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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Alvarocasado

In the 31 days ending Mar 31, 2022:

activity # timemileskm+mload
  Run51 28:04:41 221.05(7:37) 355.75(4:44) 3098384.8
  S/C26 10:35:0095.3
  Orienteering 5 6:28:17 38.18(10:10) 61.45(6:19) 260595 /127c74%148.8
  Indoor Aerobic4 4:05:1136.8
  Orienteering Sprint9 3:06:34 24.54(7:36) 39.5(4:43) 1015117 /184c63%101.5
  Trail1 2:01:30 13.08(9:17) 21.05(5:46) 95531.2
  Aquarunning 1 42:198.1
  Total86 55:03:32 296.86 477.75 7672212 /311c68%806.5
averages - sleep:8.4 rhr:34

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TuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeTh

Thursday Mar 31, 2022 #

12 PM

Indoor Aerobic 45:01 [1]
ahr:116 max:126 shoes: HOKA Clifton 8

162W

S/C 25:00 [1]

Wednesday Mar 30, 2022 #

4 PM

Indoor Aerobic 1:15:03 [1]
ahr:122 max:130 shoes: HOKA Clifton 8

160W
5 PM

S/C 50:00 [1]

Tuesday Mar 29, 2022 #

10 AM

Indoor Aerobic warm up/down 30:02 [1]
ahr:117 max:128 shoes: HOKA Clifton 8

155W avg

Run intervals 39:03 intensity: (8:23 @1) + (3:17 @2) + (6:23 @3) + (14:58 @4) + (6:02 @5) 10.16 km (3:51 / km)
ahr:147 max:165 shoes: Slab Pulsar

6000(3')+5x400(2')
19:53-3:19avg
1:06-1:03-1:04-1:03-1:02

Nothing wrong in the feet but will take the rest of the week indoor anyway

Indoor Aerobic warm up/down 20:04 [1]
ahr:127 max:132 shoes: HOKA Clifton 8

150W avg
7 PM

S/C 10:00 [1]

Monday Mar 28, 2022 #

4 PM

Indoor Aerobic 1:15:01 [1]
ahr:119 max:129 shoes: HOKA Clifton 8

165W avg
Feet meh, so is going to be a indoor week to be ok for the next week
5 PM

S/C 50:00 [1]

Sunday Mar 27, 2022 #

9 AM

Run warm up/down 24:58 [1] 4.2 km (5:57 / km) +40m 5:40 / km
shoes: Slab Pulsar

10 AM

Orienteering Sprint intervals 17:00 intensity: (2:00 @3) + (13:00 @4) + (2:00 @5) *** 3.76 km (4:31 / km) +130m 3:51 / km
ahr:130 max:166 spiked:17/22c slept:6.6 shoes: Slab Pulsar

2x mix relay

Really tricky village, having fun with the people and more with Tomas in the second one, we started toguether, he chose better routechoices at the beginning and me at the end.

Run warm up/down 19:45 [1] 2.2 km (8:59 / km) +44m 8:10 / km
shoes: Slab Pulsar

5 PM

Run 40:47 intensity: (35:47 @1) + (5:00 @2) 9.14 km (4:28 / km) +92m 4:15 / km
ahr:130 max:144 shoes: HOKA Clifton 8

7 PM

S/C 5:00 [1]

Saturday Mar 26, 2022 #

9 AM

Run warm up/down 22:32 [1] 4.3 km (5:14 / km) +80m 4:48 / km
shoes: Slab sense 8

10 AM

Orienteering Sprint 11:02 intensity: (32 @2) + (2:00 @3) + (7:00 @4) + (1:30 @5) **** 3.0 km (3:41 / km) +40m 3:27 / km
ahr:155 max:163 spiked:11/13c slept:8.0 shoes: Slab sense 8

Qualification
The tunnel wasn't totaly clear for me while i was running and i went into it and ran it until the other open spot, a 300m twice, bad bad.

Run warm up/down 26:20 intensity: (15:00 @1) + (5:20 @2) + (6:00 @3) 4.71 km (5:35 / km) +60m 5:15 / km
shoes: Slab sense 8

11 AM

Orienteering Sprint 9:56 intensity: (1:56 @2) + (2:00 @3) + (5:00 @4) + (1:00 @5) ***** 2.25 km (4:25 / km) +50m 3:58 / km
ahr:153 max:161 13c shoes: Slab sense 8

1/4KO
Really trick, Runners choice
12 PM

Run warm up/down 7:05 [1] 1.13 km (6:16 / km) +30m 5:32 / km
shoes: Slab sense 8

4 PM

Run warm up/down 25:25 [1] 4.12 km (6:10 / km) +59m 5:45 / km
shoes: Slab Pulsar

5 PM

Orienteering Sprint 7:23 intensity: (1:48 @3) + (4:00 @4) + (1:35 @5) ***** 1.9 km (3:53 / km) +30m 3:36 / km
ahr:155 max:162 spiked:11/12c shoes: Slab Pulsar

1/2KO
All good except the 3rd control, +90", couldn't understand the place and i got stressed and ran without think

Run warm up/down 20:50 [1] 3.6 km (5:47 / km) +40m 5:29 / km
shoes: Slab Pulsar

6 PM

Orienteering Sprint 9:30 intensity: (1:00 @3) + (6:30 @4) + (2:00 @5) **** 2.45 km (3:53 / km) +24m 3:42 / km
ahr:155 max:163 spiked:15/17c shoes: Slab Pulsar

Final KO

1º
Running fast, all the time in the lead, and only made small mistakes, my lead was big enough how to don't let the group catched me up in those mistakes.

Run warm up/down 9:25 [1] 1.6 km (5:53 / km) +20m 5:32 / km
shoes: Slab Pulsar

8 PM

S/C 5:00 [1]

Friday Mar 25, 2022 #

8 AM

Note
rhr:33 slept:10.0 (sick)

Woke up with headache and weak, fuck, but HR was okey
6 PM

Orienteering Sprint 1:00:58 intensity: (27:58 @1) + (30:00 @2) + (3:00 @3) *** 9.57 km (6:22 / km) +272m 5:35 / km
ahr:135 max:150 spiked:30/35c shoes: HOKA Clifton 8

8 PM

S/C 5:00 [1]

Thursday Mar 24, 2022 #

7 AM

Run 30:06 intensity: (26:06 @1) + (4:00 @2) 6.62 km (4:33 / km) +67m 4:20 / km
ahr:128 max:144 slept:8.4 shoes: HOKA Clifton 8

4 PM

Run 42:09 intensity: (38:00 @1) + (4:09 @2) 8.63 km (4:53 / km) +63m 4:43 / km
ahr:164 max:188 shoes: HOKA Clifton 8

With the boys really good time
5 PM

S/C 50:00 [1]

Feeling a bit sick with headache

Wednesday Mar 23, 2022 #

7 AM

Run (BBA) 30:36 intensity: (24:36 @1) + (6:00 @2) 6.56 km (4:40 / km) +69m 4:26 / km
ahr:130 max:145 slept:8.2 shoes: HOKA Clifton 8

4 PM

Run warm up/down 20:26 [1] 4.1 km (4:59 / km) +40m 4:45 / km
ahr:128 max:139 shoes: IROCK 3

5 PM

Orienteering tempo 48:28 intensity: (5:00 @1) + (5:00 @2) + (30:28 @3) + (8:00 @4) ** 10.53 km (4:36 / km) +208m 4:11 / km
ahr:145 max:155 spiked:19/21c shoes: IROCK 3

5x2k tempo orienteering (1' aprox)
In Casa de Campo

Run warm up/down 7:00 intensity: (5:00 @1) + (2:00 @2) 1.37 km (5:07 / km) +30m 4:36 / km
ahr:133 max:154 shoes: IROCK 3

6 PM

S/C 10:00 [1]

Tuesday Mar 22, 2022 #

10 AM

Run warm up/down 28:31 [1] 5.7 km (5:00 / km) +38m 4:50 / km
ahr:122 max:141 shoes: HOKA Clifton 8

11 AM

Run intervals 32:17 intensity: (2:02 @1) + (4:53 @2) + (5:04 @3) + (12:36 @4) + (7:42 @5) 8.63 km (3:44 / km)
ahr:142 max:164 shoes: ASICS Hyper Speed

8x1000(1') Threshold

3:11-3:12-3:11-3:11-3:07-3:08-3:06-3:04
Feeling good,I was able to push a lot harder, but that wasn't the plan

Run warm up/down 12:31 intensity: (10:31 @1) + (2:00 @2) 2.5 km (5:00 / km)
ahr:126 max:164 shoes: HOKA Clifton 8

5 PM

Run 42:25 intensity: (37:25 @1) + (5:00 @2) 8.78 km (4:50 / km) +95m 4:35 / km
ahr:128 max:140 shoes: HOKA Clifton 8

With Ana
6 PM

S/C 10:00 [1]

Monday Mar 21, 2022 #

4 PM

Run 59:50 intensity: (53:50 @1) + (6:00 @2) 12.17 km (4:55 / km) +122m 4:41 / km
ahr:128 max:140 slept:6.9 shoes: HOKA Clifton 8

Before strength
5 PM

S/C 50:00 [1]

Sunday Mar 20, 2022 #

9 AM

Run warm up/down 21:33 [1] 4.15 km (5:12 / km) +60m 4:51 / km
ahr:130 max:140 shoes: HOKA Clifton 8

10 AM

Orienteering Sprint race 18:32 intensity: (1:00 @2) + (8:32 @3) + (8:00 @4) + (1:00 @5) ** 4.92 km (3:46 / km) +100m 3:25 / km
ahr:154 max:162 spiked:15/16c slept:8.0 shoes: ASICS Hyper Speed

Horrible course, the place wasn't that bad but it was setter as a shit.

Run warm up/down 17:52 [1] 3.18 km (5:37 / km) +40m 5:17 / km
ahr:132 max:152 shoes: HOKA Clifton 8

5 PM

Run 40:04 intensity: (36:04 @1) + (4:00 @2) 8.52 km (4:42 / km) +77m 4:30 / km
ahr:130 max:142 shoes: HOKA Clifton 8

6 PM

S/C 12:00 [1]

Saturday Mar 19, 2022 #

10 AM

Orienteering long 2:04:12 intensity: (54:12 @1) + (50:00 @2) + (20:00 @3) *** 20.38 km (6:06 / km) +917m 4:58 / km
ahr:138 max:151 spiked:38/41c slept:8.3 shoes: BoldX

Long-O in San Rafael

Really nice day out in the woods, running smooth and enjoying a lot, looking forward to run more long O intervals.

Friday Mar 18, 2022 #

8 AM

Run (BBA) 41:23 intensity: (31:10 @1) + (3:48 @2) + (3:25 @3) + (2:00 @4) + (1:00 @5) 8.65 km (4:47 / km) +183m 4:20 / km
ahr:129 max:155 slept:8.1 shoes: HOKA Clifton 8

10x14" hill
Grass and steep hill
4 PM

Run 30:05 [1] 6.2 km (4:51 / km) +35m 4:43 / km
ahr:126 max:140 shoes: HOKA Clifton 8

5 PM

S/C 20:00 [1]

Thursday Mar 17, 2022 #

7 AM

Run (BBA ) 40:28 intensity: (27:28 @1) + (13:00 @2) 8.83 km (4:35 / km) +104m 4:20 / km
ahr:129 max:143 slept:8.4 shoes: HOKA Clifton 8

4 PM

Run 48:45 intensity: (42:45 @1) + (6:00 @2) 10.05 km (4:51 / km) +79m 4:40 / km
ahr:128 max:143 shoes: HOKA Clifton 8

Almost poop myself, too much pineapple for lunch :)
6 PM

S/C 40:00 [1]

Wednesday Mar 16, 2022 #

4 PM

Run tempo 1:11:47 intensity: (12:30 @1) + (24:20 @2) + (25:57 @3) + (8:00 @4) + (1:00 @5) 18.22 km (3:56 / km)
ahr:141 max:157 slept:7.2 shoes: HOKA Clifton 8

2x15’(3’)+3x1’(1’)
3:38-3:30-3x3:00

There was still a lot of calima in the air and I was doing some research and reading about it and it isn’t good at all for pulmonary healthy, so straight to the treadmill
8 PM

S/C 10:00 [1]

Tuesday Mar 15, 2022 #

8 AM

Run (BBA) 56:33 intensity: (36:05 @1) + (20:28 @2) 12.06 km (4:41 / km) +115m 4:29 / km
ahr:129 max:143 slept:9.1 shoes: HOKA Clifton 8

With sand everywhere, it comes from the sahara
12 PM

S/C 20:00 [1]

5 PM

Run 30:27 intensity: (21:27 @1) + (8:00 @2) + (1:00 @3) 6.55 km (4:39 / km) +80m 4:23 / km
ahr:132 max:153 shoes: HOKA Clifton 8

Grass and with a buff in the face all the time, I'm a bit worried with this sand in the air.

Monday Mar 14, 2022 #

4 PM

Run 48:36 intensity: (30:36 @1) + (16:00 @2) + (2:00 @3) 10.12 km (4:48 / km) +159m 4:27 / km
ahr:133 max:146 slept:7.0 shoes: HOKA Clifton 8

Drawing
5 PM

S/C 45:00 [1]

Sunday Mar 13, 2022 #

10 AM

Run warm up/down 24:12 [1] 4.58 km (5:17 / km) +20m 5:10 / km
ahr:124 max:140 shoes: HOKA Clifton 8

11 AM

Orienteering race 33:35 intensity: (5:00 @3) + (23:35 @4) + (5:00 @5) **** 6.6 km (5:05 / km) +158m 4:33 / km
ahr:156 max:164 spiked:17/19c slept:8.6 shoes: IROCK 3

CC 2022 Middle-Chasing start

Better performance than yerterday's race, i was really tired and i suffered a lot running through the bushes. I ran with a german and finish guy, they were pushing really hard to control 4, and i overpushed in that leg, so i didn't know at all were i was (90"), after that a little pararel mistake and then almost clean race, i was trying to gain some seconds with the technique becouse my speed was as fast as a turtle.
12 PM

Run warm up/down 11:08 [1] 1.74 km (6:24 / km) +12m 6:11 / km
ahr:122 max:133 shoes: HOKA Clifton 8

Saturday Mar 12, 2022 #

Event: Costa Calida 2022
 
10 AM

Run warm up/down 33:21 [1] 5.55 km (6:01 / km) +55m 5:44 / km
ahr:128 max:143 shoes: HOKA Clifton 8

11 AM

Orienteering race 1:41:32 intensity: (15:00 @1) + (30:00 @2) + (41:32 @3) + (15:00 @4) *** 14.44 km (7:02 / km) +660m 5:43 / km
ahr:144 max:157 23c slept:8.1 shoes: IROCK 3

CC 2022 Long

Disaster
I started without any kind of focus, i was worried for my calf, but it was only pain after a hard massage. I was taking a direction and only running, not thinking. Anyway my legs were done, the terrain was shit (not gona lie) the course boring, almost all the time the same kind of legs, and if you loose the motivation it become a thought task to finish.
12 PM

Run warm up/down 6:02 [1] 0.8 km (7:32 / km) +10m 7:06 / km
ahr:120 max:134 shoes: HOKA Clifton 8

5 PM

Orienteering Sprint race 18:28 intensity: (2:00 @3) + (13:28 @4) + (3:00 @5) ** 4.45 km (4:09 / km) +95m 3:45 / km
ahr:152 max:163 spiked:18/19c shoes: Slab sense 8

CC 2022 Sprint

Empty, I have done small mistakes but good perfonamnce overall, my freshness wasn't optimal, i was completely dead, but i pushed as much as i could

Run warm up/down 14:34 [1] 2.53 km (5:45 / km) +12m 5:37 / km
ahr:125 max:140 slept:8.2 shoes: Slab Pulsar

6 PM

Run warm up/down 8:58 [1] 1.36 km (6:36 / km)
ahr:118 max:138 shoes: Slab sense 8

Friday Mar 11, 2022 #

11 AM

Run 32:15 [1] 6.34 km (5:05 / km) +66m 4:50 / km
ahr:122 max:144 slept:9.0 (rest day) shoes: HOKA Clifton 8

Really painfull calf, looking for a fisio before CC, i though it was going to improve after all those massages and stuff

S/C 8:00 [1]

Thursday Mar 10, 2022 #

7 AM

Run (BBA) 45:21 intensity: (27:21 @1) + (12:00 @2) + (2:00 @3) + (2:00 @4) + (2:00 @5) 10.13 km (4:29 / km) +92m 4:17 / km
ahr:134 max:160 rhr:36 slept:8.2 shoes: HOKA Clifton 8

With 8x15" stride
Tight calf
12 PM

Note

3er infiltration
7 PM

S/C 5:00 [1]

Wednesday Mar 9, 2022 #

3 PM

Run 1:00:07 intensity: (43:07 @1) + (15:00 @2) + (2:00 @3) 13.06 km (4:36 / km) +148m 4:22 / km
ahr:131 max:144 rhr:34 slept:7.8 shoes: HOKA Clifton 8

4 PM

S/C 40:00 [1]

Tuesday Mar 8, 2022 #

10 AM

Run warm up/down 22:31 intensity: (20:31 @1) + (2:00 @2) 4.69 km (4:48 / km) +30m 4:39 / km
ahr:122 max:148 shoes: HOKA Clifton 8

11 AM

Run intervals 38:59 intensity: (10:00 @1) + (5:00 @2) + (5:59 @3) + (15:00 @4) + (3:00 @5) 9.36 km (4:10 / km)
ahr:143 max:163 shoes: Slab Pulsar

4x1000(1')+8x500(90")

3:13-3:10-3:09-3:07
1:30-1:22-1:25-1:25-1:24-1:24-1:24-1:23

Run warm up/down 13:10 [1] 2.35 km (5:36 / km)
ahr:125 max:163 shoes: Sense Ride 4

5 PM

Run 38:10 intensity: (18:10 @1) + (20:00 @2) 8.84 km (4:19 / km) +92m 4:06 / km
ahr:137 max:148 shoes: HOKA Clifton 8

6 PM

S/C 15:00 [1]

Monday Mar 7, 2022 #

4 PM

Run 48:58 intensity: (33:58 @1) + (15:00 @2) 10.13 km (4:50 / km) +92m 4:37 / km
ahr:133 max:148 rhr:35 slept:8.2 shoes: HOKA Clifton 8

Meh
5 PM

S/C 50:00 [1]

Sunday Mar 6, 2022 #

10 AM

Trail long 2:01:30 intensity: (1:01:30 @1) + (40:00 @2) + (20:00 @3) 21.05 km (5:46 / km) +955m 4:42 / km
ahr:136 max:156 rhr:36 slept:7.6 shoes: Sense Ride 4

Saturday Mar 5, 2022 #

10 AM

Orienteering 1:20:30 intensity: (42:00 @1) + (20:30 @2) + (18:00 @3) *** 9.49 km (8:29 / km) +661m 6:17 / km
ahr:135 max:152 spiked:21/23c slept:7.4 shoes: IROCK 3

Abantos
Slope-O with 2 diamonds, the forest was dirty and wasn't easy to have a constant pace and to not fall aswell
5 PM

Run 30:31 intensity: (15:12 @1) + (14:26 @2) + (53 @3) 7.02 km (4:21 / km) +67m 4:09 / km
ahr:133 max:149 shoes: HOKA Clifton 8

6 PM

S/C 12:00 [1]

Friday Mar 4, 2022 #

7 AM

Run (BBA) 53:23 intensity: (41:23 @1) + (12:00 @2) 12.1 km (4:25 / km) +122m 4:12 / km
ahr:133 max:147 slept:9.0 shoes: HOKA Clifton 8

3 PM

Aquarunning 42:19 intensity: (30:19 @1) + (12:00 @2)
ahr:125 max:164

400 Aquarunning
800 normal swim

I thought it was a good idea to do some of this instead of more running.Of course without belt
5 PM

S/C 50:00 [1]

Thursday Mar 3, 2022 #

7 AM

Run (BBA) 31:27 intensity: (26:27 @1) + (5:00 @2) 7.03 km (4:28 / km) +69m 4:16 / km
ahr:131 max:145 rhr:32 slept:8.3 shoes: HOKA Clifton 8

4 PM

Run warm up/down 24:25 [1] 4.43 km (5:31 / km) +72m 5:06 / km
ahr:132 max:146 shoes: HOKA Clifton 8

5 PM

Orienteering Sprint intervals 33:45 intensity: (5:00 @1) + (5:00 @2) + (12:00 @3) + (8:00 @4) + (3:45 @5) *** 7.2 km (4:41 / km) +274m 3:56 / km
ahr:150 max:164 37c shoes: ASICS Hyper Speed

El Escorial

Tempo sprint 3,7kms in 14:47 (3')
5x Hill Sprint-O (2:30')

The hills were at top speed and trying to read right-left routechoices at a really high effort

Run warm up/down 8:26 [1] 1.44 km (5:51 / km) +4m 5:47 / km
ahr:133 max:167 shoes: ASICS Hyper Speed

Wednesday Mar 2, 2022 #

4 PM

Run 1:10:41 intensity: (51:41 @1) + (17:00 @2) + (2:00 @3) 15.44 km (4:35 / km) +168m 4:20 / km
ahr:133 max:150 rhr:33 slept:7.1 shoes: HOKA Clifton 8

With Pablo and Isaac
5 PM

S/C 30:00 [1]

Tuesday Mar 1, 2022 #

10 AM

Run warm up/down 26:34 intensity: (18:34 @1) + (8:00 @2) 6.06 km (4:23 / km) +48m 4:13 / km
ahr:129 max:138 slept:8.1 shoes: HOKA Clifton 8

11 AM

Run intervals 36:00 intensity: (4:00 @2) + (17:00 @3) + (15:00 @4) 10.6 km (3:24 / km)
ahr:154 max:162 shoes: ASICS Hyper Speed

3x10'(2')

3:23-3:19-3:16

Feeling not perfect but was okey after the huge week in Burgohondo. The rest was jogging faster than @4:00

Run warm up/down 15:54 intensity: (12:54 @1) + (3:00 @2) 3.42 km (4:39 / km)
ahr:128 max:145 shoes: HOKA Clifton 8

12 PM

S/C 8:00 [1]

Note

2nd infiltration for my feet, better than the first one.

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