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Training Log Archive: Abrando

In the 30 days ending Apr 30, 2015:

activity # timemileskm+m
  Running13 9:35:07 66.7 107.35 1890
  Strength5 3:40:00
  Orienteering5 3:18:59 21.62(9:12) 34.8(5:43) 429
  Total22 16:34:06 88.32 142.15 2319

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Thursday Apr 30, 2015 #

Orienteering 46:51 [4] 10.04 km (4:40 / km) +17m 4:38 / km
shoes: brooks gliceryn 12

Corsa su percorso MA del TCSN 2007 , cercato di anticipare le scelte e memorizzarne qualcuna

Tuesday Apr 28, 2015 #

Running 44:36 [3] 9.0 km (4:57 / km) +162m 4:33 / km
shoes: brooks gliceryn 12

5' riscaldamento + 40' a 4.48/km
corsa buona e regolare fino al km 8 poi gambe molto affaticate

Sunday Apr 26, 2015 #

Running warm up/down 45:00 [1]
shoes: salomon XR crossmax 2

10 AM

Orienteering race 23:45 [5] 4.33 km (5:29 / km) +42m 5:14 / km
shoes: salomon XR crossmax 2

Campionato regionale sprint 13° ( 10 dei lombardi) in MA, gara regolare con due errorini
12 PM

Orienteering race 24:34 [5] 4.79 km (5:08 / km) +45m 4:54 / km
shoes: salomon XR crossmax 2

Gara con partenza a caccia dopo il campionato regionale sprint a Paderno Dugnano

Thursday Apr 23, 2015 #

3 PM

Running 24:35 [3] 4.57 km (5:23 / km) +80m 4:57 / km
shoes: salomon XR crossmax 2

10' riscaldamento, 16x100m riposo 15'' di camminata, 5 defaticamento
6 PM

Strength 1:00:00 [3]

equilibrio, jump, corda, addominali alti e bassi

Monday Apr 20, 2015 #

3 PM

Running 44:29 [4] 10.0 km (4:27 / km) +194m 4:03 / km
shoes: brooks gliceryn 12

10km cercando di tirare dall' inizio alla fine
5 PM

Strength 20:00 [3]

Sunday Apr 19, 2015 #

Running 33:11 [3] 6.32 km (5:15 / km) +121m 4:48 / km
shoes: salomon XR crossmax 2

10' riscaldamento, 4 km a 4.33/km, 5' defa

Friday Apr 17, 2015 #

Strength 40:00 [3]

equilibrio e corda

Thursday Apr 16, 2015 #

3 PM

Running 46:47 [3] 7.71 km (6:04 / km) +186m 5:25 / km
shoes: brooks gliceryn 12

10' riscaldamento, 4x1000 con 5' di riposo, 5' defaticamento
[ 3.45-4.02-3.42-4.51] L' ultima ripetuta è in salita con 59 m di aumento quota
6 PM

Strength 1:00:00 [3]

circuito funzionale: corda, jump, burpees, skipp, addominali bassi e alti

Monday Apr 13, 2015 #

Running 28:10 [3] 5.35 km (5:16 / km) +10m 5:13 / km

20' tranquillo 8' più veloci

Sunday Apr 12, 2015 #

Orienteering 1:22:35 [5] 11.63 km (7:06 / km) +260m 6:23 / km
shoes: inov oroc 280

2° Coppa Italia Quantin

Saturday Apr 11, 2015 #

Orienteering 21:14 [5] 4.01 km (5:18 / km) +65m 4:54 / km
shoes: brooks gliceryn 12

Sprint Race Tour Belluno

Friday Apr 10, 2015 #

Running 35:24 [3] 5.99 km (5:55 / km) +111m 5:25 / km
shoes: brooks gliceryn 12

10' riscaldamento
8x300 con 1'25" di recupero
5 defaticamento

Wednesday Apr 8, 2015 #

Running 5:00 [3] 0.7 km (7:09 / km)
shoes: brooks gliceryn 12

riscaldamento

Running 50:54 [3] 10.0 km (5:05 / km) +145m 4:45 / km
shoes: brooks gliceryn 12

corsa lenta

Running 12 [3] 1.6 km (7 / km) +72m 6 / km
shoes: brooks gliceryn 12

allunghi 10x100 +5 minuti di defaticamento

Monday Apr 6, 2015 #

Running 5:00 [3] 1.0 km (5:00 / km)
shoes: salomon XR crossmax 2

riscaldamento

Running 49:30 [3] 10.0 km (4:57 / km) +180m 4:32 / km
shoes: salomon XR crossmax 2

10Km

Running 10:00 [2] 2.0 km (5:00 / km)
shoes: salomon XR crossmax 2

defaticamento

Sunday Apr 5, 2015 #

Running 4:14 [3] 0.65 km (6:31 / km) +48m 4:45 / km
shoes: salomon XR crossmax 2

riscaldamento

Running 18:02 [4] 4.02 km (4:29 / km) +89m 4:02 / km
shoes: salomon XR crossmax 2

Corto veloce ai 4.35/Km

Running 10:18 [3] 1.71 km (6:01 / km) +68m 5:01 / km
shoes: salomon XR crossmax 2

defaticamento

Thursday Apr 2, 2015 #

Running 1:23:55 [3] 18.87 km (4:27 / km) +269m 4:09 / km
shoes: salomon XR crossmax 2

lungo

Wednesday Apr 1, 2015 #

Running 35:50 [4] 7.86 km (4:34 / km) +155m 4:09 / km
shoes: brooks gliceryn 12

Castana-montebruciato

Strength 40:00 [2]

equilibrio skipp e burpees

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