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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Carocci

In the 30 days ending Jun 30, 2019:

activity # timemileskm+m
  Running52 12:52:32 105.45(7:20) 169.71(4:33) 1411
  Esercizi12 12:40:00
  Foot Orienteering10 6:30:11 36.45(10:42) 58.66(6:39) 1730164c
  Stretching22 4:02:20
  Mountain bike3 1:37:12 21.7(13.4/h) 34.93(21.6/h) 470
  Foam roller3 1:23:00
  Total87 39:05:15 163.61 263.3 3611164c
  [1-5]64 33:39:55

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Sunday Jun 30, 2019 #

10 AM

Running warm up/down 11:29 [1] 2.13 km (5:23 / km) +40m 4:56 / km
shoes: Saucony Kinvara 10

Riscaldamento
11 AM

Foot Orienteering race 12:05 [5] *** 3.19 km (3:47 / km) +20m 3:40 / km
16c shoes: Saucony Kinvara 10

EYOC - Sprint

Running warm up/down 4:57 [1] 1.0 km (4:57 / km) +2m 4:54 / km
shoes: Saucony Kinvara 10

Defaticamento

Saturday Jun 29, 2019 #

10 AM

Running warm up/down 14:50 [1] 2.89 km (5:08 / km) +11m 5:02 / km
shoes: Inov-8 Artictalon 275

Foot Orienteering race 40:16 [5] *** 6.58 km (6:07 / km) +108m 5:39 / km
17c shoes: Inov-8 Artictalon 275

EYOC - Staffetta
4 PM

Stretching 9:20 [0]

Friday Jun 28, 2019 #

10 AM

Running warm up/down 19:22 [1] 3.76 km (5:09 / km) +55m 4:48 / km
shoes: Inov-8 Artictalon 275

Riscaldamento
11 AM

Foot Orienteering race 1:15:42 [5] **** 9.77 km (7:45 / km) +232m 6:56 / km
21c shoes: Inov-8 Artictalon 275

EYOC - Long
6 PM

Stretching 9:20 [0]

Thursday Jun 27, 2019 #

5 PM

Foot Orienteering 9:29 [1] * 1.41 km (6:44 / km) +12m 6:27 / km
8c shoes: Saucony Kinvara 10

EYOC - Model event sprint

Wednesday Jun 26, 2019 #

9 AM

Running 23:35 [1] 5.0 km (4:43 / km) +74m 4:24 / km
shoes: Saucony Kinvara 10

Pre viaggio

Stretching 10:40 [0]

Tuesday Jun 25, 2019 #

9 AM

Running warm up/down 10:35 [1] 2.06 km (5:08 / km) +4m 5:05 / km
shoes: Saucony Kinvara 10

Riscaldamento

Running 1:12 [2] 0.23 km (5:13 / km)
shoes: Saucony Kinvara 10

Esercizi sugli ostacoli

Esercizi 1:00:00 [1]

10 AM

Running intervals 7:04 [4] 2.44 km (2:54 / km)
shoes: Saucony Kinvara 10

4×600
11 AM

Running intervals 7:17 [3] 1.21 km (6:01 / km)
shoes: Saucony Kinvara 10

3×50 + 3×(3×80)
12 PM

Running warm up/down 4:04 [1] 0.8 km (5:05 / km)
shoes: Saucony Kinvara 10

Defaticamento

Stretching 10:40 [0]

10 PM

Foam roller 30:00 [0]

Monday Jun 24, 2019 #

5 PM

Running warm up/down 8:37 [1] 1.65 km (5:13 / km)
shoes: Saucony Kinvara 10

Riscaldamento
6 PM

Esercizi 1:15:00 [1]

7 PM

Running 10:00 [3] 2.9 km (3:27 / km) +8m 3:24 / km
shoes: Saucony Kinvara 10

Fartlek
8 PM

Running 10:00 [4] 2.84 km (3:31 / km) +7m 3:29 / km
shoes: Saucony Kinvara 10

Progressivo

Running warm up/down 2:58 [1] 0.63 km (4:43 / km)
shoes: Saucony Kinvara 10

Defaticamento
10 PM

Stretching 10:40 [0]

Sunday Jun 23, 2019 #

10 AM

Running warm up/down 9:21 [1] 2.07 km (4:31 / km) +54m 4:00 / km
shoes: Inov-8 Artictalon 275

Riscaldamento
11 AM

Foot Orienteering race 56:17 [5] *** 8.6 km (6:33 / km) +350m 5:26 / km
14c shoes: Inov-8 Artictalon 275

5^ Coppa Italia Long - Piani di Novacco - M18
11 PM

Stretching 10:40 [0]

Saturday Jun 22, 2019 #

12 PM

Running 10:01 [1] 1.72 km (5:49 / km) +55m 5:01 / km
shoes: Saucony Kinvara 10

Riscaldamento

Foot Orienteering race 12:14 [5] ***** 1.74 km (7:02 / km) +84m 5:40 / km
18c shoes: Saucony Kinvara 10

4^ Sprint Race Tour - Orsomarso - M18
1 PM

Running warm up/down 6:28 [1] 1.03 km (6:17 / km) +40m 5:15 / km
shoes: Saucony Kinvara 10

Defaticamento

Friday Jun 21, 2019 #

11 AM

Foam roller 22:00 [0]

Thursday Jun 20, 2019 #

9 AM

Running warm up/down 10:16 [1] 2.07 km (4:58 / km)
shoes: Saucony Kinvara 10

Riscaldamento

Running intervals 1:53 [3] 0.41 km (4:36 / km)
shoes: Mizuno Tempo MD

6×60h altezza 91

Esercizi 45:00 [1]

10 AM

Running 1:11 [2] 0.31 km (3:49 / km)

4 × allunghi in progressione scalzo

Running intervals 12:03 [3] 2.5 km (4:49 / km)
shoes: Saucony Kinvara 10

4×150 r: attivo con piegamenti

Running warm up/down 4:44 [2] 1.13 km (4:11 / km)
shoes: Saucony Kinvara 10

Defaticamento
11 AM

Stretching 10:40 [0]

Wednesday Jun 19, 2019 #

11 AM

Running 30:00 [1] 6.31 km (4:45 / km) +26m 4:40 / km
shoes: Salomon Sense Pro 2

Facile
12 PM

Stretching 10:40 [0]

Tuesday Jun 18, 2019 #

9 AM

Running warm up/down 10:47 [1] 2.11 km (5:07 / km)
shoes: Saucony Kinvara 10

Riscaldamento
10 AM

Running 1:47 [3] 0.55 km (3:15 / km)
shoes: Saucony Kinvara 10

4 allunghi

Esercizi 1:10:00 [1]

11 AM

Running intervals 17:12 [4] 4.21 km (4:05 / km)
shoes: Saucony Kinvara 10

4×800 r: 2'30" con 100m corsa balzata
12 PM

Running warm up/down 10:56 [1] 2.3 km (4:45 / km)
shoes: Saucony Kinvara 10

Defaticamento
2 PM

Stretching 21:20 [0]

Monday Jun 17, 2019 #

5 PM

Running warm up/down 10:44 [1] 2.16 km (4:58 / km)
shoes: Saucony Kinvara 10

Riscaldamento
6 PM

Esercizi 50:00 [1]

7 PM

Running intervals 21:26 [4] 6.66 km (3:13 / km)
shoes: Saucony Kinvara 10

5×1200 siepi r:4'
8 PM

Running warm up/down 1:33 [1] 0.34 km (4:34 / km)
shoes: Saucony Kinvara 10

Inizio del defaticamento

Running tempo 51 [4] 0.31 km (2:45 / km)
shoes: Saucony Kinvara 10

300 lepre in 44"9

Running warm up/down 7:15 [1] 1.46 km (4:58 / km)
shoes: Saucony Kinvara 10

Defaticamento
9 PM

Stretching 10:40 [0]

Sunday Jun 16, 2019 #

10 AM

Running warm up/down 14:00 [1] 2.55 km (5:29 / km) +62m 4:54 / km
shoes: Inov-8 Artictalon 275

Riscaldamento

Foot Orienteering race 54:28 [5] *** 8.81 km (6:11 / km) +194m 5:34 / km
13c shoes: Inov-8 Artictalon 275

Campionato laziale long - Monte Livata - M Elite
12 PM

Running 38:03 [2] 7.45 km (5:06 / km) +270m 4:19 / km
shoes: Salomon Sense Pro 2

Conquista del Monte Autore
5 PM

Stretching 10:40 [0]

Saturday Jun 15, 2019 #

7 AM

Running warm up/down 11:50 [1] 2.49 km (4:45 / km) +13m 4:38 / km
shoes: Saucony Kinvara 10

Riscaldamento

Foot Orienteering 12:50 [4] ** 3.13 km (4:06 / km) +16m 4:00 / km
12c shoes: Saucony Kinvara 10

Allenamento a Ponte San Giovanni

Running warm up/down 6:25 [1] 1.38 km (4:39 / km) +19m 4:21 / km
shoes: Saucony Kinvara 10

Defaticamento
8 AM

Stretching 10:40 [0]

Friday Jun 14, 2019 #

5 AM

Running 18:20 [2] 4.18 km (4:23 / km) +83m 3:59 / km

Corsetta all'alba
7 PM

Running hills 51:50 [2] 11.48 km (4:31 / km) +284m 4:01 / km
shoes: Saucony Kinvara 10

Collinare
9 PM

Stretching 10:40 [0]

Thursday Jun 13, 2019 #

9 AM

Running warm up/down 10:58 [1] 2.32 km (4:44 / km)
shoes: Saucony Kinvara 10

Riscaldamento
10 AM

Esercizi 1:15:00 [1]

11 AM

Running intervals 12:58 [4] 2.62 km (4:57 / km)
shoes: Saucony Kinvara 10

400-400-300-300-200-200-100-100 r: 1'
12 PM

Running warm up/down 6:05 [2] 1.43 km (4:15 / km)
shoes: Saucony Kinvara 10

Defaticamento
1 PM

Stretching 10:40 [0]

Tuesday Jun 11, 2019 #

5 PM

Running warm up/down 10:18 [1] 2.15 km (4:47 / km)
shoes: Saucony Kinvara 10

Riscaldamento

Esercizi 1:00:00 [1]

6 PM

Running intervals 1:30 [3] 0.36 km (4:10 / km)
shoes: Saucony Kinvara 10

2×100h altezza 84 + 2×60h altezza 100
7 PM

Running intervals 2:41 [3] 0.88 km (3:03 / km)
shoes: Saucony Kinvara 10

200-150-100-60-4×60
8 PM

Running warm up/down 7:33 [1] 1.65 km (4:35 / km)
shoes: Saucony Kinvara 10

Defaticamento
10 PM

Stretching 10:40 [0]

Monday Jun 10, 2019 #

5 PM

Running warm up/down 19:04 [1] 4.25 km (4:29 / km)
shoes: Saucony Kinvara 10

Riscaldamento
6 PM

Esercizi 1:10:00 [1]

7 PM

Running tempo 1:39 [4] 0.66 km (2:30 / km)
shoes: Saucony Kinvara 10

Test 600 1'36"

Running intervals 26:00 [3] 6.29 km (4:08 / km)
shoes: Saucony Kinvara 10

3×(8×(10"F-50"L)
10 PM

Stretching 10:40 [0]

Sunday Jun 9, 2019 #

6 PM

Mountain bike 1:04:31 [2] 24.0 km (22.3 kph) +166m

Percorso Verde + Scortica
7 PM

Stretching 10:20 [0]

9 PM

Foam roller 31:00 [0]

Saturday Jun 8, 2019 #

6 PM

Running 55:00 [3] 13.14 km (4:11 / km) +78m 4:04 / km
shoes: Saucony Kinvara 10

55' con carta di Grodno; troppo caldo e cattive sensazioni, ho dovuto fermarmi per rinfrescarmi ad una fontanella.
10 PM

Stretching 10:40 [0]

Friday Jun 7, 2019 #

5 PM

Running warm up/down 12:11 [1] 2.48 km (4:55 / km)
shoes: Saucony Kinvara 10

Riscaldamento

Esercizi 1:15:00 [1]

7 PM

Running intervals 6:27 [4] 2.27 km (2:50 / km)
shoes: Saucony Kinvara 10

4×400h + 3×150
8 PM

Running warm up/down 2:56 [1] 0.59 km (4:58 / km)
shoes: Saucony Kinvara 10

Defaticamento
9 PM

Stretching 10:40 [0]

Thursday Jun 6, 2019 #

8 AM

Mountain bike 22:11 [3] 5.41 km (14.6 kph) +251m

A scuola in bici
1 PM

Mountain bike 10:30 [1] 5.52 km (31.5 kph) +53m

Ritorno da scuola
5 PM

Running warm up/down 10:21 [1] 2.11 km (4:54 / km)
shoes: Saucony Kinvara 10

Riscaldamento

Esercizi 1:15:00 [1]

7 PM

Running intervals 16:18 [3] 4.09 km (3:59 / km)
shoes: Saucony Kinvara 10

4×(300 + giro prato) r: 1'

Running warm up/down 18:10 [1] 3.93 km (4:37 / km)
shoes: Saucony Kinvara 10

Defaticamento
8 PM

Stretching 10:40 [0]

Tuesday Jun 4, 2019 #

6 PM

Running warm up/down 12:00 [1] 2.45 km (4:54 / km)
shoes: Saucony Kinvara 10

Riscaldamento

Running intervals 1:20 [3] 0.25 km (5:20 / km)
shoes: Mizuno Tempo MD

4×60h, altezza 91

Esercizi 30:00 [1]

7 PM

Running 2:08 [3] 0.55 km (3:53 / km)
shoes: Saucony Kinvara 10

Transizione

Running tempo 6:50 [4] 2.22 km (3:05 / km)
shoes: Saucony Kinvara 10

2000 ostacoli messi come le siepi, in 2^ corsia, altezza 91
8 PM

Running warm up/down 7:21 [1] 1.54 km (4:46 / km)
shoes: Saucony Kinvara 10

Defaticamento
9 PM

Stretching 10:40 [0]

Monday Jun 3, 2019 #

5 PM

Running warm up/down 18:00 [1] 3.19 km (5:39 / km) +100m 4:53 / km
shoes: Saucony Kinvara 10

Riscaldamento + corsa sotto le gradinate per la pioggia

Esercizi 1:15:00 [1]

7 PM

Running 15:00 [3] 3.93 km (3:49 / km) +8m 3:47 / km
shoes: Saucony Kinvara 10

15' a ritmo allegro
9 PM

Stretching 10:40 [0]

Sunday Jun 2, 2019 #

12 PM

Running warm up/down 30:01 [1] 5.06 km (5:56 / km) +69m 5:33 / km
shoes: Inov-8 Artictalon 275

Riscaldamento
1 PM

Foot Orienteering race 1:03:41 [5] *** 9.03 km (7:03 / km) +378m 5:50 / km
26c shoes: Inov-8 Artictalon 275

Relay of the Dolomites - Alpe di Siusi - 5^ frazione

Saturday Jun 1, 2019 #

2 PM

Running warm up/down 14:47 [1] 2.58 km (5:44 / km) +49m 5:14 / km
shoes: Inov-8 Artictalon 275

Riscaldamento
3 PM

Foot Orienteering race 53:09 [5] **** 6.4 km (8:18 / km) +336m 6:35 / km
19c shoes: Inov-8 Artictalon 275

Campionato Trentino Middle - Passo Pinei - M Elite

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