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Training Log Archive: Abrando

In the 30 days ending Apr 30, 2016:

activity # timemileskm+m
  VING TSUN 28 44:40:00
  Running16 12:48:07 78.34 126.07 1334
  Orienteering3 2:49:52 14.74(11:32) 23.72(7:10) 632
  Stretching7 2:40:00
  Strength2 1:40:00
  Total50 64:37:59 93.08 149.79 1966

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Saturday Apr 30, 2016 #

6 PM

Running warm up/down 15:00 [2] 2.05 km (7:19 / km)
shoes: brooks gliceryn 12

Orienteering 25:27 [4] 4.87 km (5:14 / km) +55m 4:57 / km
shoes: brooks gliceryn 12

Allenamento ad Arco di Trento

Friday Apr 29, 2016 #

10 AM

Running warm up/down 20:00 [2] 2.43 km (8:14 / km) +47m 7:30 / km
shoes: brooks gliceryn 12

Running 45:00 [3] 9.36 km (4:48 / km) +196m 4:21 / km
shoes: brooks gliceryn 12

Medio collinare

Thursday Apr 28, 2016 #

10 AM

Running warm up/down 20:00 [2] 3.27 km (6:07 / km) +10m 6:01 / km
shoes: brooks gliceryn 12

Running intervals 29:07 [4] 6.51 km (4:28 / km) +9m 4:27 / km
shoes: brooks gliceryn 12

Piramide 500-1000-2000-1000-500 non molto soddisfatto, non c'ero con la testa
[1:52-3:47-7:42-3:47-1:48]
6 PM

VING TSUN 3:00:00 [3]

Wednesday Apr 27, 2016 #

5 PM

VING TSUN 2:00:00 [3]

Tuesday Apr 26, 2016 #

9 AM

Running warm up/down 20:00 [2] 3.23 km (6:12 / km) +10m 6:06 / km
shoes: brooks gliceryn 12

Running intervals 28:52 [4] 6.46 km (4:28 / km) +6m 4:27 / km
shoes: brooks gliceryn 12

ripetute 500-1000-2000-1000-500
[1:51-3:50-7:51-3:54-1:49]
6 PM

VING TSUN 1:00:00 [2]

8 PM

VING TSUN 1:00:00 [3]

Sunday Apr 24, 2016 #

3 PM

Running warm up/down 15:00 [2] 1.8 km (8:20 / km) +39m 7:31 / km
shoes: brooks gliceryn 12

Running 45:00 [3] 9.64 km (4:40 / km) +152m 4:20 / km
shoes: brooks gliceryn 12

Medio collinare

Saturday Apr 23, 2016 #

5 PM

Running warm up/down 16:00 [2] 1.89 km (8:28 / km) +38m 7:42 / km
shoes: brooks gliceryn 12

Running 45:00 [3] 9.84 km (4:34 / km) +188m 4:10 / km
shoes: brooks gliceryn 12

Medio collinare

Friday Apr 22, 2016 #

9 AM

Running warm up/down 20:00 [2] 3.09 km (6:28 / km) +9m 6:23 / km
shoes: brooks gliceryn 12

Running intervals 29:17 [4] 6.29 km (4:39 / km) +4m 4:38 / km
shoes: brooks gliceryn 12

ripetute 500-1000-2000-1000-500 a 3:50/km con 2' rec
[1:55-3:49-7:46-3:49-1:56]

Thursday Apr 21, 2016 #

6 PM

Stretching 20:00 [2]

VING TSUN 2:30:00 [3]

Wednesday Apr 20, 2016 #

2 PM

Running warm up/down 12:52 [1] 2.19 km (5:53 / km) +5m 5:49 / km
shoes: brooks gliceryn 12

Running 37:47 [3] 8.26 km (4:34 / km) +8m 4:33 / km
shoes: brooks gliceryn 12

Medio in vernavola
5 PM

VING TSUN 2:00:00 [2]

7 PM

Strength 1:00:00 [3]
shoes: brooks gliceryn 12

EVTF TNT
8 PM

Stretching 20:00 [2]
shoes: brooks gliceryn 12

Tuesday Apr 19, 2016 #

10 AM

Running warm up/down 20:00 [3] 3.0 km (6:40 / km)
shoes: salomon S-Lab sense 3 ultra sg

Running 45:00 [3] 9.84 km (4:34 / km) +4m 4:34 / km
shoes: salomon S-Lab sense 3 ultra sg

medio
6 PM

VING TSUN 2:00:00 [3]

Monday Apr 18, 2016 #

4 PM

Running 15:00 [1] 2.75 km (5:27 / km)
shoes: brooks gliceryn 12

Scarico

Stretching 20:00 [2]

5 PM

VING TSUN 2:00:00 [3]

8 PM

VING TSUN 1:30:00 [3]

Sunday Apr 17, 2016 #

10 AM

Running warm up/down 30:00 [3]
shoes: inov oroc 280

Orienteering race 2:02:03 [5] 14.81 km (8:14 / km) +444m 7:10 / km
shoes: inov oroc 280

2° prova di Coppa Italia a Cansiglio (Vallorch)
Prima prova long in categoria ME gara lunga ma le gambe hanno retto bene, la concentrazione è andata calando dopo la metà gara!
25° ME

Saturday Apr 16, 2016 #

4 PM

Running warm up/down 30:00 [2]
shoes: brooks gliceryn 12

5 PM

Orienteering race 22:22 [5] 4.04 km (5:32 / km) +133m 4:45 / km
shoes: brooks gliceryn 12

2° prova di sprint race tuor a Revine!
Bella gara, intricata e il dislivello si è fatto sentire.
Gara regolare senza grossi errori, costante nel ritmo.
33° ME

Friday Apr 15, 2016 #

3 AM

Stretching 20:00 [3]

3 PM

VING TSUN 1:30:00 [3]

Thursday Apr 14, 2016 #

7 PM

Running 25:08 [3] 4.95 km (5:05 / km) +1m 5:04 / km

10' riscaldamento, 10 allunghi da 20'', 5' defa

Stretching 25:00 [2]

8 PM

VING TSUN 1:30:00 [3]

Wednesday Apr 13, 2016 #

5 PM

VING TSUN 2:00:00 [3]

Tuesday Apr 12, 2016 #

10 AM

Running 40:00 [3]

3 PM

VING TSUN 1:30:00 [3]

6 PM

VING TSUN 1:00:00 [3]

8 PM

VING TSUN 1:00:00 [3]

Monday Apr 11, 2016 #

5 PM

VING TSUN 2:00:00 [3]

8 PM

VING TSUN 1:30:00 [3]

Friday Apr 8, 2016 #

3 AM

VING TSUN 1:00:00 [3]

Thursday Apr 7, 2016 #

6 AM

VING TSUN 1:00:00 [3]

7 AM

Strength 40:00 [1]

8 AM

VING TSUN 1:20:00 [3]

9 AM

Running warm up/down 10:00 [2] 1.13 km (8:51 / km) +63m 6:55 / km
shoes: brooks gliceryn 12

Running 1:30:00 [3] 18.48 km (4:52 / km) +374m 4:25 / km
shoes: brooks gliceryn 12

Lungo 90' tra i 4:45-4:35/km
Buone sensazioni nessun problema a tenere un passo regolare, non sono riuscito a tenere la media nell' intervallo prestabilito ma sullo sforzo forse sono i 4:35

Wednesday Apr 6, 2016 #

5 AM

VING TSUN 2:00:00 [3]

Tuesday Apr 5, 2016 #

10 AM

Running 20:00 [2]
shoes: brooks gliceryn 12

Running 44:04 [3] 9.61 km (4:35 / km) +171m 4:13 / km
shoes: brooks gliceryn 12

Medio in progressione 15' tra 4:40 e 4:30 poi 15' tra 4:20 e 4:30 e 15' sotto i 4'
in teoria
il dislivello non mi ha permesso di stare nei passi imposti
6 PM

VING TSUN 1:00:00 [2]

8 PM

VING TSUN 1:20:00 [3]

Monday Apr 4, 2016 #

5 PM

VING TSUN 1:00:00 [2]

6 PM

Stretching 40:00 [1]

VING TSUN 1:00:00 [3]

8 PM

VING TSUN 1:30:00 [3]

Sunday Apr 3, 2016 #

VING TSUN 3:30:00 [3]

Stage EVTF a Baveno

Friday Apr 1, 2016 #

3 PM

Stretching 15:00 [3]

4 PM

VING TSUN 1:00:00 [3]

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