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Training Log Archive: Abrando

In the 31 days ending Jan 31, 2017:

activity # timemileskm+m
  VING TSUN 24 30:20:00
  Running15 14:09:09 94.91 152.74 2701
  Orienteering3 2:47:13 14.47(11:34) 23.28(7:11) 315
  Stretching4 2:05:00
  Strength3 1:45:15
  MTB1 1:40:00 23.59(14.2/h) 37.96(22.8/h) 361
  Total47 52:46:37 132.96 213.98 3377

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Monday Jan 30, 2017 #

5 PM

Stretching 40:00 [3]

6 PM

VING TSUN 1:00:00 [3]
shoes: Adidas Mat Wizard 3

8 PM

VING TSUN 1:00:00 [3]
shoes: Adidas Mat Wizard 3

Sunday Jan 29, 2017 #

9 AM

Orienteering 42:10 [3] 6.39 km (6:36 / km) +107m 6:05 / km
shoes: salomon S-Lab sense 3 ultra sg

1° tour trevigiano a Tarzo
Bel percorso divertente
errore nella seconda farfalla cieca perdendo circa 3' alla 20 e poi alla 24 (inizio 3° farfalla cieca) perdo qualche secondo sbagliando di 30° l' uscita dal punto

Running warm up/down 10:00 [2]
shoes: salomon S-Lab sense 3 ultra sg

2 PM

Orienteering 1:06:08 [3] 6.76 km (9:47 / km) +175m 8:40 / km
shoes: Icebug Spirit 6 OLX

Allenamento a Barbisano tracciato da Mik Caraglio

Saturday Jan 28, 2017 #

6 PM

Running warm up/down 20:00 [3]
shoes: La sportiva Elios SR

Orienteering race 58:55 [5] 10.13 km (5:49 / km) +33m 5:43 / km
shoes: La sportiva Elios SR

VEnotte 2017

Friday Jan 27, 2017 #

9 AM

Running 45:00 [3] 10.14 km (4:26 / km) +122m 4:11 / km
shoes: Saucony Jazz 18

15' a 4:32/kmsf - 15' a 4:14/kmsf - 15' a 3:56/kmsf

Running warm up/down 20:00 [3] 2.54 km (7:52 / km) +108m 6:30 / km
shoes: Saucony Jazz 18

4 PM

VING TSUN 1:00:00 [3]

6 PM

VING TSUN 1:00:00 [3]

Thursday Jan 26, 2017 #

10 AM

Strength 30:00 [3]

5 PM

VING TSUN 2:00:00 [3]

Stretching 20:00 [3]

8 PM

VING TSUN 1:00:00 [3]

Wednesday Jan 25, 2017 #

4 PM

VING TSUN 1:00:00 [3]

6 PM

VING TSUN 1:00:00 [3]

Tuesday Jan 24, 2017 #

6 PM

Running 53:14 [3] 10.64 km (5:00 / km) +23m 4:57 / km
shoes: salomon S-Lab sense 3 ultra sg

corsa in vernavola con Irene

Monday Jan 23, 2017 #

5 PM

VING TSUN 2:00:00 [3]

8 PM

VING TSUN 1:00:00 [3]

Sunday Jan 22, 2017 #

9 AM

Running warm up/down 20:00 [3] 2.03 km (9:51 / km) +82m 8:12 / km
shoes: Saucony Jazz 18

Running 1:30:00 [3] 18.5 km (4:52 / km) +394m 4:24 / km
shoes: Saucony Jazz 18

lungo

Saturday Jan 21, 2017 #

11 AM

VING TSUN 2:00:00 [3]

2 PM

VING TSUN 4:00:00 [3]

Friday Jan 20, 2017 #

6 PM

VING TSUN 1:00:00 [3]

Thursday Jan 19, 2017 #

10 AM

Strength 30:00 [3]

tavoletta
3 PM

Running warm up/down 18:09 [3] 2.03 km (8:56 / km) +49m 7:59 / km
shoes: Saucony Jazz 18

Running 45:00 [3] 9.65 km (4:40 / km) +195m 4:14 / km
shoes: Saucony Jazz 18

medio collinare
8 PM

VING TSUN 1:00:00 [3]

Wednesday Jan 18, 2017 #

9 AM

Running warm up/down 20:00 [2] 2.74 km (7:18 / km) +9m 7:11 / km
shoes: La sportiva Elios SR

Running intervals 50:18 [3] 9.41 km (5:21 / km) +14m 5:18 / km
shoes: La sportiva Elios SR

6 x 1000 a 3:45/km con 2' rec + 4 x 500 a 3:45/km con 2' rec
tempi [3:45-3:45-3:45-3:48-3:48-3:55-1:53-1:53-1:54-1:52]
6 PM

VING TSUN 1:00:00 [3]

Tuesday Jan 17, 2017 #

6 PM

VING TSUN 1:00:00 [3]

Monday Jan 16, 2017 #

8 AM

Running 45:00 [3] 10.08 km (4:28 / km) +125m 4:12 / km
shoes: Saucony Jazz 18

medio in progressione
15' a 4:32/kmsf - 15' a 4:14/kmsf - 15' a 3:53/kmsf

Running warm up/down 18:00 [1] 2.44 km (7:23 / km) +100m 6:07 / km
shoes: Saucony Jazz 18

6 PM

VING TSUN 1:10:00 [3]

8 PM

VING TSUN 1:10:00 [3]

Friday Jan 13, 2017 #

7 AM

Running warm up/down 10:50 [1] 1.88 km (5:46 / km) +42m 5:11 / km
shoes: Saucony Jazz 18

Running 45:00 [3] 9.08 km (4:57 / km) +212m 4:26 / km
shoes: Saucony Jazz 18

Medio collinare
6 PM

VING TSUN 1:00:00 [3]

Thursday Jan 12, 2017 #

5 PM

VING TSUN 1:00:00 [3]

7 PM

Strength 45:15 [3]

3 giri, 1' ad esercizio, 2' rec [affondi con sacca bulgara - equilibrio sul bosu - skipp al TRX - corda - squat con wall ball da 8 kg - rematori con elastici - burpees con palla da 8kg]
8 PM

VING TSUN 1:00:00 [3]

Wednesday Jan 11, 2017 #

9 AM

Running warm up/down 14:00 [3] 2.23 km (6:17 / km) +5m 6:13 / km
shoes: Saucony Jazz 18

Running intervals 50:00 [3] 9.64 km (5:11 / km) +16m 5:09 / km
shoes: Saucony Jazz 18

6 x 1000 a 3:45/km con 2' rec + 4 x 500 a 3:45/km con 2' rec
Tempi [3:39-3:45-3:43-3:41-3:45-3:51-1:48-1:53-1:53-1:52]
5 PM

Stretching 40:00 [2]

6 PM

VING TSUN 1:00:00 [3]

Monday Jan 9, 2017 #

8 AM

Running 16:14 [3] 2.64 km (6:09 / km) +99m 5:11 / km
shoes: salomon S-Lab sense 3 ultra sg

test per cercare una salita per allenarmi nei vertikal
6 PM

VING TSUN 1:00:00 [3]

8 PM

VING TSUN 1:00:00 [3]

Sunday Jan 8, 2017 #

9 AM

Running warm up/down 16:00 [3] 1.86 km (8:36 / km) +48m 7:37 / km
shoes: La sportiva Elios SR

Running 45:00 [3] 9.59 km (4:42 / km) +201m 4:15 / km
shoes: La sportiva Elios SR

Medio collinare

Thursday Jan 5, 2017 #

1 PM

MTB 1:40:00 [3] 37.96 km (22.8 kph) +361m
shoes: mtb CUBE attention SL 29

Tuesday Jan 3, 2017 #

8 AM

Running 1:30:00 [3] 17.69 km (5:05 / km) +333m 4:39 / km
shoes: brooks gliceryn 12

lungo collinare

Running warm up/down 25:00 [2] 2.75 km (9:05 / km) +120m 7:28 / km
shoes: brooks gliceryn 12

10 AM

Stretching 25:00 [3]

Monday Jan 2, 2017 #

5 PM

Running 27:30 [3] 5.59 km (4:55 / km) +166m 4:17 / km
shoes: brooks gliceryn 12

Allenamento ''notturna''

Sunday Jan 1, 2017 #

10 AM

Running warm up/down 15:00 [1] 1.98 km (7:35 / km) +21m 7:12 / km
shoes: brooks gliceryn 12

Running 39:54 [3] 7.61 km (5:15 / km) +217m 4:35 / km
shoes: brooks gliceryn 12

medio collinare

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