S/C 15:00 [1]

Sunday Jun 18, 2023 #

1 AM

Note
slept:6.0 (sick)

30 min after the huge effort that my body did to do a decent 1st leg, being still sick, I started to tremble do to the fever which was raising fast, headache was over anything I had had before, this last days.
Ana took me to the hospital I was there for 10h, there were 4 hours were I couldn’t stand up, and the nurses were helping me to move or even to piss.
Blood tests were ok, HR when I arrived to the hospital was 85-90 lie down, O2 saturation under 90, glucose was 50 after 90’ minutes with a line and serum, don’t want to imagine how it was just when I arrived…
The doctors saw something that wasn’t right in my heart and after some tests they told that I could have and inflammation on the heart. Worried
I was able to leave the hospital walking by my own and ok, pretty destroyed without almost no sleep, still really big headache but no fever.
C • Always trying to help :) 1
10 PM

S/C 5:00 [1]

Saturday Jun 17, 2023 #

7 AM

Run (BBA) 26:49 [1] 5.14 km (5:13 / km) +39m 5:01 / km
shoes: Clifton 8 Grey

Testing how I’m feeling, not good but way better than yesterday, will give it a try.
9 PM

Run warm up/down 20:54 [1] 3.21 km (6:31 / km) +40m 6:08 / km
shoes: BoldX-2

11 PM

Orienteering race 1:24:40 intensity: (6:00 @2) + (43:40 @3) + (30:00 @4) + (5:00 @5) **** 15.13 km (5:36 / km) +300m 5:05 / km
spiked:14/23c slept:2.0 shoes: BoldX-2

JUKOLA 2023 - HSK1

34th +4:49

Felt really bad for the second half, too many mistakes, struggling a lot physicaly. Was able to did an ok race with the conditions I had. Proud of have fighted it but wasn't enough.

Friday Jun 16, 2023 #

9 AM

Note
slept:9.0 (sick)

Woke up with fever and headache, same as yesterday’s night, all day lie down in bed without energy to move, hope I can recover in time for Jukola

Thursday Jun 15, 2023 #

6 AM

Run (BBA) 40:04 intensity: (35:04 @1) + (5:00 @2) 8.92 km (4:30 / km) +91m 4:17 / km
slept:6.5 shoes: Clifton 8 Grey

Before heading to Finland
Not the best feeling
6 PM

S/C 10:00 [1]

9 PM

Orienteering (Night ) 50:24 intensity: (35:24 @1) + (15:00 @2) *** 6.51 km (7:45 / km) +149m 6:57 / km
spiked:12/14c slept:3.0 shoes: VJ Sarva 5

Pre Jukola
Felt quite sick after the training with fever and huge headache, I couldn’t leave the warm water of the shower.

Wednesday Jun 14, 2023 #

10 AM

Trail 1:33:29 intensity: (1:03:29 @1) + (30:00 @2) 16.44 km (5:41 / km) +840m 4:32 / km
slept:8.2 shoes: Sense Ride 4

Loops and loops to the hill
Going to Jukola tomorrow, now rest
6 PM

S/C 15:00 [1]

Tuesday Jun 13, 2023 #

10 AM

Run warm up/down 21:50 [1] 4.2 km (5:12 / km) +30m 5:01 / km
shoes: Slab Pulsar

11 AM

Run intervals 38:00 intensity: (1:00 @1) + (3:00 @2) + (5:00 @3) + (27:00 @4) + (2:00 @5) 10.4 km (3:39 / km) +217m 3:19 / km
slept:8.1 shoes: Slab Pulsar

7x Westbanan (1')

4:42 - 4:43 - 4:39 - 4:39 - 4:37 - 4:39 - 4:33

I was forcing myself to slow down, but I felt good, I did the fastest loop I have ever done in Westbanan today, which is a good signal, I guess. Good, looking forward to Jukola, really motivated!
12 PM

Run warm up/down 11:17 [1] 1.96 km (5:45 / km) +43m 5:11 / km
shoes: Slab Pulsar

5 PM

Run 49:47 intensity: (44:24 @1) + (5:23 @2) 9.62 km (5:11 / km) +274m 4:32 / km
ahr:122 max:140

6 PM

S/C 20:00 [1]

Monday Jun 12, 2023 #

11 AM

Run 52:30 [1] 10.13 km (5:11 / km) +131m 4:52 / km
slept:7.0 shoes: Clifton 8 Grey

Not good sleep
12 PM

S/C 25:00 [1]

6 PM

Run 40:12 intensity: (38:12 @1) + (2:00 @2) 8.98 km (4:29 / km) +86m 4:16 / km
slept:0.3 shoes: Clifton 8 Grey

Felt easy

Sunday Jun 11, 2023 #

10 AM

Trail long 2:10:56 intensity: (1:25:56 @1) + (35:00 @2) + (10:00 @3) 20.28 km (6:27 / km) +1076m 5:06 / km
slept:7.3 shoes: Sense Ride 4

Long run with the boys, was fun, I took it quite easy, I was a bit forced following them.
5 PM

S/C 20:00 [1]
slept:0.5

Saturday Jun 10, 2023 #

9 AM

Run warm up/down 22:14 [1] 4.14 km (5:22 / km) +20m 5:15 / km
shoes: Clifton 8 Grey

10 AM

Orienteering race 25:06 intensity: (3:00 @3) + (19:06 @4) + (3:00 @5) *** 5.42 km (4:38 / km) +170m 4:00 / km
spiked:19/20c slept:7.3 shoes: IROCK 3

Peguerinos - Respernadero
Good run and really nice place, it was wet and in control 4 it was full of blueberries, something strange and really special in Spain
11 AM

Run warm up/down 11:44 [1] 1.87 km (6:16 / km) +20m 5:57 / km
shoes: IROCK 3

4 PM

Trail intervals 44:54 intensity: (17:54 @1) + (4:00 @2) + (6:00 @3) + (14:00 @4) + (3:00 @5) 9.18 km (4:54 / km) +372m 4:04 / km
slept:0.4 shoes: Sense Ride 4

8x2'(1') All uphill
8 PM

S/C 5:00 [1]

Friday Jun 9, 2023 #

8 AM

Trail (BBA) 1:01:21 intensity: (41:05 @1) + (19:22 @2) + (54 @3) 10.02 km (6:07 / km) +642m 4:38 / km
slept:8.0 shoes: Sense Ride 4

4 PM

Run 40:03 [1] 8.9 km (4:30 / km) +90m 4:17 / km
slept:0.4 shoes: HOKA Clifton 8 White

6 PM

S/C 25:00 [1]

Thursday Jun 8, 2023 #

5 PM

Run intervals 1:05:48 intensity: (30:48 @1) + (8:00 @2) + (4:00 @3) + (20:00 @4) + (3:00 @5) 15.66 km (4:12 / km) +88m 4:05 / km
shoes: Clifton 8 Grey

6x4'(2') Threshold with DRJ in Cdc, with Clifton so I wouldn't overpuss Tired from working at morning and yesterday's travel. Last 2 soft downhill
3:23-3:19-3:13-3:09
8 PM

S/C 20:00 [1]

Wednesday Jun 7, 2023 #

7 AM

Trail (BBA) 1:00:13 intensity: (50:13 @1) + (10:00 @2) 9.35 km (6:26 / km) +393m 5:19 / km
slept:9.1 shoes: Sense Ride 4

Last run in Switzerland
With Ana, Kika and Isaac
8 PM

Run 30:02 intensity: (26:02 @1) + (4:00 @2) 6.7 km (4:29 / km) +65m 4:17 / km
slept:1.0 shoes: HOKA Clifton 8 White

Raining at home
10 PM

S/C 5:00 [1]

Tuesday Jun 6, 2023 #

10 AM

Trail warm up/down 13:44 [1] 2.14 km (6:25 / km) +132m 4:54 / km
shoes: BoldX-2

11 AM

Orienteering race 1:36:26 intensity: (2:00 @1) + (12:00 @2) + (56:26 @3) + (20:00 @4) + (6:00 @5) *** 14.05 km (6:52 / km) +940m 5:09 / km
spiked:26/31c slept:8.6 shoes: BoldX-2

TCWOC #21 Test Race Long
Tired but i managed ok, knee was hurting during the second half of the race, too many steep downhills. Some bad routechoices and my pace wasn't the greatest after so much training the last 2 weeks, was a good way to finish the TC.
1 PM

Run warm up/down 10:17 [1] 1.38 km (7:27 / km) +16m 7:03 / km
shoes: Clifton 8 Grey

6 PM

S/C 15:00 [1]

Monday Jun 5, 2023 #

10 AM

Orienteering 1:09:20 intensity: (54:20 @1) + (15:00 @2) *** 8.48 km (8:10 / km) +486m 6:21 / km
spiked:12/14c slept:8.6 shoes: VJ Sarva 5

TCWOC #19 - Susch Lavin
Model for long distance
5 PM

Run 18:33 [1] 3.37 km (5:30 / km) +43m 5:10 / km
slept:0.6 shoes: Clifton 8 Grey

6 PM

S/C 15:00 [1]

Sunday Jun 4, 2023 #

8 AM

Run warm up/down 26:33 [1] 4.65 km (5:43 / km) +120m 5:03 / km
shoes: BoldX-2

9 AM

Orienteering race 45:43 intensity: (3:00 @2) + (5:00 @3) + (27:43 @4) + (10:00 @5) **** 6.3 km (7:15 / km) +360m 5:39 / km
spiked:14/20c slept:7.0 shoes: BoldX-2

TCWOC #18 - Test Race Middle II

10 AM

Run warm up/down 10:31 [1] 1.58 km (6:39 / km) +50m 5:45 / km
shoes: BoldX-2

5 PM

Trail 53:01 intensity: (43:01 @1) + (10:00 @2) 9.15 km (5:48 / km) +322m 4:56 / km
slept:0.3 shoes: Sense Ride 4

We moved to another valley, really nice jog. reaching 14h, good, last high volume weeks until WOC done.
7 PM

S/C 20:00 [1]

Saturday Jun 3, 2023 #

12 PM

Trail warm up/down 24:51 [1] 3.38 km (7:21 / km) +180m 5:48 / km
shoes: BoldX-2

1 PM

Orienteering race 40:14 intensity: (2:00 @2) + (5:00 @3) + (26:14 @4) + (7:00 @5) **** 6.24 km (6:27 / km) +230m 5:27 / km
spiked:15/20c slept:8.7 shoes: BoldX-2

TCWOC #18 - Test Race Middle I

20º +5'17" Kasper Fosser

I felt okey in the forest, I did some small mistakes and not navigating too well in some areas, but I think that first time in a lot of time, I feeling a bit competitive in the forest.

Run warm up/down 10:23 [1] 1.71 km (6:04 / km) +15m 5:49 / km
shoes: Clifton 8 Grey

5 PM

Run 23:23 [1] 4.13 km (5:40 / km) +42m 5:23 / km
slept:0.4 shoes: Clifton 8 Grey

Team jog

S/C 15:00 [1]

Friday Jun 2, 2023 #

10 AM

Orienteering 1:04:55 intensity: (44:55 @1) + (20:00 @2) *** 6.89 km (9:26 / km) +341m 7:33 / km
spiked:24/28c slept:8.0 shoes: VJ Sarva 5

TCWOC #16 -Bot Fiena


4 PM

Run 20:30 [1] 4.1 km (5:00 / km) +28m 4:50 / km
slept:0.7 shoes: BoldX-2

5 PM

S/C 20:00 [1]

Thursday Jun 1, 2023 #

10 AM

Orienteering 1:06:45 intensity: (56:45 @1) + (10:00 @2) **** 6.58 km (10:09 / km) +311m 8:12 / km
spiked:12/23c slept:8.0 shoes: VJ Sarva 5

TCWOC #15 - Crestasee
Disaster, really fed up of this terrain right now

5 PM

Run hills 48:27 intensity: (19:27 @1) + (15:00 @2) + (3:00 @3) + (3:00 @4) + (8:00 @5) 9.02 km (5:22 / km) +380m 4:26 / km
shoes: Clifton 8 Grey

8x70" hill (220m and 38-40m of elevation)
Felt tired, legs weren't working as good as I would like them to work, but was ok.

S/C 15:00 [1]

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