Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Carocci

In the 30 days ending Apr 30, 2020:

activity # timemileskm+m
  Esercizi21 13:54:00
  Running25 10:33:36 69.86(9:04) 112.43(5:38) 4130
  Stretching29 10:06:25
  Cycling trainers17 9:01:31 84.11(9.3/h) 135.36(15.0/h)
  Total81 43:35:32 153.97 247.79 4130
  [1-5]55 33:29:07

«»
2:24
0:00
» now
WeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeTh

Thursday Apr 30, 2020 #

5 PM

Cycling trainers warm up/down 20:00 [1] 5.0 km (15.0 kph)

Riscaldamento
7 PM

Running intervals 12:31 [4] 1.92 km (6:31 / km) +45m 5:50 / km

2×(1'30-1'15-1') r: 1'

Esercizi 50:00 [3]

Circuito completo
9 PM

Stretching 19:00 [0]

Wednesday Apr 29, 2020 #

6 PM

Cycling trainers 30:01 [2] 7.5 km (15.0 kph)

30' in progressione
7 PM

Stretching 10:20 [0]

Tuesday Apr 28, 2020 #

5 PM

Cycling trainers warm up/down 20:00 [1] 5.0 km (15.0 kph)

Riscaldamento
6 PM

Esercizi 1:00:00 [2]

Andature; circuito 36' total body; 2×4' hiit step burpees; 2×4' air/jump squat; mobilità anche
7 PM

Running intervals 16:25 [4] 2.37 km (6:56 / km) +54m 6:13 / km
shoes: Inov-8 Terraultra G 260

4×30" r: 25"; r: 35"; 4×45" r: 40"; r: 50"; 4×1' r: 55"
8 PM

Stretching 17:00 [0]

Monday Apr 27, 2020 #

4 PM

Cycling trainers warm up/down 20:00 [1] 5.0 km (15.0 kph)

Riscaldamento
5 PM

Running intervals 26:01 [4] 3.32 km (7:50 / km) +420m 4:48 / km
shoes: Inov-8 Terraultra G 260

Scale: 4×3' r: 1' + 10' fartlek
6 PM

Esercizi 50:00 [2]

Circuito completo
7 PM

Stretching 37:30 [0]

Sunday Apr 26, 2020 #

2 AM

Running 45:00 [2] 10.09 km (4:28 / km) +3m 4:27 / km
shoes: Inov-8 Terraultra G 260

45' in notturna perché non riuscivo a prendere sonno
4 AM

Stretching 12:40 [0]

Saturday Apr 25, 2020 #

12 PM

Cycling trainers 1:00:00 [2] 15.0 km (15.0 kph)

Rullo 60' regolare
2 PM

Stretching 20:40 [0]

Friday Apr 24, 2020 #

6 PM

Running warm up/down 10:00 [2] 1.55 km (6:27 / km) +152m 4:20 / km
shoes: Saucony Kinvara 10 II

Riscaldamento sulle scale

Esercizi 1:00:00 [3]

Andature; 3×(35 balzi su e giù gradino dx, 35 sx, 35 mezzi squat jump 2 gradini, 35 slanci in fuori braccia); 12' circuito completo; 2×4' circuito braccia; 12' circuito glutei; mobilità
7 PM

Running 5:00 [3] 0.84 km (5:57 / km) +85m 3:57 / km
shoes: Saucony Kinvara 10 II

2'L-1'V-2'L
8 PM

Stretching 14:15 [0]

Thursday Apr 23, 2020 #

7 PM

Running warm up/down 10:00 [1] 1.56 km (6:25 / km) +146m 4:22 / km
shoes: Inov-8 Terraultra G 260

Riscaldamento sulle scale

Esercizi 50:00 [2]

Circuito completo
8 PM

Running intervals 12:30 [4] 1.85 km (6:45 / km) +45m 6:01 / km
shoes: Inov-8 Terraultra G 260

2×(1'30-1'15-1') r: 1'
10 PM

Stretching 30:30 [0]

Wednesday Apr 22, 2020 #

7 PM

Running 30:00 [2] 5.33 km (5:38 / km) +141m 4:58 / km
shoes: Inov-8 Terraultra G 260

30' moderati girando compulsivamente intorno a casa
8 PM

Esercizi 10:00 [3]

Addominali
9 PM

Stretching 23:20 [0]

Tuesday Apr 21, 2020 #

5 PM

Cycling trainers warm up/down 3:12 [1] 0.8 km (15.0 kph)

Riscaldamento troncato perché mi si è rotto il rullo
6 PM

Esercizi 45:00 [2]

Andature; esercizi per ostacoli; 2 serie di burpees e 2 serie di squat
7 PM

Running intervals 16:28 [4] 2.66 km (6:11 / km) +54m 5:37 / km
shoes: Inov-8 Terraultra G 260

4×1' r: 55"; r: 50"; 4×45" r: 40"; r: 35"; 4×30" r: 25"

Stretching 30:30 [0]

Monday Apr 20, 2020 #

4 PM

Cycling trainers warm up/down 20:01 [1] 5.0 km (15.0 kph)

Riscaldamento

Esercizi 50:00 [3]

Circuito completo
5 PM

Running intervals 28:37 [4] 5.12 km (5:35 / km) +112m 5:02 / km
shoes: Saucony Kinvara 10 II

4×3' r: 1' + 10' fartlek
8 PM

Stretching 18:30 [0]

Sunday Apr 19, 2020 #

6 AM

Running 50:01 [3] 12.5 km (4:00 / km) +13m 3:59 / km
shoes: Inov-8 Terraultra G 260

50' BBA
Forse mi sono lasciato trasportare un po' troppo dalla musica
8 AM

Stretching 23:20 [0]

Saturday Apr 18, 2020 #

3 PM

Cycling trainers long 2:00:00 [2] 30.0 km (15.0 kph)

2 ore di rullo con qualche variazione
5 PM

Esercizi 10:00 [3]

Addominali
8 PM

Stretching 12:20 [0]

Friday Apr 17, 2020 #

1 AM

Stretching 12:40 [0]

12 PM

Esercizi 4:00 [3]

Plank
4 PM

Cycling trainers warm up/down 20:01 [1] 5.0 km (15.0 kph)

Riscaldamento
5 PM

Esercizi 1:00:00 [3]

Andature sul posto; 3×(35 mezzo squat jump doppio gradino su-giù, 35 balzi gradino singolo dx, 35 sx, slanci proni braccia in fuori con 1kg); 12' full body workout; 10' circuito addominali; esercizi in posizione da ostacolista
6 PM

Running 11:00 [2] 1.41 km (7:48 / km) +195m 4:37 / km
shoes: Saucony Kinvara 10 II

Variazioni sulle scale
7 PM

Stretching 37:00 [0]

Thursday Apr 16, 2020 #

8 PM

Running 30:00 [3] 4.38 km (6:51 / km) +488m 4:24 / km
shoes: Saucony Kinvara 10 II

Variato su scale

Wednesday Apr 15, 2020 #

4 PM

Cycling trainers 40:00 [2] 10.0 km (15.0 kph)

40' in progressione
5 PM

Stretching 20:40 [0]

Tuesday Apr 14, 2020 #

5 PM

Cycling trainers warm up/down 20:00 [1] 5.0 km (15.0 kph)

6 PM

Esercizi 45:00 [2]

Andature; esercizi su ostacoli; burpees; squat; mobilità bacino
7 PM

Running intervals 16:26 [4] 2.51 km (6:33 / km) +54m 5:55 / km
shoes: Saucony Kinvara 10 II

4×1' r: 55"; r: 50"; 4×45" r: 40"; r: 35"; 4×30" r: 25"

Stretching 18:30 [0]

Monday Apr 13, 2020 #

6 PM

Running 53:07 [3] 13.4 km (3:58 / km) +12m 3:57 / km
shoes: Inov-8 Terraultra G 260

Fartlek: 10×(2 giri V - 2 giri L)
7 PM

Esercizi 10:00 [3]

Addominali
8 PM

Stretching 23:20 [0]

Sunday Apr 12, 2020 #

6 AM

Running long 1:30:00 [2] 20.23 km (4:27 / km) +6m 4:27 / km
shoes: Inov-8 Terraultra G 260

90' BBA; inaspettate buone sensazioni, forse perché era la prima volta che correvo con la musica
12 PM

Stretching 23:20 [0]

Saturday Apr 11, 2020 #

12 PM

Cycling trainers 1:00:00 [3] 15.0 km (15.0 kph)

60' in progressione
3 PM

Stretching 20:40 [0]

Friday Apr 10, 2020 #

12 AM

Stretching 20:30 [0]

3 PM

Cycling trainers warm up/down 30:00 [1] 7.5 km (15.0 kph)

Riscaldamento
5 PM

Running warm up/down 6:00 [2] 0.92 km (6:31 / km) +92m 4:21 / km

Scale: 3'V-1'L-2'V

Esercizi 1:00:00 [2]

3×(tricipiti, affondi, piegamenti, polpacci) + 3×(1'30" mezzi balzi squat su scale, 1' balzi dx su scale, 1' sx, 45" slanci braccia in fuori) + circuito dorsali
6 PM

Stretching 20:30 [0]

Thursday Apr 9, 2020 #

7 PM

Cycling trainers warm up/down 20:00 [1] 5.0 km (15.0 kph)

Riscaldamento

Running intervals 12:31 [4] 2.04 km (6:08 / km) +45m 5:32 / km
shoes: Saucony Kinvara 10 II

2×(1'30"-1'15"-1') r: 1'
10 PM

Esercizi 1:00:00 [2]

Circuito completo

Wednesday Apr 8, 2020 #

4 PM

Cycling trainers 30:01 [2] 7.5 km (15.0 kph)

30' in progressione
5 PM

Esercizi 10:00 [3]

Addominali
8 PM

Stretching 22:40 [0]

Tuesday Apr 7, 2020 #

12 AM

Stretching 12:40 [0]

5 PM

Esercizi 50:00 [3]

3×7' circuito completo + andature + burpees + squat
6 PM

Cycling trainers warm up/down 20:00 [2] 5.0 km (15.0 kph)

Riscaldamento
7 PM

Running intervals 20:40 [4] 3.09 km (6:41 / km) +67m 6:02 / km
shoes: Saucony Kinvara 10 II

5×1' r: 55"; r: 50"; 5×45" r: 40"; r: 35"; 5×30" r: 25"

Stretching 30:30 [0]

Monday Apr 6, 2020 #

7 PM

Cycling trainers warm up/down 8:15 [1] 2.06 km (15.0 kph)

Rullo fatto in casa; tendeva ad andare verso sinistra ma alla fine si è scoperto il problema, quindi i prossimi giorni dovrebbe funzionare.

Running intervals 21:01 [4] 3.92 km (5:22 / km) +97m 4:46 / km
shoes: Saucony Kinvara 10 II

2×5' + 8' fartlek

Sunday Apr 5, 2020 #

5 PM

Running 1:01:48 [3] 5.52 km (11:12 / km) +1000m 5:52 / km
shoes: Saucony Kinvara 10 II

1000m di dislivello sulle scale
8 PM

Stretching 23:20 [0]

Saturday Apr 4, 2020 #

5 PM

Esercizi 10:00 [3]

Addominali

Friday Apr 3, 2020 #

7 PM

Running warm up/down 8:02 [1] 1.2 km (6:42 / km) +120m 4:28 / km
shoes: Saucony Kinvara 10 II

Riscaldamento

Running 6:02 [2] 0.84 km (7:11 / km) +100m 4:30 / km
shoes: Saucony Kinvara 10 II

3' lenti, 1' veloce, 2' lenti

Esercizi 1:10:00 [3]

Riscaldamento braccia; 3× (tricipiti, affondi, piegamenti, polpacci); 4× (1'30" mezzi squat jump sulle scale, 1' balzi dx, 1' sx, 45" slanci braccia in fuori); circuito glutei
8 PM

Running intervals 4:25 [4] 0.18 km (24:32 / km) +112m 5:58 / km
shoes: Saucony Kinvara 10 II

3×6 rampe + 4×4 rampe
11 PM

Stretching 12:35 [0]

Thursday Apr 2, 2020 #

6 PM

Esercizi 1:00:00 [3]

Circuito
8 PM

Running 30:01 [3] 3.68 km (8:09 / km) +472m 4:58 / km
shoes: Saucony Kinvara 10 II

Variato sulle scale
9 PM

Stretching 23:20 [0]

Wednesday Apr 1, 2020 #

1 AM

Stretching 14:15 [0]

5 PM

Esercizi 10:00 [3]

Addominali

« Earlier | Later »