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Training Log Archive: Abrando

In the 31 days ending Oct 31, 2015:

activity # timemileskm+m
  Running11 9:23:10 40.22 64.73 1132
  Strength2 1:40:00
  MTB1 1:34:00 23.67(15.1/h) 38.1(24.3/h) 369
  Orienteering2 1:14:55 5.06(14:48) 8.15(9:12) 167
  Total13 13:52:05 68.96 110.98 1668

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Friday Oct 30, 2015 #

Running warm up/down 16:00 [1] 2.32 km (6:54 / km) +64m 6:04 / km
shoes: salomon S-Lab sense 3 ultra sg

Running intervals 17:02 [4] 3.31 km (5:09 / km) +52m 4:46 / km
shoes: salomon S-Lab sense 3 ultra sg

8x300 con 1'25'' recupero

Monday Oct 26, 2015 #

Running warm up/down 40:00 [2]
shoes: brooks gliceryn 12

Running 11:48 [5] 3.0 km (3:56 / km)
shoes: brooks gliceryn 12

Test sui 3000 in pista [3:50-3:58-3:59]

Saturday Oct 24, 2015 #

Running warm up/down 30:00 [1]
shoes: salomon XR crossmax 2

Running 1:33:15 [3] 17.71 km (5:16 / km) +472m 4:39 / km
shoes: salomon XR crossmax 2

lungo lento

Thursday Oct 22, 2015 #

Running warm up/down 20:00 [1]
shoes: brooks gliceryn 12

Running 17:57 [3] 3.53 km (5:05 / km) +92m 4:30 / km
shoes: brooks gliceryn 12

giro tranquillo

Sunday Oct 18, 2015 #

Event: 6^ pr. Coppa Italia - Middle
 

Running warm up/down 20:00 [2]
shoes: inov oroc 280

Orienteering race 57:09 [5] 4.74 km (12:03 / km) +124m 10:40 / km
shoes: inov oroc 280

Finale di Coppa Italia gallio campomulo, gara regolare un un errore da 4/5' e poi ho tenuto una velocità bassa a causa della neve
16° MA

Saturday Oct 17, 2015 #

Event: 5^ pr. SUUNTO Sprint Race Tour
 

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

Orienteering race 17:46 [5] 3.41 km (5:13 / km) +43m 4:54 / km
shoes: brooks gliceryn 12

Sprint race tour a Schio gara regolare con un errore che mi ha fatto fare dislivello gratuito
15° in ME

Thursday Oct 15, 2015 #

Running warm up/down 20:00 [1]
shoes: salomon XR crossmax 2

Running 25:22 [3] 5.07 km (5:00 / km) +70m 4:41 / km
shoes: salomon XR crossmax 2

anello Montescano-Castana sprintando nei due tratti in salita e recuperando nel tratto in discesa

Wednesday Oct 14, 2015 #

Running warm up/down 33:53 [2] 6.33 km (5:21 / km) +12m 5:18 / km
shoes: salomon S-Lab sense 3 ultra sg

Running intervals 11:00 [3] 2.12 km (5:11 / km) +4m 5:08 / km
shoes: salomon S-Lab sense 3 ultra sg

Variazioni 20''/20'' per 16 volte con irene e tode alla vernavola

Monday Oct 12, 2015 #

MTB 1:34:00 [4] 38.1 km (24.3 kph) +369m
shoes: mtb CUBE attention SL 29

Giro tranquillo, con molta pianura rispetto al solito

Thursday Oct 8, 2015 #

Running warm up/down 25:00 [1]
shoes: salomon XR crossmax 2

Running 36:51 [4] 8.0 km (4:36 / km) +122m 4:17 / km
shoes: salomon XR crossmax 2

primi 5 km a 4:44/km e 3 a 4:25/km

Wednesday Oct 7, 2015 #

Strength 1:00:00 [3]

jump, burpees, skipp, lanci con la wall ball da 6 kg

Tuesday Oct 6, 2015 #

Running warm up/down 20:00 [1]
shoes: salomon XR crossmax 2

Running 55:36 [3] 11.21 km (4:58 / km) +230m 4:30 / km
shoes: salomon XR crossmax 2

10km a 4:50/km + 10 allunghi da 100m

Strength 40:00 [3]

Corda, addominali alti e bassi, rematore con gli elastici e burpees. 4 giri

Thursday Oct 1, 2015 #

Running warm up/down 30:00 [1]
shoes: brooks gliceryn 12

Running warm up/down 9:26 [4] 2.13 km (4:26 / km) +14m 4:17 / km
shoes: brooks gliceryn 12

16x100m rec 15'' di camminata

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