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Training Log Archive: Alvarocasado

In the 31 days ending Oct 31, 2021:

activity # timemileskm+mload
  Indoor Aerobic14 16:40:08163.1
  Run40 15:11:30 120.25(7:35) 193.52(4:43) 1215264.2
  S/C25 8:09:0077.4
  Orienteering 4 4:00:18 21.28(11:18) 34.24(7:01) 108170 /93c75%91.9
  Orienteering Sprint12 3:15:37 30.97(6:19) 49.84(3:55) 338201 /229c87%127.7
  Trail1 1:30:21 11.17(8:06) 17.97(5:02) 54923.6
  Total81 48:46:54 183.66 295.57 3183271 /322c84%747.8
averages - sleep:7.6

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Sunday Oct 31, 2021 #

9 AM

Run warm up/down 20:38 [1] 2.65 km (7:47 / km) +26m 7:25 / km
ahr:125 max:140 shoes: Hoka Clifton7

10 AM

Orienteering race 41:50 intensity: (6:00 @3) + (31:50 @4) + (4:00 @5) **** 8.17 km (5:07 / km) +185m 4:36 / km
ahr:159 max:172 spiked:18/23c slept:6.7 shoes: BoldX

Running the lats leg with OTB, such a great experience and a frantastic club, i hope to come back to France to run with them more.
Race was nice, not really clean, the last part I made plenty of little mistakes, but overall a decent run.

https://www.livelox.com/Viewer/CNE-2021/Hommes?cla...

Run warm up/down 8:54 [1] 1.21 km (7:21 / km) +12m 7:00 / km
ahr:119 max:130 shoes: BoldX

8 PM

S/C 8:00 [1]

Saturday Oct 30, 2021 #

8 AM

Run warm up/down 17:34 [1] 3.2 km (5:29 / km) +25m 5:17 / km
ahr:127 max:134 slept:6.7 shoes: Slab XA amphib2

Tired not good sleep last night
9 AM

Orienteering Sprint race 14:35 intensity: (3:00 @3) + (10:35 @4) + (1:00 @5) ** 3.7 km (3:56 / km) +80m 3:33 / km
ahr:156 max:164 spiked:16/20c shoes: Slab XA amphib2

CF Sprint Q
Not focus at the beginning then doing great until I felt, I broke my compass and hit strong my hip. Got out of mental and made couple of stupids mistakes. I Hope do better this afternoon

Run warm up/down 7:00 [1] 1.0 km (7:00 / km) +4m 6:52 / km
ahr:127 max:133 shoes: Slab XA amphib2

3 PM

Run warm up/down 15:28 [1] 2.86 km (5:24 / km)
ahr:127 max:139 shoes: Slab XA amphib2

4 PM

Orienteering Sprint race 14:04 intensity: (30 @3) + (8:34 @4) + (5:00 @5) ** 4.1 km (3:26 / km) +40m 3:16 / km
ahr:156 max:170 spiked:19/22c shoes: Slab XA amphib2

CF Sprint F
Was a easy course overall, felt tired when was necesary to push harder but a decent run at the end, 3 little mistakes taking the routechoices, lossing around 20 sec. Super good environment with all the people cheering, i have had a really good time!

https://events.loggator.com/CF_Sprint_HE

Run warm up/down 7:42 [1] 1.09 km (7:04 / km) +8m 6:49 / km
ahr:126 max:133 shoes: Slab XA amphib2

Friday Oct 29, 2021 #

11 AM

Orienteering 1:10:15 [1] **** 8.64 km (8:08 / km) +287m 6:58 / km
ahr:126 max:144 spiked:15/20c slept:8.0 shoes: BoldX

Le caylar easy O, forest part with all those greens were dificult for me.
7 PM

S/C 12:00 [1]

Thursday Oct 28, 2021 #

7 AM

Run (BBA) 30:08 intensity: (28:30 @1) + (1:38 @2) 5.55 km (5:26 / km) +56m 5:10 / km
ahr:130 max:138 slept:8.7 shoes: Hoka Clifton7

9 AM

S/C 8:00 [1]

7 PM

Run warm up/down 20:08 intensity: (14:08 @1) + (4:00 @2) + (2:00 @3) 3.49 km (5:46 / km) +8m 5:42 / km
ahr:137 max:152 shoes: BoldX

Orienteering race (Night) 1:01:50 intensity: (10:00 @2) + (33:49 @3) + (15:00 @4) + (3:01 @5) **** 11.31 km (5:28 / km) +284m 4:52 / km
ahr:153 max:167 spiked:21/26c shoes: BoldX

CF Nuit 2021 Le caylar
Started 3 minutes late, first time in my life this happen to me. Haven’t seen right the hour and was waiting until the wrong hour.
Course was nice some easy controls but other ones tricky and more if it’s your first time en le caylar. Made a big mistake to control 19 , crossed through a dark green ands hen I went out of there no idea where I was.

https://www.livelox.com/Viewer/Championnat-de-Fran...

Run warm up/down 7:56 [1] 1.25 km (6:21 / km) +8m 6:10 / km
ahr:125 max:133 shoes: BoldX

Wednesday Oct 27, 2021 #

8 PM

Run 40:26 intensity: (36:26 @1) + (4:00 @2) 8.79 km (4:36 / km) +43m 4:29 / km
ahr:134 max:145 slept:7.6 shoes: Hoka Clifton7

After the travel from Madrid to Gironella.

Tuesday Oct 26, 2021 #

4 PM

Indoor Aerobic warm up/down 30:00 [1]
ahr:121 max:158 shoes: Hoka Clifton7

Run tempo 16:33 intensity: (49 @1) + (13 @2) + (36 @3) + (13:04 @4) + (1:51 @5) 5.02 km (3:18 / km)
ahr:159 max:174 slept:6.9 shoes: Hoka Clifton7

Thershold to maintain fitness until this weekend competition in France with OBT, really motivated

Indoor Aerobic warm up/down 15:00 [1]
ahr:121 max:136 shoes: Hoka Clifton7

6 PM

S/C 10:00 [1]

Monday Oct 25, 2021 #

4 PM

Indoor Aerobic 1:30:00 [1]
ahr:117 max:129 slept:5.0 shoes: Hoka Clifton7

Tired, yesterday’s sprints, flights and waking up early. Having an exam and all that university stuff
5 PM

S/C 45:00 [1]

Sunday Oct 24, 2021 #

8 AM

Run warm up/down 15:03 [1] 3.04 km (4:57 / km) +3m 4:56 / km
ahr:134 max:144 shoes: Salomon Confidence 3

9 AM

Orienteering Sprint race 10:35 intensity: (35 @3) + (8:00 @4) + (2:00 @5) *** 3.05 km (3:28 / km) +9m 3:25 / km
ahr:160 max:170 spiked:9/12c slept:7.5 shoes: Slab XA amphib2

KO Qualification
Not perfect race, 3 mistakes of taking the wrong routechoice.
13º by one sec, I deserved, I was tired and with some pain in my foot but I took the wrong choices anyway.

Run warm up/down 6:49 [1] 1.17 km (5:50 / km)
ahr:121 max:133 shoes: Salomon Confidence 3

1 PM

Run warm up/down 11:37 [1] 2.0 km (5:49 / km)
ahr:130 max:140 shoes: Slab XA amphib2

2 PM

Orienteering Sprint race 7:04 intensity: (1:30 @3) + (4:34 @4) + (1:00 @5) *** 2.12 km (3:20 / km) +12m 3:14 / km
ahr:155 max:169 spiked:8/9c shoes: Slab XA amphib2

KO for the not Qualified
Good runners in this not Qualified field, arrived the 2 after Arten, was fun and felt better tahn this morning, but enough for this sprint week.

Run warm up/down 7:00 [1] 1.1 km (6:22 / km)
ahr:120 max:136 shoes: Slab XA amphib2

Saturday Oct 23, 2021 #

9 AM

Run warm up/down 17:27 [1] 3.21 km (5:26 / km) +12m 5:20 / km
ahr:122 max:140 shoes: Slab XA amphib2

10 AM

Orienteering Sprint race 16:18 intensity: (3:00 @3) + (9:18 @4) + (4:00 @5) *** 4.2 km (3:53 / km) +65m 3:36 / km
ahr:158 max:170 spiked:14/16c slept:8.4 shoes: Slab XA amphib2

Slow beginning and without big confidence, handle the first half and made it through the park/not city part, after that speed and flow comes. Mistake of 10-15”, good enough how to pass to the A final.

Run warm up/down 7:00 [1] 1.12 km (6:15 / km) +8m 6:02 / km
ahr:122 max:136 shoes: Slab XA amphib2

1 PM

Run warm up/down 15:55 intensity: (12:00 @1) + (3:55 @2) 3.5 km (4:33 / km) +2m 4:32 / km
ahr:132 max:143 shoes: Hoka Clifton7

2 PM

Orienteering Sprint race 15:55 intensity: (10:00 @4) + (5:55 @5) *** 4.54 km (3:30 / km) +42m 3:21 / km
ahr:158 max:172 spiked:19/22c shoes: Slab XA amphib2

Started really well and felt like was running smooth. Then after spectator control I haven’t done the best routechoice to the control 10 (long one) I could have lost 15” and then in two more controls 5”.
Overall happy with the performance even more being tired and with sore legs.

Run warm up/down 8:47 [1] 1.5 km (5:51 / km) +5m 5:46 / km
ahr:126 max:135 shoes: Slab XA amphib2

7 PM

S/C 5:00 [1]

Friday Oct 22, 2021 #

10 AM

Orienteering Sprint 46:28 [1] *** 8.5 km (5:28 / km) +28m 5:23 / km
ahr:131 max:142 spiked:70/75c slept:8.7 shoes: Hoka Clifton7

Really fun training, first half without could see inside the circle aroun de control and have to specify by the control description. Second half 3 loops with routechoices, were good and also at low speed wasn’t clear at all which was the best one.
5 PM

Run 30:12 intensity: (25:12 @1) + (5:00 @2) 6.24 km (4:50 / km) +17m 4:47 / km
ahr:132 max:142 shoes: Salomon Confidence 3

6 PM

S/C 5:00 [1]

Thursday Oct 21, 2021 #

9 AM

Indoor Aerobic 1:20:00 [1]
ahr:111 max:195 slept:9.0 shoes: Hoka Clifton7

Went to a danish gym to don’t force the foot. The bodybuilder are funnier here
3 PM

Run warm up/down 23:19 [1] 4.1 km (5:41 / km) +2m 5:40 / km
ahr:120 max:135

4 PM

Orienteering Sprint intervals 18:03 intensity: (14:33 @4) + (3:30 @5) *** 5.25 km (3:26 / km) +16m 3:23 / km
ahr:157 max:167 spiked:18/20c

2x Mass start (~8’)
Made a big routechoice mistake in the first one and I lost the train, then caching some people who wasn’t pushing hard.
Second one better choices but still slow in the corners and túneles.
Legs where really tired, and wasn’t pushing hard, HR wasn’t high but legs could run faster after yesterdays knockouts. I’m nos used to run on hard surface and my hamstrings are done.
Forked and with plenty of routechoices, a training of the Finland team and they let us to do it with them, also British,Belgian and French guys

Run warm up/down 11:27 [1] 1.79 km (6:24 / km) +2m 6:22 / km
ahr:124 max:157

7 PM

S/C 5:00 [1]

Wednesday Oct 20, 2021 #

9 AM

Run warm up/down 15:44 [1] 2.72 km (5:47 / km) +2m 5:46 / km
ahr:119 max:132 shoes: Slab XA amphib2

10 AM

Orienteering Sprint 12:36 intensity: (2:00 @3) + (8:36 @4) + (2:00 @5) ** 3.6 km (3:30 / km) +10m 3:27 / km
ahr:157 max:168 spiked:10/12c shoes: Slab XA amphib2

KO Qualification
Made the 2 long routechoices wrong. Was easy overall but still hard to me see the right routechoices

Run warm up/down 6:30 [1] 1.2 km (5:25 / km) +2m 5:22 / km
ahr:126 max:137 shoes: Slab XA amphib2

11 AM

Run warm up/down 11:32 intensity: (9:32 @1) + (2:00 @2) 2.2 km (5:15 / km)
ahr:135 max:145 shoes: Hoka Clifton7

12 PM

Orienteering Sprint 7:54 intensity: (3:00 @4) + (4:54 @5) ** 2.36 km (3:21 / km) +3m 3:20 / km
ahr:159 max:170 spiked:10/12c shoes: Hoka Clifton7

KO 1/4
Again wrong routechoice to the 3rd control and 30 meters behind the group, then another mistake and again the same, couldn’t caught the group. Lesson learn, if not sure about the routechoice follow the group

Run warm up/down 6:00 [1] 1.2 km (5:00 / km)
ahr:125 max:135 shoes: Hoka Clifton7

1 PM

Run warm up/down 9:07 [1] 1.7 km (5:22 / km)
ahr:128 max:134 shoes: Slab XA amphib2

2 PM

Orienteering Sprint 7:35 intensity: (2:00 @4) + (5:35 @5) ** 2.3 km (3:18 / km)
ahr:159 max:170 spiked:8/9c shoes: Slab XA amphib2

KO 1/2
Fast round, made all good routechoices, except one and I loss 5 sec, but anyway I couldn’t run faster how to win the guys of my round.

Run warm up/down 6:22 [1] 1.22 km (5:13 / km) +2m 5:11 / km
ahr:126 max:145 shoes: Slab XA amphib2

5 PM

S/C 12:00 [1]

Tuesday Oct 19, 2021 #

9 AM

Note

Sprint training camp to Denmark for WOC2022 with HALDEN SK
4 PM

Run warm up/down 13:46 [1] 2.48 km (5:32 / km) +21m 5:19 / km
ahr:150 max:174 shoes: Hoka Clifton7

Fly day, I woke up at 4:30 :)

Orienteering Sprint intervals 24:30 intensity: (2:00 @2) + (6:00 @3) + (14:30 @4) + (2:00 @5) ** 6.12 km (4:00 / km) +32m 3:54 / km
ahr:156 max:167 slept:5.0 shoes: Slab XA amphib2

4x4’-7’(1’)
Forgot to push the bottom in the first one
Threshold effort
Sprint technique is so bad, have done plenty of mistakes at the beginning, then with more flow

Run warm up/down 5:04 [1] 0.95 km (5:20 / km)
ahr:128 max:161 shoes: Slab XA amphib2

7 PM

S/C 12:00 [1]

Monday Oct 18, 2021 #

3 PM

Indoor Aerobic 1:20:00 [1]
ahr:116 max:128 slept:6.4

5 PM

S/C 40:00 [1]

Sunday Oct 17, 2021 #

10 AM

Indoor Aerobic long 2:00:00 intensity: (1:40:00 @1) + (20:00 @2)
ahr:126 max:174 slept:8.7 shoes: Hoka Clifton7

10x5'(5')
More resistance in the 5' and then normal the other one, to have some kind of variation during the 2 hours.

Saturday Oct 16, 2021 #

11 AM

Run warm up/down 35:15 intensity: (32:15 @1) + (3:00 @2) 6.4 km (5:31 / km) +29m 5:23 / km
ahr:130 max:140 shoes: Hoka Clifton7

Run race 15:30 intensity: (17 @1) + (10 @2) + (9 @3) + (43 @4) + (14:11 @5) 4.81 km (3:13 / km) +50m 3:04 / km
ahr:167 max:178 slept:8.3 shoes: Slab XA amphib2

Cross Carlos 3
4º
Started in the middle of the group and ran faster to catch up the leaders
Happy with my run

Run warm up/down 10:00 intensity: (2:11 @1) + (7:17 @2) + (32 @3) 1.99 km (5:01 / km)
ahr:136 max:144 shoes: Slab XA amphib2

6 PM

S/C 10:00 [1]

Friday Oct 15, 2021 #

11 AM

Indoor Aerobic (Elliptical) 1:00:00 intensity: (45:00 @1) + (15:00 @2)
ahr:129 max:142 slept:8.0 shoes: Hoka Clifton7

1 PM

S/C 40:00 [1]

Thursday Oct 14, 2021 #

4 PM

Run warm up/down 22:44 intensity: (18:44 @1) + (4:00 @2) 4.52 km (5:02 / km) +28m 4:53 / km
ahr:132 max:140 shoes: Hoka Clifton7

5 PM

Run intervals 20:35 intensity: (4:00 @3) + (14:35 @4) + (2:00 @5) 6.1 km (3:22 / km)
ahr:153 max:159 slept:8.2 shoes: Hoka Clifton7

3x1500(500)

3:18-3:17-3:15

Threshold effort the 500 under 4:00 pace. Legs and heart well, foot meh and stomach not as good as i would like it to be.

Run warm up/down 10:11 intensity: (9:11 @1) + (1:00 @2) 2.3 km (4:26 / km)
ahr:133 max:142 shoes: Hoka Clifton7

6 PM

S/C 7:00 [1]

Wednesday Oct 13, 2021 #

4 PM

Indoor Aerobic 1:30:00 [1]
ahr:115 max:129 slept:7.2 shoes: Hoka Clifton7

5 PM

S/C 30:00 [1]

Tuesday Oct 12, 2021 #

11 AM

Run 1:07:09 intensity: (7:44 @1) + (19:54 @2) + (12:39 @3) + (12:52 @4) + (14:00 @5) 16.61 km (4:03 / km) +64m 3:58 / km
ahr:149 max:180 slept:8.3

12 PM

S/C 10:00 [1]

Monday Oct 11, 2021 #

3 PM

Indoor Aerobic 1:30:00 [1]
ahr:115 max:130 slept:7.0

5 PM

S/C 40:00 [1]

Sunday Oct 10, 2021 #

10 AM

Indoor Aerobic (Elliptical) 2:00:00 intensity: (1:55:23 @1) + (3:35 @2) + (1:02 @3)
ahr:121 max:148 slept:8.0 shoes: Hoka Clifton7

Saturday Oct 9, 2021 #

11 AM

Indoor Aerobic 45:00 [1]
ahr:118 max:126

5 PM

Run warm up/down 13:14 intensity: (7:14 @1) + (5:00 @2) + (1:00 @3) 2.83 km (4:41 / km) +62m 4:13 / km
ahr:138 max:145 shoes: Slab XA amphib2

6 PM

Run intervals 23:11 intensity: (1:00 @2) + (4:00 @3) + (11:11 @4) + (7:00 @5) 6.5 km (3:34 / km) +100m 3:19 / km
ahr:156 max:183 shoes: Slab XA amphib2

5x Grass loop (1')
Grass loop = 1.16km with +-20 of elevation
3:23-3:18-3:19-3:15-3:15

Started a bit fast and i struggle a lot with my legs, i felt so heavy, also stomach wasn't at the best moment, I got it done and that's what matters.
Foot wasn't bad during the run, haven't felt pain in any moment, only disconfort at the end on the cool down.

Run warm up/down 12:27 intensity: (7:27 @1) + (3:00 @2) + (1:00 @3) + (1:00 @4) 2.92 km (4:16 / km) +10m 4:12 / km
ahr:140 max:164 shoes: Slab XA amphib2

7 PM

S/C 7:00 [1]

Friday Oct 8, 2021 #

4 PM

Indoor Aerobic 1:15:00 intensity: (1:13:00 @1) + (2:00 @2)
ahr:120 max:134 slept:7.6 shoes: Hoka Clifton7

5 PM

S/C 45:00 [1]

Thursday Oct 7, 2021 #

8 AM

Indoor Aerobic (Elliptical) 1:30:08 intensity: (1:06:03 @1) + (9:05 @2) + (15:00 @3)
ahr:126 max:153 slept:7.2 shoes: Hoka Clifton7

5x3'(2')
Boring :)
6 PM

Indoor Aerobic warm up/down (Cycling) 10:00 [1]
ahr:63 max:79

7 PM

Indoor Aerobic warm up/down (Cycling) 5:00 [1]
ahr:69 max:79

S/C 10:00 intensity: (2:00 @2) + (5:00 @3) + (3:00 @4)
ahr:114 max:155 shoes: Hoka Clifton7

HIIT
10x45"(15")

S/C 10:00 [1]

Core and ankles

Wednesday Oct 6, 2021 #

5 PM

Run 1:00:57 intensity: (22:00 @1) + (30:57 @2) + (8:00 @3) 13.81 km (4:25 / km) +164m 4:10 / km
ahr:137 max:164 slept:8.0 shoes: Hoka Clifton7

Foot not that good, going to take a couple of days without impact. I think doing the key session of the week on grass and the rest of stuff on the elliptical
6 PM

S/C 20:00 [1]

Tuesday Oct 5, 2021 #

4 PM

Run warm up/down 20:00 intensity: (14:00 @1) + (6:00 @2) 4.1 km (4:53 / km) +83m 4:26 / km
ahr:138 max:149 shoes: Hoka Clifton7

5 PM

Run intervals 32:36 intensity: (4:00 @2) + (6:00 @3) + (17:36 @4) + (5:00 @5) 9.04 km (3:36 / km) +69m 3:28 / km
ahr:152 max:174 slept:7.0 shoes: Hoka Clifton7

4x5'(90")+4x30"(1')

3:16-3:26-3:13-3:20
2nd and 4rd were slower, not that much, i thinks gps lose a bit there, but it was also the uphill secction of the loop.
Stomach not that good, and also i have had some pain in my foot, don't know at all how to handle it. If terrain is irregular and with elevation and also fast running, it hurts.

Run warm up/down 18:04 intensity: (11:04 @1) + (4:00 @2) + (3:00 @3) 4.04 km (4:28 / km) +23m 4:21 / km
ahr:133 max:156 shoes: Hoka Clifton7

6 PM

S/C 10:00 [1]

Monday Oct 4, 2021 #

5 PM

Run 45:48 intensity: (20:00 @1) + (20:00 @2) + (5:48 @3) 10.42 km (4:24 / km) +65m 4:16 / km
ahr:134 max:154 slept:7.1 shoes: Hoka Clifton7

6 PM

S/C 50:00 [1]

Sunday Oct 3, 2021 #

11 AM

Trail long 1:30:21 intensity: (40:00 @1) + (39:21 @2) + (10:00 @3) + (1:00 @4) 17.97 km (5:02 / km) +549m 4:22 / km
ahr:131 max:153 slept:9.0 shoes: Salomon Sense Ride 3

Under the rain, fett the foot a bit weird after yesterday's rocky night-o orienteering.
Also is my birthday
6 PM

S/C 20:00 [1]

Saturday Oct 2, 2021 #

8 AM

Run (BBA) 32:21 intensity: (18:44 @1) + (6:13 @2) + (6:00 @3) + (24 @4) + (1:00 @5) 7.39 km (4:23 / km) +71m 4:11 / km
ahr:134 max:169 shoes: Hoka Clifton7

5x12" Stride
Flet a bit congested, but legs were fresh
8 PM

Orienteering (Night) 1:06:23 intensity: (46:23 @1) + (15:00 @2) + (5:00 @3) ***** 6.12 km (10:51 / km) +326m 8:34 / km
ahr:131 max:165 spiked:16/24c shoes: BoldX

#1
Haven't done night-o in a while, and the green forest, lots of rocks and slow speed have done it even a harder task to keep the direction, you can see in the track. But was good to start doing night-o in Madrid now that i almost know all the masps pretty well is the best way to improve my orienteering skills. I'm going to count all the nigh-o session until TioMila, and try to do at least 1 each 2 weeks, and one orienteering session per week

Friday Oct 1, 2021 #

5 PM

Run 50:20 intensity: (34:20 @1) + (12:00 @2) + (4:00 @3) 11.19 km (4:30 / km) +131m 4:15 / km
ahr:139 max:172 slept:7.6 shoes: Hoka Clifton7

With Hector, really nice company, good trainmate :)
Foot don't disturb too much, just in some specific moments
6 PM

S/C 18:00 [1]

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