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Training Log Archive: Carocci

In the 7 days ending Dec 1, 2019:

activity # timemileskm+m
  Running13 4:16:14 36.0(7:07) 57.93(4:25) 558
  Esercizi4 2:26:00
  Stretching7 1:53:40
  Basketball2 1:50:00
  P. E.1 40:00
  Foam roller2 39:00
  Gym1 25:00
  Total27 12:09:54 36.0 57.93 558
  [1-5]18 9:37:14

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MoTuWeThFrSaSu

Sunday Dec 1, 2019 #

9 AM

Running warm up/down 18:59 [1] 3.81 km (4:59 / km) +63m 4:36 / km
shoes: Saucony Kinvara 10 II

Riscaldamento
10 AM

Running race 27:12 [5] 7.2 km (3:47 / km) +144m 3:26 / km
shoes: Mizuno Tempo MD

Cross delle Vigne Terre Margaritelli - 1°

Running warm up/down 12:01 [1] 2.33 km (5:09 / km) +30m 4:51 / km
shoes: Saucony Kinvara 10 II

Defaticamento
12 PM

Stretching 10:40 [0]

3 PM

Basketball 50:00 [1]

11 PM

Stretching 10:25 [0]

Saturday Nov 30, 2019 #

11 AM

Running 33:28 [1] 7.08 km (4:44 / km) +27m 4:38 / km
shoes: Inov-8 Terraultra G 260

Facile
12 PM

Basketball 1:00:00 [1]

4 PM

Stretching 29:40 [0]

10 PM

Foam roller 14:00 [0]

Friday Nov 29, 2019 #

3 PM

Running warm up/down 16:08 [1] 3.21 km (5:02 / km) +21m 4:52 / km
shoes: Saucony Kinvara 10 II

Riscaldamento
4 PM

Running intervals 4:54 [3] 1.18 km (4:09 / km) +28m 3:43 / km
shoes: Saucony Kinvara 10 II

Scatti in leggera salita

Esercizi 25:00 [1]

Andature, esercizi di reattività
5 PM

Gym 25:00 [3]

Circuito di macchine, addominali, cosce, glutei
6 PM

Running warm up/down 18:28 [1] 3.71 km (4:59 / km) +91m 4:26 / km
shoes: Saucony Kinvara 10

Defaticamento
9 PM

Stretching 16:15 [0]

10 PM

Foam roller 25:00 [0]

Thursday Nov 28, 2019 #

12 PM

P. E. 40:00 [1]

Wednesday Nov 27, 2019 #

5 PM

Running 55:38 [2] 13.05 km (4:16 / km) +154m 4:02 / km
shoes: Saucony Kinvara 10 II

Corsa a ritmo moderato con progressione finale; caduto dopo 2km
8 PM

Stretching 12:40 [0]

Tuesday Nov 26, 2019 #

12 PM

Esercizi race 1:00 [3]

Gara di flessioni contro Caligiana vinta
3 PM

Running warm up/down 10:41 [1] 2.11 km (5:04 / km)
shoes: Saucony Kinvara 10 II

Riscaldamento
4 PM

Running 10:26 [2] 2.28 km (4:35 / km)
shoes: Saucony Kinvara 10 II

Corsa con la corda

Esercizi 1:10:00 [1]

Andature, esercizi con ostacoli, balzi con palle mediche, salti alla corda
5 PM

Running intervals 5:28 [4] 1.96 km (2:47 / km)
shoes: Saucony Kinvara 10 II

3×600

Running warm up/down 3:05 [1] 0.58 km (5:19 / km)
shoes: Saucony Kinvara 10 II

Defaticamento
8 PM

Stretching 10:40 [0]

Monday Nov 25, 2019 #

3 PM

Running warm up/down 10:42 [1] 2.06 km (5:12 / km)
shoes: Saucony Kinvara 10 II

Riscaldamento
4 PM

Running 6:59 [3] 1.78 km (3:55 / km)
shoes: Saucony Kinvara 10 II

Giri di prato alternati a esercizi

Esercizi 50:00 [1]

Andature, spinta glutei, esercizi lancio del disco
5 PM

Running 16:24 [3] 4.44 km (3:42 / km)
shoes: Saucony Kinvara 10 II

15' fartlek

Running warm up/down 5:41 [1] 1.15 km (4:57 / km)
shoes: Saucony Kinvara 10 II

Defaticamento
7 PM

Stretching 23:20 [0]

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