Training Log Archive: Alvarocasado

Orienteering 1:20:26 *** 8.69 km (9:15 / km) +357m 7:41 / km
spiked:16/20c slept:8.5 shoes: VJ Sarva 5

Snowed a bit more this last night, I felt as a turtle even thouhg I was doing a decent effort to move myself through the terrain, overconfidence in the 13, and 20 was weird, they cutted the white and even the paths were gone.

Run 58:46 10.73 km (5:29 / km) +294m 4:49 / km
shoes: Clifton 8 Grey

S/C 40:00 [1]

Trail 42:23 8.1 km (5:14 / km) +142m 4:49 / km
slept:8.2 shoes: Sense Ride 4

S/C 20:00 [1]

Run intervals 1:04:18 12.84 km (5:01 / km) +168m 4:42 / km
slept:0.4 shoes: VJ Sarva 5

Trail 1:00:15 [1] 9.07 km (6:39 / km) +195m 6:00 / km
slept:8.8 shoes: Sense Ride 4

S/C 20:00 [1]

Orienteering 1:26:20 **** 8.39 km (10:17 / km) +373m 8:25 / km
spiked:10/12c slept:0.5 shoes: VJ Sarva 5

Corridor + Slope
Tricky and tough at the same part, there was snow and it makes it slower, i took it easy but anyway you get your HR rise, some time going up or trying to run and not walk.
Gluteus is slightly better

Run 33:07 [1] 6.15 km (5:23 / km) +78m 5:04 / km
slept:7.2 shoes: Clifton 8 Grey

Orienteering 1:26:36 *** 10.17 km (8:31 / km) +390m 7:09 / km
spiked:10/14c slept:0.4 shoes: VJ Sarva 5

Scared for my gluteus but it dosen't hurt much in the forest, so happy fo being able to enjoy the forest even though i was running at slow pace, this forests are amazing.

S/C 10:00 [1]

Run 50:43 11.33 km (4:29 / km) +109m 4:16 / km
slept:6.4 shoes: HOKA Clifton 8 White

S/C 10:00 [1]

Run warm up/down 18:32 [1] 3.07 km (6:02 / km) +20m 5:51 / km
shoes: HOKA Clifton 8 White

Orienteering race 35:53 *** 6.52 km (5:30 / km) +273m 4:33 / km
spiked:22/31c slept:8.5 shoes: IROCK 3

LEO - Middle

Run warm up/down 10:53 [1] 1.48 km (7:21 / km) +10m 7:07 / km

Run 30:04 6.6 km (4:33 / km) +66m 4:20 / km
shoes: HOKA Clifton 8 White

S/C 10:00 [1]

Run warm up/down 18:51 [1] 3.45 km (5:28 / km) +20m 5:19 / km
shoes: IROCK 3

Orienteering race 1:02:24 ** 12.15 km (5:08 / km) +438m 4:21 / km
spiked:25/29c slept:8.4 shoes: IROCK 3

LEO Long
Gluteus wasn't good at all, felt the pain of yerterday's needle but while i was running i felt it wasn't getting worse.

Run warm up/down 3:24 [1] 0.46 km (7:23 / km)
shoes: HOKA Clifton 8 White

Run warm up/down 16:02 [1] 2.79 km (5:45 / km) +20m 5:33 / km
shoes: Slab sense 8

Orienteering Sprint race 14:16 ** 3.2 km (4:27 / km) +99m 3:52 / km
spiked:15/20c shoes: Slab sense 8

LEO - Shit sprint
No words needed to describe this shit. Really bad painted map and course setter, too many people around and have to push some people to find space to pass through in some narrow places.

Run warm up/down 5:14 [1] 0.68 km (7:42 / km)
shoes: Slab sense 8

S/C 5:00 [1]

Run 41:36 [1] 8.55 km (4:52 / km) +68m 4:41 / km
slept:8.3 shoes: HOKA Clifton 8 White

Run 50:08 12.02 km (4:10 / km) +33m 4:07 / km
slept:8.0 shoes: HOKA Clifton 8 White

Run 30:31 [1] 6.56 km (4:39 / km) +66m 4:26 / km
shoes: HOKA Clifton 8 White

S/C 15:00 [1]

Run 1:34:59 18.58 km (5:07 / km) +525m 4:29 / km
slept:8.4 shoes: HOKA Clifton 8 White

S/C 20:00 [1]

Run (BBA) 30:09 6.62 km (4:33 / km) +68m 4:20 / km
slept:8.0 shoes: HOKA Clifton 8 White

S/C 10:00 [1]

Run warm up/down 20:00 [1] 4.3 km (4:39 / km) +50m 4:24 / km
shoes: Slab Pulsar

Run intervals 34:00 9.2 km (3:42 / km) +250m 3:15 / km
shoes: Slab Pulsar

Run warm up/down 15:14 [1] 3.23 km (4:43 / km) +35m 4:28 / km
shoes: Slab Pulsar

Run 46:34 [1] 8.55 km (5:27 / km) +64m 5:15 / km
slept:8.2 shoes: HOKA Clifton 8 White

S/C 40:00 [1]

Run 40:02 8.94 km (4:29 / km) +91m 4:16 / km
shoes: HOKA Clifton 8 White

Run warm up/down 22:00 [1] 4.37 km (5:02 / km) +2m 5:01 / km
shoes: HOKA Clifton 8 White

Orienteering race 40:38 **** 6.56 km (6:12 / km) +303m 5:02 / km
spiked:18/22c slept:6.0 shoes: BoldX-2

WC1 Test Race - Middle

Feeling tired, really bad night of sleep, and the terrain was tough, managed to don't do any big mistake but in some parts my technical performance wasn't optimal, I lost plenty of time in the way out of control n5 and in the execution of n10 I lost time as well. The course was tricky and better for what i would expected.

Run warm up/down 10:13 [1] 1.91 km (5:21 / km)
shoes: HOKA Clifton 8 White

S/C 5:00 [1]

Run warm up/down 21:26 [1] 3.96 km (5:25 / km) +40m 5:09 / km
shoes: HOKA Clifton 8 White

Orienteering race 1:23:45 *** 15.85 km (5:17 / km) +560m 4:29 / km
spiked:19/23c slept:8.4 shoes: BoldX-2

WC1 Test Race - Long

I'm happy of how I ran this, from less to more and taking safer routechoices in some moments to avoid getting stuck or loose to much energy fighting to pass through.

Run warm up/down 11:15 [1] 1.82 km (6:11 / km) +10m 6:01 / km
shoes: HOKA Clifton 8 White

Run 20:13 [1] 3.23 km (6:16 / km) +51m 5:48 / km
slept:0.8 shoes: HOKA Clifton 8 White

S/C 10:00 [1]

Run 40:07 8.88 km (4:31 / km) +95m 4:17 / km
slept:8.4 (sick) shoes: HOKA Clifton 8 White

Run 20:03 [1] 3.22 km (6:13 / km) +52m 5:45 / km
shoes: HOKA Clifton 8 White

S/C 10:00 [1]

Run 51:41 10.69 km (4:50 / km) +254m 4:19 / km
slept:9.0 shoes: HOKA Clifton 8 White

S/C 40:00 [1]

Run 1:22:07 17.61 km (4:40 / km) +244m 4:22 / km
slept:9.8 shoes: HOKA Clifton 8 White

S/C 20:00 [1]

Run 40:15 9.03 km (4:27 / km) +85m 4:15 / km
slept:8.3 shoes: HOKA Clifton 8 White

S/C 15:00 [1]

Run 23:24 [1] 3.98 km (5:53 / km) +40m 5:36 / km
shoes: HOKA Clifton 8 White

Orienteering tempo 43:22 **** 6.55 km (6:37 / km) +250m 5:34 / km
24c shoes: BoldX-2

Orienteering warm up/down 9:37 [1] 1.43 km (6:43 / km) +25m 6:11 / km
shoes: BoldX-2

Run (BBA) 40:06 8.82 km (4:33 / km) +91m 4:19 / km
slept:8.5 shoes: HOKA Clifton 8 White

Run 42:00 [1] 8.6 km (4:53 / km) +67m 4:42 / km
shoes: HOKA Clifton 8 White

S/C 40:00 [1]

Run 1:02:29 13.47 km (4:38 / km) +150m 4:24 / km
slept:7.4 shoes: HOKA Clifton 8 White

S/C 20:00 [1]

Run 21:01 [1] 4.37 km (4:48 / km) +41m 4:36 / km
shoes: HOKA Clifton 8 White

Run warm up/down 16:11 [1] 3.02 km (5:22 / km) +68m 4:49 / km
shoes: BoldX-2

Orienteering long 2:00:58 *** 21.63 km (5:36 / km) +1020m 4:32 / km
spiked:33/40c slept:8.0 shoes: BoldX-2

Long O training in Peguerinos

It was nice and I suffered and enjoyed in the same amount. Worth it, even though I was struggling with my legs the hole run, but happy because I have always felt I couldn't know myself in this long efforts and regulate myself, I think I'm improving which is great.
No water and without food

Run warm up/down 7:48 [1] 1.52 km (5:08 / km) +20m 4:49 / km
shoes: HOKA Clifton 8 White

S/C 5:00 [1]

Run (BBA) 40:02 8.8 km (4:33 / km) +95m 4:19 / km
slept:7.6 shoes: HOKA Clifton 8 White

Run 30:07 6.69 km (4:30 / km) +64m 4:18 / km
slept:1.0 shoes: HOKA Clifton 8 White

S/C 35:00 [1]

Run warm up/down 17:34 [1] 3.57 km (4:55 / km) +60m 4:32 / km
shoes: Slab Pulsar

Run hills 32:19 6.34 km (5:06 / km) +356m 3:59 / km
slept:8.3 shoes: Slab Pulsar

Run warm up/down 12:34 2.71 km (4:38 / km) +20m 4:28 / km
shoes: Slab Pulsar

Run 1:01:39 12.34 km (5:00 / km) +186m 4:39 / km
shoes: HOKA Clifton 8 White

S/C 10:00 [1]

Run 1:28:47 18.06 km (4:55 / km) +203m 4:39 / km
slept:9.0 shoes: HOKA Clifton 8 White

S/C 20:00 [1]

Run warm up/down 22:43 [1] 4.25 km (5:21 / km) +100m 4:47 / km
shoes: Slab Pulsar

Run intervals 45:04 12.29 km (3:40 / km) +240m 3:20 / km
slept:8.4 shoes: Slab Pulsar

Run warm up/down 13:13 [1] 2.32 km (5:42 / km) +54m 5:06 / km
shoes: Slab Pulsar

Run 41:44 [1] 8.51 km (4:54 / km) +92m 4:39 / km
slept:0.5 shoes: HOKA Clifton 8 White

S/C 5:00 [1]

Run (BBA) 40:04 8.78 km (4:34 / km) +96m 4:20 / km
slept:8.2 shoes: HOKA Clifton 8 White

Run 43:22 [1] 8.7 km (4:59 / km) +59m 4:49 / km
shoes: HOKA Clifton 8 White

S/C 40:00 [1]

Run warm up/down 21:51 [1] 3.84 km (5:41 / km) +140m 4:49 / km
shoes: BoldX-2

Orienteering tempo 56:10 *** 10.53 km (5:20 / km) +260m 4:45 / km
spiked:13/22c slept:7.8 shoes: BoldX-2

Liga Norte - Classic

Took it as a Z3, I pushed harder in some places but not as a competion mood, I did some mistakes navigating through the greeners areas, same as yerterday, small improvement compared with yerterday's race, leassons learned and good training with map even though the course wasn't really challeging.

Run warm up/down 11:07 [1] 2.0 km (5:34 / km) +30m 5:10 / km
shoes: Sense Ride 4

S/C 15:00 [1]

Orienteering 1:19:12 **** 11.87 km (6:40 / km) +297m 5:56 / km
spiked:7/12c shoes: BoldX-2

Badaia Mendikate Fantasy-O

Really nice place aswell, the depresions where clear, but the vegetation was really tough and the white's weren't, kept the direcction was really dificult an I complely missed the 5th, even though the area wasn't as clear as the other side was my fault

Thanks to Manu, again. I felt bad for him of not beeing able to do orienteering in this places that he have worked hard making this remote maps. I wish I could share some intervals with him.

Run warm up/down 20:06 [1] 3.1 km (6:29 / km) +180m 5:02 / km
shoes: Sense Ride 4

Orienteering 31:21 *** 5.93 km (5:17 / km) +140m 4:44 / km
spiked:14/21c slept:8.2 shoes: BoldX-2

Liga Norte - Middle

Disaster orienteering. I went out with other though abut how the map was going to be, I did plenty of mistakes, I was so umprecised with my compass and with how to avoid the vegetation, I forgot how to run in this kind of terrain, but was a good effort even if the orienteer wasn't great.

Run warm up/down 12:38 [1] 1.85 km (6:50 / km) +15m 6:34 / km
shoes: BoldX-2

S/C 15:00 [1]

Run (BBA) 40:08 8.77 km (4:35 / km) +96m 4:21 / km
slept:8.6 shoes: HOKA Clifton 8 White

Orienteering 55:13 *** 7.07 km (7:49 / km) +193m 6:52 / km
spiked:14/19c shoes: BoldX-2

Mt Santiago Fantasy-O

15cm of snow, magic place, it is wonderful, somw things aren't completly precise but it was really good anyway, thanks Manu.

S/C 10:00 [1]

Run (BBA) 30:08 6.64 km (4:32 / km) +70m 4:19 / km
slept:8.8 shoes: HOKA Clifton 8 White

S/C 40:00 [1]

Run 40:04 8.82 km (4:32 / km) +91m 4:19 / km
shoes: HOKA Clifton 8 White

Run (BBA) 21:19 [1] 4.38 km (4:52 / km) +43m 4:38 / km
slept:8.7 shoes: HOKA Clifton 8 White

Run warm up/down 19:43 4.11 km (4:48 / km) +60m 4:28 / km
shoes: HOKA Clifton 8 White

Run intervals 44:28 11.56 km (3:51 / km) +100m 3:41 / km
shoes: HOKA Clifton 8 White

Run warm up/down 19:46 [1] 4.06 km (4:52 / km) +20m 4:45 / km
shoes: HOKA Clifton 8 White

S/C 5:00 [1]