Training Log Archive: Alvarocasado

Indoor Aerobic intervals (Elliptical ) 1:20:02
ahr:129 max:160 slept:7.1

Aquarunning intervals 1:01:14

Indoor Aerobic (Bike) 40:01 [1]

S/C 10:00 [1]

Indoor Aerobic 1:00:17 [1]
slept:7.2

Indoor Aerobic (Elliptical ) 1:30:01 [1]

S/C 30:00 [1]

Run 1:05:28 12.24 km (5:21 / km) +425m 4:33 / km
shoes: HOKA Clifton 8 White

Note

S/C 15:00 [1]

Run warm up/down 24:01 4.85 km (4:57 / km) +50m 4:43 / km
shoes: HOKA Clifton 8 White

Orienteering intervals 1:02:00 *** 9.78 km (6:20 / km) +400m 5:16 / km
slept:7.2 shoes: BoldX-2

7x6'

With Zorrilla and Elias Kukka, Elias is staying in Peguerinos for a couple of weeks and he told us if we wanted to join, such a nice guy!
We took the training as threhold, HR wasn't high at all, but with the snow and the my sore muscles it was enough effort. Couple of FT could define well the place in some places. And realized my mistake while I was passing next to the place it supposed to be or at the end of the interval.

Run warm up/down 8:51 [1] 1.6 km (5:32 / km) +20m 5:12 / km
shoes: BoldX-2

Orienteering intervals 43:42 *** 8.23 km (5:19 / km) +190m 4:46 / km
shoes: BoldX-2

3x12'

With Zorrilla and Elias Kukkas again, We pushed more than in the morning, i made couple of big mistakes in the 2nd and 3rd intervals, Ii was tired and in both of the situation it was when i was getting near to the first control of that interval. But then good, in the last one couldn't win elias, i was infront in the last uphill but he catched me up and I didn't wanted to push how to arrive at the same time, that wouldn't have been threshold.

Run warm up/down 20:37 4.24 km (4:52 / km) +50m 4:36 / km
shoes: HOKA Clifton 8 White

Run warm up/down 4:27 [1] 0.71 km (6:16 / km)
shoes: BoldX-2

Run 1:00:29 13.08 km (4:37 / km) +164m 4:21 / km
slept:8.9 shoes: HOKA Clifton 8 White

S/C 40:00 [1]

Run (BBA) 30:03 6.67 km (4:30 / km) +68m 4:17 / km
slept:8.4 shoes: HOKA Clifton 8 White

Run warm up/down 23:38 [1] 5.06 km (4:40 / km) +38m 4:30 / km
shoes: HOKA Clifton 8 White

Run intervals 25:02 6.84 km (3:40 / km)
shoes: ASICS Hyper Speed

Run warm up/down 11:43 [1] 2.26 km (5:11 / km)
shoes: HOKA Clifton 8 White

S/C 5:00 [1]

Run 1:20:55 17.97 km (4:30 / km) +234m 4:14 / km
slept:9.3 shoes: HOKA Clifton 8 White

S/C 20:00 [1]

Run (BBA) 30:04 6.59 km (4:34 / km) +71m 4:20 / km
shoes: HOKA Clifton 8 White

Run warm up/down 21:56 [1] 4.25 km (5:10 / km) +72m 4:45 / km
shoes: Slab Pulsar

Run intervals 36:00 8.92 km (4:02 / km) +310m 3:26 / km
slept:8.1 shoes: Slab Pulsar

Run warm up/down 14:26 [1] 3.09 km (4:40 / km) +40m 4:23 / km
shoes: Slab Pulsar

S/C 10:00 [1]

Run (BBA) 41:06 8.68 km (4:44 / km) +92m 4:30 / km
slept:7.5 shoes: HOKA Clifton 8 White

Run 44:46 [1] 8.89 km (5:02 / km) +58m 4:53 / km
shoes: HOKA Clifton 8 White

S/C 40:00 [1]

Trail long 1:52:47 20.38 km (5:32 / km) +850m 4:35 / km
slept:7.7 shoes: Sense Ride 4

Run warm up/down 23:56 [1] 4.83 km (4:57 / km) +50m 4:43 / km
shoes: Slab Pulsar

Run intervals 34:05 9.8 km (3:29 / km) +222m 3:07 / km
slept:8.4 shoes: Slab Pulsar

Run warm up/down 12:21 [1] 2.2 km (5:37 / km) +25m 5:19 / km
shoes: Slab Pulsar

S/C 15:00 [1]

Run 56:12 11.11 km (5:04 / km) +163m 4:43 / km
slept:8.6 shoes: HOKA Clifton 8 White

S/C 40:00 [1]

Run 30:05 6.63 km (4:32 / km) +65m 4:20 / km
shoes: HOKA Clifton 8 White

Run 1:01:25 13.18 km (4:40 / km) +171m 4:23 / km
slept:8.8 shoes: BoldX-2

S/C 20:00 [1]

Run 23:08 5.03 km (4:36 / km) +53m 4:22 / km
shoes: HOKA Clifton 8 White

Run (BBA) 40:07 8.79 km (4:34 / km) +98m 4:19 / km
slept:8.2 shoes: HOKA Clifton 8 White

Run 44:48 9.58 km (4:41 / km) +39m 4:35 / km
shoes: HOKA Clifton 8 White

S/C 30:00 [1]

Run 1:22:23 17.1 km (4:49 / km) +512m 4:11 / km
slept:7.6 shoes: HOKA Clifton 8 White

S/C 12:00 [1]

Run 54:21 11.32 km (4:48 / km) +130m 4:32 / km
slept:9.0 shoes: HOKA Clifton 8 White

S/C 40:00 [1]

Orienteering long 2:07:52 ** 23.14 km (5:31 / km) +216m 5:17 / km
spiked:75/80c slept:8.5 shoes: BoldX-2

TC Dunes 22 - Gafandas Long drawing

Tried to draw a person doing orienteering and the HSK letters, it is so unfair that i passes through the same places and it isn't looks like, i was cheking even in the parts that i was force to do twice, because i wanted to close the draw, i passed exactly through the same places, i was running and marking the ground at the same time, but in the gps it doesn't says that.
I put the Gps in a white background because i wasn't able to fit all with what I did, some parts i was following a straight path and gps looks like if i weren't.

End of the TC, I'm tired as hell, but i have used as much as possible the opportunity of training the compass and at night.
This is my new record of kms in a week, that isn't in number of hours.

Run warm up/down 20:48 [1] 4.06 km (5:07 / km) +3m 5:06 / km
shoes: HOKA Clifton 8 White

Orienteering tempo 37:15 **** 7.75 km (4:48 / km) +120m 4:28 / km
spiked:17/18c slept:9.0 shoes: BoldX-2

TC Dunes #20 - Mira Norte
Middle F simulation

This is the slowest forest of all, plenty of low vegetation and low visibility inside the greens, so it was the best one for a challenging course.
Same as yesterday, legs didn't wanted to cooperated, but head was good so managed to run clean, without big mistakes and under control.

Run warm up/down 13:01 [1] 2.22 km (5:52 / km) +12m 5:43 / km
shoes: BoldX-2

Orienteering (Night) 59:11 **** 9.52 km (6:13 / km) +110m 5:53 / km
spiked:10/17c slept:0.5 shoes: BoldX-2

TC Dunes #20 - Gafandas
Night O

S/C 12:00 [1]

Run warm up/down 20:02 [1] 4.05 km (4:57 / km) +5m 4:55 / km
shoes: HOKA Clifton 8 White

Orienteering tempo 27:42 *** 6.0 km (4:37 / km) +110m 4:14 / km
spiked:12/14c slept:8.3 shoes: BoldX-2

TC Dunes #18 - Gafandas
Middle Q Simulation
Technically good, couldn't push hard due to my legs, but was good overall, I think my run in the greener part was smoother because i wasn't too tired how to be focus enought and do precise orienteering.

Run warm up/down 12:48 [1] 2.43 km (5:16 / km) +4m 5:13 / km
shoes: HOKA Clifton 8 White

Orienteering (Night) 1:20:19 *** 14.61 km (5:30 / km) +133m 5:16 / km
spiked:18/22c slept:0.6 shoes: BoldX-2

TC Dunes #19 - Gafandas
Night o
Long leg + Shorts leg

Went jogging to the map and in the way back aswell.

S/C 12:00 [1]

Orienteering 1:29:13 ** 16.31 km (5:28 / km) +38m 5:24 / km
spiked:27/30c shoes: BoldX-2

TC Dunes #16 - Gafandas
Multitechnique

Disaster and horrible course, I was really unmotivated while I was doing it that I completely disconnected.

Orienteering (Night) 45:40 [1] **** 7.1 km (6:26 / km) +71m 6:07 / km
spiked:11/13c slept:0.7 shoes: BoldX-2

TC Dunes #17 - Mira Norte
Night-o

Took it easier and shorter than usual, this morning was longer than what it was planned.

S/C 12:00 [1]

Run warm up/down 23:22 5.01 km (4:40 / km) +12m 4:37 / km
slept:8.3 shoes: HOKA Clifton 8 White

Orienteering intervals 50:00 *** 11.0 km (4:33 / km) +110m 4:20 / km
spiked:19/24c slept:8.3 shoes: BoldX-2

TC Dunes #15 - Gafandas
25x1'(1')

I programmed the watch so it was a distraction during the workout, I felt it really tough, I needed all my focus to run fast and not make big mistakes, which i did, 2, almost free touch in the 19 and mispunched the 11 (I was really tired after the last 1 min and I couldn't concentrate at all), learned the lesson after that I reduced my speed so I could maintaing a decent flow.

Orienteering warm up/down 10:16 [1] ** 1.86 km (5:31 / km) +10m 5:23 / km
spiked:3/3c shoes: BoldX-2

Run 40:05 9.04 km (4:26 / km) +32m 4:21 / km
slept:0.8 shoes: HOKA Clifton 8 White

S/C 10:00 [1]

Orienteering 1:11:46 *** 12.48 km (5:45 / km) +173m 5:23 / km
spiked:14/18c slept:9.2 shoes: BoldX-2

TC Dunes #13 - Gafandas
Corridors

Still tired but good anyway, felt tougher than usual the forest.

Orienteering (Night) 56:15 *** 9.05 km (6:13 / km) +162m 5:42 / km
spiked:28/32c slept:0.5 shoes: BoldX-2

TC Dunes # 14 - Dunas de Vagos
Night-o

S/C 12:00 [1]

Run warm up/down 10:42 [1] 2.21 km (4:50 / km) +5m 4:47 / km
shoes: HOKA Clifton 8 White

Orienteering intervals 1:05:57 *** 14.98 km (4:24 / km) +190m 4:08 / km
spiked:16/20c slept:8.5 shoes: BoldX

TC Dunes #11 - Gafandas
3x20'(3') Doing a classic distance

This morning i was feeling a bit tired and without plenty of energy and the first 20' was dificult to managed at correct speed, but after then some flow and I improve as the time went on. I think is my fastest orienteering session ever, the terrain helps, as well the years of training.

Pives, try this one as well :)

Run warm up/down 6:34 [1] 1.26 km (5:13 / km) +2m 5:10 / km
shoes: HOKA Clifton 8 White

Orienteering (Night) 55:16 **** 8.16 km (6:46 / km) +120m 6:18 / km
spiked:11/18c slept:0.7 shoes: BoldX

TC Dunes #12 - Mira Norte
Night o

I wasn't really focus, tired from this morning and with some sore muscles and feet as well, but good to do some tricky orienteering. Took it really easy.

S/C 12:00 [1]

Run 40:07 9.01 km (4:27 / km) +12m 4:25 / km
slept:8.0 shoes: HOKA Clifton 8 White

Orienteering (Night) 1:06:03 **** 11.65 km (5:40 / km) +95m 5:27 / km
spiked:5/9c slept:0.5 shoes: BoldX-2

TC Dunes #10 - Gafandas
Night Long legs

Was more dificult than i expected, with the rain and at night, visibility was low and found the reference became a challenge. Have had fun during the training.

S/C 15:00 [1]

Orienteering long 2:13:31 *** 20.04 km (6:40 / km) +385m 6:05 / km
spiked:27/37c slept:9.2 shoes: BoldX

TC Dunes #9 - Quiaios

Long POM2019 Super elite

Took it really easy, blister and first part were my obstacles, the heavy rain at the end was a nice way to finish the run.

S/C 12:00 [1]

Run warm up/down 18:18 [1] 3.32 km (5:31 / km) +20m 5:21 / km
shoes: HOKA Clifton 8 White

Orienteering intervals 46:46 *** 9.32 km (5:01 / km) +150m 4:39 / km
spiked:45/56c slept:8.7 shoes: BoldX

TC Dunes #7 - Mira Norte

Intervals 2 fast controls and 1 slow

Was a good training, mistakes but learning from them !
I skipped a loop in the second map, didn't notice until i was doing this, fck blue pen. Blister are making all more dificult, but not going to stop for that reason, not until i bleed a lot :)

Run warm up/down 11:55 [1] 2.07 km (5:45 / km) +20m 5:29 / km
shoes: BoldX-2

Orienteering (Night) 45:04 [1] **** 6.69 km (6:44 / km) +72m 6:24 / km
spiked:10/12c slept:0.3 shoes: BoldX

TC Dunes #8 - Gafandas

Follow the line in a 1:15000 map, it is in a painted map from wednesday because o-portugal haven't given us all the map we asked for a month ago, 5 days in the training camp, don't like how they have worked with us, remember me as how the people do in Spain...
Should be something with the Iberian peninsula

S/C 5:00 [1]

Orienteering 1:03:34 *** 9.72 km (6:32 / km) +90m 6:15 / km
spiked:28/32c slept:8.6 shoes: BoldX

TC Dunes #5 - Palheriao

The whites were green and the greens now were white. I have done some extra controls because without greens i was going to do less time of training

Orienteering (Night) 1:11:26 **** 11.73 km (6:05 / km) +190m 5:38 / km
spiked:20/26c slept:0.5 shoes: BoldX-2

TC Dunes #6 - Quiaios
NIght-o Loops

Was nice, big Free touch to control 12, at night it was diffuse, but really fun though

S/C 20:00 [1]

Orienteering tempo 1:09:15 *** 14.7 km (4:43 / km) +180m 4:26 / km
spiked:20/23c slept:8.2 shoes: BoldX-2

TC Dunes #4 - Dunas de Vagos
Classic

Forest was nice and the greens really well mapped, was a Z3 work with map, starting slower and finishing faster.

I challenge the pivardos to try to beat this time in this course when they come here.

Run 42:25 9.05 km (4:41 / km) +12m 4:40 / km
slept:0.5 shoes: HOKA Clifton 8 White

S/C 15:00 [1]

Run warm up/down 25:06 [1] 4.86 km (5:10 / km) +20m 5:04 / km
shoes: BoldX

Orienteering intervals 39:19 *** 7.4 km (5:19 / km) +195m 4:42 / km
spiked:17/23c slept:8.0 shoes: BoldX

TC Dunes #2 - Quiaios
6x5'-6'(1')

Super Elite POM2019 course

Rusty the 2 first intervals., then better and smoother until the last 3 control, it was all cutted and not even the curve level was usefull, skipped 22 and free touch to 23

The forest was cleaner in the norther part, without greens and as white as 1 to 5 zone

Run warm up/down 11:17 [1] 1.81 km (6:14 / km) +15m 5:59 / km
shoes: HOKA Clifton 8 White

Orienteering (Night) 1:02:47 **** 9.7 km (6:28 / km) +178m 5:56 / km
spiked:11/17c shoes: BoldX

TC Dunes #3 - Dunas de Vagos
Night-o Only curve level

Well, there were some part where the forest was complety wwhite and training with curve level looks like a good idea, because if you don't have the info of the green don't matter, you pass through everthing, but in other ones the forest was relly green and without knowing where the green starts and finish i was forced to cross it straight, what ended up in fight for my life.
Reach control 16 was a miracle, same with the 7 and 13, couldn't reach 19 and to control 17 I decided to turn around, don't even know what happen in the 5-6, passed next to it but didn't see anything.

S/C 10:00 [1]

Run (BBA) 40:58 8.75 km (4:41 / km) +92m 4:27 / km
slept:8.0 shoes: HOKA Clifton 8 White

Orienteering (Night) 1:05:32 **** 10.66 km (6:09 / km) +150m 5:45 / km
spiked:15/22c shoes: BoldX

TC Dunes #1 - Night Diamond - Mira Norte

Really fast in some areas, but in other ones the greens were bigger than they should have been, increasing a lot the difficulty, of knowing where i was and to maintaing a correct direction

Have been a while since my last O session and in this terrain without flags (only 4 random), it was decent technical performance for me

S/C 5:00 [1]

Run 47:09 10.3 km (4:35 / km) +101m 4:22 / km
shoes: HOKA Clifton 8 White

S/C 15:00 [1]