Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Carocci

In the 7 days ending Mar 1, 2020:

activity

time

miles

Esercizi

3:30:00

Running

3:14:40

28.98

(6:43)

46.64

(4:10)

188

Stretching

1:33:20

Foot Orienteering

42:05

5.27

(7:59)

8.48

(4:58)

112

41c

Foam roller

33:00

P. E.

30:00

Race walking

4:12

0.58

(7:16)

0.93

(4:31)

Total

10:07:17

34.83

56.05

300

41c

[1-5]

8:00:57

2:39

0:00

» now

Sunday Mar 1, 2020 #

9 AM

Running warm up/down 10:01 [1] 1.73 km (5:47 / km) +24m 5:25 / km
shoes: Inov-8 Terraultra G 260

Riscaldamento

Foot Orienteering race 22:11 [3] ** 4.18 km (5:18 / km) +64m 4:56 / km
20c shoes: Inov-8 Terraultra G 260

TDV - recupero 1^ prova - Villa Pamphilj Ovest - 1°
Con calma perché ho il raffreddore

11 AM

Running warm up/down 10:00 [1] 1.76 km (5:41 / km) +49m 4:59 / km
shoes: Inov-8 Terraultra G 260

Riscaldamento

Foot Orienteering race 19:54 [4] ** 4.3 km (4:38 / km) +48m 4:23 / km
21c shoes: Inov-8 Terraultra G 260

TDV - 3^ prova - Villa Pamphilj Est - 1°
Tosta col raffreddore

Running warm up/down 5:02 [1] 1.0 km (5:02 / km)
shoes: Inov-8 Terraultra G 260

Defaticamento

3 PM

Stretching 10:40 [0]

Thursday Feb 27, 2020 #

12 PM

P. E. 30:00 [1]

3 PM

Running warm up/down 14:07 [1] 2.91 km (4:51 / km)
shoes: Saucony Kinvara 10 II

Riscaldamento

4 PM

Esercizi 1:00:00 [1]

Andature, palle mediche, vortex, salto in lungo

5 PM

Running intervals 7:56 [4] 2.61 km (3:02 / km)
shoes: Saucony Kinvara 10 II

Ripetute intervallate da esercizi di potenziamento

Esercizi 20:00 [3]

Esercizi di potenziamento per quadricipiti, glutei, braccia

6 PM

Running warm up/down 4:10 [1] 0.97 km (4:18 / km)
shoes: Saucony Kinvara 10 II

Defaticamento

10 PM

Stretching 23:20 [0]

Wednesday Feb 26, 2020 #

6 PM

Running 1:00:00 [2] 14.65 km (4:06 / km) +71m 4:00 / km
shoes: Saucony Kinvara 10 II

Moderato in progressione fino a medio

7 PM

Esercizi 10:00 [3]

Addominali

10 PM

Stretching 12:40 [0]

11 PM

Foam roller 33:00 [0]

Tuesday Feb 25, 2020 #

3 PM

Running warm up/down 12:31 [2] 2.95 km (4:15 / km)
shoes: Saucony Kinvara 10 II

Riscaldamento

4 PM

Race walking 2:04 [2] 0.49 km (4:13 / km)
shoes: Saucony Kinvara 10 II

Un giro di marcia

Running intervals 3:26 [3] 1.08 km (3:11 / km)
shoes: Saucony Kinvara 10 II

200h altezza 76

Esercizi 1:00:00 [1]

Andature, esercizi agli ostacoli, giavellotto

Running 58 [1] 0.21 km (4:36 / km)
shoes: Saucony Kinvara 10 II

Transizione

5 PM

Race walking 2:08 [2] 0.44 km (4:51 / km)
shoes: Saucony Kinvara 10 II

Un giro di marcia

Running intervals 4:54 [3] 1.34 km (3:39 / km)
shoes: Saucony Kinvara 10 II

3 × (300-100)

6 PM

Running warm up/down 5:18 [1] 1.11 km (4:46 / km)
shoes: Saucony Kinvara 10 II

Defaticamento

10 PM

Stretching 23:20 [0]

Monday Feb 24, 2020 #

3 PM

Running warm up/down 23:51 [2] 5.47 km (4:22 / km)
shoes: Saucony Kinvara 10 II

Riscaldamento

4 PM

Esercizi 1:00:00 [1]

Andature, palle mediche, getto del peso, salto in alto

5 PM

Running 30:00 [4] 8.32 km (3:36 / km) +44m 3:31 / km
shoes: Saucony Kinvara 10 II

30' fartlek: 10' 15"V45"L - 10' a sensazione - 10' 15"V45"L

6 PM

Running warm up/down 2:26 [1] 0.53 km (4:35 / km)
shoes: Saucony Kinvara 10 II

Defaticamento

8 PM

Stretching 23:20 [0]

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