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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Carocci

In the 7 days ending Aug 30, 2020:

activity # timemileskm+m
  Running11 2:29:52 21.51(6:58) 34.61(4:20) 344
  Stretching5 1:35:15
  Esercizi3 1:25:00
  Gym1 1:10:00
  Foot Orienteering3 36:08 5.5(6:34) 8.85(4:05) 3949c
  Trail-O1 2:0015c
  Total17 7:18:15 27.0 43.46 38364c
  [1-5]12 5:41:00

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MoTuWeThFrSaSu

Sunday Aug 30, 2020 #

11 AM

Foot Orienteering race 10:04 [5] ** 2.68 km (3:45 / km) +24m 3:36 / km
16c shoes: Saucony Kinvara 11

Trofeo delle Regioni - Staffetta - Palmanova - Open
Corso in modo ignorante

Saturday Aug 29, 2020 #

11 AM

Running warm up/down 12:00 [1] 2.4 km (5:00 / km)
shoes: Inov-8 Terraultra G 260

Riscaldamento

Foot Orienteering race 19:22 [5] ** 4.84 km (4:00 / km) +9m 3:58 / km
26c shoes: Inov-8 Terraultra G 260

Trofeo delle Regioni - Gara individuale - M20 - Lignano Sabbiadoro
Pulito a parte errore di 10" alla 2, buona corsa anche se alla fine ero morto
6 PM

Trail-O 2:00 [0]
15c

3 piazzole Temp-O

Friday Aug 28, 2020 #

5 PM

Running warm up/down 7:53 [2] 1.93 km (4:05 / km)
shoes: Saucony Kinvara 11

Riscaldamento tirato

Foot Orienteering 6:42 [1] * 1.33 km (5:02 / km) +6m 4:56 / km
7c shoes: Saucony Kinvara 11

Model event - Trofeo delle Regioni
6 PM

Running warm up/down 6:54 [3] 2.05 km (3:22 / km)
shoes: Saucony Kinvara 11

Defaticamento tirato

Stretching 9:00 [0]

Thursday Aug 27, 2020 #

5 PM

Running warm up/down 21:26 [2] 4.55 km (4:43 / km) +140m 4:05 / km
shoes: Saucony Kinvara 11

Riscaldamento
6 PM

Running intervals 20:00 [4] 5.55 km (3:36 / km) +23m 3:32 / km
shoes: Saucony Kinvara 11

Fartlek 45"L-15"V

Esercizi 30:00 [1]

Andature, 2×(15 burpees, 25 mezzi squat jump, 40 addominali, 10 piegamenti braccia)
7 PM

Running 10:00 [3] 2.28 km (4:23 / km) +80m 3:44 / km
shoes: Saucony Kinvara 11

Medio saliscendi intervallato da flessioni

Running warm up/down 11:50 [2] 2.63 km (4:30 / km) +79m 3:55 / km
shoes: Saucony Kinvara 11

Defaticamento
9 PM

Stretching 23:20 [0]

Wednesday Aug 26, 2020 #

12 AM

Stretching 23:20 [0]

10 AM

Running 19:19 [2] 4.48 km (4:19 / km) +22m 4:13 / km
shoes: Saucony Kinvara 11

Corsa del mio 19° compleanno: partenza alle 10:19, tempo 19:19, passo 4:19

Esercizi 10:00 [3]

Addominali
11 AM

Stretching 23:20 [0]

Tuesday Aug 25, 2020 #

9 AM

Stretching 16:15 [0]

6 PM

Running warm up/down 14:46 [1] 3.14 km (4:42 / km)
shoes: Saucony Kinvara 11

Riscaldamento

Running intervals 2:11 [2] 0.44 km (4:58 / km)
shoes: Adidas Distancestar

Ostacoli da 84cm

Esercizi 45:00 [1]

Andature, ostacoli, calcetto, giavellotto
7 PM

Running 7:59 [2] 2.0 km (4:00 / km)
shoes: Saucony Kinvara 11

Transizione

Running intervals 1:55 [3] 0.67 km (2:52 / km)
shoes: Saucony Kinvara 11

4×150
8 PM

Running warm up/down 3:41 [1] 0.78 km (4:43 / km)
shoes: Saucony Kinvara 11

Defaticamento

Monday Aug 24, 2020 #

5 PM

Gym 1:10:00 [2]

Circuito di riscaldamento, balzi, pettorali, plank, circuito di macchine, circuito a corpo libero, cyclette di defaticamento, salite sulla rampa del garage

Running warm up/down 9:58 [1] 1.71 km (5:50 / km)
shoes: Saucony Kinvara 11

Riscaldamento

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