Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Carocci

In the 31 days ending Jul 31, 2020:

activity

time

miles

Running

21:50:23

152.43

(8:36)

245.32

(5:20)

7420

Foot Orienteering

9:55:17

52.33

(11:23)

84.22

(7:04)

2185

304c

Stretching

7:37:40

Foam roller

2:25:00

MTB-Orienteering

1:26:25

9.21

(6.4/h)

14.82

(10.3/h)

610

Esercizi

1:15:00

Trail-O

1:05:00

60c

Mountain bike

54:25

8.28

(9.1/h)

13.32

(14.7/h)

461

Total

46:29:10

222.25

357.68

10676

371c

[1-5]

35:21:30

2:55

0:00

» now

Friday Jul 31, 2020 #

9 PM

Running warm up/down 15:05 [1] 3.25 km (4:38 / km)
shoes: Saucony Kinvara 11

Riscaldamento

10 PM

Running race 8:55 [5] 3.0 km (2:58 / km)
shoes: Adidas Distancestar

3000 - Orvieto
Un bel personale

11 PM

Running warm up/down 7:07 [1] 1.5 km (4:45 / km)
shoes: Saucony Kinvara 11

Defaticamento

Thursday Jul 30, 2020 #

12 AM

Foam roller 21:00 [0]

11 PM

Foam roller 31:00 [0]

Wednesday Jul 29, 2020 #

7 PM

Running warm up/down 30:05 [2] 7.0 km (4:18 / km) +10m 4:16 / km
shoes: Saucony Kinvara 11

Riscaldamento in progressione

8 PM

Esercizi 10:00 [1]

Andature

Running intervals 9:25 [3] 1.6 km (5:53 / km)
shoes: Saucony Kinvara 11

4×300 sciolti r: 2'
Avg: 51"2

Running warm up/down 10:30 [1] 2.12 km (4:57 / km) +24m 4:41 / km
shoes: Saucony Kinvara 11

Defaticamento

10 PM

Stretching 23:20 [0]

Tuesday Jul 28, 2020 #

9 AM

Running warm up/down 20:00 [2] 4.94 km (4:03 / km) +2m 4:02 / km
shoes: Saucony Kinvara 11

Riscaldamento

Running intervals 24:00 [4] 4.77 km (5:02 / km) +9m 4:59 / km
shoes: Saucony Kinvara 11

3×1000 r: 3' + 8×100 r: 1'
Avg 1000: 3'02"

Esercizi 10:00 [1]

Andature

10 AM

Running warm up/down 10:35 [3] 2.44 km (4:20 / km) +25m 4:08 / km
shoes: Saucony Kinvara 11

Defaticamento sotto il sole cocente

12 PM

Stretching 23:20 [0]

11 PM

Foam roller 31:00 [0]

Monday Jul 27, 2020 #

1 AM

Stretching 12:40 [0]

10 AM

Running hills 33:33 [2] 7.01 km (4:47 / km) +183m 4:14 / km
shoes: Saucony Kinvara 11

Corto collinare facile

11 AM

Esercizi 10:00 [3]

Addominali

4 PM

Stretching 23:20 [0]

Sunday Jul 26, 2020 #

10 AM

Trail-O 25:00 [0]
30c

Allenamento di Trail-O: 3 piazzole Temp-O da 5 punti ciascuna + 15 punti Pre-O A-Z

11 AM

Running warm up/down 16:05 [1] 2.69 km (5:59 / km)
shoes: Inov-8 Terraultra G 260

Riscaldamento

Foot Orienteering 25:50 [3] *** 4.24 km (6:06 / km) +16m 5:59 / km
28c shoes: Inov-8 Terraultra G 260

Raduno Masi - Middle Spiaggia Romea
Due grossi errori ma generalmente meglio di ieri

5 PM

Foot Orienteering 14:48 [3] ** 3.47 km (4:16 / km) +3m 4:15 / km
15c shoes: Saucony Kinvara 11

Raduno Masi - Sprint a Comacchio

Saturday Jul 25, 2020 #

10 AM

Running warm up/down 10:15 [1] 1.77 km (5:47 / km)
shoes: Inov-8 Terraultra G 260

Riscaldamento

11 AM

Foot Orienteering 27:42 [3] *** 5.0 km (5:32 / km) +20m 5:26 / km
28c shoes: Inov-8 Terraultra G 260

Raduno Masi - Middle a Spiaggia Romea
Difficile con così poca equidistanza (2m)

2 PM

Trail-O race 40:00 [0]
30c

3 piazzole Temp-O + 15 punti Pre-O

4 PM

Running warm up/down 4:00 [1] 0.77 km (5:12 / km)
shoes: Inov-8 Terraultra G 260

Riscaldamento

Foot Orienteering 29:52 [2] **** 4.0 km (7:28 / km) +16m 7:19 / km
shoes: Inov-8 Terraultra G 260

Raduno Masi - Corridoio in pineta

Running warm up/down 4:00 [1] 0.83 km (4:49 / km)
shoes: Inov-8 Terraultra G 260

Defaticamento

9 PM

Stretching 9:20 [0]

Friday Jul 24, 2020 #

1 PM

Esercizi 10:00 [3]

Addominali

Thursday Jul 23, 2020 #

6 PM

Running warm up/down 15:02 [2] 3.4 km (4:25 / km) +41m 4:10 / km
shoes: Saucony Kinvara 11

Riscaldamento

7 PM

Esercizi 15:00 [1]

Andature

Running intervals 35:06 [4] 9.16 km (3:50 / km)
shoes: Saucony Kinvara 11

4×2000 r: 3'
Avg: 6'29"

8 PM

Running warm up/down 2:47 [1] 0.61 km (4:34 / km)
shoes: Saucony Kinvara 11

Defaticamento

10 PM

Stretching 23:20 [0]

11 PM

Foam roller 31:00 [0]

Wednesday Jul 22, 2020 #

8 PM

Running 40:01 [1] 8.51 km (4:42 / km) +24m 4:38 / km
shoes: Inov-8 Terraultra G 260

Facile

10 PM

Stretching 23:20 [0]

Tuesday Jul 21, 2020 #

9 AM

Running hills 1:46:52 [4] 15.47 km (6:54 / km) +1285m 4:53 / km
shoes: Inov-8 Terraultra G 260

Conquista del Monte Vettore facendolo a tutta + laghi di Pilato e discesone dal rifugio in picchiata

1 PM

Running hills 14:01 [3] 1.15 km (12:11 / km) +148m 7:25 / km
shoes: Inov-8 Terraultra G 260

Giro del Bosco Italia

7 PM

Stretching 23:20 [0]

10 PM

Foam roller 31:00 [0]

Monday Jul 20, 2020 #

7 PM

Running hills 30:01 [2] 6.52 km (4:36 / km) +159m 4:06 / km
shoes: Inov-8 Terraultra G 260

Collinare abbastanza facile

11 PM

Stretching 23:20 [0]

Sunday Jul 19, 2020 #

10 AM

Running warm up/down 10:01 [1] 1.39 km (7:12 / km) +87m 5:29 / km
shoes: VJ Supra

Riscaldamento

Foot Orienteering race 46:20 [5] *** 6.81 km (6:48 / km) +286m 5:37 / km
17c shoes: VJ Supra

Trofeo Emilia-Romagna 2^ tappa/Campionato regionale long - Valserena - M Elite - 3° (+3'36")
3 errori principali alla 3, 10,15 + scelta sbagliata per la 9 passando per un aperto grezzo rigato

12 PM

Running warm up/down 10:03 [1] 1.3 km (7:44 / km) +71m 6:04 / km
shoes: VJ Supra

Defaticamento

3 PM

Running warm up/down 4:13 [1] 0.52 km (8:07 / km) +40m 5:51 / km
shoes: VJ Supra

Riscaldamento

Foot Orienteering 39:35 [1] **** 3.23 km (12:15 / km) +103m 10:34 / km
shoes: VJ Supra

Corridoio andando piano per non sbagliare

Running warm up/down 4:07 [1] 0.57 km (7:13 / km) +59m 4:46 / km
shoes: VJ Supra

Defaticamento

10 PM

Stretching 23:20 [0]

Saturday Jul 18, 2020 #

11 AM

Foot Orienteering 46:01 [3] *** 5.21 km (8:50 / km) +253m 7:06 / km
21c shoes: VJ Supra

Monte Piella (Casette del Doccione) - Middle
Iniziato bene i primi 7 punti, poi ho iniziato a sbagliare qua e là per finire con due grossi errori alla 17 e alla 18.

4 PM

Running warm up/down 15:10 [1] 2.71 km (5:36 / km) +106m 4:41 / km
shoes: Inov-8 Terraultra G 260

Riscaldamento

5 PM

Foot Orienteering race 11:58 [5] *** 2.7 km (4:26 / km) +57m 4:01 / km
17c shoes: Inov-8 Terraultra G 260

Trofeo Emilia-Romagna 1^ prova/Campionato regionale sprint - San Benedetto Val di Sambro - M Elite - 1°
Gara praticamente pulita, patito un po' l'allenamento di stamattina sulle gambe

Running warm up/down 10:30 [1] 2.01 km (5:13 / km) +48m 4:40 / km
shoes: Inov-8 Terraultra G 260

Defaticamento

7 PM

Stretching 13:00 [0]

Friday Jul 17, 2020 #

9 AM

Running long 1:07:07 [2] 14.61 km (4:36 / km) +176m 4:20 / km
shoes: Saucony Kinvara 11

Lungo semi collinare facile con Dario

12 PM

Stretching 23:20 [0]

Wednesday Jul 15, 2020 #

10 AM

Running warm up/down 20:00 [2] 4.65 km (4:18 / km)
shoes: Saucony Kinvara 11

Riscaldamento

11 AM

Running intervals 19:00 [4] 5.31 km (3:35 / km) +44m 3:26 / km
shoes: Saucony Kinvara 11

Fartlek: 10×(1V-1L)

Running warm up/down 9:00 [2] 2.08 km (4:20 / km) +26m 4:04 / km
shoes: Saucony Kinvara 11

Defaticamento

12 PM

Stretching 12:40 [0]

Tuesday Jul 14, 2020 #

10 AM

Running hills 1:22:05 [3] 13.0 km (6:19 / km) +823m 4:48 / km
shoes: Inov-8 Terraultra G 260

Trail con salitone verso Patsch e discesone di ritorno a Silandro

12 PM

Stretching 23:20 [0]

Monday Jul 13, 2020 #

9 AM

Running long 1:21:17 [3] 14.3 km (5:41 / km) +1238m 3:58 / km
shoes: Saucony Kinvara 11

Scalata del Passo dello Stelvio partendo da Trafoi

12 PM

Running 34:12 [4] 4.69 km (7:18 / km) +248m 5:46 / km
shoes: Inov-8 Terraultra G 260

Conquista del Piz Cotschen
Prima volta sopra i 3000
In debito di ossigeno

6 PM

Stretching 23:20 [0]

Sunday Jul 12, 2020 #

10 AM

Running hills 45:49 [3] 7.9 km (5:48 / km) +508m 4:23 / km
shoes: Inov-8 Terraultra G 260

Giro collinare passando per il castello di Silandro e l'Ilzwaal

12 PM

Stretching 23:20 [0]

Saturday Jul 11, 2020 #

11 AM

Running hills 34:16 [1] 6.23 km (5:30 / km) +166m 4:51 / km
shoes: Inov-8 Terraultra G 260

Corto collinare facile

7 PM

Stretching 23:20 [0]

Friday Jul 10, 2020 #

7 AM

Running 31:57 [2] 7.02 km (4:33 / km) +65m 4:21 / km
shoes: Saucony Kinvara 11

BBA

10 AM

Running warm up/down 10:11 [1] 2.08 km (4:54 / km) +17m 4:42 / km
shoes: VJ Supra

Riscaldamento

11 AM

Foot Orienteering 21:19 [4] ** 4.27 km (5:00 / km) +65m 4:38 / km
17c shoes: VJ Supra

Raduno Ori Appennino - Staffetta non canonica

Running warm up/down 11:12 [1] 2.07 km (5:25 / km) +3m 5:22 / km
shoes: VJ Supra

Defaticamento

7 PM

Stretching 23:20 [0]

Thursday Jul 9, 2020 #

11 AM

Running warm up/down 6:14 [1] 1.0 km (6:14 / km) +17m 5:45 / km
shoes: VJ Supra

Riscaldamento

Foot Orienteering 50:25 [2] **** 6.43 km (7:50 / km) +110m 7:13 / km
12c shoes: VJ Supra

Raduno Ori Appennino - Stella

12 PM

Running warm up/down 10:20 [1] 1.57 km (6:35 / km) +41m 5:49 / km
shoes: VJ Supra

Defaticamento in carta

4 PM

Foot Orienteering 44:02 [3] *** 5.85 km (7:32 / km) +223m 6:19 / km
19c shoes: VJ Supra

Raduno Ori Appennino - Long accorciata
Bel terreno alpino molto scosceso, corribile a parte i primi 4 punti pieni di sottobosco

5 PM

Running warm up/down 11:11 [1] 2.26 km (4:57 / km) +8m 4:52 / km
shoes: VJ Supra

Defaticamento

9 PM

Stretching 12:40 [0]

Wednesday Jul 8, 2020 #

11 AM

Foot Orienteering 31:15 [1] * 2.81 km (11:07 / km) +89m 9:36 / km
3c shoes: VJ Supra

Raduno Ori Appennino - Controllo punti

12 PM

Foot Orienteering 37:32 [2] *** 4.77 km (7:52 / km) +97m 7:09 / km
14c shoes: VJ Supra

Raduno Ori Appennino - Middle a ritmo basso
Bosco pieno di alberi caduti

4 PM

Running warm up/down 10:02 [1] 1.6 km (6:16 / km) +38m 5:36 / km
shoes: VJ Supra

Riscaldamento

5 PM

Foot Orienteering 7:03 [4] ** 1.5 km (4:42 / km) +47m 4:04 / km
10c shoes: VJ Supra

Raduno Ori Appennino - Forest sprint 1^ manche

Foot Orienteering 9:59 [4] ** 2.14 km (4:40 / km) +69m 4:01 / km
12c shoes: VJ Supra

Raduno Ori Appennino - Forest sprint 2^ manche

6 PM

Running warm up/down 6:32 [1] 1.18 km (5:32 / km) +38m 4:46 / km
shoes: Inov-8 Terraultra G 260

Defaticamento passando per la Conad

Tuesday Jul 7, 2020 #

10 AM

Running long 2:39:31 [3] 24.6 km (6:29 / km) +1177m 5:14 / km
shoes: Inov-8 Terraultra G 260

Lungo con Ilian seguendo la cresta dei monti tra Alto Adige e Austria fino ad arrivare in Veneto

8 PM

Stretching 12:00 [0]

Monday Jul 6, 2020 #

8 AM

Running 14:36 [1] 3.0 km (4:52 / km) +30m 4:38 / km
shoes: Saucony Kinvara 11

Andando e tornando dalla Conad

10 AM

Foot Orienteering 49:05 [3] **** 5.34 km (9:11 / km) +310m 7:07 / km
20c shoes: VJ Supra

Raduno Ori Appennino - Multitecnica
1^ parte: control picking
2^ parte: bussola corridoio
3^ parte: bussola carta bianca
Buono nonostante il bosco fosse pieno di alberi caduti

6 PM

Running warm up/down 18:24 [1] 3.43 km (5:22 / km) +61m 4:56 / km
shoes: Saucony Kinvara 11

7 PM

Foot Orienteering 11:50 [4] ** 3.1 km (3:49 / km) +40m 3:35 / km
19c shoes: Saucony Kinvara 11

Sunday Jul 5, 2020 #

11 AM

Running warm up/down 11:34 [1] 1.86 km (6:13 / km) +42m 5:35 / km
shoes: VJ Supra

Riscaldamento

Foot Orienteering 26:21 [3] *** 3.59 km (7:20 / km) +113m 6:21 / km
14c shoes: VJ Supra

Raduno Ori Appennino - Senza sentieri 1
Qualche errore di troppo

3 PM

Running warm up/down 10:34 [1] 1.62 km (6:31 / km) +88m 5:08 / km
shoes: VJ Supra

Riscaldamento

Foot Orienteering 37:39 [3] *** 5.02 km (7:30 / km) +144m 6:34 / km
14c shoes: VJ Supra

Raduno Ori Appennino - Senza sentieri 2

4 PM

Running warm up/down 11:16 [1] 1.44 km (7:49 / km) +67m 6:21 / km
shoes: VJ Supra

Defaticamento

8 PM

Stretching 12:40 [0]

Saturday Jul 4, 2020 #

1 AM

Stretching 12:40 [0]

3 PM

Foot Orienteering intervals 26:41 [3] ** 4.74 km (5:38 / km) +124m 4:59 / km
24c shoes: VJ Supra

Raduno Ori Appennino - 4×intervals intensità media/medio-alta

5 PM

Stretching 12:40 [0]

Friday Jul 3, 2020 #

7 PM

Running 1:00:01 [2] 14.61 km (4:06 / km) +178m 3:52 / km
shoes: Saucony Kinvara 11

60' moderati; con la pioggia e il fresco mi sento meglio

Thursday Jul 2, 2020 #

5 PM

Running warm up/down 9:12 [1] 1.8 km (5:07 / km)
shoes: Saucony Kinvara 11

Riscaldamento

6 PM

Running intervals 17:47 [4] 3.29 km (5:24 / km)
shoes: Saucony Kinvara 11

8×300 r: 1'-1'15"-1'30"-1'45"-2'-2'-2'
Media: 47"1

Esercizi 20:00 [1]

Andature, salto in alto

7 PM

Running warm up/down 5:34 [1] 1.11 km (5:01 / km)
shoes: Saucony Kinvara 11

Defaticamento

Wednesday Jul 1, 2020 #

9 AM

Mountain bike 44:02 [3] 10.67 km (14.5 kph) +406m

Andata

10 AM

MTB-Orienteering 1:26:25 [4] *** 14.82 km (10.3 kph) +610m
7c

MTB-O a Monte Malbe; percorso durissimo che mi ha stroncato

12 PM

Mountain bike 10:23 [2] 2.65 km (15.3 kph) +55m

Ritorno interrotto

7 PM

Stretching 20:40 [0]

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