Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Carocci

In the 29 days ending Feb 29, 2020:

activity

time

miles

Running

17:50:51

149.23

(7:11)

240.17

(4:28)

3246

Esercizi

11:25:00

Stretching

7:39:05

Foot Orienteering

3:16:22

19.36

(10:09)

31.15

(6:18)

596

103c

Mountain bike

1:59:52

25.0

(12.5/h)

40.23

(20.1/h)

520

P. E.

1:10:00

Foam roller

1:04:00

Gym

1:00:00

Race walking

4:12

0.58

(7:16)

0.93

(4:31)

Total

45:29:22

194.17

312.48

4362

103c

[1-5]

36:46:17

3:48

0:00

» now

Thursday Feb 27, 2020 #

12 PM

P. E. 30:00 [1]

3 PM

Running warm up/down 14:07 [1] 2.91 km (4:51 / km)
shoes: Saucony Kinvara 10 II

Riscaldamento

4 PM

Esercizi 1:00:00 [1]

Andature, palle mediche, vortex, salto in lungo

5 PM

Running intervals 7:56 [4] 2.61 km (3:02 / km)
shoes: Saucony Kinvara 10 II

Ripetute intervallate da esercizi di potenziamento

Esercizi 20:00 [3]

Esercizi di potenziamento per quadricipiti, glutei, braccia

6 PM

Running warm up/down 4:10 [1] 0.97 km (4:18 / km)
shoes: Saucony Kinvara 10 II

Defaticamento

10 PM

Stretching 23:20 [0]

Wednesday Feb 26, 2020 #

6 PM

Running 1:00:00 [2] 14.65 km (4:06 / km) +71m 4:00 / km
shoes: Saucony Kinvara 10 II

Moderato in progressione fino a medio

7 PM

Esercizi 10:00 [3]

Addominali

10 PM

Stretching 12:40 [0]

11 PM

Foam roller 33:00 [0]

Tuesday Feb 25, 2020 #

3 PM

Running warm up/down 12:31 [2] 2.95 km (4:15 / km)
shoes: Saucony Kinvara 10 II

Riscaldamento

4 PM

Race walking 2:04 [2] 0.49 km (4:13 / km)
shoes: Saucony Kinvara 10 II

Un giro di marcia

Running intervals 3:26 [3] 1.08 km (3:11 / km)
shoes: Saucony Kinvara 10 II

200h altezza 76

Esercizi 1:00:00 [1]

Andature, esercizi agli ostacoli, giavellotto

Running 58 [1] 0.21 km (4:36 / km)
shoes: Saucony Kinvara 10 II

Transizione

5 PM

Race walking 2:08 [2] 0.44 km (4:51 / km)
shoes: Saucony Kinvara 10 II

Un giro di marcia

Running intervals 4:54 [3] 1.34 km (3:39 / km)
shoes: Saucony Kinvara 10 II

3 × (300-100)

6 PM

Running warm up/down 5:18 [1] 1.11 km (4:46 / km)
shoes: Saucony Kinvara 10 II

Defaticamento

10 PM

Stretching 23:20 [0]

Monday Feb 24, 2020 #

3 PM

Running warm up/down 23:51 [2] 5.47 km (4:22 / km)
shoes: Saucony Kinvara 10 II

Riscaldamento

4 PM

Esercizi 1:00:00 [1]

Andature, palle mediche, getto del peso, salto in alto

5 PM

Running 30:00 [4] 8.32 km (3:36 / km) +44m 3:31 / km
shoes: Saucony Kinvara 10 II

30' fartlek: 10' 15"V45"L - 10' a sensazione - 10' 15"V45"L

6 PM

Running warm up/down 2:26 [1] 0.53 km (4:35 / km)
shoes: Saucony Kinvara 10 II

Defaticamento

8 PM

Stretching 23:20 [0]

Sunday Feb 23, 2020 #

11 AM

Running hills 42:37 [2] 9.11 km (4:41 / km) +244m 4:08 / km
shoes: Saucony Kinvara 10 II

Collinare

12 PM

Esercizi 10:00 [3]

Addominali

3 PM

Stretching 23:20 [0]

Saturday Feb 22, 2020 #

9 AM

Mountain bike 36:42 [1] 12.87 km (21.0 kph) +119m

Andata

10 AM

Running long 2:00:01 [3] 22.31 km (5:23 / km) +901m 4:29 / km
shoes: Inov-8 Terraultra G 260

Lungo 120'

12 PM

Mountain bike 37:59 [3] 12.84 km (20.3 kph) +80m

Ritorno

4 PM

Stretching 33:30 [0]

Friday Feb 21, 2020 #

3 PM

Running warm up/down 30:28 [1] 6.19 km (4:55 / km) +96m 4:34 / km
shoes: Saucony Kinvara 10 II

Riscaldamento

4 PM

Running intervals 4:55 [3] 1.18 km (4:10 / km) +60m 3:19 / km
shoes: Saucony Kinvara 10 II

Ripetute in salita

Esercizi 30:00 [2]

Andature, esercizi di spinta

5 PM

Running warm up/down 11:43 [1] 2.4 km (4:53 / km) +25m 4:38 / km
shoes: Saucony Kinvara 10 II

Defaticamento

Gym 30:00 [3]

Giro di macchine, pressa, squat

8 PM

Stretching 16:15 [0]

10 PM

Foam roller 31:00 [0]

Thursday Feb 20, 2020 #

3 PM

Running warm up/down 14:56 [1] 3.24 km (4:37 / km)
shoes: Saucony Kinvara 10 II

Riscaldamento

4 PM

Esercizi 1:10:00 [1]

Andature, ostacoli, palle mediche, vortex

5 PM

Running intervals 8:25 [4] 2.96 km (2:51 / km)
shoes: Saucony Kinvara 10 II

4×400 + 4×300

Running warm up/down 11:24 [2] 2.53 km (4:30 / km) +3m 4:29 / km
shoes: Saucony Kinvara 10 II

Defaticamento

9 PM

Stretching 23:20 [0]

10 PM

Esercizi 10:00 [3]

Addominali

Wednesday Feb 19, 2020 #

11 PM

Esercizi 10:00 [3]

Addominali

Tuesday Feb 18, 2020 #

3 PM

Running warm up/down 12:57 [1] 2.63 km (4:55 / km)
shoes: Saucony Kinvara 10 II

Riscaldamento

Esercizi 50:00 [1]

Andature, esercizi agli ostacoli, esercizi di salto in alto

4 PM

Running 1:29 [2] 0.34 km (4:22 / km)
shoes: Adidas Distancestar

Ostacoli

5 PM

Running intervals 4:39 [3] 1.59 km (2:55 / km)
shoes: Saucony Kinvara 10 II

4×200 + 4×150

6 PM

Running warm up/down 9:53 [2] 2.38 km (4:09 / km) +6m 4:06 / km
shoes: Saucony Kinvara 10 II

Defaticamento

7 PM

Esercizi 10:00 [3]

Addominali

10 PM

Stretching 23:20 [0]

Monday Feb 17, 2020 #

11 AM

Mountain bike 45:11 [2] 14.52 km (19.3 kph) +321m

Giri per andare a fare il teorico per la patente, per andare a scuola e poi a casa

5 PM

Running 41:46 [2] 9.47 km (4:25 / km) +39m 4:19 / km
shoes: Saucony Kinvara 10 II

Moderato/lento

6 PM

Esercizi 10:00 [3]

Addominali

Stretching 17:45 [0]

Sunday Feb 16, 2020 #

10 AM

Running warm up/down 15:01 [1] 2.89 km (5:12 / km) +14m 5:04 / km
shoes: Inov-8 Terraultra G 260

Riscaldamento

Foot Orienteering race 19:33 [5] ** 4.81 km (4:04 / km) +37m 3:55 / km
28c shoes: Inov-8 Terraultra G 260

1° Trofeo delle Ville - Tor Tre Teste - 1°

11 AM

Running warm up/down 7:20 [1] 1.45 km (5:03 / km) +12m 4:51 / km
shoes: Inov-8 Terraultra G 260

Defaticamento

7 PM

Stretching 23:20 [0]

Saturday Feb 15, 2020 #

10 AM

Running long 1:50:01 [3] 23.02 km (4:47 / km) +736m 4:07 / km
shoes: Inov-8 Terraultra G 260

Lungo 110'

3 PM

Stretching 23:20 [0]

Friday Feb 14, 2020 #

3 PM

Running warm up/down 25:01 [1] 4.9 km (5:06 / km) +89m 4:41 / km
shoes: Saucony Kinvara 10 II

Riscaldamento

4 PM

Running 7:37 [3] 2.04 km (3:44 / km) +62m 3:14 / km
shoes: Saucony Kinvara 10 II

Esercizi di corsa in salita e in discesa

Esercizi 40:00 [1]

Andature, esercizi di tecnica di corsa, palla medica

5 PM

Running warm up/down 7:22 [1] 1.54 km (4:47 / km) +10m 4:38 / km
shoes: Saucony Kinvara 10 II

Defaticamento

Gym 30:00 [2]

Squat, giro di macchine

7 PM

Esercizi 10:00 [3]

Addominali

10 PM

Stretching 16:15 [0]

Thursday Feb 13, 2020 #

12 PM

P. E. 40:00 [1]

3 PM

Running warm up/down 10:52 [1] 2.35 km (4:37 / km)
shoes: Saucony Kinvara 10 II

Riscaldamento

4 PM

Esercizi 25:00 [1]

Andature, esercizi di salto in lungo

5 PM

Running intervals 37:16 [4] 8.64 km (4:19 / km)
shoes: Saucony Kinvara 10 II

6×1000
Rec: un giro camminato =~3'45"
3'08"9 - 3'05"9 - 3'06"9 - 3'06"6 - 3'08"1 - 3'01"7

Running warm up/down 4:43 [1] 1.03 km (4:35 / km)
shoes: Saucony Kinvara 10 II

Defaticamento

9 PM

Stretching 23:20 [0]

Wednesday Feb 12, 2020 #

11 PM

Esercizi 10:00 [3]

Addominali

Tuesday Feb 11, 2020 #

7 PM

Running 1:02:36 [3] 16.01 km (3:55 / km) +81m 3:49 / km
shoes: Saucony Kinvara 10 II

Corsa a ritmo frizzante

11 PM

Stretching 23:20 [0]

Monday Feb 10, 2020 #

3 PM

Running warm up/down 13:22 [1] 2.72 km (4:55 / km)
shoes: Saucony Kinvara 10 II

Riscaldamento + ostacoli

Esercizi 50:00 [1]

Andature, esercizi agli ostacoli, palle mediche, corpo libero, esercizi di salto in alto, lancio del disco

4 PM

Running 10:26 [2] 2.39 km (4:22 / km) +4m 4:20 / km
shoes: Saucony Kinvara 10 II

Transizione

5 PM

Running 20:00 [3] 5.46 km (3:40 / km) +24m 3:35 / km
shoes: Saucony Kinvara 10 II

20' fartlek

6 PM

Running warm up/down 6:13 [1] 1.3 km (4:47 / km)
shoes: Saucony Kinvara 10 II

Defaticamento

9 PM

Stretching 12:40 [0]

Sunday Feb 9, 2020 #

10 AM

Foot Orienteering race 27:40 [5] ** 5.23 km (5:17 / km) +115m 4:46 / km
14c shoes: VJ Supra

Campionato interregionale staffetta - Boschi di Carrega
Solo dopo 5 punti

Running warm up/down 6:54 [1] 1.17 km (5:54 / km) +15m 5:33 / km
shoes: VJ Supra

Defaticamento

2 PM

Running warm up/down 10:41 [1] 2.04 km (5:14 / km) +10m 5:07 / km
shoes: Saucony Kinvara 10 II

Riscaldamento

Foot Orienteering 38:21 [4] **** 6.75 km (5:41 / km) +20m 5:36 / km
29c shoes: Saucony Kinvara 10 II

Collegiale - 4 × Mass start sprint intervals

3 PM

Foot Orienteering warm up/down 6:42 [1] * 1.08 km (6:12 / km) +3m 6:07 / km
7c shoes: Saucony Kinvara 10 II

Defaticamento - Ritiro punti

11 PM

Stretching 10:40 [0]

Saturday Feb 8, 2020 #

3 PM

Running warm up/down 5:38 [1] 0.94 km (6:00 / km) +14m 5:35 / km
shoes: VJ Supra

Riscaldamento

Foot Orienteering 1:28:33 [3] **** 11.25 km (7:52 / km) +360m 6:47 / km
23c shoes: VJ Supra

Collegiale - One man relay
Errori di continuo

4 PM

Foot Orienteering warm up/down 15:33 [1] * 2.03 km (7:40 / km) +61m 6:40 / km
2c shoes: VJ Supra

Defaticamento - Ritiro punti

7 PM

Stretching 9:20 [0]

Friday Feb 7, 2020 #

3 PM

Running warm up/down 34:46 [1] 7.23 km (4:49 / km) +132m 4:24 / km
shoes: Saucony Kinvara 10 II

Riscaldamento

Esercizi 10:00 [1]

Andature

4 PM

Running intervals 8:15 [4] 2.43 km (3:24 / km) +126m 2:42 / km
shoes: Saucony Kinvara 10 II

6 × salita+discesa + 10 × salita

5 PM

Running warm up/down 4:35 [1] 0.92 km (4:59 / km)
shoes: Saucony Kinvara 10 II

Primo defaticamento

Running warm up/down 6:25 [1] 1.37 km (4:41 / km) +28m 4:15 / km
shoes: Saucony Kinvara 10 II

Secondo defaticamento

6 PM

Esercizi 10:00 [3]

Addominali

7 PM

Stretching 23:20 [0]

Thursday Feb 6, 2020 #

3 PM

Running warm up/down 10:14 [1] 2.23 km (4:35 / km)
shoes: Saucony Kinvara 10 II

Riscaldamento

4 PM

Running intervals 1:24 [2] 0.33 km (4:15 / km)
shoes: Adidas Distancestar

3×60h altezza 84

Esercizi 1:00:00 [1]

Andature, esercizi agli ostacoli, circuito 3× (20 burpees, 25 mezzi squat jump), circuito 2× (8 balzi alle parallele, 60 addominali, salti in alto, 15 flessioni)

5 PM

Running intervals 15:58 [4] 4.32 km (3:42 / km)
shoes: Saucony Kinvara 10 II

800-600-400-200 con recupero attivo

Running warm up/down 5:35 [1] 1.16 km (4:49 / km)
shoes: Saucony Kinvara 10 II

Defaticamento

7 PM

Stretching 13:40 [0]

Wednesday Feb 5, 2020 #

7 PM

Running hills 1:00:06 [2] 13.01 km (4:37 / km) +362m 4:03 / km
shoes: Inov-8 Terraultra G 260

Collinare

8 PM

Esercizi 10:00 [3]

Addominali

10 PM

Stretching 23:20 [0]

Tuesday Feb 4, 2020 #

3 PM

Running warm up/down 11:29 [1] 2.48 km (4:38 / km)
shoes: Saucony Kinvara 10 II

Riscaldamento

4 PM

Running intervals 1:55 [3] 0.66 km (2:54 / km)
shoes: Adidas Distancestar

4×200h

Esercizi 40:00 [1]

Andature + 3 × (30 dorsali, 20 burpees, 80 addominali, 60" plank)

5 PM

Running 30:29 [3] 7.9 km (3:52 / km) +38m 3:46 / km
shoes: Saucony Kinvara 10 II

Corsa moderata/media che in realtà ho sentito come media

Running warm up/down 4:11 [1] 0.88 km (4:45 / km)
shoes: Saucony Kinvara 10 II

Defaticamento

8 PM

Stretching 23:20 [0]

Monday Feb 3, 2020 #

5 PM

Esercizi 10:00 [3]

Addominali

Saturday Feb 1, 2020 #

7 PM

Running warm up/down 12:55 [1] 2.49 km (5:11 / km)
shoes: Saucony Kinvara 10 II

Riscaldamento

Running race 9:20 [5] 3.0 km (3:07 / km)
shoes: Adidas Distancestar

3000 indoor

Running warm up/down 7:21 [1] 1.39 km (5:17 / km)
shoes: Saucony Kinvara 10 II

Defaticamento

8 PM

Stretching 13:00 [0]

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