Training Log Archive: AlvarocasadoIn the 30 days ending Apr 30:
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Tuesday Apr 30 #
Run warm up/down 21:08 [1] 4.08 km (5:11 / km) +64m 4:48 / km
shoes: Boston 11
Run intervals 32:00 8.8 km (3:38 / km) +70m 3:30 / km
slept:8.2 shoes: Boston 11
Not feeling to fast or light, did a bad step on a flat surface with the bad ankle, pain increased, fuck.
Run warm up/down 19:58 4.16 km (4:48 / km) +22m 4:41 / km
shoes: Boston 11
S/C 5:00 [1]
Monday Apr 29 #
Run 1:03:34 11.82 km (5:23 / km) +204m 4:57 / km
slept:9.2 shoes: Clifton 9 Black
Some uphill strides at the end. 8x10” Haven’t done this in a while
S/C 30:00 [1]
Run (NB) 30:00 6.73 km (4:27 / km) +64m 4:15 / km
slept:1.3 shoes: Invincible 2
Ankle not too good
Sunday Apr 28 #
Run warm up/down 22:38 [1] 4.43 km (5:07 / km) +52m 4:50 / km
shoes: Clifton 9 Black
Orienteering race 30:21 *** 7.31 km (4:09 / km) +190m 3:40 / km
spiked:23/27c slept:7.7 shoes: Bold X - 3
Oak forest without grown leaves yet, high visibility and most of the time clear ground, ankle wasn't happy since the start but it wasn't pain or anything like that, just a bit overloaded after yesterday's run without ankleslock. I was running okay, more or less, feeling tired from yesterday as I did a big effort. But I was moving overall ok. Even faster terrain than yesterday, new record of fastest orienteering race, spending 1min walking around.
In the 12th my directions wasn't too accurated, but from far I saw the rocks and it were higher (curve level), I got really confuse and I though I had already went further souther than the control was, tried to correct, reaching the path, so I turned around and saw the rocks again, though again, "no way those ones are mine", again to the path, look back again, "those fucking rocks have to be mine or i'm out of the map", it was.
Ana sent me some photos when she was picking up the controls, I was right and there were 2 extra rocks and it was higher, I guess I might have read too much in those legs and running without worrying was the best option.
Ah yes, I won a sword as prize of the weekend races, so cool.
Run warm up/down 11:49 [1] 2.12 km (5:34 / km) +16m 5:22 / km
shoes: Clifton 9 Black
S/C 20:00 [1]
Saturday Apr 27 #
Run warm up/down 16:30 [1] 3.2 km (5:09 / km) +55m 4:45 / km
shoes: Bold X - 3
Orienteering race 1:13:13 *** 15.88 km (4:37 / km) +564m 3:55 / km
spiked:22/30c slept:8.0 shoes: Bold X - 3
I forgot my ankleslock at home, I asked for some tape and I taped myself fast, not the best so after some control I felt that the tape wasn't working anymore. I was worried for twisting my ankle too bad, I was paying a lot of attention to the ground and at the beginning I did mistakes because I wasn't checking the direction or what to expect inside the control. Then I found some flow of when to push and when to look at the map. In the way down to 22 I stepped weird and hurted myself a bit, fuck, I was paying a lot attention during the whole race. Finished and now hurt a bit but it doesn't look too bad, how can I be that retard to forget the only thing I can't forgot.
I think this is the fastest orienteering race (by pace) in the forest that I have ever done, at least that I can remember right now, no low vegetation hard ground and some areas quite stony but overall manageable without ankleslock which usually doesn't happen.
Run warm up/down 8:00 [1] 1.17 km (6:50 / km) +26m 6:09 / km
Run 20:00 [1] 4.22 km (4:45 / km) +34m 4:33 / km
shoes: Invincible 2
S/C 15:00 [1]
Friday Apr 26 #
Run (NB) 50:12 11.29 km (4:27 / km) +112m 4:14 / km
slept:8.1 shoes: Clifton 9 Black
Maybe the shoes because today I felt the hamstring more.
S/C 30:00 [1]
Thursday Apr 25 #
Run (NB) 43:26 9.59 km (4:32 / km) +90m 4:19 / km
slept:8.7 shoes: Clifton 9 Black
+6x10" hill at the end.
Run (NB) 40:02 9.04 km (4:26 / km) +83m 4:14 / km
shoes: Invincible 2
S/C 25:00 [1]
Wednesday Apr 24 #
Orienteering long 1:46:13 *** 15.05 km (7:04 / km) +486m 6:05 / km
spiked:12/16c slept:8.2 shoes: VJ XTREME2
Horrible race, talk a lot to the course setter, it doesn't look like he is going to listen to Ana and I. Maybe we have already changed too many things these last days, and he feels that we are doing things our way. If it keeps the same it will be one of these "nightmare" long distance races where you just want to finish, and each time you have to take a control, you are bored and fed up of fighting against deep vegetation which isn't well mapped.
S/C 15:00 [1]
Tuesday Apr 23 #
Run warm up/down 14:08 [1] 2.25 km (6:17 / km) +52m 5:38 / km
shoes: VJ XTREME2
Orienteering 37:26 *** 5.89 km (6:21 / km) +250m 5:15 / km
spiked:22/24c shoes: VJ XTREME2
Did only 2 mistakes of 20" each, ran really well overall, not full speed but this is supposed to be a 25min long middle distance, not even Kasper and Kyburzt running together giving relays to each other. Some parts were good, other ones shit, forking doesn't make sense, the course setter wanted to do it the 90's way, I tried to show him that doesn't make sense anymore, as the maps are accurate and is not about running and looking around the vegetation to find a control.
Run warm up/down 11:55 [1] 1.97 km (6:03 / km) +38m 5:31 / km
shoes: Clifton 9 Black
Run warm up/down 13:27 [1] 2.42 km (5:33 / km)
shoes: Boston 11
Orienteering Sprint 24:05 *** 5.8 km (4:09 / km) +163m 3:38 / km
spiked:14/17c shoes: Boston 11
It was supoosed to be 14mmin long, I have said I'm going to setter this, I can do it better in 20min.
Run warm up/down 2:08 [1] 0.36 km (5:56 / km)
shoes: Boston 11
S/C 15:00 [1]
Monday Apr 22 #
Orienteering 1:15:56 *** 8.59 km (8:51 / km) +405m 7:09 / km
spiked:17/20c slept:8.0 shoes: VJ XTREME2
Changing a lot of stuff.
Run 49:00 9.66 km (5:04 / km) +102m 4:49 / km
slept:0.5 shoes: Clifton 9 Black
S/C 25:00 [1]
Sunday Apr 21 #
Run warm up/down 22:50 [1] 4.07 km (5:37 / km) +5m 5:35 / km
shoes: Clifton 9 Black
Orienteering Sprint race 18:50 *** 4.9 km (3:51 / km) +120m 3:25 / km
spiked:27/30c slept:8.2 shoes: Slab Pulsar2
Mass start, shared most of the run with Drj and Pablo, I was leading most of the time, and made some mistakes in the last part. Drj said to me on the 29 that he wasn't going to try to overtake me in the final sprint because I was leading him almost all the time. I have more respect for him after it. Today the quality was better, still not great, but is something we can work with.
Run warm up/down 15:07 [1] 2.48 km (6:06 / km) +10m 5:58 / km
shoes: Clifton 9 Black
S/C 15:00 [1]
Saturday Apr 20 #
Run warm up/down 20:46 [1] 3.8 km (5:28 / km) +52m 5:07 / km
shoes: Clifton 9 Black
Orienteering Sprint race 13:50 *** 3.65 km (3:47 / km) +105m 3:19 / km
spiked:16/20c slept:7.7 shoes: Slab sense 8
Scared for the feelings that I was going to have while running. It increased the pain a bit as time went on. Map quality and curse setting is not at the level that it needs to be. Won by 5" to Gon, not pushing all out, if i can avoid it this weekend i will save something, my hamstring isn't great.
Run warm up/down 11:19 [1] 1.81 km (6:15 / km) +26m 5:50 / km
shoes: Slab sense 8
Run warm up/down 20:44 [1] 3.8 km (5:27 / km)
shoes: Clifton 9 Black
Orienteering Sprint race 12:17 *** 3.22 km (3:49 / km) +80m 3:24 / km
spiked:16/20c shoes: Slab Pulsar2
Underground level of sprint quality, look around 13, it was open and it looks like a black thick line, disgusting. Took some bad route choices, my hamstring didn't get worse. Got beaten by the guys who took the passage to 13 and Drj was running faster than me anyway.
Run warm up/down 13:57 [1] 2.21 km (6:19 / km)
shoes: Clifton 9 Black
S/C 15:00 [1]
Friday Apr 19 #
Indoor Aerobic 30:19 [1]
Using every trick I’m that I know in the last 24h.
Compression, heat, massage, mobility, stretch, antiflamatory cream during night, local dehydration, eccentric work for the tendon, isometric for nervous system, diclofenato, drinking water with higher salt concentration than body… nothing
S/C 20:00 [1]
Thursday Apr 18 #
Run 59:38 8.54 km (6:59 / km) +38m 6:50 / km
slept:8.0 shoes: Invincible 2
Run 40:14 8.74 km (4:36 / km) +88m 4:23 / km
slept:1.0 shoes: Clifton 9 Black
S/C 30:00 [1]
Wednesday Apr 17 #
Run 1:36:52 20.19 km (4:48 / km) +238m 4:32 / km
slept:8.2 shoes: Clifton 9 Black
S/C 25:00 [1]
Tuesday Apr 16 #
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
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
Monday Apr 15 #
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
4 strides at the end. Not more because I felt a bit tight and not too coordinated.
S/C 25:00 [1]
Sunday Apr 14 #
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
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]
Saturday Apr 13 #
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
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]
Friday Apr 12 #
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
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
Thursday Apr 11 #
Orienteering 41:44 *** 5.01 km (8:20 / km) +150m 7:15 / km
spiked:18/21c slept:8.0 shoes: VJ Sarva 5
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]
Wednesday Apr 10 #
Run 1:37:04 20.18 km (4:49 / km) +330m 4:27 / km
slept:7.0 shoes: Clifton 9 Black
Okey legs after yesterday’s night race
S/C 25:00 [1]
Tuesday Apr 9 #
Run 51:35 10.02 km (5:09 / km) +183m 4:43 / km
slept:8.5 shoes: Clifton 9 Black
S/C 20:00 [1]
Run warm up/down 19:39 3.55 km (5:32 / km) +44m 5:13 / km
shoes: Clifton 9 Black
Orienteering (Night) 1:00:13 **** 8.46 km (7:07 / km) +400m 5:45 / km
spiked:8/12c slept:0.5 shoes: Bold X - 3
I wasn't too confident about how I was going to perform today. I think I was under control most of the time and my speed was ok for what I have been doing here. Running at night helps me, I feel I'm running the same speed as daylight.
Two big mistakes and some not optimal execution in some of the legs in the diffused areas. In the 2 I haven't chek well enough the inside the circle and I looked at the wrong side when I was looking for the control, saw Peter going confidence in that direction and I trust him, no more trust in anyone after that. On the 11 I lost contact with my compass on the way down, ended up climbing down and up the cliffs, I could have killed myself there. Things to sharp ahead of the weekend
Run warm up/down 1:40 [1] 0.25 km (6:40 / km) +5m 6:04 / km
shoes: Bold X - 3
Monday Apr 8 #
Trail 1:16:11 12.18 km (6:15 / km) +264m 5:39 / km
slept:8.0 shoes: Sense Ride 4
6x12” hills afterwards
Run 32:46 6.79 km (4:50 / km) +100m 4:30 / km
slept:0.5 shoes: Clifton 9 Black
S/C 25:00 [1]
Sunday Apr 7 #
Orienteering warm up/down 6:16 [1] 0.77 km (8:08 / km) +20m 7:12 / km
shoes: Bold X - 3
Orienteering long 1:41:13 *** 12.26 km (8:15 / km) +580m 6:41 / km
spiked:13/18c slept:8.0 shoes: Bold X - 3
Was windy and raining, but almost no snow left in the forest, the terrain is amazing, as last time. Tough. Did some mistakes, my direction was poor the second half, I think because I started to feel tired. Water was super cold, I regret no wearing the neuprene socks. We started toguether all and I share some controls with Timo, wonderfull day in the forest.
Run warm up/down 2:46 [1] 0.45 km (6:09 / km) +40m 4:15 / km
shoes: Bold X - 3
Run 26:57 [1] 4.9 km (5:30 / km) +92m 5:02 / km
shoes: Clifton 9 Black
Mit Timo
Throat almost clean
S/C 20:00 [1]
Saturday Apr 6 #
Run warm up/down 24:47 [1] 5.06 km (4:54 / km) +32m 4:45 / km
shoes: Clifton 9 Black
Orienteering race 39:21 *** 6.0 km (6:34 / km) +220m 5:33 / km
spiked:13/19c slept:8.0 shoes: Bold X - 3
I was scared if my ankle was going to be stable or strong enough to handle any forest orienteering for the rest of the season, it is working now, good. My orienteering was poor and my execution wasn't smooth, the terrein was heavy and broken and felt really out of my running comfort zone, looking at the map was a privilege that I couldn't take as usual as I wanted. Even though I got my orienteering ego destroyed in this race, I'm happy to be back on the forest track, only until TioMila.
Run warm up/down 7:09 [1] 1.36 km (5:15 / km)
shoes: Clifton 9 Black
Run hills 10:15 2.3 km (4:27 / km) +70m 3:52 / km
shoes: Clifton 9 Black
Run warm up/down 12:35 [1] 2.36 km (5:20 / km) +34m 4:58 / km
shoes: Clifton 9 Black
Trail 32:30 6.27 km (5:11 / km) +116m 4:45 / km
shoes: Sense Ride 4
S/C 20:00 [1]
Friday Apr 5 #
Trail 1:03:16 11.22 km (5:38 / km) +217m 5:08 / km
slept:7.6 shoes: Sense Ride 4
I thought the snow was cool, I ran 600m, I fell hard, suddenly realice snow is shit for running.
I was forced to the big paths for the rest of the run, started to snow when I was in the middle of the run, I stopped to poop, after I already standed up, the shit was already covered by the snow.
Throat a bit better.
S/C 30:00 [1]
Thursday Apr 4 #
Run warm up/down 22:32 [1] 4.54 km (4:58 / km) +30m 4:48 / km
shoes: Boston 11
Run intervals 36:32 10.4 km (3:31 / km)
slept:8.4 shoes: Boston 11
@3:15
Felt a bit sick so decided to not do the 20x90(30) that i had planned and did this that was more controlled effort, I did with Drj the 4000s and it was fun to share them. I could feel that I wasn't healthy at all by how the air had suffered to go through my throat.
Run warm up/down 11:03 [1] 2.13 km (5:11 / km)
shoes: Boston 11
Run (NB) 30:00 6.71 km (4:28 / km) +66m 4:16 / km
shoes: Clifton 9 Black
S/C 20:00 [1]
Wednesday Apr 3 #
Run (NB) 1:30:49 19.22 km (4:44 / km) +231m 4:27 / km
slept:8.5 shoes: Clifton 9 Black
S/C 30:00 [1]
Tuesday Apr 2 #
Run warm up/down 26:39 [1] 5.34 km (4:59 / km) +33m 4:50 / km
shoes: Clifton 9 Black
Run intervals 32:57 8.22 km (4:01 / km)
shoes: Slab Phantasm CF
2 threshold 2 fast
6:41-6:36-5:59-5:58
Legs not in the speedy mood, but trying to add sprint effort to the training, body responded well as I haven't had too much discomfort or pain training, objective was under 6 the last 2 which I did so I can't complain.
Run warm up/down 11:26 2.45 km (4:40 / km)
shoes: Clifton 9 Black
Run (NB) 30:01 6.84 km (4:23 / km) +64m 4:11 / km
shoes: Invincible 2
S/C 20:00 [1]
Monday Apr 1 #
Run (NB) 1:03:32 12.74 km (4:59 / km) +205m 4:37 / km
slept:8.5 shoes: Clifton 9 Black
S/C 30:00 [1]
Run 33:48 [1] 6.67 km (5:04 / km) +52m 4:53 / km
shoes: Invincible 2