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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Carocci

In the 31 days ending Jan 31, 2019:

activity # timemileskm+m
  Running46 14:54:56 123.99(7:13) 199.54(4:29) 1728
  Esercizi9 7:10:00
  Gym4 6:10:00
  Stretching22 4:51:20
  Foam roller3 1:55:00
  P. E.1 1:00:00
  Foot Orienteering2 54:02 7.0(7:43) 11.27(4:48) 15871c
  Total69 36:55:18 130.99 210.81 188671c
  [1-5]48 30:08:58

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Tuesday Jan 29, 2019 #

3 PM

Running warm up/down 10:01 [1] 2.18 km (4:36 / km)
shoes: Inov-8 Roadtalon 240

Riscaldamento
4 PM

Running 20:07 [3] 5.22 km (3:51 / km)
shoes: Inov-8 Roadtalon 240

Variato

Esercizi 40:00 [1]

5 PM

Running intervals 13:39 [3] 3.77 km (3:37 / km)
shoes: Inov-8 Roadtalon 240

4×400 r: fermo-3' lento-fermo

Running warm up/down 13:00 [1] 2.59 km (5:01 / km) +4m 4:59 / km
shoes: Inov-8 Roadtalon 240

Defaticamento
6 PM

Stretching 10:40 [0]

Monday Jan 28, 2019 #

5 PM

Running warm up/down 20:00 [1] 4.31 km (4:38 / km) +29m 4:29 / km
shoes: Inov-8 Roadtalon 240

Riscaldamento

Gym 1:20:00 [2]

7 PM

Stretching 15:00 [0]

Sunday Jan 27, 2019 #

10 AM

Running warm up/down 15:01 [1] 2.82 km (5:20 / km) +30m 5:03 / km
shoes: Salomon Sense Pro 2

Riscaldamento

Foot Orienteering race 26:12 [5] ** 5.09 km (5:09 / km) +75m 4:48 / km
27c shoes: Salomon Sense Pro 2

Trofeo delle Ville - Villa Pamphilj Ovest
11 AM

Running warm up/down 13:44 [1] 2.58 km (5:19 / km) +29m 5:02 / km
shoes: Salomon Sense Pro 2

Defaticamento

Stretching 11:00 [0]

Saturday Jan 26, 2019 #

11 AM

Running warm up/down 27:57 [2] 5.94 km (4:42 / km) +126m 4:15 / km
shoes: Inov-8 Roadtalon 240

Riscaldamento
12 PM

Running intervals 30:15 [4] 4.6 km (6:35 / km) +300m 4:58 / km
shoes: Inov-8 Roadtalon 240

4x(5x106) in salita r: 1' - 2' tra le serie

Running warm up/down 8:12 [1] 1.84 km (4:27 / km)
shoes: Inov-8 Roadtalon 240

Defaticamento
1 PM

Stretching 10:40 [0]

Thursday Jan 24, 2019 #

3 PM

Running warm up/down 15:05 [1] 3.32 km (4:33 / km)
shoes: Inov-8 Roadtalon 240

Riscaldamento

Esercizi 1:00:00 [1]

4 PM

Running intervals 15:35 [4] 4.63 km (3:22 / km)
shoes: Inov-8 Roadtalon 240

4×400 (r: 3') + 4×600 (r: 1')
5 PM

Running warm up/down 5:45 [1] 1.17 km (4:55 / km)
shoes: Inov-8 Roadtalon 240

Defaticamento
6 PM

Stretching 21:20 [0]

Wednesday Jan 23, 2019 #

Stretching 10:40 [0]

3 PM

Running warm up/down 10:14 [1] 2.08 km (4:55 / km) +23m 4:40 / km
shoes: Inov-8 Roadtalon 240

Riscaldamento
4 PM

Foot Orienteering intervals 27:50 [4] *** 6.18 km (4:30 / km) +83m 4:13 / km
44c shoes: Inov-8 Roadtalon 240

3 × ripetute sprint
5 PM

Running warm up/down 10:01 [1] 1.85 km (5:25 / km) +23m 5:06 / km
shoes: Inov-8 Roadtalon 240

Defaticamento

Tuesday Jan 22, 2019 #

5 PM

Running warm up/down 16:19 [1] 3.73 km (4:22 / km) +24m 4:14 / km
shoes: Inov-8 Roadtalon 240

Riscaldamento

Gym 1:20:00 [4]

8 PM

Stretching 14:45 [0]

Monday Jan 21, 2019 #

5 PM

Running warm up/down 15:01 [1] 3.31 km (4:32 / km) +19m 4:25 / km
shoes: Inov-8 Roadtalon 240

Riscaldamento

Gym 1:40:00 [1]

7 PM

Stretching 10:00 [0]

Sunday Jan 20, 2019 #

9 AM

Running warm up/down 10:00 [1] 1.91 km (5:14 / km) +6m 5:09 / km
shoes: Inov-8 Roadtalon 240

Riscaldamento
10 AM

Running race 30:35 [5] 8.41 km (3:38 / km) +47m 3:32 / km
shoes: Mizuno Tempo MD

Cross di Foligno
12 PM

Stretching 10:40 [0]

Saturday Jan 19, 2019 #

Foam roller 45:00 [0]

Friday Jan 18, 2019 #

12 PM

P. E. 1:00:00 [1]

5 PM

Running warm up/down 17:05 [1] 3.57 km (4:47 / km) +23m 4:38 / km
shoes: Inov-8 Roadtalon 240

Riscaldamento

Gym 1:50:00 [3]

8 PM

Stretching 14:15 [0]

Thursday Jan 17, 2019 #

3 PM

Running warm up/down 12:43 [1] 2.66 km (4:47 / km)
shoes: Inov-8 Roadtalon 240

Riscaldamento

Esercizi 35:00 [1]

4 PM

Running intervals 24:41 [4] 7.23 km (3:25 / km)
shoes: Inov-8 Roadtalon 240

2000 - 2200 - 1000 - 800 retro running - 6×80
5 PM

Running warm up/down 2:36 [1] 0.54 km (4:49 / km)
shoes: Inov-8 Roadtalon 240

Defaticamento
6 PM

Stretching 10:40 [0]

Wednesday Jan 16, 2019 #

4 PM

Running long 1:08:53 [2] 14.5 km (4:45 / km) +436m 4:08 / km
shoes: Inov-8 Roadtalon 240

Lungo lento collinare
6 PM

Stretching 21:20 [0]

Tuesday Jan 15, 2019 #

7 PM

Running 38:55 [3] 9.47 km (4:07 / km) +42m 4:01 / km
shoes: Inov-8 Roadtalon 240

Riscaldamento + 20' fartlek (1'-1') + defaticamento
8 PM

Stretching 12:40 [0]

Monday Jan 14, 2019 #

4 PM

Running 46:36 [1] 10.14 km (4:36 / km) +44m 4:30 / km
shoes: Inov-8 Roadtalon 240

Facile
6 PM

Stretching 10:40 [0]

Sunday Jan 13, 2019 #

6 PM

Running warm up/down 12:01 [1] 1.75 km (6:52 / km)
shoes: Inov-8 Roadtalon 240

Riscaldamento
7 PM

Running race 4:24 [5] 1.5 km (2:56 / km)
shoes: Mizuno Tempo MD

1500 indoor

Saturday Jan 12, 2019 #

6 PM

Foam roller 30:00 [0]

Friday Jan 11, 2019 #

3 PM

Running warm up/down 15:50 [1] 3.63 km (4:22 / km)
shoes: Inov-8 Roadtalon 240

Riscaldamento

Esercizi 30:00 [1]

4 PM

Running intervals 2:55 [4] 1.06 km (2:45 / km)
shoes: Inov-8 Roadtalon 240

2×500 RG 1500

Running warm up/down 17:30 [1] 3.89 km (4:30 / km) +10m 4:26 / km
shoes: Inov-8 Roadtalon 240

Defaticamento
5 PM

Stretching 11:00 [0]

Thursday Jan 10, 2019 #

4 PM

Running warm up/down 10:01 [1] 2.22 km (4:31 / km)
shoes: Inov-8 Roadtalon 240

Riscaldamento

Running 17:10 [3] 4.66 km (3:41 / km)
shoes: Inov-8 Roadtalon 240

Progressivo

Esercizi 40:00 [1]

5 PM

Running warm up/down 6:27 [1] 1.51 km (4:16 / km)
shoes: Inov-8 Roadtalon 240

Defaticamento
6 PM

Stretching 12:40 [0]

Tuesday Jan 8, 2019 #

3 PM

Running warm up/down 8:02 [1] 1.66 km (4:50 / km)
shoes: Inov-8 Roadtalon 240

Riscaldamento

Esercizi 30:00 [1]

4 PM

Running intervals 11:31 [3] 1.75 km (6:35 / km)
shoes: Inov-8 Roadtalon 240

12×60 r: ritorno camminatl

Running intervals 19:45 [4] 3.56 km (5:33 / km)
shoes: Inov-8 Roadtalon 240

600-500-400-500-600 r: 3'
5 PM

Running warm up/down 5:47 [1] 1.18 km (4:54 / km)
shoes: Inov-8 Roadtalon 240

Defaticamento

Stretching 15:00 [0]

Monday Jan 7, 2019 #

3 PM

Running warm up/down 16:45 [1] 3.64 km (4:36 / km)
shoes: Inov-8 Roadtalon 240

Riscaldamento

Esercizi 30:00 [1]

4 PM

Running intervals 29:17 [4] 7.4 km (3:57 / km)
shoes: Inov-8 Roadtalon 240

6×1000 r: 2'
5 PM

Running warm up/down 2:45 [1] 0.58 km (4:44 / km)
shoes: Inov-8 Roadtalon 240

Defaticamento

Stretching 10:40 [0]

Sunday Jan 6, 2019 #

9 AM

Running warm up/down 12:35 [1] 2.4 km (5:15 / km) +21m 5:01 / km
shoes: Inov-8 Roadtalon 240

Riscaldamento

Running race 20:57 [5] 5.3 km (3:57 / km) +57m 3:45 / km
shoes: Mizuno Tempo MD

Cross della Befana
10 AM

Running warm up/down 6:21 [1] 1.25 km (5:05 / km) +12m 4:51 / km
shoes: Inov-8 Roadtalon 240

Defaticamento

Stretching 15:00 [0]

Saturday Jan 5, 2019 #

11 AM

Running 30:01 [2] 6.89 km (4:21 / km) +40m 4:14 / km
shoes: Inov-8 Roadtalon 240

Facile
12 PM

Foam roller 40:00 [0]

Friday Jan 4, 2019 #

11 AM

Running hills 50:10 [3] 10.71 km (4:41 / km) +383m 3:58 / km
shoes: Salomon Sense Pro 2

Collinare
12 PM

Stretching 21:20 [0]

Thursday Jan 3, 2019 #

10 AM

Running warm up/down 10:51 [1] 2.37 km (4:35 / km)
shoes: Inov-8 Roadtalon 240

Riscaldamento

Esercizi 1:15:00 [1]

11 AM

Running 20:16 [3] 5.58 km (3:38 / km)
shoes: Inov-8 Roadtalon 240

Medio
12 PM

Running warm up/down 3:57 [2] 0.9 km (4:23 / km)
shoes: Inov-8 Roadtalon 240

Defaticamento
1 PM

Stretching 10:40 [0]

Wednesday Jan 2, 2019 #

10 AM

Running warm up/down 10:45 [1] 2.11 km (5:06 / km)
shoes: Inov-8 Roadtalon 240

Riscaldamento

Esercizi 1:30:00 [1]

11 AM

Running intervals 34:21 [4] 7.11 km (4:50 / km)
shoes: Inov-8 Roadtalon 240

5×1100 r: 4'
12 PM

Running warm up/down 2:32 [1] 0.56 km (4:31 / km)
shoes: Inov-8 Roadtalon 240

Defaticamento
1 PM

Stretching 10:40 [0]

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