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Attackpoint - performance and training tools for orienteering athletes

Training Log: Carocci

In the last 7 days:

activity # timemileskm+m
  Running10 2:37:42 21.06(7:29) 33.89(4:39) 63
  Foot Orienteering2 2:07:56 10.57(12:06) 17.01(7:31) 76444c
  Esercizi3 1:55:00
  Stretching5 1:43:20
  Foam roller2 54:00
  Total20 9:17:58 31.63 50.9 82744c
  [1-5]13 6:40:38
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MoTuWeThFrSaSu

Saturday Mar 6 #

11 AM

Foot Orienteering long 1:49:51 [3] **** 13.32 km (8:15 / km) +702m 6:32 / km
25c shoes: VJ Supra

Long della Masi a Monteferrato
Sbagliato molto nella prima parte, meglio le tratte lunghe
7 PM

Stretching 23:20 [0]

Friday Mar 5 #

1 PM

Running warm up/down 10:00 [1] 1.8 km (5:33 / km)
shoes: Saucony Kinvara 11 II

Riscaldamento sul tapis roulant
2 PM

Running tempo 14:30 [4] 3.38 km (4:17 / km)
shoes: Saucony Kinvara 11 II

Test incrementale vo2max

Running warm up/down 12:04 [1] 2.35 km (5:08 / km) +15m 4:59 / km
shoes: Saucony Kinvara 11 II

Defaticamento
4 PM

Foot Orienteering 18:05 [3] **** 3.69 km (4:54 / km) +62m 4:31 / km
19c shoes: Saucony Kinvara 11 II

Sprint tecnica a Rovereto
5 PM

Running warm up/down 5:45 [1] 1.02 km (5:38 / km) +14m 5:17 / km
shoes: Saucony Kinvara 11 II

Defaticamento
9 PM

Stretching 9:20 [0]

Thursday Mar 4 #

7 PM

Foam roller 21:00 [0]

Wednesday Mar 3 #

5 PM

Running 43:32 [1] 9.14 km (4:46 / km) +34m 4:41 / km
shoes: Saucony Kinvara 11 II

Facile
6 PM

Esercizi 20:00 [2]

Addominali + plank
7 PM

Stretching 23:20 [0]

10 PM

Foam roller 33:00 [0]

Tuesday Mar 2 #

3 PM

Running warm up/down 15:02 [1] 3.13 km (4:48 / km)
shoes: Saucony Kinvara 11 II

Riscaldamento

Esercizi 35:00 [1]

Andature, esercizi agli ostacoli
4 PM

Running 2:27 [3] 0.8 km (3:04 / km)
shoes: Saucony Kinvara 11 II

800 progressivo

Running 3:43 [2] 0.65 km (5:43 / km)
shoes: Adidas Distancestar

Ostacoli
5 PM

Running intervals 27:35 [4] 5.94 km (4:39 / km)
shoes: Saucony Kinvara 11 II

5×1000 r: 3'
Avg: 3'06"
(3'13" - 3'07" - 3'05" - 3'01" - 3'05")

Running warm up/down 2:25 [1] 0.48 km (5:02 / km)
shoes: Saucony Kinvara 11 II

Defaticamento
8 PM

Stretching 23:20 [0]

Monday Mar 1 #

3 PM

Running warm up/down 12:22 [1] 2.64 km (4:41 / km)
shoes: Saucony Kinvara 11 II

Riscaldamento

Esercizi 1:00:00 [1]

Andature, esercizi al lungo e con la palla medica, salto in lungo
4 PM

Running intervals 4:08 [3] 1.34 km (3:05 / km)
shoes: Saucony Kinvara 11 II

4×100 alla corda + 2×400
5 PM

Running tempo 1:37 [4] 0.6 km (2:42 / km)
shoes: Saucony Kinvara 11 II

Test 600

Running warm up/down 2:32 [1] 0.62 km (4:05 / km)
shoes: Saucony Kinvara 11 II

Defaticamento
10 PM

Stretching 24:00 [0]

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