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Training Log Archive: Alvarocasado

In the 31 days ending May 31, 2021:

activity # timemileskm+mload
  Run25 14:51:32 123.99(7:11) 199.54(4:28) 2395269.8
  Orienteering 15 13:18:24 77.99(10:14) 125.51(6:22) 4754238 /288c82%342.4
  S/C20 9:22:0084.3
  Indoor Aerobic1 1:20:0027.8
  Orienteering Sprint1 1:03:19 7.08(8:56) 11.4(5:33) 10422 /34c64%24.1
  Trail3 48:30 4.65(10:26) 7.48(6:29) 2569.0
  Total59 40:43:45 213.71 343.93 7508260 /322c80%757.3
averages - sleep:7.8

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Thursday May 27, 2021 #

Note
(sick)

Mononucleosis, how unlucky I can be, I’ll tell you 9/10

Wednesday May 26, 2021 #

10 AM

Run 54:21 intensity: (20:00 @1) + (27:21 @2) + (7:00 @3) 12.06 km (4:30 / km) +179m 4:12 / km
ahr:140 max:155 slept:7.6 shoes: Hoka Clifton7

11 AM

S/C 30:00 [1]

Tuesday May 25, 2021 #

11 AM

Run warm up/down 21:07 intensity: (13:07 @1) + (4:00 @2) + (4:00 @3) 3.44 km (6:09 / km) +81m 5:30 / km
ahr:148 max:171 slept:8.4 shoes: BOLD9

Orienteering tempo 30:14 intensity: (1:00 @2) + (5:00 @3) + (22:14 @4) + (2:00 @5) *** 4.86 km (6:13 / km) +209m 5:07 / km
ahr:153 max:170 spiked:11/14c shoes: BOLD9

Good training overall, couple of small mistakes 20 sec each, tricky and nice course, legs were tired and I couldn't felt I was running at a decent speed, now time to recover for the weekend.

Run warm up/down 10:01 intensity: (4:01 @1) + (3:45 @2) + (2:15 @3) 1.35 km (7:26 / km) +84m 5:39 / km
ahr:134 max:151 shoes: IROCK3

8 PM

S/C 15:00 [1]

Monday May 24, 2021 #

11 AM

Run long 1:33:49 intensity: (14:47 @1) + (39:28 @2) + (34:02 @3) + (5:11 @4) + (21 @5) 23.17 km (4:03 / km) +304m 3:48 / km
ahr:145 max:166 slept:9.0 shoes: Hoka Clifton7

Some longer after yesterday’s sickness
6 PM

S/C 45:00 [1]

Sunday May 23, 2021 #

Note
slept:10.5 (sick) (rest day)

Headeache, not a good idea train today.

Saturday May 22, 2021 #

9 AM

Orienteering 1:17:34 intensity: (47:34 @1) + (25:00 @2) + (5:00 @3) * 11.74 km (6:36 / km) +479m 5:29 / km
ahr:135 max:173 spiked:19/20c slept:8.0 shoes: IROCK3

I have organiced a orienteering training

Friday May 21, 2021 #

11 AM

Run 20:38 intensity: (12:00 @1) + (5:38 @2) + (3:00 @3) 4.25 km (4:51 / km) +60m 4:32 / km
ahr:142 max:152 slept:8.2 shoes: Nike Infinity React

12 PM

Run tempo 13:23 intensity: (2:00 @3) + (8:23 @4) + (3:00 @5) 4.01 km (3:20 / km) +33m 3:12 / km
ahr:154 max:166 shoes: Nike Infinity React

Run warm up/down 22:00 intensity: (6:00 @1) + (8:00 @2) + (8:00 @3) 4.53 km (4:51 / km) +60m 4:33 / km
ahr:136 max:160 shoes: Nike Infinity React

6 PM

Run 20:04 intensity: (18:56 @1) + (43 @2) + (25 @3) 4.59 km (4:22 / km) +41m 4:11 / km
ahr:126 max:139

7 PM

S/C 45:00 [1]

Thursday May 20, 2021 #

10 AM

Run intervals 57:36 intensity: (17:36 @1) + (15:00 @2) + (10:00 @3) + (9:00 @4) + (6:00 @5) 13.3 km (4:20 / km) +111m 4:10 / km
ahr:138 max:168 slept:6.9 shoes: Nike Infinity React

WU+3x(3' at 3:30 pace+ 2' 3:00 pace)2'+CD
Las one 2' at 3:30, I forgot about it and i have done a 2' :(
7 PM

S/C 8:00 [1]

Wednesday May 19, 2021 #

1 PM

Indoor Aerobic intervals 1:20:00 intensity: (28:00 @1) + (12:00 @2) + (40:00 @3)
ahr:123 max:154 slept:5.8 shoes: Salomon Confidence 3

4x10'(2')
6 PM

S/C intervals 25:00 [1]

Core, ankle and hip

Tuesday May 18, 2021 #

5 PM

Orienteering 53:42 intensity: (8:04 @1) + (21:37 @2) + (21:39 @3) + (1:23 @4) + (59 @5) ** 9.13 km (5:53 / km) +350m 4:56 / km
ahr:142 max:171 spiked:18/19c slept:7.4 shoes: BOLD9

7 PM

S/C 8:00 [1]

Monday May 17, 2021 #

7 AM

Run (BBA) 29:09 intensity: (28:19 @1) + (25 @2) + (25 @3) 6.34 km (4:36 / km) +68m 4:22 / km
ahr:123 max:140 slept:8.1 shoes: Hoka Clifton7

Easy days ahead
11 AM

S/C 1:00:00 [1]

Sunday May 16, 2021 #

10 AM

Orienteering warm up/down 19:54 intensity: (7:54 @1) + (10:00 @2) + (2:00 @3) ** 3.56 km (5:35 / km) +70m 5:05 / km
ahr:143 max:153 spiked:7/8c slept:8.0 shoes: BOLD9

11 AM

Orienteering intervals 1:15:27 intensity: (5:27 @1) + (6:00 @2) + (12:00 @3) + (30:00 @4) + (22:00 @5) **** 12.24 km (6:10 / km) +559m 5:01 / km
ahr:154 max:205 spiked:25/37c shoes: BOLD9

Intervals
Running through paths or forest up to the triangle, rest1' and down doing orienteering, rest 1' and up again. Wasn't easy to do good orienteering with high HR and beeing tired from the uphill, in the first 2 intervals made couple of big mistakes and 2 freetouches, but the managed to run better and control my mental dn know when to push and when to slow down, that was the purpose of thios training, really happy with it. I suffer a lot all the way, but i enjoyed each second.

https://drive.google.com/file/d/1N2EO38iqtQ9XsQ8uq...
12 PM

Orienteering warm up/down 6:14 intensity: (2:14 @1) + (3:00 @2) + (1:00 @3) * 1.2 km (5:12 / km) +16m 4:52 / km
ahr:142 max:169 spiked:2/2c shoes: BOLD9

Saturday May 15, 2021 #

9 AM

Orienteering 1:08:04 intensity: (11:28 @1) + (35:24 @2) + (20:01 @3) + (1:05 @4) + (6 @5) *** 9.91 km (6:52 / km) +470m 5:33 / km
ahr:140 max:165 spiked:31/34c slept:8.1 shoes: BOLD9

Easy O, with plenty of short legs in a relevant terrain for the first test races for WOC. Felt well, no heavy legs at all.
5 PM

Orienteering 1:00:47 intensity: (15:39 @1) + (36:04 @2) + (8:10 @3) + (45 @4) + (9 @5) *** 10.57 km (5:45 / km) +312m 5:01 / km
ahr:137 max:167 spiked:14/16c shoes: BOLD9

Long legs, compass training, enjoying a lot the forest and seeing plenty of animal, i hate madrid and i love this place.
7 PM

S/C 5:00 [1]

Friday May 14, 2021 #

10 AM

Trail warm up/down 11:24 [2] 1.37 km (8:20 / km) +159m 5:16 / km
ahr:140 max:158 shoes: BOLD9

Orienteering intervals 58:44 intensity: (6:44 @1) + (6:08 @2) + (20:27 @3) + (18:53 @4) + (6:32 @5) *** 9.11 km (6:27 / km) +341m 5:26 / km
ahr:152 max:197 spiked:24/29c slept:8.2 shoes: BOLD9

5x1.5kms(2'-4')

Felt good, but some disconfrot in my ankle, good orienteering overall, but couple of 1' mistakes, enjoyed a lot the traning and the wet forest.

Run warm up/down 3:04 [1] 0.55 km (5:36 / km) +6m 5:19 / km
ahr:116 max:131 shoes: BOLD9

4 PM

Orienteering 47:56 intensity: (15:00 @1) + (20:56 @2) + (12:00 @3) *** 7.54 km (6:21 / km) +283m 5:21 / km
ahr:144 max:181 spiked:21/26c shoes: BOLD9

Nice easy O, doing loops, it look like i have used one group of rocks as center of the loops in half of the training and the other half other group of rocks, mitakes were made. really nice forest, becoming a real orienteering little bt little, feeling better runinig through the forest.
7 PM

S/C 8:00 [1]

Thursday May 13, 2021 #

7 AM

Run (BBA) 28:42 intensity: (12:00 @1) + (14:42 @2) + (2:00 @3) 6.34 km (4:32 / km) +69m 4:18 / km
ahr:137 max:160 slept:7.4 shoes: Hoka Clifton7

10 AM

S/C 50:00 [1]

7 PM

Trail 22:51 [1] 4.04 km (5:40 / km) +46m 5:21 / km
ahr:130 max:140 shoes: Salomon Sense Ride 3

With bro after travel

Wednesday May 12, 2021 #

10 AM

Run 53:43 intensity: (26:50 @1) + (22:38 @2) + (3:43 @3) + (32 @4) 12.11 km (4:26 / km) +200m 4:06 / km
ahr:133 max:159 slept:8.0 shoes: Hoka Clifton7

Legs felt well, rest of the body tired as hell, have some usual disconfort in my operated ankle.
12 PM

S/C 10:00 [1]

Tuesday May 11, 2021 #

10 AM

Run warm up/down 18:06 intensity: (7:00 @1) + (11:06 @2) 4.16 km (4:21 / km) +47m 4:07 / km
ahr:138 max:146 slept:7.8 shoes: Nike Infinity React

11 AM

Run intervals 32:21 intensity: (4:21 @2) + (10:00 @3) + (14:00 @4) + (4:00 @5) 8.34 km (3:53 / km) +128m 3:36 / km
ahr:152 max:168 shoes: Nike Infinity React

8x(1'(jog down)) (3')+3000 treshold

3:18-3:20-3:21-3:20-3:19-3:20-3:16-3:15
3000 at 3:21min/km

The hill have 15 meters of elevation per hill, started with less incline and progresive it get steeper.
Felt like shit at the beggining and after all the hill i though i wasn't able to run the 3000 under 3:30, but legs work a lot better running at steady pace than at fast and explosive one. Will work on hills the next couple of weeks, test races are steep as well.

Run warm up/down 11:29 intensity: (5:00 @1) + (4:00 @2) + (2:00 @3) + (29 @4) 2.82 km (4:04 / km) +11m 4:00 / km
ahr:138 max:160 shoes: Nike Infinity React

I was late to an online class.
6 PM

S/C 25:00 [1]

Core, hipp and ankles.

Monday May 10, 2021 #

11 AM

Run 40:49 intensity: (30:49 @1) + (8:00 @2) + (2:00 @3) 8.77 km (4:39 / km) +87m 4:26 / km
ahr:138 max:156 slept:7.2 shoes: Hoka Clifton7

Legs are heavy from the forest
12 PM

S/C 1:00:00 [1]

Sunday May 9, 2021 #

7 AM

Run (BBA) 12:24 [1] 2.29 km (5:25 / km) +16m 5:14 / km
ahr:129 max:134 slept:7.0 shoes: IROCK3

10 AM

Run warm up/down 22:25 intensity: (15:25 @1) + (7:00 @2) 4.0 km (5:36 / km) +55m 5:15 / km
ahr:134 max:144 shoes: BOLD9

Orienteering tempo 32:08 intensity: (10:00 @3) + (19:08 @4) + (3:00 @5) *** 4.77 km (6:45 / km) +238m 5:24 / km
ahr:156 max:186 spiked:15/17c shoes: BOLD9

Could push really hard
Was doing a nice course until the las the control, green area with plenty of cliffs that wasn’t painted in the map, and with almost no energy left pass through the area become a really though task.
Happy to be able to do orienteering again.

O need time to retake the orienteering routines and all the little things that are important for a good performance.

Run warm up/down 9:42 [1] 1.68 km (5:46 / km) +17m 5:30 / km
ahr:131 max:134 shoes: BOLD9

Saturday May 8, 2021 #

8 AM

Run (BBA) 15:49 [1] 3.0 km (5:16 / km) +53m 4:50 / km
ahr:124 max:141 slept:7.1 shoes: IROCK3

11 AM

Orienteering warm up/down 32:44 [2] ** 5.08 km (6:27 / km) +118m 5:47 / km
ahr:134 max:158 spiked:5/7c shoes: BOLD9

WU with map

Orienteering race 29:02 intensity: (30 @1) + (16 @2) + (5:08 @3) + (17:32 @4) + (5:36 @5) *** 4.76 km (6:06 / km) +157m 5:14 / km
ahr:159 max:200 spiked:11/15c shoes: BOLD9

Not flow, good run feeling tired and slow through the forest but was good to retake the intense forest trainings. I need to re-learn the skill to don’t get lost with high HR :)

Run 9:14 intensity: (8:10 @1) + (34 @2) + (21 @3) + (9 @4) 1.42 km (6:30 / km) +24m 6:00 / km
ahr:123 max:159

5 PM

Orienteering 52:54 intensity: (27:54 @1) + (20:00 @2) + (5:00 @3) **** 6.85 km (7:43 / km) +253m 6:31 / km
ahr:138 max:154 shoes: IROCK3

Easy with the map, trying to do right what I have don wrong this morning. But running easy is not the task that I need to improve.
8 PM

Orienteering (Night ) 43:30 intensity: (35:30 @1) + (8:00 @2) ***** 4.63 km (9:24 / km) +155m 8:03 / km
ahr:126 max:168 spiked:7/11c shoes: BOLD9

Where I was during those 40 minutes is a good question. I like the night but I need to train in it. Motivated to improve!

Friday May 7, 2021 #

7 AM

Run (BBA) 45:17 intensity: (38:17 @1) + (7:00 @2) 10.21 km (4:26 / km) +98m 4:14 / km
ahr:137 max:146 slept:7.0 shoes: Hoka Clifton7

Tired, orienteering weekend ahead, Aguiar da Beira :)
9 AM

S/C 10:00 [1]

Thursday May 6, 2021 #

10 AM

Run 31:14 intensity: (16:52 @1) + (10:04 @2) + (4:18 @3) 6.79 km (4:36 / km) +120m 4:14 / km
ahr:133 max:162 slept:8.0 shoes: Hoka Clifton7

Before gym
11 AM

S/C 1:00:00 [1]

6 PM

Run 21:05 intensity: (19:22 @1) + (1:23 @2) + (20 @3) 4.86 km (4:21 / km) +42m 4:10 / km
ahr:129 max:152 shoes: Hoka Clifton7

Wednesday May 5, 2021 #

9 AM

Run warm up/down 22:05 intensity: (9:00 @1) + (10:00 @2) + (3:05 @3) 5.0 km (4:25 / km) +84m 4:04 / km
ahr:139 max:147 slept:7.2 shoes: Nike Infinity React

10 AM

Run tempo 44:25 intensity: (4:00 @2) + (6:00 @3) + (30:00 @4) + (4:25 @5) 12.12 km (3:40 / km) +80m 3:33 / km
ahr:155 max:171 shoes: Nike Infinity React

8k tempo(3')+5x(1'(2'))
3:33-3:06-2:58-3:05-2:56-2:55
Have done it in the forest of Casa de Campo, half of the loop was clean and I could run it easly , but the other half was dirty with plenty of stiks and sawdust, what makes the path perfect for a orienteer because the running form was diferent each step to jump across the obstacles, not dirty enough how to loose too much speed.
Felt good and I reached the paces I wanted.

Run warm up/down 18:30 intensity: (7:00 @1) + (8:00 @2) + (3:00 @3) + (30 @4) 4.35 km (4:15 / km) +36m 4:05 / km
ahr:143 max:160 shoes: Nike Infinity React

7 PM

S/C 10:00 [1]

Tuesday May 4, 2021 #

11 AM

Run 1:08:17 intensity: (48:17 @1) + (15:00 @2) + (5:00 @3) 14.63 km (4:40 / km) +136m 4:28 / km
ahr:140 max:153 slept:7.9 shoes: Hoka Clifton7

With classmates, good company :)
5 PM

S/C 20:00 [1]

Easy core, ankles and hip movility

Monday May 3, 2021 #

8 AM

Run (BBA) 40:43 intensity: (25:43 @1) + (15:00 @2) 9.07 km (4:29 / km) +65m 4:20 / km
ahr:140 max:152 slept:8.0 shoes: Hoka Clifton7

11 AM

S/C 1:00:00 [1]

This stuff could be as hard as running

Sunday May 2, 2021 #

10 AM

Orienteering Sprint 26:14 intensity: (12:00 @1) + (2:14 @2) + (8:00 @3) + (4:00 @4) 5.2 km (5:03 / km) +59m 4:46 / km
ahr:142 max:164 spiked:9/18c slept:8.5 shoes: Salomon Confidence 3

WU+3xKnock out +CD
I don’t have the speed in my legs either the technique to read a sprint map. My last sprint training before this was in November and the last competition in 2020 March :)

Orienteering Sprint 37:05 intensity: (15:00 @1) + (5:00 @2) + (10:00 @3) + (7:05 @4) 6.2 km (5:59 / km) +45m 5:46 / km
ahr:138 max:163 spiked:13/16c shoes: Salomon Confidence 3

WU+2xMix relay+ CD
Felt tired and I have done mistakes at the beginning of the first run, no bigger than in the knock out but huge enough how to feel it embarrassing ;)
4 PM

S/C 8:00 [1]

Enough for this week, big improve!

Saturday May 1, 2021 #

10 AM

Trail warm up/down 9:39 [1] 1.5 km (6:25 / km) +43m 5:37 / km
ahr:130 max:140 slept:8.3 shoes: BOLD9

Orienteering long 1:49:30 intensity: (10:52 @1) + (26:58 @2) + (45:15 @3) + (23:32 @4) + (2:53 @5) *** 19.57 km (5:36 / km) +744m 4:42 / km
ahr:154 max:180 spiked:28/33c shoes: BOLD9

Long orienteerin in Peguerinos, it is always a pleasure. First half of hour felt tired, then better and better, moreover my left leg was really contracture hor longer i run, now is okey, was weird.

Trail warm up/down 4:36 [1] 0.57 km (8:08 / km) +9m 7:32 / km
ahr:130 max:135 shoes: BOLD9

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