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Training Log: Carocci

In the last 7 days:

activity # timemileskm+m
  Running10 5:02:44 38.87(7:47) 62.56(4:50) 568
  Stretching6 1:59:20
  Esercizi3 1:00:00
  Bike2 33:14 5.74(10.4/h) 9.24(16.7/h) 18
  Foot Orienteering1 19:04 2.68(7:07) 4.31(4:25) 3118c
  Total18 8:54:22 47.29 76.11 61718c
  [1-5]13 6:55:02
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MoTuWeThFrSaSu

Saturday May 21 #

5 PM

Running warm up/down 17:19 [1] 3.81 km (4:33 / km) +82m 4:06 / km
shoes: Saucony Kinvara 13

Riscaldamento
6 PM

Esercizi warm up/down 15:00 [1]

Andature

Running race 9:45 [5] 3.0 km (3:15 / km) +32m 3:05 / km
shoes: Adidas Distancestar

Campionato regionale assoluto - 3000 siepi
Mi sembrava di essere partito giusto, invece era decisamente troppo forte. Ho finito l'ultimo mille in circa 3'25"

Running warm up/down 11:52 [1] 2.11 km (5:37 / km) +38m 5:10 / km
shoes: Saucony Kinvara 13

Defaticamento
8 PM

Stretching 23:20 [0]

Friday May 20 #

11 AM

Running 30:05 [1] 6.04 km (4:59 / km) +18m 4:54 / km
shoes: Adidas Terrex Speed Pro

Ritiro punti e altro

Running 3:01 [2] 0.62 km (4:52 / km)
shoes: Adidas Terrex Speed Pro

4 allunghi
7 PM

Stretching 23:20 [0]

Thursday May 19 #

6 PM

Running 30:56 [1] 5.43 km (5:42 / km) +11m 5:38 / km
shoes: Adidas Terrex Speed Pro

Esercizio di lettura a secco con la mappa della sprint di Coppa del Mondo
7 PM

Stretching 23:20 [0]

Wednesday May 18 #

12 AM

Stretching 23:20 [0]

6 PM

Running warm up/down 19:58 [1] 4.42 km (4:31 / km) +22m 4:24 / km
shoes: Saucony Kinvara 13

Riscaldamento

Esercizi warm up/down 15:00 [1]

Andature ed esercizi agli ostacoli

Running intervals 6:08 [4] 2.12 km (2:54 / km)
shoes: Saucony Kinvara 13

2000 introduttivo
7 PM

Running intervals 18:09 [3] 3.16 km (5:45 / km)
shoes: Adidas Distancestar

400 + poco più di 400hs + poco meno di 400
R: 3'

Running warm up/down 10:17 [1] 2.14 km (4:48 / km)
shoes: Saucony Kinvara 13

Defaticamento
10 PM

Stretching 17:00 [0]

Tuesday May 17 #

12 PM

Running hills 55:45 [2] 11.25 km (4:57 / km) +249m 4:28 / km
shoes: Saucony Kinvara 13

Collinare facile. È tornato il vero caldo, devo uscire prima la mattina
6 PM

Bike 10:37 [1] 3.16 km (17.9 kph)

Running 8:21 [2] 1.91 km (4:22 / km) +5m 4:19 / km

Running warm up/down 35:08 [1] 7.54 km (4:40 / km) +26m 4:35 / km
shoes: Saucony Kinvara 13

Riscaldamento
7 PM

Foot Orienteering 19:04 [3] * 4.31 km (4:25 / km) +31m 4:16 / km
18c shoes: Saucony Kinvara 13

Percorso dei bambini con le si-card
8 PM

Running warm up/down 2:13 [3] 0.54 km (4:06 / km) +7m 3:51 / km
shoes: Saucony Kinvara 13

Defaticamento con volata finale

Monday May 16 #

6 PM

Running warm up/down 43:47 [1] 8.47 km (5:10 / km) +78m 4:57 / km
shoes: Saucony Kinvara 13

Riscaldamento
7 PM

Stretching 9:00 [0]

Esercizi 30:00 [2]

Esercizi di potenziamento alternati a tecnica di corsa
8 PM

Bike 22:37 [1] 6.08 km (16.1 kph) +18m

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