Training Log Archive: Alvarocasado

Run warm up/down 20:29 4.27 km (4:48 / km) +33m 4:37 / km
shoes: Boston 11

Run intervals 34:00 10.13 km (3:21 / km) +43m 3:17 / km
slept:9.2 shoes: Boston 11

Run warm up/down 10:28 2.43 km (4:18 / km) +25m 4:06 / km
shoes: Boston 11

Run 30:04 6.72 km (4:29 / km) +65m 4:16 / km
shoes: Clifton 9 Light Blue

S/C 15:00 [1]

Run 51:56 10.84 km (4:47 / km) +166m 4:27 / km
slept:8.5 shoes: Clifton 9 Light Blue

Run 32:22 [1] 6.63 km (4:53 / km) +49m 4:43 / km
shoes: Clifton 9 Light Blue

S/C 40:00 [1]

Trail long 1:56:30 20.11 km (5:48 / km) +858m 4:47 / km
slept:9.2 shoes: Sense Ride 4

S/C 15:00 [1]

Run warm up/down 29:22 5.44 km (5:24 / km) +79m 5:02 / km
shoes: Clifton 9 Light Blue

Run race 17:18 5.12 km (3:23 / km) +92m 3:06 / km
slept:7.8 shoes: Slab Phantasm CF

Run warm up/down 12:45 [1] 2.09 km (6:07 / km) +33m 5:40 / km
shoes: Clifton 9 Light Blue

Run 20:08 4.45 km (4:32 / km) +43m 4:19 / km
shoes: Clifton 9 Light Blue

S/C 20:00 [1]

Run 53:32 10.65 km (5:02 / km) +263m 4:28 / km
slept:7.7 shoes: Clifton 9 Light Blue

S/C 40:00 [1]

Run 30:05 6.66 km (4:31 / km) +67m 4:18 / km
slept:0.4 shoes: Clifton 9 Light Blue

Run 16:50 3.44 km (4:54 / km)
shoes: Slab Phantasm CF

Run 1:13:48 14.33 km (5:09 / km) +312m 4:39 / km
slept:8.8 shoes: Clifton 9 Light Blue

S/C 20:00 [1]

Run 1:17:24 15.21 km (5:05 / km) +472m 4:24 / km
slept:7.8 shoes: Clifton 9 Light Blue

S/C 20:00 [1]

Run warm up/down 21:49 4.34 km (5:02 / km) +75m 4:38 / km
shoes: Clifton 9 Light Blue

Run intervals 31:00 8.66 km (3:35 / km) +77m 3:26 / km
slept:8.7 shoes: Clifton 9 Light Blue

Run warm up/down 14:53 3.4 km (4:23 / km) +25m 4:13 / km
shoes: Clifton 9 Light Blue

Run 30:03 [2] 6.82 km (4:24 / km) +68m 4:12 / km
shoes: Clifton 9 Light Blue

S/C 15:00 [1]

Run 51:05 10.64 km (4:48 / km) +158m 4:28 / km
slept:7.3 shoes: Clifton 9 Light Blue

S/C 40:00 [1]

Run 30:02 6.59 km (4:33 / km) +58m 4:22 / km
slept:0.7 shoes: Clifton 9 Light Blue

Run warm up/down 26:22 [1] 3.9 km (6:46 / km) +20m 6:35 / km
shoes: Bold X - 3

Orienteering race 28:32 **** 6.2 km (4:36 / km) +210m 3:56 / km
spiked:18/22c slept:8.8 shoes: Bold X - 3

CEO Relay 3rd leg

Running wit Drj and Zorrilla in the relay for Madrid. Drj did a gret job and we were first in the first changeover with some time in the lead, Zorrilla did a good job but he lost some time, Quim was coming just behind him and I went out to run my leg like a predator, I got really motivated to get the chance of fight against a guy just 20" sec behind, I think I perfomed well and even though I wasn't feeling too fresh physicaly I did a good time in my leg.
Good team work and another year that we kept the tittle in Madrid

I'm putting the time that I ran, not my leg time

Run warm up/down 10:49 [1] 1.65 km (6:33 / km) +15m 6:16 / km
shoes: Clifton 9 Light Blue

Run 20:43 4.18 km (4:58 / km) +34m 4:46 / km
ahr:120 max:168

S/C 15:00 [1]

Orienteering warm up/down 39:22 [1] * 5.92 km (6:39 / km) +130m 6:00 / km
spiked:5/5c shoes: Bold X - 3

Orienteering race 31:33 **** 5.92 km (5:20 / km) +258m 4:23 / km
spiked:15/18c slept:8.0 shoes: Bold X - 3

CEO Middle

1º

I was really focus before start, physicaly I was ok, not the best but competitive enough. I knew I was going to need a to slow down in some places to get sure to not make big mistakes in the slope, and in those places I stopped and was complety worth it. I felt smooth throught most of the terrain, running fast, my compass skils weren't the best, as is my first forest race since WC in Chequia.

I really have liked the terrain and how demanding, but fast, it is. MOM area is great

Run warm up/down 8:13 [1] 1.15 km (7:09 / km) +20m 6:34 / km
shoes: Clifton 9 Light Blue

Run warm up/down 21:12 [1] 3.21 km (6:36 / km)
shoes: Clifton 9 Light Blue

Orienteering Sprint race 14:26 **** 3.43 km (4:12 / km) +150m 3:27 / km
spiked:19/24c shoes: Slab Pulsar2

CEO Sprint

2º

Since the beggining I took a bad strategic way to solve this sprint, as I was using flat/easy sprint tecnique (running and taking look of the turns when I was almost reaching them) , when I should have tried to memorized some turns and tried to avoid reading everthing.

I did mistakes in the routechoices and physicaly I struggle in the hills, haven't done many in the last months.
Second isn't that bad, but knowing I could have performend a lot better I'm insatisfaid.

Run warm up/down 12:08 [1] 1.87 km (6:29 / km) +30m 6:00 / km
shoes: Clifton 9 Light Blue

S/C 15:00 [1]

Run 53:20 11.23 km (4:45 / km) +175m 4:24 / km
slept:8.2 shoes: Clifton 9 Light Blue

S/C 25:00 [1]

Run 20:32 [1] 4.18 km (4:55 / km) +35m 4:43 / km
slept:0.6 shoes: Clifton 9 Light Blue

Run 50:20 11.48 km (4:23 / km) +120m 4:10 / km
slept:9.0 shoes: Clifton 9 Light Blue

Run 30:01 6.9 km (4:21 / km) +74m 4:08 / km
slept:0.4 shoes: Clifton 9 Light Blue

S/C 15:00 [1]

Run warm up/down 6:10 [1] 1.29 km (4:47 / km) +15m 4:31 / km
shoes: Sense Ride 4

Orienteering 1:00:13 *** 12.03 km (5:00 / km) +302m 4:27 / km
spiked:10/12c slept:7.8 shoes: Sense Ride 4

Compass work in CdC, thanks to Pablo for the course and training. I don't know what happen to 6 I was keeping the directions like in the rest of legs.

Run warm up/down 6:51 1.33 km (5:09 / km) +20m 4:47 / km
shoes: Sense Ride 4

S/C 20:00 [1]

Run warm up/down 21:16 [1] 4.17 km (5:06 / km) +30m 4:55 / km
shoes: Clifton 9 Light Blue

Run intervals 35:00 10.06 km (3:29 / km) +40m 3:25 / km
slept:6.5 shoes: Clifton 9 Light Blue

Run warm up/down 9:36 2.15 km (4:28 / km) +20m 4:16 / km
shoes: Clifton 9 Light Blue

Run 30:04 6.8 km (4:25 / km) +71m 4:12 / km
shoes: Clifton 9 Light Blue

S/C 15:00 [1]

S/C 20:00 [1]

Orienteering Sprint 50:47 *** 10.3 km (4:56 / km) +10m 4:54 / km
spiked:38/40c slept:8.0 shoes: Clifton 9 Light Blue

TC Euromeeting #7 - South Gyle

Really cool area, see you Scotland.

Run warm up/down 19:16 4.24 km (4:33 / km) +10m 4:29 / km
shoes: Clifton 9 Light Blue

Run warm up/down 22:40 [1] 4.3 km (5:16 / km) +10m 5:13 / km
shoes: Clifton 9 Light Blue

Orienteering Sprint race 14:57 *** 3.6 km (4:09 / km) +150m 3:26 / km
spiked:17/19c slept:8.4 shoes: Slab Pulsar2

Euromeeting Sprint

10º

Didn't felt in any moment my speed was good enough, my choices sometimes where a bit poor, not because it was a wrong one, because I didn't execute them well. Going out from control 8 there was a passage which went inside a group of houses, lost 10 sec.

Run warm up/down 19:07 [1] 2.46 km (7:46 / km) +60m 6:56 / km
shoes: Clifton 9 Light Blue

Orienteering Sprint 55:34 ** 10.26 km (5:25 / km) +212m 4:55 / km
spiked:32/34c shoes: Clifton 9 Light Blue

TC Euromeeting #6 - Dunfermline

Easy course with then a shorter one in the park, to complete some random redlines between the trees.

S/C 15:00 [1]

Run warm up/down 15:08 [1] 2.76 km (5:29 / km) +40m 5:07 / km
shoes: Clifton 9 Light Blue

Orienteering Sprint race 9:36 *** 2.95 km (3:15 / km) +25m 3:07 / km
spiked:15/18c slept:8.9 shoes: Slab Pulsar2

Run warm up/down 16:00 [1] 2.1 km (7:37 / km) +13m 7:24 / km
shoes: Slab Pulsar2

Run warm up/down 18:26 [1] 3.31 km (5:34 / km) +20m 5:24 / km
shoes: Slab Pulsar2

Orienteering Sprint race 7:19 *** 2.1 km (3:29 / km) +35m 3:13 / km
spiked:10/11c shoes: Slab Pulsar2

KO QF

4º

Well that was a frustrating one. I was back in the pack until the long leg to 6th, were I took my own chouce and I was the only one who knew where to go, everyone followed me and i was first to the 6th, same for 7 and 8, in the 8th the Siac was in the tree, and none of us could found it the when we came, there everyone got really stressed, I saw it and I punched, everyone followed me.
Adrien and Jonathan pass me in the brigde easily, and I was 3rd until next to 11, were Fredie Carcas decided to play his card of not clean game at all. He push me twice to get infront of me, and then for don't let me pass him, in the sprint finish he push me again against a fence and there wans't anything more I could do.

I told him, because I was mad at him, I didn't make it to the Semi final because he played like in athletics, he answered "yeah, I know it wasn't clean but I wanted to pass to the next round"

I looks like I could have written a complain about it because it is said in the IOF rules that you aren't alowed to change your run direction to close otherones trayectory. I didn't know on time how to write, lesson learned, don't trust british in a sprint finish?, well at leats if you know that they are coming from athletics world.

Run warm up/down 8:42 [1] 1.24 km (7:01 / km) +25m 6:22 / km
shoes: Clifton 9 Light Blue

S/C 15:00 [1]

Orienteering Sprint 40:02 *** 8.11 km (4:56 / km) +62m 4:45 / km
spiked:34/39c slept:8.8 shoes: Clifton 9 Light Blue

TC Euromeeting #5 - Broxburn

Nice course by Ana, was fun and tricky.

Run warm up/down 10:40 [1] 1.81 km (5:54 / km)
shoes: Slab Pulsar2

Orienteering Sprint 16:03 ** 3.8 km (4:13 / km) +52m 3:57 / km
spiked:22/24c shoes: Slab Pulsar2

Euromeeting Mix realy - leg 2

Slow speed, was nice.

Run warm up/down 10:09 [1] 1.58 km (6:25 / km)
shoes: Slab Pulsar2

S/C 20:00 [1]

Orienteering Sprint 41:17 ** 8.37 km (4:56 / km) +91m 4:41 / km
spiked:26/31c slept:9.0 shoes: Clifton 9 Light Blue

TC Euromeeting #3 - Uphall

Normal sprint, more short and right left routechoices + long leg
Good as a jog

Run 16:57 [1] 2.81 km (6:02 / km) +80m 5:17 / km
shoes: Clifton 9 Light Blue

Orienteering Sprint 24:58 *** 5.0 km (5:00 / km) +50m 4:45 / km
spiked:20/23c slept:1.0 shoes: Slab Pulsar2

TC Euromeeting #4 - Kirkliston

3xintervas easy easy, really cool the are for the 1st and 2nd interval.

Run 7:28
shoes: Slab Pulsar2

S/C 20:00 [1]

Trail long 1:45:53 20.42 km (5:11 / km) +576m 4:33 / km
slept:8.5 shoes: Sense Ride 4

S/C 20:00 [1]

Run warm up/down 23:22 [1] 4.05 km (5:46 / km) +40m 5:30 / km
shoes: Clifton 9 Light Blue

Orienteering Sprint intervals 25:50 [2] ** 7.0 km (3:41 / km) +20m 3:38 / km
spiked:17/21c slept:9.0 shoes: Slab Pulsar2

TC Euromeeting #2 - Harestanes

Threshold sprint (3') +5x1'(30")

Sprint was 4,8km and i did it in 16:03, so the speed was ok, not super fresh, did the first 2x 1' in a muddy trail next to the river, bad idea.

Run warm up/down 14:02 [1] 2.24 km (6:16 / km) +10m 6:08 / km
shoes: Clifton 9 Light Blue

Run 1:00:02 11.25 km (5:20 / km) +141m 5:01 / km
shoes: Clifton 9 Light Blue

S/C 15:00 [1]

Orienteering Sprint 1:01:23 *** 12.52 km (4:54 / km) +71m 4:46 / km
spiked:44/50c slept:8.1 shoes: Clifton 9 Light Blue

TC Euromeeting #1 - Tranent

Maps flips and long legs to complete.

Each control you turn the map 5 meter before reaching it and tried to make the best decition as fast as posible in the other side, the controls where spread out in both sides so you can't anticipate, not even the direction of the next one. It was at jogging speed, but with no time and in just a few second, see where you are at the other side of the paper it become a challenge.

S/C 20:00 [1]

Run warm up/down 17:00 [1] 3.2 km (5:19 / km)
shoes: Clifton 9 Light Blue

Orienteering Sprint race 9:22 *** 2.9 km (3:14 / km) +8m 3:11 / km
spiked:15/18c slept:7.7 shoes: Slab Pulsar2

EOC KO Q

Heat A - 12º

Felt a bit unfocused with that many number of fences in the park, then ok, speed was good, lost a lot in the park but managed to take some time back in the long legs, IN for the Finals, by only 1sec.

Run warm up/down 8:00 [1] 1.0 km (8:00 / km)
shoes: Slab Pulsar2

Run warm up/down 20:00 [1] 3.5 km (5:43 / km)

Orienteering Sprint race 6:12 [5] *** 2.15 km (2:53 / km) +12m 2:48 / km
spiked:8/8c shoes: Slab Phantasm CF

EOC KO QF

3º

Choose option A, was the good one, ran with Francesco and Isac, they were infront, way stronger tan me, we were in the lead, going to 5 Francesco took a wrong one, I went with Isac to the good one, got passed by Verone, I was in 3rd since there, everyone was cheering a lot to Francesco (expected), and i was worried if he was catching me up time. Pushed with everthing, just in case, and i was in to SF, the speed was super hihg, I'm not enough physicaly prepare how to be competive with this guys in a race like this.

Run 12:32 [1] 2.04 km (6:08 / km)
ahr:110 max:131

Orienteering Sprint race 6:33 [5] *** 2.1 km (3:07 / km) +20m 2:59 / km
spiked:10/10c shoes: Slab Phantasm CF

EOC KO SF

5º

No legs, no mistakes, couldn't keep up with them, Cornelios and Florian did a mistake to 7 and I passed them, but then Cornelius caught me up, he was way stronger than me and I couldn't follow him for long. I'm happy with have improved what I did last year at WOC and is a step forward to the right direction, will be more prepare next time.

S/C 15:00 [1]

Run 53:54 11.43 km (4:43 / km) +90m 4:32 / km
slept:8.5 shoes: Clifton 9 Light Blue

S/C 15:00 [1]

Run warm up/down 25:00 [1] 4.5 km (5:33 / km)
shoes: Clifton 9 Light Blue

Orienteering Sprint race 16:10 *** 4.5 km (3:36 / km) +50m 3:24 / km
spiked:18/21c slept:8.5 shoes: Slab Pulsar2

EOC MIX RELAY - LEG 3

Nothing special for today, legs weren't working well at all, i felt quite heavy and even though i did most of the routechoices right i was loosing time due to my lack of speed, a normal day that wouldn't happen.
Crashed with Ricardo ;(

Run 12:25 [1] 2.02 km (6:10 / km) +10m 6:01 / km
ahr:114 max:152 shoes: Clifton 9 Light Blue

S/C 15:00 [1]

Run 50:06 10.66 km (4:42 / km) +7m 4:41 / km
slept:8.5 shoes: Clifton 9 Light Blue

Run 21:54 [1] 4.08 km (5:22 / km) +12m 5:17 / km
shoes: Clifton 9 Light Blue

S/C 15:00 [1]

Run warm up/down 20:00 [1] 4.0 km (5:00 / km)
shoes: Clifton 9 Light Blue

Orienteering Sprint race 11:02 *** 3.48 km (3:10 / km) +12m 3:07 / km
spiked:18/21c slept:7.7 shoes: Slab Pulsar2

EOC SPRINT Q

Q3 - 11°

Well, the feeling wans't the best but it was what I had. My first part of the race until control 11, was good I would say, could be that I have overpussed during the longer legs and when I arrived to the park I was in a lack of oxygen, but I think, I wasnt prepared to look at the compass in a sprint like this, and in the park I didn't look at it, so I went out looking forward and further I see something, big mistake done, lesson learnaded. Almost didn't make it due to that, +15" is quite a huge mistake when the filed is so dense. After that ok run, two routechoices wrong but didn't loose that much in both of then (3-5seg each)

Run warm up/down 5:00 [1] 0.6 km (8:20 / km)
shoes: Slab Pulsar2

Run warm up/down 22:00 [1] 4.0 km (5:30 / km) +5m 5:28 / km
shoes: Slab Pulsar2

Orienteering Sprint race 13:16 ** 3.96 km (3:21 / km) +15m 3:17 / km
spiked:19/21c shoes: Slab Pulsar2

EOC SPRINT F

27º

I was really stress before the start, too many people, and i was concern if I was going to crash in the first corner.

To control 1 I wanted to cross through the park but don't know why I went until the parking knowing it was going to be worse.

I got inside the forbiden area to 7, I jumped over a lot of stuff and lose time, I realise it was forbiden in the finish, too small area how to see before.

To 12 I went too further and I passed the tunnel, 5 sec.

I pass through a group of tourist to control 13, it was too crowded so I kept that direction to avoid going through them again, loosing time.

I got hit by a guy who was delivering kebaps going to 20, luckly no really big crash but lost 3-5 sec, that were almost 3 positions.

No options at all in most of the routes over the course, and in some it looked like they planned to have options but those were horrible. I was expecting more, I didn't enjoy, too much people around, no big challenges in the race, I felt, at the end, that I have been training to do a semi athletics race but with the risk of tourist around.

S/C 15:00 [1]

Orienteering Sprint 35:30 [1] 6.36 km (5:35 / km) +37m 5:26 / km
slept:9.0 shoes: Clifton 9 Light Blue

S/C 15:00 [1]

Run 53:48 10.21 km (5:16 / km) +59m 5:07 / km
slept:7.7 shoes: Clifton 9 Light Blue

S/C 15:00 [1]

Run 1:17:30 17.32 km (4:29 / km) +206m 4:13 / km
slept:8.2 shoes: Clifton 9 Light Blue

S/C 15:00 [1]