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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Carocci

In the 7 days ending May 31, 2020:

activity # timemileskm+m
  Running8 4:12:52 35.92(7:02) 57.81(4:22) 861
  Stretching7 2:58:00
  Mountain bike3 2:24:50 30.05(12.4/h) 48.36(20.0/h) 478
  Esercizi5 1:40:00
  Foot Orienteering1 40:18 4.83(8:20) 7.78(5:11) 43628c
  Foam roller1 33:00
  Total22 12:29:00 70.81 113.95 177528c
  [1-5]14 8:58:00

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MoTuWeThFrSaSu

Sunday May 31, 2020 #

12 PM

Mountain bike 53:40 [2] 16.28 km (18.2 kph) +248m

Giro in MTB con salita del sentiero Delle Lavandaie
4 PM

Stretching 20:40 [0]

10 PM

Foam roller 33:00 [0]

Saturday May 30, 2020 #

10 AM

Mountain bike warm up/down 46:27 [2] 16.04 km (20.7 kph) +172m

Andata verso l'allenamento tecnico
11 AM

Foot Orienteering 40:18 [4] *** 7.78 km (5:11 / km) +436m 4:03 / km
28c shoes: Saucony Kinvara 11

2×sprint Assisi prese dal sito di World of O
1: 23'49"
2: 16'29"

Running 5:36 [1] 1.05 km (5:20 / km)
shoes: Saucony Kinvara 11

Transizione

Running 5:20 [1] 0.89 km (6:00 / km)
shoes: Saucony Kinvara 11

Transizione

Running 3:03 [4] 0.67 km (4:33 / km) +81m 2:50 / km
shoes: Saucony Kinvara 11

KOM della Mattonata
12 PM

Mountain bike warm up/down 44:43 [2] 16.04 km (21.5 kph) +58m

Ritorno
3 PM

Stretching 33:30 [0]

Friday May 29, 2020 #

6 PM

Running warm up/down 22:33 [2] 4.88 km (4:37 / km) +149m 4:01 / km
shoes: Saucony Kinvara 11

Riscaldamento

Running intervals 27:00 [4] 4.95 km (5:27 / km) +160m 4:42 / km
shoes: Saucony Kinvara 11

5×(250m L - 250m V) collinari + 2×5×90 salita r: 1'-3'

Esercizi 10:00 [1]

Andature
7 PM

Running warm up/down 3:19 [1] 0.72 km (4:36 / km) +15m 4:10 / km
shoes: Saucony Kinvara 11

Defaticamento

Esercizi 10:00 [3]

Addominali
9 PM

Stretching 23:20 [0]

Thursday May 28, 2020 #

5 PM

Running warm up/down 20:01 [1] 4.64 km (4:19 / km) +4m 4:18 / km
shoes: Inov-8 Terraultra G 260

Riscaldamento

Running intervals 17:30 [3] 4.6 km (3:48 / km) +29m 3:41 / km
shoes: Inov-8 Terraultra G 260

2×1' r: 2' + 3×45" r: 1'30" + 3×30" r: 1'30" (recuperi attivi)

Running warm up/down 9:28 [2] 2.08 km (4:33 / km) +26m 4:17 / km
shoes: Inov-8 Terraultra G 260

Defaticamento
6 PM

Esercizi 20:00 [1]

Esercitazioni per ostacoli + burpees
7 PM

Stretching 23:20 [0]

Wednesday May 27, 2020 #

7 PM

Running 35:01 [1] 8.18 km (4:17 / km) +176m 3:52 / km
shoes: Saucony Kinvara 11

Via Assisana andata e ritorno
8 PM

Esercizi 10:00 [3]

Addominali
11 PM

Stretching 23:20 [0]

Tuesday May 26, 2020 #

6 PM

Running warm up/down 20:00 [2] 4.84 km (4:08 / km) +15m 4:04 / km
shoes: Saucony Kinvara 11

Riscaldamento

Running intervals 18:30 [3] 5.09 km (3:38 / km) +20m 3:34 / km
shoes: Saucony Kinvara 11

2×(1'30"-1'-15") con recupero attivo

Running warm up/down 8:10 [1] 1.78 km (4:35 / km) +18m 4:22 / km
shoes: Saucony Kinvara 11

Defaticamento
7 PM

Esercizi 50:00 [2]

Circuito completo + circuito parte alta
10 PM

Stretching 30:30 [0]

Monday May 25, 2020 #

7 PM

Running 46:33 [3] 11.32 km (4:07 / km) +168m 3:50 / km
shoes: Saucony Kinvara 11

20' WU vivace +10' medio + 10' con salita veloce + CD

Running intervals 9:38 [3] 1.86 km (5:11 / km)
shoes: Saucony Kinvara 11

8×100
8 PM

Running warm up/down 1:10 [1] 0.26 km (4:29 / km)
shoes: Saucony Kinvara 11

Ritorno
9 PM

Stretching 23:20 [0]

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