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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Carocci

In the 30 days ending Sep 30, 2019:

activity # timemileskm+m
  Running53 13:46:39 110.87(7:27) 178.43(4:38) 1032
  Esercizi12 11:35:00
  Foot Orienteering13 5:39:52 38.26(8:53) 61.57(5:31) 1806219c
  Stretching26 4:39:50
  Gym1 1:30:00
  Mountain bike2 1:01:26 11.31(11.0/h) 18.2(17.8/h) 94
  Foam roller2 44:00
  Trail-O1 35:00
  Hiking1 22:34 1.09(20:45) 1.75(12:54) 15
  Total95 39:54:21 161.53 259.95 2947219c
  [1-5]66 33:55:31

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Monday Sep 30, 2019 #

12 AM

Stretching 10:40 [0]

5 PM

Running warm up/down 12:01 [1] 2.54 km (4:44 / km)
shoes: Saucony Kinvara 10

Riscaldamento

Running 48:55 [2] 10.81 km (4:32 / km) +37m 4:27 / km
shoes: Saucony Kinvara 10

Provando il percorso verde sul Chiascio

Esercizi 30:00 [1]

Riscaldamento generale, salto in alto
7 PM

Running intervals 15:00 [3] 3.77 km (3:59 / km)
shoes: Saucony Kinvara 10

5×3' variati non troppo spinti; r: 30 mezzi squat con balzo

Running warm up/down 7:51 [1] 0.59 km (13:18 / km)
shoes: Saucony Kinvara 10

Defaticamento
8 PM

Stretching 10:40 [0]

Sunday Sep 29, 2019 #

10 AM

Running warm up/down 14:11 [1] 2.89 km (4:54 / km) +39m 4:36 / km
shoes: VJ Supra

Riscaldamento

Foot Orienteering race 37:20 [5] *** 6.16 km (6:04 / km) +227m 5:07 / km
18c shoes: VJ Supra

JEC - Staffetta
11 AM

Running warm up/down 6:39 [1] 1.23 km (5:24 / km) +16m 5:05 / km
shoes: VJ Supra

Defaticamento

Saturday Sep 28, 2019 #

11 AM

Foot Orienteering warm up/down 18:21 [1] * 2.42 km (7:35 / km) +99m 6:18 / km
4c shoes: VJ Supra

Warm up
12 PM

Foot Orienteering race 1:07:48 [5] *** 10.9 km (6:13 / km) +486m 5:05 / km
11c shoes: VJ Supra

JEC - Long
1 PM

Running warm up/down 6:42 [1] 1.01 km (6:38 / km) +16m 6:09 / km
shoes: VJ Supra

Defaticamento
6 PM

Stretching 9:20 [0]

Friday Sep 27, 2019 #

9 AM

Hiking 22:34 [1] 1.75 km (12:54 / km) +15m 12:22 / km

Model event sprint JEC camminando
2 PM

Running warm up/down 17:16 [1] 3.51 km (4:55 / km) +24m 4:45 / km
shoes: Saucony Kinvara 10

Riscaldamento

Foot Orienteering race 14:02 [5] *** 3.69 km (3:48 / km) +34m 3:38 / km
17c shoes: Saucony Kinvara 10

JEC - Sprint
3 PM

Running warm up/down 5:17 [1] 1.01 km (5:14 / km)
shoes: Saucony Kinvara 10

Defaticamento
10 PM

Stretching 9:20 [0]

Thursday Sep 26, 2019 #

1 PM

Running warm up/down 10:01 [1] 2.02 km (4:58 / km) +20m 4:43 / km
shoes: Saucony Kinvara 10

Riscaldamento

Foot Orienteering 13:08 [2] * 2.71 km (4:51 / km) +72m 4:17 / km
15c shoes: Saucony Kinvara 10

Easy sprint Bardonecchia
2 PM

Running warm up/down 4:47 [1] 1.01 km (4:44 / km) +10m 4:31 / km
shoes: Saucony Kinvara 10

Defaticamento
10 PM

Stretching 9:20 [0]

Wednesday Sep 25, 2019 #

8 PM

Running 29:36 [1] 5.36 km (5:31 / km) +65m 5:12 / km
shoes: Inov-8 Terraultra G 260

Al buio senza frontale
10 PM

Stretching 10:40 [0]

Tuesday Sep 24, 2019 #

5 PM

Running warm up/down 10:20 [1] 2.18 km (4:44 / km)
shoes: Saucony Kinvara 10

Riscaldamento

Esercizi 1:10:00 [1]

Riscaldamento generale, riscaldamento per ostacoli, esercizi sugli ostacoli, lancio del peso
6 PM

Running intervals 1:54 [3] 0.29 km (6:33 / km)
shoes: Saucony Kinvara 10

Ostacoli altezza 84
7 PM

Running intervals 16:41 [4] 3.97 km (4:12 / km) +4m 4:11 / km
shoes: Saucony Kinvara 10

2×(5' variati + 300 + 50 squat completi)

Running warm up/down 8:26 [1] 1.7 km (4:58 / km) +2m 4:56 / km
shoes: Saucony Kinvara 10

Defaticamento
8 PM

Stretching 10:40 [0]

Monday Sep 23, 2019 #

5 PM

Gym 1:30:00 [2]

Palestra elementare: canestri in terzo tempo, andature con palla medica e da basket, addominali, lanci palla medica, salti alla corda;
Palestra di Valentino: macchine con peso basso, scatti sulla cyclette
7 PM

Running hills 26:43 [2] 6.03 km (4:26 / km) +143m 3:58 / km
shoes: Inov-8 Terraultra G 260

Corto collinare per provare le scarpe in grafene
10 PM

Stretching 10:40 [0]

Sunday Sep 22, 2019 #

10 AM

Running warm up/down 12:27 [1] 2.29 km (5:26 / km) +18m 5:14 / km
shoes: Saucony Kinvara 10

Riscaldamento

Foot Orienteering race 14:23 [5] ** 3.7 km (3:53 / km) +17m 3:48 / km
26c shoes: Saucony Kinvara 10

Trofeo Emilia-Romagna 10^ tappa - 1^ manche - Parco si Ponente Cesenatico
11 AM

Running warm up/down 15:50 [1] 2.78 km (5:42 / km) +16m 5:32 / km
shoes: Saucony Kinvara 10

Riscaldamento + defaticamento
12 PM

Foot Orienteering race 12:14 [5] ** 3.12 km (3:55 / km) +19m 3:48 / km
23c shoes: Salomon Sense Pro 2

Trifeo Emilia-Romagna 10^ tappa - 2^ manche - Pineta di Zadina Cesenatico

Running 8:58 [1] 1.47 km (6:06 / km) +8m 5:56 / km
shoes: Salomon Sense Pro 2

Defaticamento
8 PM

Stretching 10:40 [0]

Saturday Sep 21, 2019 #

9 AM

Running warm up/down 13:01 [1] 2.67 km (4:53 / km) +10m 4:47 / km
shoes: Saucony Kinvara 10

Riscaldamento
10 AM

Foot Orienteering intervals 17:32 [4] *** 3.98 km (4:24 / km) +59m 4:06 / km
20c shoes: Saucony Kinvara 10

Raduno sprint - 4 sprint intervals mass start no forking
11 AM

Running warm up/down 7:05 [1] 1.11 km (6:23 / km) +13m 6:02 / km
shoes: Saucony Kinvara 10

Riscaldamento
2 PM

Trail-O 35:00 [0]

4 PM

Running warm up/down 15:17 [1] 3.09 km (4:57 / km) +11m 4:52 / km
shoes: Saucony Kinvara 10

Riscaldamento
5 PM

Foot Orienteering race 12:12 [5] ** 3.3 km (3:42 / km) +18m 3:36 / km
18c shoes: Saucony Kinvara 10

Raduno sprint - Campionato regionale sprint relay Emilia Romagna - Cesenatico Parco Levante - 2^ frazione

Running warm up/down 7:15 [1] 1.21 km (6:00 / km) +5m 5:52 / km
shoes: Saucony Kinvara 10

Defaticamento
10 PM

Stretching 9:20 [0]

Friday Sep 20, 2019 #

6 PM

Running 41:31 [2] 9.41 km (4:25 / km) +137m 4:07 / km
shoes: Saucony Kinvara 10

Percorso Verde con Antonio + Scortica da solo
7 PM

Stretching 10:40 [0]

Thursday Sep 19, 2019 #

5 PM

Running warm up/down 10:26 [1] 2.15 km (4:51 / km)
shoes: Saucony Kinvara 10

Riscaldamento
6 PM

Esercizi 1:30:00 [1]

Riscaldamento globale, 2 circuiti con sbarra, parallele, palle mediche, addominali, dorsali, Robles, verticali; salti sul tappetone; glutei, cosce
7 PM

Running intervals 6:03 [3] 1.74 km (3:29 / km)
shoes: Saucony Kinvara 10

300 + corse varie con esercizi in mezzo

Running warm up/down 3:11 [1] 0.75 km (4:15 / km)
shoes: Saucony Kinvara 10

Defaticamento
8 PM

Stretching 10:40 [0]

Tuesday Sep 17, 2019 #

5 PM

Running warm up/down 12:01 [1] 2.54 km (4:44 / km)
shoes: Saucony Kinvara 10

Riscaldamento
6 PM

Esercizi 50:00 [1]

Riscaldamento generale, sbarra, parallele, addominali, Robles, archi dorsali, salto in alto
7 PM

Running intervals 23:58 [4] 3.72 km (6:27 / km)
shoes: Saucony Kinvara 10

4×300 + 4×200 r: 2'30"

Running warm up/down 8:15 [1] 1.75 km (4:43 / km)
shoes: Saucony Kinvara 10

Defaticamento
8 PM

Stretching 10:40 [0]

Monday Sep 16, 2019 #

5 PM

Running warm up/down 10:01 [1] 2.11 km (4:45 / km)
shoes: Saucony Kinvara 10

Riscaldamento
6 PM

Running intervals 2:22 [3] 0.54 km (4:23 / km)
shoes: Saucony Kinvara 10

Ostacoli: passaggi per riscaldamento + 3×60h altezza 84

Esercizi 1:00:00 [1]

Esercizi di riscaldamento, piegamenti, riscaldamento per ostacoli, palle mediche
7 PM

Running 5:46 [1] 1.14 km (5:04 / km)
shoes: Saucony Kinvara 10

Transizione

Running intervals 15:02 [3] 4.03 km (3:44 / km)
shoes: Saucony Kinvara 10

3×5' variati

Running warm up/down 1:01 [1] 0.22 km (4:37 / km)
shoes: Saucony Kinvara 10

Defaticamento
8 PM

Stretching 10:40 [0]

Sunday Sep 15, 2019 #

10 AM

Running warm up/down 10:00 [1] 1.82 km (5:30 / km) +40m 4:57 / km
shoes: VJ Supra

Riscaldamento

Foot Orienteering race 28:28 [5] ** 5.01 km (5:41 / km) +118m 5:05 / km
14c shoes: VJ Supra

Campionato laziale middle - Fondi Di Jenne - M Elite
11 AM

Running warm up/down 8:26 [1] 1.65 km (5:07 / km) +15m 4:53 / km
shoes: VJ Supra

Defaticamento
7 PM

Stretching 10:40 [0]

Saturday Sep 14, 2019 #

5 PM

Running warm up/down 14:09 [1] 3.01 km (4:42 / km)
shoes: Saucony Kinvara 10

Riscaldamento
6 PM

Running race 4:15 [5] 1.5 km (2:50 / km)
shoes: Mizuno Tempo MD

1500 - Orvieto
8 PM

Stretching 10:40 [0]

Friday Sep 13, 2019 #

8 PM

Foam roller 18:00 [0]

Thursday Sep 12, 2019 #

5 PM

Running warm up/down 10:29 [1] 2.09 km (5:01 / km)
shoes: Saucony Kinvara 10

Riscaldamento
6 PM

Running 1:03 [2] 0.25 km (4:12 / km)
shoes: Saucony Kinvara 10

Allunghi con conetti

Esercizi 50:00 [1]

Esercizi di riscaldamento, passo stacco a 2, 3, 4, 5 appoggi, tenuta in posizione flessione, burpees
7 PM

Running 3:55 [4] 1.28 km (3:04 / km)
shoes: Saucony Kinvara 10

1200 siepi, altezza 76

Running 30:01 [1] 6.66 km (4:30 / km) +29m 4:25 / km
shoes: Saucony Kinvara 10

Facile
8 PM

Stretching 10:40 [0]

Wednesday Sep 11, 2019 #

4 PM

Mountain bike 38:24 [1] 11.32 km (17.7 kph) +41m

Andata verso il calisthenics
5 PM

Esercizi 20:00 [2]

Calisthenics con Carocci
6 PM

Running 15:37 [3] 4.06 km (3:51 / km) +9m 3:48 / km
shoes: Saucony Kinvara 10

Sgambata
7 PM

Mountain bike 23:02 [1] 6.88 km (17.9 kph) +53m

Ritorno
11 PM

Stretching 18:30 [0]

Tuesday Sep 10, 2019 #

5 PM

Running warm up/down 10:00 [1] 2.16 km (4:38 / km)
shoes: Saucony Kinvara 10

Riscaldamento
6 PM

Esercizi 1:20:00 [1]

7 PM

Running intervals 12:17 [4] 4.08 km (3:01 / km)
shoes: Saucony Kinvara 10

8 × giro prato (~500m) rec: 80 addominali

Running warm up/down 9:35 [1] 2.15 km (4:27 / km) +4m 4:25 / km
shoes: Saucony Kinvara 10

Defaticamento
10 PM

Stretching 10:40 [0]

Monday Sep 9, 2019 #

5 PM

Running warm up/down 15:06 [1] 3.33 km (4:32 / km)
shoes: Saucony Kinvara 10

Riscaldamento
6 PM

Esercizi 1:05:00 [1]

7 PM

Running intervals 15:08 [4] 4.53 km (3:20 / km)
shoes: Saucony Kinvara 10

5×3' variati

Running warm up/down 12:47 [1] 2.67 km (4:47 / km)
shoes: Saucony Kinvara 10

Defaticamento
8 PM

Stretching 10:40 [0]

Sunday Sep 8, 2019 #

10 AM

Running warm up/down 19:45 [1] 3.62 km (5:27 / km) +82m 4:54 / km
shoes: VJ Supra

Riscaldamento
11 AM

Foot Orienteering race 56:48 [5] *** 8.61 km (6:36 / km) +365m 5:27 / km
19c shoes: VJ Supra

Campionati italiani long - Millegrobbe - M18

Saturday Sep 7, 2019 #

3 PM

Running warm up/down 12:23 [1] 2.07 km (5:59 / km) +53m 5:18 / km
shoes: Saucony Kinvara 10

Riscaldamento
4 PM

Foot Orienteering race 14:08 [5] ** 3.28 km (4:19 / km) +108m 3:42 / km
14c shoes: Saucony Kinvara 10

Campionati italiani sprint - Folgaria - M18

Running warm up/down 9:00 [1] 1.29 km (6:59 / km) +24m 6:23 / km
shoes: Saucony Kinvara 10

Defaticamento
10 PM

Stretching 10:40 [0]

Friday Sep 6, 2019 #

3 PM

Running warm up/down 10:01 [1] 2.11 km (4:45 / km) +31m 4:25 / km

Riscaldamento

Foot Orienteering race 33:28 [5] *** 4.69 km (7:08 / km) +184m 5:58 / km
20c

Coppa del Trentino Middle - Costa di Folgaria - M Elite
7 PM

Stretching 10:40 [0]

Thursday Sep 5, 2019 #

6 PM

Running warm up/down 12:01 [1] 2.67 km (4:30 / km)
shoes: Saucony Kinvara 10

Riscaldamento

Esercizi 50:00 [1]

7 PM

Running 15:00 [2] 3.37 km (4:27 / km) +10m 4:23 / km
shoes: Saucony Kinvara 10

Fartlek facile
10 PM

Stretching 10:40 [0]

Wednesday Sep 4, 2019 #

7 PM

Foam roller 26:00 [0]

Tuesday Sep 3, 2019 #

5 PM

Running warm up/down 21:16 [2] 5.01 km (4:15 / km) +38m 4:05 / km
shoes: Saucony Kinvara 10

Casa - Percorso Verde a Ponte Valleceppi
6 PM

Running 7:37 [3] 2.02 km (3:46 / km) +6m 3:43 / km
shoes: Saucony Kinvara 10

Ponte Valleceppi - Ponte Felcino

Running intervals 7:27 [4] 2.05 km (3:38 / km) +4m 3:36 / km

Fartlek

Running intervals 10:52 [4] 2.4 km (4:32 / km) +3m 4:30 / km
shoes: Saucony Kinvara 10

Scatti brevi con recupero camminato

Esercizi 1:10:00 [1]

11 PM

Stretching 10:40 [0]

Monday Sep 2, 2019 #

12 AM

Stretching 10:40 [0]

6 PM

Running warm up/down 15:13 [1] 3.1 km (4:55 / km) +21m 4:45 / km
shoes: Saucony Kinvara 10

15', ripresa degli allenamenti col gruppo di atletica

Esercizi 1:00:00 [1]

7 PM

Running warm up/down 10:30 [1] 2.08 km (5:03 / km) +13m 4:54 / km
shoes: Saucony Kinvara 10

10', spostamento
8 PM

Stretching 10:40 [0]

Sunday Sep 1, 2019 #

6 PM

Running 37:40 [3] 10.0 km (3:46 / km) +45m 3:41 / km
shoes: Saucony Kinvara 10

10K spinti; dovevano essere 40' ma mi sono dovuto fermare per bisogni fisiologici
7 PM

Running warm up/down 3:16 [2] 0.76 km (4:18 / km) +11m 4:00 / km
shoes: Saucony Kinvara 10

Ritorno defaticante

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