Training Log Archive: CarocciIn the 28 days ending Feb 28, 2022:
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Monday Feb 28, 2022 #
Bike 18:34 [1] 5.73 km (18.5 kph) +14m
Running warm up/down 37:32 [1] 7.26 km (5:10 / km) +70m 4:56 / km
shoes: Saucony Kinvara 12 II
Stretching 12:00 [0]
Esercizi 30:00 [2]
Bike 19:57 [1] 5.74 km (17.3 kph) +14m
Sunday Feb 27, 2022 #
Stretching 15:00 [0]
Bike 12:37 [1] 4.11 km (19.5 kph)
Trail-O race 1:10:00 [0]
31c
Pre-O (25 punti + 2 piazzole a tempo)
Trail-O race 20:00 [0]
30c
One man relay: 15 punti Pre-O sprint + 3 piazzole a tempo
Running warm up/down 13:15 [1] 2.57 km (5:09 / km) +17m 4:59 / km
shoes: Saucony Kinvara 12 II
Foot Orienteering 28:20 [2] ** 6.3 km (4:30 / km) +52m 4:19 / km
36c shoes: Saucony Kinvara 12 II
Bike 15:37 [1] 3.93 km (15.1 kph) +16m
Stretching 23:20 [0]
Saturday Feb 26, 2022 #
Running 34:30 [2] 7.36 km (4:41 / km) +184m 4:10 / km
shoes: Saucony Kinvara 12 II
Running warm up/down 5:34 [1] 1.23 km (4:32 / km) +16m 4:15 / km
shoes: Saucony Kinvara 12 II
Running 17:51 [3] 4.19 km (4:16 / km) +173m 3:32 / km
shoes: Saucony Kinvara 12 II
Running warm up/down 10:20 [1] 2.29 km (4:31 / km)
shoes: Saucony Kinvara 12 II
Bike 14:07 [1] 3.93 km (16.7 kph)
Bike 12:54 [1] 3.98 km (18.5 kph) +16m
Friday Feb 25, 2022 #
Bike 16:53 [0] 3.74 km (13.3 kph) +16m
Running 38:37 [1] 8.38 km (4:36 / km) +47m 4:29 / km
shoes: Saucony Kinvara 12 II
Stretching 23:20 [0]
Thursday Feb 24, 2022 #
Running warm up/down 12:58 [1] 2.6 km (4:59 / km) +23m 4:47 / km
shoes: VJ Bold X
Foot Orienteering tempo 29:17 [4] *** 4.71 km (6:13 / km) +129m 5:28 / km
13c shoes: VJ Bold X
Una buona prova per finire la settimana, peccato per il minuto perso alla 12
Running warm up/down 5:09 [1] 1.01 km (5:06 / km) +4m 5:00 / km
shoes: VJ Bold X
Wednesday Feb 23, 2022 #
Running warm up/down 13:02 [1] 2.49 km (5:14 / km) +19m 5:03 / km
shoes: VJ Bold X
Foot Orienteering intervals 34:23 [4] *** 6.9 km (4:59 / km) +171m 4:26 / km
16c shoes: VJ Bold X
Sbagliato tanto, soprattutto il primo punto dove ho perso 2', poi un po' meglio ma soffro sempre le mass start
Running warm up/down 1:53 [1] 0.34 km (5:32 / km) +6m 5:05 / km
shoes: VJ Bold X
Running warm up/down 10:51 [1] 1.98 km (5:29 / km) +40m 4:59 / km
shoes: VJ Bold X
Foot Orienteering 34:22 [2] **** 4.13 km (8:19 / km) +171m 6:54 / km
12c shoes: VJ Bold X
Parte iniziale buona, poi come al solito quando la vegetazione si infittisce sbaglio molto
Running warm up/down 16:27 [1] 2.79 km (5:54 / km) +33m 5:34 / km
shoes: VJ Bold X
Stretching 23:20 [0]
Tuesday Feb 22, 2022 #
Running warm up/down 17:31 [1] 3.77 km (4:39 / km) +58m 4:19 / km
shoes: Saucony Kinvara 12 II
Esercizi 5:00 [1]
Foot Orienteering tempo 12:44 [4] *** 2.98 km (4:16 / km) +46m 3:58 / km
21c shoes: Saucony Kinvara 12 II
Molto stanco e poco lucido
Running warm up/down 14:10 [1] 2.24 km (6:19 / km) +48m 5:43 / km
shoes: Saucony Kinvara 12 II
Running warm up/down 10:00 [1] 1.73 km (5:47 / km) +5m 5:42 / km
shoes: Saucony Kinvara 12 II
Foot Orienteering intervals 14:16 [4] *** 3.69 km (3:52 / km) +113m 3:21 / km
21c shoes: Saucony Kinvara 12 II
Primo nelle prime due manche e terzo alla terza per una scelta sbagliata (forse secondo per una squalifica)
Running warm up/down 5:00 [1] 1.02 km (4:54 / km)
shoes: Saucony Kinvara 12 II
Esercizi 30:00 [3]
Running warm up/down 4:08 [1] 0.75 km (5:31 / km) +5m 5:20 / km
shoes: VJ Bold X
Foot Orienteering 41:19 [2] **** 6.39 km (6:28 / km) +93m 6:02 / km
20c shoes: VJ Bold X
Purtroppo in notturna non sono efficiente come di giorno su questi terreni, tantissime imprecisioni
Stretching 12:40 [0]
Monday Feb 21, 2022 #
Running warm up/down 3:11 [1] 0.65 km (4:54 / km)
shoes: VJ Bold X
Foot Orienteering 1:02:12 [2] *** 8.83 km (7:03 / km) +315m 5:59 / km
26c shoes: VJ Bold X
Davvero un bel posto, alcune parti con un buon flow, altre con qualche rammarico
Foot Orienteering 40:51 [3] *** 5.77 km (7:05 / km) +133m 6:21 / km
42c shoes: VJ Bold X
Buon flow all'inizio, quando è iniziato il verde ho avuto qualche problema ma non troppi
Stretching 23:20 [0]
Sunday Feb 20, 2022 #
Running warm up/down 20:32 [1] 4.05 km (5:04 / km) +70m 4:40 / km
shoes: VJ Bold X
Esercizi warm up/down 10:00 [1]
Foot Orienteering race 38:36 [5] **** 6.68 km (5:47 / km) +101m 5:22 / km
25c shoes: VJ Bold X
Oggi meglio di ieri, in sicurezza e senza sbagliare troppo. Ma comunque ho preso 7 minuti dal primo che sono ancora tanti
Running warm up/down 10:11 [1] 1.78 km (5:43 / km) +28m 5:18 / km
shoes: VJ Bold X
Foot Orienteering 39:41 [1] 3.87 km (10:15 / km) +85m 9:14 / km
shoes: VJ Bold X
Saturday Feb 19, 2022 #
Running warm up/down 12:57 [1] 2.5 km (5:11 / km) +39m 4:48 / km
shoes: VJ Bold X
Foot Orienteering race 44:07 [4] **** 7.28 km (6:04 / km) +169m 5:26 / km
25c shoes: VJ Bold X
Sbagliato tantissimo già alla 1, poi un buon tratto con Seba e un finale da dimenticare
Esercizi warm up/down 10:00 [1]
Running warm up/down 19:30 [1] 3.92 km (4:58 / km) +59m 4:38 / km
shoes: Saucony Kinvara 12 II
Esercizi warm up/down 10:00 [1]
Foot Orienteering race 14:19 [5] *** 3.07 km (4:40 / km) +101m 4:00 / km
26c shoes: Saucony Kinvara 12 II
Meglio di stamattina
Running warm up/down 6:12 [1] 1.07 km (5:48 / km) +11m 5:31 / km
shoes: Saucony Kinvara 12 II
Stretching 23:20 [0]
Friday Feb 18, 2022 #
Foot Orienteering 30:00 [1] *** 3.68 km (8:09 / km) +39m 7:45 / km
12c shoes: VJ Bold X
Prima volta in questo tipo di terreno. Spettacolare ma molto difficile, c'è molto da leggere
Stretching 23:20 [0]
Thursday Feb 17, 2022 #
Running 23:32 [1] 5.15 km (4:34 / km) +53m 4:21 / km
shoes: Saucony Kinvara 12 II
Stretching 23:20 [0]
Bike 13:58 [2] 4.02 km (17.3 kph)
Wednesday Feb 16, 2022 #
Running warm up/down 33:33 [1] 6.86 km (4:53 / km) +33m 4:47 / km
shoes: Saucony Kinvara 12 II
Running intervals 28:02 [3] 8.23 km (3:24 / km)
shoes: Saucony Kinvara 12 II
Non spinto al massimo per le gambe un po' stanche e per le gare del weekend
Running warm up/down 4:58 [1] 0.98 km (5:04 / km)
shoes: Saucony Kinvara 12 II
Stretching 23:20 [0]
Tuesday Feb 15, 2022 #
Bike 24:42 [1] 6.81 km (16.5 kph) +16m
Running warm up/down 25:39 [1] 4.91 km (5:13 / km) +41m 5:01 / km
shoes: Adidas Terrex Speed Pro
Foot Orienteering 24:42 [3] *** 5.16 km (4:47 / km) +9m 4:45 / km
35c shoes: Adidas Terrex Speed Pro
Molto punti in direzione, carino
Bike 18:57 [1] 5.02 km (15.9 kph) +14m
Stretching 23:20 [0]
Monday Feb 14, 2022 #
Running warm up/down 25:19 [1] 5.6 km (4:31 / km) +14m 4:28 / km
shoes: Saucony Kinvara 12 II
Stretching 14:00 [0]
Esercizi 30:00 [2]
Running warm up/down 25:58 [1] 5.47 km (4:45 / km) +11m 4:42 / km
shoes: Saucony Kinvara 12 II
Sunday Feb 13, 2022 #
Running warm up/down 10:18 [1] 1.92 km (5:22 / km) +27m 5:01 / km
shoes: VJ Bold X
Foot Orienteering 27:16 [4] *** 5.33 km (5:07 / km) +51m 4:53 / km
20c shoes: VJ Bold X
Sempre controllato sui sentieri
Running warm up/down 10:59 [1] 1.66 km (6:37 / km) +11m 6:24 / km
shoes: VJ Bold X
Saturday Feb 12, 2022 #
Yoga 15:00 [0]
Running warm up/down 11:06 [1] 2.2 km (5:03 / km) +3m 5:01 / km
shoes: Saucony Kinvara 12 II
Foot Orienteering 27:56 [4] *** 5.51 km (5:04 / km) +164m 4:25 / km
28c shoes: Saucony Kinvara 12 II
Prima run male, seconda un po' meglio
Running warm up/down 2:50 [1] 0.48 km (5:54 / km) +29m 4:32 / km
shoes: Saucony Kinvara 12 II
Running warm up/down 7:10 [1] 1.04 km (6:53 / km) +96m 4:43 / km
shoes: VJ Bold X
Foot Orienteering 1:10:01 [2] **** 7.71 km (9:05 / km) +336m 7:27 / km
19c shoes: VJ Bold X
No comment
Running warm up/down 21:16 [1] 2.97 km (7:10 / km) +44m 6:40 / km
shoes: VJ Bold X
Yoga 10:00 [0]
Stretching 12:40 [0]
Friday Feb 11, 2022 #
Running warm up/down 12:02 [1] 2.64 km (4:33 / km) +14m 4:26 / km
shoes: Saucony Kinvara 12 II
Esercizi 10:00 [1]
Running warm up/down 2:46 [1] 0.51 km (5:25 / km) +20m 4:32 / km
shoes: VJ Bold X
Foot Orienteering 1:13:56 [3] *** 12.3 km (6:01 / km) +373m 5:13 / km
10c shoes: VJ Bold X
Ancora troppo impreciso, soprattutto alla fine
Running warm up/down 7:59 [1] 1.46 km (5:28 / km) +26m 5:01 / km
shoes: VJ Bold X
Stretching 23:20 [0]
Thursday Feb 10, 2022 #
Yoga 15:00 [0]
Running warm up/down 10:19 [1] 2.0 km (5:10 / km) +34m 4:45 / km
shoes: Saucony Kinvara 12 II
Foot Orienteering 9:51 [4] ** 2.56 km (3:51 / km) +31m 3:38 / km
12c shoes: Saucony Fastwitch 9
Partito male, il resto bene
Running warm up/down 10:01 [1] 1.61 km (6:13 / km) +28m 5:43 / km
shoes: Saucony Kinvara 12 II
Running warm up/down 10:19 [1] 1.65 km (6:15 / km)
shoes: Saucony Kinvara 12 II
Foot Orienteering 8:39 [4] *** 2.07 km (4:11 / km) +27m 3:55 / km
14c shoes: Saucony Kinvara 12 II
No forking
Gestita bene, anche se con un errore per aver letto male la descrizione
Running warm up/down 20:02 [1] 3.94 km (5:05 / km) +11m 5:01 / km
shoes: Saucony Kinvara 12 II
Foot Orienteering 8:00 [4] *** 2.1 km (3:49 / km) +31m 3:33 / km
13c shoes: Saucony Kinvara 12 II
Runner's choice
Le scelte non erano molto differenti l'una dall'altra. Gestita bene anche questa, più di prima
Running warm up/down 20:01 [1] 3.74 km (5:21 / km) +24m 5:11 / km
shoes: Saucony Kinvara 12 II
Foot Orienteering 12:43 [3] *** 2.94 km (4:20 / km) +30m 4:07 / km
19c shoes: Adidas Terrex Speed Pro
Forking
Ho compromesso tutto quando ho sbagliato a leggere la descrizione, ma questa volta era più importante. Ho rallentato da lì in poi
Running warm up/down 11:09 [1] 1.77 km (6:18 / km) +6m 6:12 / km
shoes: Saucony Kinvara 12 II
Stretching 23:20 [0]
Wednesday Feb 9, 2022 #
Yoga 15:00 [0]
Foot Orienteering warm up/down 19:00 [1] 2.27 km (8:22 / km) +48m 7:34 / km
shoes: VJ Bold X
Foot Orienteering 1:45:29 [2] **** 11.59 km (9:06 / km) +127m 8:38 / km
18c shoes: VJ Bold X
Diventata una long
Ho sbagliato tantissimo e alla fine eri cotto e quindi ho camminato
Running warm up/down 15:40 [1] 2.33 km (6:43 / km) +13m 6:32 / km
shoes: VJ Bold X
Running warm up/down 20:04 [1] 3.61 km (5:34 / km) +152m 4:36 / km
shoes: Saucony Kinvara 12 II
Foot Orienteering intervals 24:26 [4] *** 3.89 km (6:17 / km) +101m 5:34 / km
23c shoes: Saucony Kinvara 12 II
Male la prima per un errore parallelo alla fine, il resto bene. Bello il centro di Bracciano, mi si addice
Running warm up/down 17:17 [1] 3.58 km (4:50 / km) +43m 4:33 / km
shoes: Saucony Kinvara 12 II
Stretching 23:20 [0]
Tuesday Feb 8, 2022 #
Running warm up/down 14:22 [1] 2.71 km (5:18 / km) +29m 5:02 / km
shoes: Saucony Kinvara 12 II
Foot Orienteering 9:50 [2] *** 1.98 km (4:58 / km) +36m 4:33 / km
27c shoes: Saucony Kinvara 12 II
Foot Orienteering 8:54 [3] *** 2.12 km (4:12 / km) +36m 3:52 / km
27c shoes: Saucony Kinvara 12 II
Stretching 23:20 [0]
Monday Feb 7, 2022 #
Yoga 15:00 [0]
Bike 19:47 [1] 5.69 km (17.3 kph) +12m
Running warm up/down 36:28 [1] 7.17 km (5:05 / km) +69m 4:51 / km
shoes: Saucony Kinvara 12 II
Stretching 11:00 [0]
Esercizi 30:00 [2]
Bike 19:45 [1] 5.69 km (17.3 kph) +14m
Sunday Feb 6, 2022 #
Bike 17:00 [1] 3.73 km (13.2 kph) +16m
Running long 1:15:25 [2] 15.44 km (4:53 / km) +328m 4:25 / km
shoes: Saucony Kinvara 12 II
Stretching 23:20 [0]
Saturday Feb 5, 2022 #
Running warm up/down 11:22 [1] 1.92 km (5:55 / km) +95m 4:45 / km
shoes: VJ Bold X
Esercizi warm up/down 10:00 [1]
Foot Orienteering race 42:33 [5] *** 6.61 km (6:26 / km) +127m 5:52 / km
18c shoes: VJ Bold X
Alcune imprecisioni in zona punto, due errori da un minuto ciascuno e un grosso errore finale da 2'30" alla penultima perché la stavo mancando
Running warm up/down 6:16 [1] 1.0 km (6:16 / km) +21m 5:40 / km
shoes: VJ Bold X
Running warm up/down 11:40 [1] 1.51 km (7:44 / km)
shoes: Adidas Terrex Speed Pro
Esercizi warm up/down 10:00 [1]
Foot Orienteering race 16:16 [5] *** 3.7 km (4:24 / km) +41m 4:10 / km
22c shoes: Adidas Terrex Speed Pro
5° (+1'28")
Sbagliato subito tanto il primo punto perché ho fatto i sentieri I e ci ho capito poco, molti altri errori, poco fluido e poche gambe. Non un buon weekend
Running warm up/down 4:58 [1] 0.78 km (6:22 / km) +17m 5:45 / km
shoes: Adidas Terrex Speed Pro
Friday Feb 4, 2022 #
Stretching 23:20 [0]
Running 26:20 [1] 5.4 km (4:53 / km) +30m 4:45 / km
shoes: Saucony Kinvara 12 II
Stretching 23:20 [0]
Bike 13:24 [1] 3.95 km (17.7 kph)
Thursday Feb 3, 2022 #
Running warm up/down 11:17 [1] 2.38 km (4:44 / km) +22m 4:32 / km
shoes: Saucony Kinvara 12 II
Running 9:00 [3] 1.88 km (4:47 / km) +135m 3:31 / km
shoes: Saucony Kinvara 12 II
Running warm up/down 16:15 [1] 3.59 km (4:32 / km) +59m 4:11 / km
shoes: Saucony Kinvara 12 II
Foam roller 19:00 [0]
Bike 18:11 [1] 5.28 km (17.4 kph) +6m
Running warm up/down 11:47 [1] 2.28 km (5:10 / km) +14m 5:01 / km
shoes: Saucony Kinvara 12 II
Foot Orienteering 10:30 [4] ** 2.77 km (3:47 / km) +18m 3:40 / km
23c shoes: Saucony Kinvara 12 II
Sprint a partenza intervallata
Running warm up/down 7:05 [1] 1.25 km (5:40 / km)
shoes: Saucony Kinvara 12 II
Foot Orienteering 17:18 [3] **** 3.75 km (4:37 / km) +11m 4:33 / km
32c shoes: Saucony Kinvara 12 II
Sprint mass start, purtroppo persa perché alla penultima non ho visto un passaggino tra le siepi, ma comunque nel complesso era molto difficile da leggere perché i simboli sono settati per un 1:2000
Running warm up/down 4:47 [1] 1.03 km (4:39 / km) +5m 4:32 / km
shoes: Saucony Kinvara 12 II
Bike 18:13 [1] 5.06 km (16.7 kph) +20m
Wednesday Feb 2, 2022 #
Yoga 5:00 [0]
Running warm up/down 16:15 [1] 3.39 km (4:48 / km) +18m 4:40 / km
shoes: Saucony Kinvara 12 II
Esercizi 10:00 [1]
Running 57 [2] 0.28 km (3:24 / km)
shoes: Saucony Kinvara 12 II
Running intervals 25:47 [4] 6.93 km (3:43 / km)
shoes: Saucony Kinvara 12 II
R: 200 in surplus in 2'
Passo medio: 3'08"-3'05"-3'02"-3'02"-2'49"-2'29"
Running warm up/down 12:13 [1] 2.23 km (5:29 / km)
shoes: Saucony Kinvara 12 II
Stretching 23:20 [0]
Tuesday Feb 1, 2022 #
Esercizi 25:00 [3]
Bike 17:24 [1] 5.12 km (17.7 kph) +6m
Running warm up/down 13:30 [1] 2.41 km (5:36 / km) +23m 5:21 / km
shoes: Saucony Kinvara 12 II
Foot Orienteering 17:54 [1] *** 3.17 km (5:39 / km) +30m 5:23 / km
shoes: Saucony Kinvara 12 II
Foot Orienteering 13:29 [2] ** 3.11 km (4:20 / km) +31m 4:08 / km
13c shoes: Saucony Kinvara 12 II
Running warm up/down 15:07 [1] 3.0 km (5:02 / km) +26m 4:50 / km
shoes: Saucony Kinvara 12 II
Bike 18:00 [1] 5.07 km (16.9 kph) +14m
Stretching 23:20 [0]