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Training Log Archive: Carocci

In the 7 days ending May 17, 2020:

activity # timemileskm+m
  Running10 5:15:07 43.59(7:14) 70.15(4:30) 911
  Stretching7 2:32:40
  Esercizi5 1:30:00
  Total19 9:17:47 43.59 70.15 911
  [1-5]13 6:45:07

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MoTuWeThFrSaSu

Sunday May 17, 2020 #

12 PM

Running warm up/down 15:47 [1] 3.51 km (4:30 / km) +17m 4:23 / km
shoes: Saucony Kinvara 11

Riscaldamento

Running warm up/down 1:28 [1] 0.32 km (4:35 / km) +6m 4:11 / km
shoes: Inov-8 Terraultra G 260

Cambio scarpe

Running tempo 1:03 [4] 0.26 km (4:02 / km) +38m 2:20 / km
shoes: Inov-8 Terraultra G 260

Sentiero del Muschio a tutta
1 PM

Running warm up/down 5:17 [1] 1.09 km (4:51 / km) +15m 4:32 / km
shoes: Inov-8 Terraultra G 260

Defaticamento
6 PM

Stretching 12:40 [0]

Saturday May 16, 2020 #

12 PM

Running hills 42:00 [2] 8.76 km (4:48 / km) +246m 4:12 / km
shoes: Inov-8 Terraultra G 260

Collinare
2 PM

Stretching 23:20 [0]

Friday May 15, 2020 #

6 PM

Running hills 50:00 [3] 11.36 km (4:24 / km) +323m 3:51 / km
shoes: Inov-8 Terraultra G 260

Collinare con qualche variazione
8 PM

Esercizi 40:00 [2]

Corda + addominali
9 PM

Stretching 23:20 [0]

Thursday May 14, 2020 #

7 PM

Running warm up/down 19:30 [2] 4.4 km (4:26 / km) +6m 4:24 / km
shoes: Saucony Kinvara 11

Riscaldamento

Running intervals 17:41 [4] 4.67 km (3:47 / km) +10m 3:45 / km
shoes: Saucony Kinvara 11

2×(500-300-100) con recupero attivo

Running warm up/down 11:57 [2] 2.5 km (4:47 / km) +28m 4:32 / km
shoes: Saucony Kinvara 11

Defaticamento
10 PM

Stretching 23:20 [0]

Wednesday May 13, 2020 #

10 AM

Running 30:00 [1] 5.42 km (5:32 / km) +30m 5:23 / km
shoes: Saucony Kinvara 10 II

30' molto lenti per decontrarre le gambe
11 AM

Esercizi 10:00 [3]

Addominali

Stretching 23:20 [0]

Tuesday May 12, 2020 #

6 PM

Running warm up/down 20:02 [2] 4.52 km (4:26 / km)
shoes: Saucony Kinvara 10 II

Riscaldamento
7 PM

Esercizi 10:00 [1]

Andature

Running intervals 15:03 [4] 3.09 km (4:52 / km)
shoes: Saucony Kinvara 10 II

2×400+3×300+4×200 r: 1'

Running warm up/down 13:15 [1] 2.72 km (4:52 / km) +27m 4:38 / km

Defaticamento
8 PM

Esercizi 20:00 [3]

2×7' circuito completo + bottom air squat
10 PM

Stretching 23:20 [0]

Monday May 11, 2020 #

7 PM

Running warm up/down 15:00 [2] 3.46 km (4:20 / km) +8m 4:17 / km
shoes: Saucony Kinvara 10 II

Riscaldamento

Running 45:00 [3] 11.46 km (3:56 / km) +134m 3:43 / km
shoes: Saucony Kinvara 10 II

15' medio + 15' corsa base con salita al massimo + 15' progressivo

Esercizi 10:00 [1]

Andature
8 PM

Running intervals 6:00 [3] 1.32 km (4:32 / km)
shoes: Saucony Kinvara 10 II

6×100

Running warm up/down 6:04 [1] 1.29 km (4:42 / km) +23m 4:19 / km
shoes: Saucony Kinvara 10 II

Defaticamento
11 PM

Stretching 23:20 [0]

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