Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Alvarocasado

In the 31 days ending Mar 31, 2020:

activity	#	time	miles		km		+m				load
Indoor Aerobic	25	23:30:00									439.5
Run	47	19:33:35	153.09	(7:40)	246.37	(4:46)	2359				443.9
S/C	26	10:24:00									106.7
Orienteering	7	8:10:31	48.46	(10:07)	77.99	(6:17)	2381	152 /	167c	91%	219.5
Trail	2	2:19:29	14.79	(9:26)	23.8	(5:52)	780				58.1
Orienteering Sprint	9	2:07:11	17.29	(7:21)	27.83	(4:34)	605	164 /	176c	93%	94.1
Total	102	66:04:46	233.63		375.99		6125	316 /	343c	92%	1361.8

3:44

0:00

» now

Tuesday Mar 31, 2020 #

12 PM

Indoor Aerobic (Cycling) 1:00:00 [2]

Easy today ,need it to recup after yesterday´s long run
21.3km +250

1 PM

S/C 10:00 [1]

Monday Mar 30, 2020 #

2 AM

Run long 1:49:00 [3] 24.86 km (4:23 / km) +213m 4:12 / km
shoes: Gosht12

5 PM

Indoor Aerobic (Cycling) 1:00:00 [1]

21.1km +250

6 PM

S/C 10:00 [1]

7 PM

S/C 45:00 [1]

Really tired and not to motivated.

Sunday Mar 29, 2020 #

1 PM

Indoor Aerobic (Cycling) 1:00:00 [2]

22km +280

4 PM

Indoor Aerobic (Cycling) 30:00 [1]

10.6km +130

6 PM

S/C 20:00 [1]

Saturday Mar 28, 2020 #

3 AM

Run warm up/down 21:05 [2] 4.72 km (4:28 / km) +55m 4:13 / km
shoes: Gosht12

Run tempo (Night) 25:37 [4] 7.15 km (3:35 / km) +45m 3:28 / km
shoes: Gosht12

Started feeling tired and all too dark as the other day, but it was the only 25 minutes of hapiness in the last 2 days.I finish it a littel bit happier, run is my life.The main reason of this feeling all the day is that I´m not injured so be obligated to not run everyday feel like super unfair.
Neverless the people said " one day less inside home" , I hate that sentence.

4 AM

Run warm up/down 17:57 [2] 3.83 km (4:41 / km) +20m 4:34 / km
shoes: Gosht12

5 PM

Indoor Aerobic (Cycling) 1:00:00 [2]

21.7km +280

6 PM

S/C 20:00 [1]

Core and ankles

Friday Mar 27, 2020 #

12 PM

Indoor Aerobic (Cycling) 1:00:00 [2]

22km +280

7 PM

Indoor Aerobic (Cycling) 30:00 [1]

10km +60

8 PM

S/C 20:00 [1]

Thursday Mar 26, 2020 #

3 AM

Run 54:00 [3] 13.56 km (3:59 / km) +88m 3:51 / km
shoes: Gosht12

Progresive run, started slow becouse there wasn´t any light, in the parking and don´t know how to turn it on, but with the time i were winning some confidance with the ground and cars.

5 PM

Indoor Aerobic (Cycling) 1:00:00 [2]

22km +280

6 PM

S/C 12:00 [1]

S/C 45:00 [2]

Wednesday Mar 25, 2020 #

10 AM

Indoor Aerobic (Cycling) 1:00:00 [3]

WU+10(1fast+1easy)+CD

I´m not really optimistic today, quarantine is shit and more in this stupid country where nobody can go outside (even alone) to do some exercise what is good for mental healthy, mine is going down per day ;(
Training went well, but couldn´t reach a hight cardio peak, the legs don´t response before that point.

22.9km +380

6 PM

Indoor Aerobic (Cycling) 1:00:00 [2]

20.9k +280

8 PM

S/C 12:00 [1]

Tuesday Mar 24, 2020 #

3 AM

Run warm up/down (Night) 22:15 [2] 5.0 km (4:27 / km) +70m 4:10 / km
shoes: Gosht12

Run intervals 25:40 [4] 7.0 km (3:40 / km) +14m 3:38 / km
shoes: Gosht12

2x3000 tempo with 1 easy km between (4:20)
First at 3:34 medium, second at 3:31 medium speed

Run warm up/down 4:52 [1] 1.0 km (4:52 / km) +7m 4:42 / km
shoes: Gosht12

between the intervals and the hills

4 AM

Run hills 8:30 [5] 1.8 km (4:43 / km) +120m 3:33 / km
shoes: Gosht12

6x30sec uphill with 20+
Felt great the fast way up and pushing becose had passed a lot of time since the last time I run fast.It was funny
As recuperation, easy running down the hill

Run warm up/down 10:30 [1] 2.2 km (4:46 / km) +6m 4:43 / km
shoes: Gosht12

5 PM

Indoor Aerobic (Cycling) 1:30:00 [2]

32.2km +450

7 PM

S/C 10:00 [1]

Monday Mar 23, 2020 #

1 PM

Indoor Aerobic (Cycling) 1:00:00 [3]

WU+(5strong-5easy-4s-4e-3s-3e-2s-2e-1s-1e)+CD
23.1km +340

6 PM

Indoor Aerobic (Cycling) 30:00 [1]

10.1km +110

S/C 50:00 [1]

7 PM

S/C 15:00 [1]

Sunday Mar 22, 2020 #

2 AM

Run warm up/down 18:00 [3] 4.0 km (4:30 / km) +59m 4:11 / km
shoes: Gosht12

3 AM

Run tempo 21:22 [4] 6.0 km (3:34 / km) +16m 3:31 / km
shoes: Gosht12

A lot of times one straight.....
Goverment said this situation is going to be like this one more month.I´m living my biggest nightmare.

Run warm up/down 16:08 [2] 3.28 km (4:55 / km) +20m 4:46 / km
shoes: Gosht12

4 PM

Indoor Aerobic (Cycling) 1:30:00 [2]
shoes: Gosht12

32.2km +430

Saturday Mar 21, 2020 #

2 AM

Indoor Aerobic (Cycling) 1:00:00 [2]

21.7km +280

2 PM

Indoor Aerobic (Cycling) 1:00:00 [2]

22.5km +280

8 PM

S/C 20:00 [1]

Friday Mar 20, 2020 #

2 AM

Run warm up/down 25:00 [2] 5.41 km (4:37 / km) +80m 4:18 / km
shoes: Gosht12

Run intervals (Night) 36:00 [4] 9.56 km (3:46 / km) +25m 3:43 / km
shoes: Gosht12

3x10 min with 2 jog between
Last interval a littel bit slower couldn´t push at the same speed, like in the others , and the main reason was that I were doing a lot of noise running fast in the parking, don´t want any problem , train in silence

3 AM

Run warm up/down 28:42 [2] 5.58 km (5:09 / km) +35m 4:59 / km
shoes: Gosht12

2 PM

Indoor Aerobic 30:00 [1]

9.3km +100

S/C 15:00 [1]

3 PM

S/C 30:00 [2]

Thursday Mar 19, 2020 #

1 PM

Indoor Aerobic 1:00:00 [3]

10 x ( 30´strong -30´easy)
22km +280

2 PM

S/C 10:00 [1]

Wednesday Mar 18, 2020 #

3 AM

Run (Night) 40:23 [4] 10.5 km (3:51 / km) +78m 3:42 / km
shoes: Gosht12

My neightbours don´t let me run in the parking, becouse the can get infectec waching me from their own house
Night willl become my best friend. :)

11 AM

Indoor Aerobic (Cycling) 30:00 [1]

9.7km +120

5 PM

Indoor Aerobic (Cycling) 1:30:00 [2]
shoes: Gosht12

30.7km +470

7 PM

S/C 30:00 [1]

Core,Hip strength and ankels

Tuesday Mar 17, 2020 #

11 AM

Run 10:23 [2] 2.63 km (3:57 / km)
shoes: Gosht12

12 PM

Indoor Aerobic (Cycling) 1:00:00 [3]

The elevation is estimated by the electrical bike that I have at house, it depend of how hard I put it.

24.7km +480

7 PM

Indoor Aerobic (Cycling) 1:00:00 [2]

21.9km +260

8 PM

S/C 10:00 [1]

Monday Mar 16, 2020 #

8 AM

Note

Quarantine, can´t go out of home to do anythings that is not esencial for life, for me is running but no for the rest of people.Indoor training and running in my own parking that is not a public place.

11 AM

Indoor Aerobic (Cycling) 1:00:00 [2]

21.6km +200

12 PM

S/C 10:00 [1]

1 PM

S/C 50:00 [1]

7 PM

Run 30:27 [2] 6.43 km (4:44 / km) +5m 4:43 / km
shoes: Gosht12

In the parking .Is not as bad as it look , the loop inside it is like 240 meters , and is like 40% grass until reach the cars from the door and 60% asfalt.

Sunday Mar 15, 2020 #

10 AM

Run warm up/down 4:15 [1] 0.49 km (8:40 / km) +50m 5:45 / km
shoes: BOLD9

Orienteering long 1:43:40 [3] *** 17.08 km (6:04 / km) +462m 5:21 / km
spiked:24/26c shoes: BOLD9

Long orienteering before going back home and stay inside....
Orienteering was great in my favorite forest in Spain , alone , just noise of my feet hitting the ground and my mind worried for the next weeks.

12 PM

Run warm up/down 2:42 [1] 0.53 km (5:06 / km) +12m 4:35 / km
shoes: BOLD9

Saturday Mar 14, 2020 #

11 AM

Trail 58:00 [2] 8.0 km (7:15 / km) +400m 5:48 / km
shoes: Slab XA amphib2

Going up to a big mountain with the group , super great viws at the top of "Lagunas de Neila"

https://www.google.com/maps/place/Lagunas+de+Neila...

12 PM

Orienteering 19:42 [2] ** 2.53 km (7:47 / km) +47m 7:07 / km
spiked:20/21c shoes: Slab XA amphib2

Las part of the run was easy orienteering

5 PM

Trail 1:21:29 [3] 15.8 km (5:09 / km) +380m 4:36 / km
shoes: Slab XA amphib2

Okey the government said they are not going to alow to run outside... realy bad new, i hope i could run also in MAdrid somethinig.Tomorrow going back home
Need to used the the evening running in cool trails.

Friday Mar 13, 2020 #

10 AM

Run warm up/down 12:00 [1] 2.0 km (6:00 / km) +10m 5:51 / km
shoes: BOLD9

11 AM

Orienteering intervals 45:11 [4] *** 9.1 km (4:58 / km) +270m 4:19 / km
spiked:26/27c shoes: BOLD9

4x2,1kms with 3 min of rest between
Super cool forest and with group it become funny, trying to push myself as much as i can but in the 3er one felt tired, in the last one is always find some energy *-*

Run warm up/down 11:00 [1] 1.5 km (7:20 / km) +10m 7:06 / km
shoes: BOLD9

6 PM

Orienteering 34:21 [2] *** 5.5 km (6:15 / km) +190m 5:20 / km
spiked:15/15c shoes: IROCK3

Easy orienteering course, challenging map, the only part that wasn´t as perfect as it should be is that i ran the course without pants, forgot it at home:), but skip the session is not an option

Thursday Mar 12, 2020 #

10 AM

Run (BBA) 31:45 [1] 6.36 km (5:00 / km) +70m 4:44 / km
shoes: Gosht12

Bye Bye madrid , corona you are not going to catch us up.

8 PM

Orienteering (Night) 48:19 [2] **** 6.47 km (7:28 / km) +210m 6:26 / km
spiked:16/20c shoes: IROCK3

Realy dificult training in a close forest in Soria, it is time to be out of the citys and sofe with the boys :)
Couple of big mistakes at the beginning, was hard keep the direction in the green areas

http://www.liganorteorientacion.org/doma/show_map....

Wednesday Mar 11, 2020 #

11 AM

Run 41:43 [2] 8.33 km (5:00 / km) +130m 4:39 / km
shoes: Gosht12

12 PM

S/C 20:00 [1]

5 PM

Run warm up/down 21:18 [2] 4.34 km (4:54 / km) +20m 4:48 / km
shoes: Gosht12

Run intervals 30:12 [4] 6.65 km (4:32 / km)
shoes: Gosht12

2000-2x1000-3x500
Rec 3-2:30-2
Feeling tired during the training, normal track training at 90% , the paces where :
6:19-3:01-3:01-1:27-1:26-1:26

6 PM

Run warm up/down 7:04 [1] 1.4 km (5:03 / km)
shoes: Gosht12

Tuesday Mar 10, 2020 #

10 AM

Run 43:39 [1] 8.7 km (5:01 / km) +112m 4:43 / km
shoes: Gosht12

Easy with some classmates

11 AM

S/C 5:00 [1]

4 PM

Run warm up/down 4:32 [1] 0.8 km (5:40 / km) +18m 5:06 / km
shoes: IROCK3

5 PM

Orienteering long 1:34:22 [2] *** 13.21 km (7:09 / km) +390m 6:13 / km
spiked:22/27c shoes: IROCK3

Become a serius chalenge to do some forest orienteering after a sprint week, trying to be focus in my direction but I wasn´t enought concentrate how to keep my direction , I need to change my mind again.

6 PM

Run warm up/down 2:05 [1] 0.42 km (4:58 / km) +13m 4:18 / km
shoes: IROCK3

Monday Mar 9, 2020 #

9 AM

Indoor Aerobic (Cycling) 45:00 [2]
shoes: Gosht12

15.7km +100

4 PM

Indoor Aerobic (elliptical) 45:00 [2]
shoes: Gosht12

9.53km

5 PM

S/C 10:00 [1]

S/C 50:00 [1]
shoes: Gosht12

Increasing the weight, my legs tomorrow will be tired

Sunday Mar 8, 2020 #

10 AM

Run warm up/down 12:00 [1] 2.2 km (5:27 / km)
shoes: Gosht12

Orienteering Sprint race 15:15 [5] *** 4.4 km (3:28 / km) +20m 3:23 / km
spiked:21/22c shoes: Gosht12

Easy technicaly race, one bad routechoice but good perfonmance at the end, couldn´t run as fast i would like, tons of people in the middle of the streets of Malaga, also the were spilling water in the streets to clean then, running the last part sliding all the time.

11 AM

Run warm up/down 10:00 [1] 1.8 km (5:33 / km) +10m 5:24 / km
shoes: Gosht12

Saturday Mar 7, 2020 #

11 AM

Run warm up/down 10:00 [1] 1.2 km (8:20 / km) +20m 7:42 / km
shoes: Slab XA amphib2

Orienteering Sprint race 14:24 [4] *** 2.8 km (5:09 / km) +110m 4:18 / km
spiked:16/19c shoes: Slab XA amphib2

First sprint WRE in Malaga, was a forest sprint, no so funny to run throw a supposed white, I also made a lot of mistakes in the importand routechoices, taking all the bad ones.

12 PM

Run warm up/down 15:00 [2] 1.9 km (7:54 / km) +80m 6:31 / km
shoes: Gosht12

3 PM

Run warm up/down 16:00 [1] 2.7 km (5:56 / km)
shoes: Gosht12

Orienteering Sprint race (KO) 6:35 [4] *** 2.0 km (3:18 / km) +15m 3:10 / km
spiked:14/14c shoes: Gosht12

KO Quarter finals
Running with Severi and was a super fast KO , no mistakes, it is funnier than I thought.Pass

4 PM

Run warm up/down 6:00 [1] 1.0 km (6:00 / km)
shoes: Gosht12

5 PM

Run warm up/down 10:00 [2] 2.2 km (4:33 / km)
shoes: Gosht12

6 PM

Orienteering Sprint race 7:25 [4] *** 1.9 km (3:54 / km) +60m 3:22 / km
spiked:10/12c shoes: Gosht12

Tricky KO Semifinal, with really good runners, trying my best, I have done a mistake that left me 13 seconds behind, tryning to cacht them up, and I was able to do it, a fast end have done it super funny.

Run 8:00 [1] 1.2 km (6:40 / km)
shoes: Gosht12

7 PM

Run warm up/down 12:00 [1] 1.5 km (8:00 / km)
shoes: Gosht12

Orienteering Sprint race 6:36 [4] *** 1.9 km (3:28 / km)
spiked:25/26c shoes: Gosht12

What a fileld ! for a final, it was a huge opportunity to learnd from the best orienteers.
Started well, the rest of guys were running not as fast as they can , taking the energy for the end, wasn´t a problem keep the pace. I lost the group in the change map, when the woamn that should have give me the map at the same time of the rest of runners, don´t gave it to me like 10 sec later, the main reason was becouse it was too dark and i didn´t saw where was the map.
But at the end the end was fast and do it alone and don´t lost time respect the head make me feel good.
Lot more to come and learnd a lot today.

Run warm up/down 8:00 [1] 1.1 km (7:16 / km)
shoes: Gosht12

Friday Mar 6, 2020 #

10 AM

Run (BBA) 52:00 [2] 10.4 km (5:00 / km) +80m 4:49 / km
shoes: Gosht12

Easy

11 AM

S/C 10:00 [1]

Thursday Mar 5, 2020 #

10 AM

Run warm up/down 16:37 [1] 3.0 km (5:32 / km) +30m 5:17 / km
shoes: Gosht12

Orienteering Sprint (Sprint) 16:23 [4] *** 3.0 km (5:28 / km) +140m 4:26 / km
spiked:15/16c shoes: Gosht12

Super funny sprint in a really tricky map, just lost seconds in one control, rest of them went good enought knowing that technicali was really demanding .

http://3drerun.worldofo.com/2d/index.php?idmult%5B...

11 AM

Run warm up/down 12:12 [1] 1.6 km (7:37 / km) +30m 6:58 / km
shoes: Gosht12

12 PM

Run warm up/down 7:10 [1] 1.2 km (5:58 / km) +25m 5:25 / km
shoes: Gosht12

Orienteering Sprint intervals 22:50 [4] ** 5.0 km (4:34 / km) +80m 4:14 / km
spiked:27/28c shoes: Gosht12

4x4minutes of sprit interval, technicaly it was easy and that let me push faster than i thoughter , even more after this morning sprint in Torrox

1 PM

Run warm up/down 6:32 [1] 1.0 km (6:32 / km) +25m 5:48 / km

6 PM

Run 30:40 [2] 6.2 km (4:57 / km) +70m 4:41 / km
shoes: Gosht12

easy looking for some bread to eat at dinner

7 PM

S/C 5:00 [1]

Wednesday Mar 4, 2020 #

8 AM

Run (BBA) 21:20 [2] 4.3 km (4:58 / km) +25m 4:49 / km
shoes: Gosht12

10 AM

Run warm up/down 15:55 [1] 2.5 km (6:22 / km) +40m 5:54 / km
shoes: Gosht12

11 AM

Orienteering Sprint (Sprint) 16:23 [4] *** 3.03 km (5:24 / km) +130m 4:27 / km
spiked:15/17c shoes: Gosht12

Went all prety well, until i reach a place where the map wasn´t good enought how to undersantd how menay levels there where.That was a trianing so i decided to don´t wasted too much time trying to find the control.The rest of all was funny and also demanding

Run warm up/down 9:12 [1] 1.4 km (6:34 / km) +30m 5:56 / km
shoes: Gosht12

5 PM

Run warm up/down 14:16 [1] 2.2 km (6:29 / km) +180m 4:36 / km
shoes: Gosht12

6 PM

Orienteering Sprint 21:20 [2] **** 3.8 km (5:37 / km) +50m 5:16 / km
spiked:21/22c shoes: Gosht12

Easy sprint just doing it at easy pace, the challenge was to stop 10 sec just after take a control and try to learn the next leg, and don´t need to look at the map until i reach the next one.Not easy in this hilly village with lots of stairs.

Run 28:20 [2] 5.4 km (5:15 / km) +25m 5:08 / km
shoes: Gosht12

Going back to the acomodation after the course

8 PM

S/C 8:00 [1]

Tuesday Mar 3, 2020 #

10 AM

Run 1:02:44 [3] 13.84 km (4:32 / km) +180m 4:15 / km
shoes: Gosht12

Really tired after a bad night

Monday Mar 2, 2020 #

8 AM

Run (BBA) 31:21 [1] 6.38 km (4:55 / km) +80m 4:37 / km
shoes: Gosht12

3 PM

Run 20:10 [1] 4.12 km (4:54 / km) +28m 4:44 / km
shoes: Gosht12

PreGym

S/C 12:00 [2]

S/C 1:00:00 [1]

Sunday Mar 1, 2020 #

10 AM

Orienteering long 2:24:56 [3] *** 24.1 km (6:01 / km) +812m 5:09 / km
spiked:29/31c shoes: BOLD9

Okey this one was the best one of all the weekend , alone all the time through my main forest feeling like another deer, also runing and doing some quality orienteering long run.I hope i could find more time to repeat this.All the way hopping to see wolfs like other times in this map (PEGUERINOS) but it is really hard.

« Earlier | Later »