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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Carocci

In the 31 days ending Oct 31, 2019:

activity # timemileskm+m
  Running62 16:29:59 127.74(7:45) 205.58(4:49) 3021
  Esercizi15 12:50:00
  Stretching24 4:47:00
  Foot Orienteering11 3:16:14 26.0(7:33) 41.84(4:41) 745226c
  P. E.3 1:50:00
  Foam roller2 42:00
  Futsal1 20:00
  Gym1 15:00
  Race walking2 6:40 1.06(6:19) 1.7(3:55)
  Total94 40:36:53 154.8 249.12 3766226c
  [1-5]69 35:07:53

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Thursday Oct 31, 2019 #

11 PM

Foam roller 17:00 [0]

Wednesday Oct 30, 2019 #

3 PM

Running 11:23 [1] 2.18 km (5:13 / km) +46m 4:43 / km
shoes: Saucony Kinvara 10 II

Riscaldamento

Foot Orienteering intervals 25:22 [4] **** 4.91 km (5:10 / km) +232m 4:11 / km
36c shoes: Saucony Kinvara 10 II

3 ripetute sprint con Dario: 1 mass start con forking, 2 a caccia
4 PM

Foot Orienteering 28:16 [2] **** 4.42 km (6:24 / km) +182m 5:18 / km
37c shoes: Saucony Kinvara 10 II

Control picking + scelte
5 PM

Running warm up/down 4:07 [1] 0.82 km (5:01 / km) +7m 4:49 / km
shoes: Saucony Kinvara 10 II

Defaticamento
8 PM

Stretching 12:40 [0]

Tuesday Oct 29, 2019 #

3 PM

Running warm up/down 19:11 [1] 3.68 km (5:13 / km) +4m 5:11 / km
shoes: Saucony Kinvara 10 II

Riscaldamento, ostacoli, corsa con passaggi di palle mediche

Esercizi 1:00:00 [1]

Mobilità, esercizi su ostacoli, giavellotto
5 PM

Running 6:08 [3] 1.73 km (3:33 / km)
shoes: Saucony Kinvara 10 II

Corsa con esercizi di tecnica di corsa vari

Running warm up/down 2:00 [1] 0.41 km (4:53 / km)
shoes: Saucony Kinvara 10 II

Defaticamento
7 PM

Stretching 12:40 [0]

Monday Oct 28, 2019 #

3 PM

Running warm up/down 16:05 [1] 3.57 km (4:30 / km)
shoes: Saucony Kinvara 10 II

Riscaldamento

Esercizi 1:15:00 [1]

Salto in alto, addominali, dorsali, getto del peso, due tiri a calcetto
4 PM

Running tempo 1:17 [4] 0.51 km (2:31 / km)
shoes: Saucony Kinvara 10 II

Test 500
5 PM

Running warm up/down 1:59 [1] 0.42 km (4:43 / km)
shoes: Saucony Kinvara 10 II

Transizione

Running 9:33 [3] 2.37 km (4:02 / km)
shoes: Saucony Kinvara 10 II

Corsa in avanti alternata a corsa all'indietro e corsa laterale

Running warm up/down 2:36 [1] 0.58 km (4:29 / km)
shoes: Saucony Kinvara 10 II

Defaticamento
6 PM

Stretching 10:40 [0]

Sunday Oct 27, 2019 #

10 AM

Running warm up/down 13:42 [1] 2.72 km (5:02 / km) +4m 5:00 / km
shoes: Saucony Kinvara 10 II

Riscaldamento

Foot Orienteering race 12:47 [5] ** 3.39 km (3:46 / km) +24m 3:39 / km
17c shoes: Saucony Kinvara 10 II

Campionato italiano sprint relay - Bardolino - Elite - 2^ frazione; completamente da solo
11 AM

Running warm up/down 7:01 [1] 1.16 km (6:03 / km) +4m 5:57 / km
shoes: Saucony Kinvara 10 II

Defaticamento
12 PM

Running tempo 1:43 [4] 0.62 km (2:46 / km)
shoes: Saucony Kinvara 10 II

Record su segmento Strava
11 PM

Stretching 10:40 [0]

Saturday Oct 26, 2019 #

3 PM

Running warm up/down 10:10 [1] 2.0 km (5:05 / km) +14m 4:55 / km
shoes: Saucony Kinvara 10 II

Riscaldamento

Foot Orienteering race 15:03 [5] *** 3.6 km (4:11 / km) +22m 4:03 / km
22c shoes: Saucony Kinvara 10 II

7^ Coppa Italia Sprint - Peschiera del Garda - M18 - 3° (+0'16"); ho sbagliato la scelta lunga perdendo 35"
4 PM

Running warm up/down 6:09 [1] 1.12 km (5:29 / km) +15m 5:09 / km
shoes: Saucony Kinvara 10 II

Defaticamento
5 PM

Futsal 20:00 [2]

8 PM

Stretching 11:00 [0]

Friday Oct 25, 2019 #

5 PM

Running warm up/down 10:24 [1] 1.88 km (5:32 / km) +12m 5:22 / km
shoes: Saucony Kinvara 10 II

Riscaldamento

Running intervals 9:15 [3] 1.87 km (4:57 / km) +51m 4:21 / km
shoes: Saucony Kinvara 10 II

Ripetute in salita

Esercizi 35:00 [2]

Andature, palle mediche, spinta della macchina
6 PM

Running warm up/down 8:33 [2] 1.78 km (4:48 / km) +45m 4:16 / km
shoes: Saucony Kinvara 10 II

Defaticamento
7 PM

Stretching 23:20 [0]

11 PM

Foam roller 25:00 [0]

Thursday Oct 24, 2019 #

4 PM

Running warm up/down 15:00 [1] 3.35 km (4:29 / km)
shoes: Saucony Kinvara 10 II

Riscaldamento
5 PM

Running 2:36 [2] 0.24 km (10:50 / km) +50m 5:18 / km
shoes: Saucony Kinvara 10 II

Gradoni

Running intervals 20:28 [4] 3.98 km (5:09 / km)
shoes: Saucony Kinvara 10 II

3×200 + 6×400 r400: 1'30"

Esercizi 20:00 [1]

Andature
6 PM

Running warm up/down 15:00 [2] 3.15 km (4:46 / km)
shoes: Saucony Kinvara 10 II

Defaticamento variato
10 PM

Stretching 12:40 [0]

Wednesday Oct 23, 2019 #

5 PM

Running hills 55:22 [2] 11.7 km (4:44 / km) +305m 4:11 / km
shoes: Inov-8 Terraultra G 260

Collinare
7 PM

Stretching 10:40 [0]

Tuesday Oct 22, 2019 #

5 PM

Running warm up/down 22:03 [1] 4.61 km (4:47 / km) +15m 4:42 / km
shoes: Saucony Kinvara 10 II

Riscaldamento

Esercizi 40:00 [1]

Andature, esercizi di velocità
6 PM

Running intervals 19:18 [4] 4.65 km (4:09 / km)
shoes: Saucony Kinvara 10 II

1000-2000-1000 r: 3'40"-3'20"

Running warm up/down 8:05 [1] 1.63 km (4:58 / km)
shoes: Saucony Kinvara 10 II

Defaticamento

Running tempo 1:04 [4] 0.4 km (2:40 / km)
shoes: Saucony Kinvara 10 II

400 lepre in seconda corsia
7 PM

Running warm up/down 6:17 [1] 1.01 km (6:13 / km)
shoes: Saucony Kinvara 10 II

Defaticamento
8 PM

Stretching 12:40 [0]

Sunday Oct 20, 2019 #

10 AM

Running warm up/down 12:00 [1] 2.54 km (4:43 / km) +8m 4:39 / km
shoes: Saucony Kinvara 10

Riscaldamento

Foot Orienteering race 14:20 [5] ** 3.75 km (3:49 / km) +12m 3:46 / km
14c shoes: Saucony Kinvara 10

Campionato Veneto sprint - M Elite - Adria - 2° (+0'23")
Tutto pulito, ho perso qualcosa di corsa perché un po' stanco
11 AM

Running warm up/down 6:00 [1] 1.22 km (4:55 / km) +5m 4:49 / km
shoes: Saucony Kinvara 10

Defaticamento
12 PM

Running warm up/down 10:00 [1] 2.01 km (4:59 / km) +8m 4:53 / km
shoes: Saucony Kinvara 10

Riscaldamento
1 PM

Foot Orienteering race 7:26 [5] ** 2.06 km (3:37 / km) +8m 3:32 / km
15c shoes: Saucony Kinvara 10

Finale Knockout - 5° a pochi secondi dal primo
Partito bene, piccola incertezza alla 5, 2° all'ultimo punto prima del loop finale, ho pagato molto alla fine.
4 PM

Running warm up/down 14:32 [1] 3.03 km (4:48 / km) +11m 4:43 / km
shoes: Saucony Kinvara 10

Riscaldamento

Foot Orienteering intervals 32:18 [4] *** 6.54 km (4:56 / km) +12m 4:54 / km
27c shoes: Saucony Kinvara 10

Raduno sprint - 4 sprint intervals
5 PM

Running warm up/down 5:00 [1] 1.04 km (4:48 / km) +5m 4:42 / km
shoes: Saucony Kinvara 10

Defaticamento

Stretching 14:00 [0]

Saturday Oct 19, 2019 #

10 AM

Running warm up/down 14:44 [1] 3.06 km (4:49 / km) +6m 4:46 / km
shoes: Saucony Kinvara 10

Riscaldamento

Foot Orienteering 7:01 [4] ** 1.96 km (3:35 / km) +26m 3:21 / km
11c shoes: Saucony Kinvara 10

Raduno sprint - Semifinale knockout
11 AM

Running warm up/down 6:01 [1] 1.09 km (5:31 / km) +4m 5:25 / km
shoes: Saucony Kinvara 10

Transizione tra i due allenamenti

Foot Orienteering 6:03 [4] ** 1.75 km (3:27 / km) +8m 3:23 / km
9c shoes: Saucony Kinvara 10

Raduno sprint - Finale knockout
3 PM

Running warm up/down 6:33 [1] 1.4 km (4:41 / km)
shoes: Inov-8 Terraultra G 260

Riscaldamento
4 PM

Foot Orienteering race 17:27 [5] *** 3.65 km (4:47 / km) +5m 4:45 / km
22c shoes: Inov-8 Terraultra G 260

Raduno sprint - Sprint relay
6 PM

Running 21:31 [2] 4.61 km (4:40 / km) +9m 4:37 / km
shoes: Saucony Kinvara 10

Scioglimento gambe post allenamenti con Nikolas
7 PM

Stretching 11:20 [0]

Thursday Oct 17, 2019 #

12 PM

Running warm up/down 3:58 [1] 0.8 km (4:57 / km) +21m 4:23 / km
shoes: Inov-8 Roadtalon 240

Riscaldamento

Running tempo 2:17 [4] 0.75 km (3:03 / km) +21m 2:40 / km
shoes: Inov-8 Roadtalon 240

Test di Resistenza a scuola
1 PM

P. E. 20:00 [1]

5 PM

Running warm up/down 11:50 [1] 2.46 km (4:49 / km)
shoes: Saucony Kinvara 10

Riscaldamento

Esercizi 1:30:00 [1]

Andature, scioglimento bacino, esercizi agli ostacoli, palle mediche, salto in alto, verticali, archi dorsali, parallele, addominali
6 PM

Running intervals 3:02 [4] 1.04 km (2:55 / km)
shoes: Saucony Kinvara 10

3×300h altezza 76

Running 1:55 [1] 0.42 km (4:34 / km)
shoes: Saucony Kinvara 10

Transizione
7 PM

Running intervals 2:24 [4] 0.93 km (2:35 / km)
shoes: Saucony Kinvara 10

3×300

Running warm up/down 6:38 [2] 1.53 km (4:20 / km)
shoes: Saucony Kinvara 10

Defaticamento
8 PM

Stretching 10:40 [0]

Wednesday Oct 16, 2019 #

5 PM

Running 1:01:34 [3] 15.01 km (4:06 / km) +86m 3:59 / km
shoes: Saucony Kinvara 10

Progressivo 4'30" - > 3'30"
7 PM

Stretching 12:40 [0]

Tuesday Oct 15, 2019 #

5 PM

Running warm up/down 10:01 [1] 2.15 km (4:40 / km)
shoes: Saucony Kinvara 10

Riscaldamento

Esercizi 1:10:00 [1]

Andature, piegamenti, affondi, circuito con parallele, addominali, palle mediche, salto in alto; esercizi di spinta per i glutei
6 PM

Race walking tempo 4:30 [4] 1.15 km (3:55 / km)
shoes: Saucony Kinvara 10

1000 marcia

Running intervals 11:10 [3] 1.69 km (6:36 / km)
shoes: Saucony Kinvara 10

4×150
7 PM

Running warm up/down 3:36 [1] 0.77 km (4:41 / km)
shoes: Saucony Kinvara 10

Defaticamento
8 PM

Stretching 10:40 [0]

Monday Oct 14, 2019 #

6 PM

Running hills 57:20 [2] 12.46 km (4:36 / km) +273m 4:09 / km
shoes: Saucony Kinvara 10

Collinare
9 PM

Stretching 10:40 [0]

Sunday Oct 13, 2019 #

10 AM

Running warm up/down 15:04 [1] 3.05 km (4:56 / km) +50m 4:34 / km
shoes: VJ Supra

Riscaldamento

Foot Orienteering race 30:11 [5] ** 5.81 km (5:12 / km) +214m 4:23 / km
16c shoes: VJ Supra

Campionato laziale staffetta - Prato di Campoli - 2^ frazione - M Elite
11 AM

Running warm up/down 6:26 [1] 1.2 km (5:22 / km) +18m 4:59 / km
shoes: VJ Supra

Defaticamento
7 PM

Stretching 10:40 [0]

Saturday Oct 12, 2019 #

4 PM

Running warm up/down 12:01 [1] 2.23 km (5:23 / km) +8m 5:18 / km
shoes: Saucony Kinvara 10

Riscaldamento

Esercizi 20:00 [1]

Esercizi di riscaldamento
6 PM

Esercizi race 5:00 [2]

Gare sui 60 e salto in lungo

Thursday Oct 10, 2019 #

12 PM

Running warm up/down 10:20 [1] 2.29 km (4:31 / km) +68m 3:56 / km
shoes: Inov-8 Roadtalon 240

Riscaldamento a scuola

P. E. 30:00 [1]

5 PM

Running warm up/down 10:09 [1] 2.11 km (4:49 / km)
shoes: Saucony Kinvara 10

Riscaldamento

Race walking 2:10 [3] 0.55 km (3:56 / km)
shoes: Saucony Kinvara 10

1 giro + esercizi

Esercizi 1:15:00 [1]

Andature, palle mediche, salto in lungo
7 PM

Running 3:39 [1] 0.39 km (9:22 / km)
shoes: Mizuno Tempo MD

Esercizi di velocità

Running warm up/down 2:35 [1] 0.58 km (4:27 / km)
shoes: Saucony Kinvara 10

Defaticamento
8 PM

Stretching 10:40 [0]

Wednesday Oct 9, 2019 #

7 PM

Running hills 30:41 [3] 7.26 km (4:14 / km) +178m 3:46 / km
shoes: Saucony Kinvara 10

Collinare con ultimo km spinto
10 PM

Stretching 10:40 [0]

Tuesday Oct 8, 2019 #

5 PM

Running warm up/down 10:01 [1] 2.13 km (4:42 / km)
shoes: Saucony Kinvara 10

Riscaldamento

Esercizi 50:00 [1]

Andature, palle mediche, lancio del peso
6 PM

Running 13:44 [1] 1.22 km (11:15 / km)
shoes: Saucony Kinvara 10

Esercizi di velocità

Running 5:49 [1] 1.09 km (5:20 / km)
shoes: Mizuno Tempo MD

Altri esercizi di velocità
7 PM

Running warm up/down 2:42 [1] 0.57 km (4:44 / km)
shoes: Saucony Kinvara 10

Defaticamento
9 PM

Stretching 10:40 [0]

Monday Oct 7, 2019 #

5 PM

Running warm up/down 10:51 [1] 2.21 km (4:55 / km)
shoes: Saucony Kinvara 10

Riscaldamento

Esercizi 1:10:00 [1]

Palle mediche, corsa intervallata da flessioni, verticali, sbarra, parallele, salto in lungo
6 PM

Running intervals 13:15 [4] 4.34 km (3:03 / km)
shoes: Saucony Kinvara 10

4×(3' variati + 100) r: 2'-2'
7 PM

Running warm up/down 5:55 [1] 1.18 km (5:01 / km)
shoes: Saucony Kinvara 10

Defaticamento
8 PM

Stretching 10:40 [0]

Saturday Oct 5, 2019 #

3 PM

Running long 2:42:26 [3] 27.08 km (6:00 / km) +1393m 4:46 / km
shoes: Inov-8 Terraultra G 260

Lunghissimo sul Subasio; un po' sofferto Il finale (dopo 20km)
7 PM

Stretching 10:40 [0]

Friday Oct 4, 2019 #

4 PM

Running hills 29:26 [2] 6.36 km (4:38 / km) +162m 4:06 / km
shoes: Saucony Kinvara 10

Collinare
5 PM

Running warm up/down 8:03 [1] 1.43 km (5:38 / km) +5m 5:32 / km
shoes: Saucony Kinvara 10

Riscaldamento con gli altri

Running intervals 8:41 [4] 2.77 km (3:08 / km) +110m 2:37 / km
shoes: Saucony Kinvara 10

2×3×250 salita+discesa r: 2'-5' - 2×5×100 salita r: 2'-5'

Esercizi 15:00 [1]

7 PM

Running warm up/down 4:06 [1] 0.85 km (4:49 / km)
shoes: Saucony Kinvara 10

Defaticamento

Gym 15:00 [2]

8 PM

Stretching 12:40 [0]

Thursday Oct 3, 2019 #

12 PM

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

5 PM

Running warm up/down 10:17 [2] 2.7 km (3:49 / km)
shoes: Saucony Kinvara 10

Riscaldamento

Esercizi 1:00:00 [1]

Andature, esercizi per ostacoli, salto in lungo su tappetone, sbarra, balzi
6 PM

Running intervals 6:58 [3] 2.16 km (3:14 / km)
shoes: Mizuno Tempo MD

7×3 ostacoli distanza 100h altezza 84 + 3×200h altezza 76 + 3×300h altezza 76 + 300
7 PM

Running 2:34 [1] 0.59 km (4:21 / km)
shoes: Saucony Kinvara 10

Defaticamento
8 PM

Stretching 12:40 [0]

Tuesday Oct 1, 2019 #

5 PM

Running warm up/down 10:09 [2] 2.41 km (4:13 / km)
shoes: Saucony Kinvara 10

Riscaldamento

Esercizi 1:25:00 [1]

Andature, circuito con addominali alti, Robles, dorsali, sbarra, parallele; salto in lungo, bicicletta sugli ostacoli, palle mediche
6 PM

Running intervals 3:09 [2] 0.67 km (4:42 / km)
shoes: Saucony Kinvara 10

30 metri varie volte con esercizi di skip
7 PM

Running intervals 3:44 [3] 0.92 km (4:03 / km)
shoes: Saucony Kinvara 10

3×100 - 3×80 - 3×60
C • Finalmente un po'di velocità 1

Running warm up/down 8:39 [1] 1.64 km (5:16 / km)
shoes: Saucony Kinvara 10

Defaticamento
9 PM

Stretching 10:40 [0]

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