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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Carocci

In the 7 days ending Mar 8, 2020:

activity # timemileskm+m
  Running13 3:57:49 32.92(7:13) 52.98(4:29) 624
  Stretching5 1:47:35
  Foot Orienteering2 1:41:03 9.37(10:47) 15.08(6:42) 47737c
  Gym1 1:15:00
  Esercizi1 1:00:00
  Foam roller1 25:00
  Total20 10:06:27 42.29 68.06 110137c
  [1-5]14 7:53:52

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MoTuWeThFrSaSu

Sunday Mar 8, 2020 #

11 AM

Running warm up/down 11:43 [1] 2.1 km (5:35 / km) +41m 5:05 / km
shoes: VJ Supra

Riscaldamento

Foot Orienteering race 38:32 [5] *** 6.23 km (6:11 / km) +98m 5:44 / km
15c shoes: VJ Supra

Lipica Open - Stage 2 - M20 - 2° - 3° in generale (+12" dal secondo)
Inizio buono, errori alla 7, 9, 10, 11, finale buono
12 PM

Running warm up/down 5:30 [1] 1.06 km (5:11 / km) +18m 4:47 / km
shoes: VJ Supra

Defaticamento
10 PM

Stretching 23:20 [0]

Saturday Mar 7, 2020 #

1 PM

Running warm up/down 14:40 [1] 3.0 km (4:53 / km) +43m 4:34 / km
shoes: VJ Supra

Riscaldamento
2 PM

Foot Orienteering race 1:02:31 [5] **** 8.85 km (7:04 / km) +379m 5:49 / km
22c shoes: VJ Supra

Lipica Open - Stage 1 - Long - 3° (+4'09")
Gara liscia e pulita per la maggior parte, pochi errori, anche se la seconda parte ho dovuto rallentare il ritmo per riuscire a leggere bene
3 PM

Running warm up/down 7:58 [1] 1.61 km (4:57 / km) +25m 4:36 / km
shoes: VJ Supra

Defaticamento

Friday Mar 6, 2020 #

11 AM

Running hills 49:03 [3] 11.6 km (4:14 / km) +287m 3:46 / km
shoes: Saucony Kinvara 10 II

Collinare
1 PM

Stretching 23:20 [0]

3 PM

Foam roller 25:00 [0]

Thursday Mar 5, 2020 #

3 PM

Running warm up/down 11:58 [1] 2.68 km (4:28 / km)
shoes: Saucony Kinvara 10 II

Riscaldamento
4 PM

Running 2:16 [2] 0.37 km (6:08 / km)
shoes: Saucony Kinvara 10 II

Esercizi sugli ostacoli

Running 2:52 [2] 0.74 km (3:52 / km)
shoes: Saucony Kinvara 10 II

Transizione

Esercizi 1:00:00 [1]

Andature, esercizi agli ostacoli, palle mediche, addominali, lancio del disco
5 PM

Running intervals 7:35 [4] 2.53 km (3:00 / km)
shoes: Saucony Kinvara 10 II

4×(300h-200h)
6 PM

Running warm up/down 2:55 [1] 0.66 km (4:25 / km)
shoes: Saucony Kinvara 10 II

Defaticamento
10 PM

Stretching 23:20 [0]

Wednesday Mar 4, 2020 #

5 PM

Running long 1:10:00 [1] 15.2 km (4:36 / km) +59m 4:31 / km
shoes: Inov-8 Terraultra G 260

Lungo lento con fermata per bisogni fisiologici
8 PM

Stretching 23:20 [0]

Tuesday Mar 3, 2020 #

3 PM

Running warm up/down 21:36 [3] 5.02 km (4:18 / km) +100m 3:55 / km
shoes: Inov-8 Terraultra G 260

Riscaldamento 1

Running warm up/down 5:23 [3] 1.34 km (4:01 / km)
shoes: Saucony Kinvara 10 II

Riscaldamento 2
4 PM

Running warm up/down 13:08 [1] 2.63 km (5:00 / km) +19m 4:49 / km
shoes: Saucony Kinvara 10 II

Riscaldamento 3

Gym 1:15:00 [2]

Palestra della scuola elementare: potenziamento quadricipiti, glutei, bicipiti femorali, dorsali, addominali, bicipiti; pallacanestro
6 PM

Running warm up/down 11:12 [2] 2.44 km (4:35 / km) +32m 4:18 / km
shoes: Saucony Kinvara 10

Defaticamento
7 PM

Stretching 14:15 [0]

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