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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Carocci

In the 30 days ending Jun 30, 2020:

activity # timemileskm+m
  Running47 18:26:44 147.96(7:29) 238.12(4:39) 3644
  Stretching25 9:04:30
  Esercizi10 8:25:00
  Foot Orienteering3 4:05:54 22.59(10:53) 36.35(6:46) 174985c
  Mountain bike5 2:16:40 28.02(12.3/h) 45.1(19.8/h) 509
  Foam roller1 35:00
  Total78 42:53:48 198.57 319.57 590285c
  [1-5]52 33:14:18

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Tuesday Jun 30, 2020 #

5 PM

Running warm up/down 14:05 [1] 2.84 km (4:58 / km)
shoes: Saucony Kinvara 11

Riscaldamento
6 PM

Running intervals 3:54 [3] 0.82 km (4:45 / km)
shoes: Adidas Distancestar

Un po' di ostacoli altezza 84

Esercizi 1:00:00 [1]

Andature, esercizi agli ostacoli
7 PM

Running intervals 13:53 [4] 3.12 km (4:27 / km)
shoes: Saucony Kinvara 11

2×(400-800) + 8×50 traino
8 PM

Running warm up/down 8:07 [2] 1.62 km (5:01 / km)
shoes: Saucony Kinvara 11

Defaticamento
10 PM

Stretching 23:20 [0]

Sunday Jun 28, 2020 #

5 AM

Running 32:51 [2] 6.84 km (4:48 / km) +166m 4:17 / km
shoes: Saucony Kinvara 11

BBA
5 PM

Running hills 52:08 [3] 8.95 km (5:49 / km) +373m 4:49 / km
shoes: Saucony Kinvara 11

Trail collinare
6 PM

Stretching 10:00 [0]

Friday Jun 26, 2020 #

5 PM

Running warm up/down 14:13 [1] 2.73 km (5:12 / km)
shoes: Saucony Kinvara 11

Riscaldamento
6 PM

Esercizi 40:00 [1]

Andature, salto in alto
7 PM

Running intervals 15:45 [4] 2.99 km (5:16 / km)
shoes: Saucony Kinvara 11

2×400 + 3×300 + 3×200

Running warm up/down 4:36 [1] 0.83 km (5:33 / km)
shoes: Saucony Kinvara 11

Defaticamento
10 PM

Stretching 23:20 [0]

Thursday Jun 25, 2020 #

10 AM

Running warm up/down 13:50 [1] 2.66 km (5:12 / km) +20m 5:01 / km
shoes: Saucony Kinvara 11

Riscaldamento

Running 2:27 [2] 0.55 km (4:27 / km)
shoes: Saucony Kinvara 11

Scatti con la corda

Esercizi 50:00 [1]

Andature, esercizi di stacco per l'alto, esercizi agli ostacoli
11 AM

Running intervals 2:06 [2] 0.51 km (4:07 / km)
shoes: Saucony Kinvara 11

4×100 hs; altezza: 2 ×76 +2×84
12 PM

Running warm up/down 22:46 [1] 4.55 km (5:00 / km) +39m 4:48 / km
shoes: Saucony Kinvara 11

Defaticamento
4 PM

Stretching 23:20 [0]

Wednesday Jun 24, 2020 #

11 AM

Running long 1:00:40 [4] 15.01 km (4:03 / km) +51m 3:58 / km
shoes: Inov-8 Terraultra G 260

Lungo tirato post esame; dopo una partenza esuberante sono imploso, a quest'ora è troppo caldo
5 PM

Stretching 23:20 [0]

Tuesday Jun 23, 2020 #

1 PM

Running hills 30:00 [2] 5.2 km (5:46 / km) +174m 4:57 / km
shoes: Inov-8 Terraultra G 260

Giretto pieno di insidie ×2
2 PM

Stretching 12:40 [0]

Monday Jun 22, 2020 #

7 PM

Running hills 40:01 [2] 8.37 km (4:47 / km) +236m 4:11 / km
shoes: Inov-8 Terraultra G 260

Collinare
9 PM

Stretching 12:40 [0]

Saturday Jun 20, 2020 #

7 PM

Running long 1:28:57 [3] 20.26 km (4:23 / km) +324m 4:04 / km
shoes: Saucony Kinvara 11

Lungo a ritmo moderato
9 PM

Stretching 23:20 [0]

Friday Jun 19, 2020 #

5 PM

Running warm up/down 10:39 [1] 2.3 km (4:38 / km) +4m 4:35 / km
shoes: Saucony Kinvara 11

Riscaldamento
6 PM

Running intervals 7:12 [3] 2.2 km (3:16 / km)
shoes: Saucony Kinvara 11

4×100 con la corda + 7×150

Esercizi 1:00:00 [1]

Andature
7 PM

Running warm up/down 21:08 [2] 4.53 km (4:40 / km) +24m 4:33 / km
shoes: Saucony Kinvara 11

Defaticamento
10 PM

Stretching 23:20 [0]

Thursday Jun 18, 2020 #

10 AM

Running warm up/down 14:38 [1] 3.21 km (4:34 / km) +20m 4:25 / km
shoes: Saucony Kinvara 11

Riscaldamento

Esercizi 50:00 [1]

Andature, esercizi per il lungo, lancio del disco
11 AM

Running 3:10 [3] 0.98 km (3:14 / km) +3m 3:11 / km
shoes: Saucony Kinvara 11

Corse varie + 4×110

Running intervals 26:22 [4] 5.29 km (4:59 / km) +36m 4:49 / km
shoes: Saucony Kinvara 11

6×800m circa r: 2'; non bene, calato prova dopo prova
12 PM

Running warm up/down 8:34 [2] 1.78 km (4:49 / km) +10m 4:41 / km
shoes: Saucony Kinvara 11

Defaticamento
2 PM

Stretching 23:20 [0]

Wednesday Jun 17, 2020 #

7 PM

Running 40:22 [2] 9.3 km (4:20 / km) +192m 3:56 / km
shoes: Saucony Kinvara 11

40' semi collinari
10 PM

Stretching 23:20 [0]

Tuesday Jun 16, 2020 #

10 AM

Running warm up/down 14:59 [1] 3.21 km (4:40 / km) +14m 4:34 / km
shoes: Saucony Kinvara 11

Riscaldamento

Esercizi 50:00 [1]

Andature, esercizi agli ostacoli, esercizi per il lungo
11 AM

Running 1:35 [2] 0.25 km (6:20 / km)
shoes: Saucony Kinvara 11

Partenze in velocità

Running intervals 2:01 [3] 0.37 km (5:27 / km)
shoes: Adidas Distancestar

3×100

Running 23:28 [3] 6.35 km (3:42 / km) +44m 3:34 / km
shoes: Saucony Kinvara 11

Medio troppo in sofferenza per il caldo umido e la pesantezza delle gambe
12 PM

Running warm up/down 3:41 [2] 0.83 km (4:26 / km) +6m 4:17 / km
shoes: Saucony Kinvara 11

Defaticamento
1 PM

Stretching 12:40 [0]

Monday Jun 15, 2020 #

8 AM

Running 1:00:58 [1] 11.86 km (5:08 / km) +407m 4:23 / km
shoes: Inov-8 Terraultra G 260

BBA collinare
10 AM

Stretching 23:20 [0]

Saturday Jun 13, 2020 #

10 AM

Running warm up/down 22:54 [2] 3.66 km (6:15 / km) +250m 4:40 / km
shoes: Saucony Kinvara 11

Riscaldamento

Foot Orienteering 43:00 [4] ** 8.8 km (4:53 / km) +307m 4:10 / km
21c shoes: Saucony Kinvara 11

Sprint allungata in centro storico a Perugia
11 AM

Running warm up/down 15:02 [1] 3.72 km (4:02 / km) +14m 3:58 / km
shoes: Saucony Kinvara 11

Defaticamento
2 PM

Stretching 23:20 [0]

Friday Jun 12, 2020 #

5 PM

Mountain bike warm up/down 20:11 [1] 5.51 km (16.4 kph) +70m

Andata

Running warm up/down 10:16 [2] 2.37 km (4:20 / km) +35m 4:02 / km
shoes: Saucony Kinvara 11

Riscaldamento
6 PM

Running 24:11 [3] 3.59 km (6:44 / km) +68m 6:09 / km
shoes: Saucony Kinvara 11

Qualche ripetuta in salita e giochi con la palla

Esercizi 45:00 [1]

Andature, piegamenti, esercizi con la palla, step
7 PM

Mountain bike warm up/down 13:00 [2] 4.64 km (21.4 kph) +32m

Ritorno
11 PM

Stretching 23:20 [0]

Thursday Jun 11, 2020 #

6 PM

Running warm up/down 16:54 [1] 3.79 km (4:28 / km) +36m 4:15 / km
shoes: Saucony Kinvara 11

Riscaldamento
7 PM

Foot Orienteering intervals 42:01 [4] *** 9.03 km (4:39 / km) +397m 3:49 / km
27c shoes: Saucony Kinvara 11

Sfida MTB-O vs C-O con Antonio vinta 2-1 dalla MTB

Running warm up/down 2:33 [1] 0.43 km (5:56 / km)
shoes: Saucony Kinvara 11

Tra le ripetute
8 PM

Running warm up/down 3:29 [1] 0.7 km (4:59 / km)
shoes: Saucony Kinvara 11

Defaticamento
11 PM

Stretching 23:20 [0]

Wednesday Jun 10, 2020 #

11 AM

Running warm up/down 18:04 [1] 3.91 km (4:37 / km) +36m 4:25 / km
shoes: Saucony Kinvara 11

Riscaldamento inutile per la sfida MTB vs Feet rimandata
8 PM

Running hills 30:20 [1] 6.36 km (4:46 / km) +186m 4:10 / km
shoes: Inov-8 Terraultra G 260

Corto collinare facile
10 PM

Stretching 23:20 [0]

Tuesday Jun 9, 2020 #

5 PM

Running warm up/down 12:15 [1] 2.48 km (4:56 / km) +18m 4:46 / km
shoes: Saucony Kinvara 11

Riscaldamento
6 PM

Running 11:19 [3] 2.6 km (4:21 / km) +18m 4:12 / km
shoes: Saucony Kinvara 11

Esercizi di tecnica di velocità e ostacoli

Esercizi 1:00:00 [1]

Andature, esercizi per ostacoli
7 PM

Running warm up/down 7:09 [1] 1.63 km (4:23 / km) +12m 4:14 / km
shoes: Saucony Kinvara 11

Defaticamento
10 PM

Stretching 23:20 [0]

Monday Jun 8, 2020 #

7 PM

Running 45:01 [3] 11.26 km (4:00 / km) +108m 3:49 / km
shoes: Saucony Kinvara 11

10' WU + 10' medio + 10' corsa base con salita veloce + 15' a cadenza rapida
11 PM

Stretching 23:20 [0]

Sunday Jun 7, 2020 #

10 AM

Foot Orienteering long 2:40:53 [3] *** 18.52 km (8:41 / km) +1045m 6:47 / km
37c shoes: VJ Supra

Long training a Valsorda, con carta 1:15000 invece di 1:10000, che era quello che ci aspettavamo.
5 PM

Stretching 23:20 [0]

Saturday Jun 6, 2020 #

6 PM

Running warm up/down 20:09 [1] 4.08 km (4:56 / km) +58m 4:37 / km
shoes: Saucony Kinvara 11

Riscaldamento
7 PM

Running tempo 38:32 [5] 10.32 km (3:44 / km) +151m 3:29 / km
shoes: Saucony Kinvara 11

Sulle squadre del Colle - Gara virtuale
8 PM

Running warm up/down 21:07 [1] 4.03 km (5:14 / km) +21m 5:06 / km
shoes: Saucony Kinvara 11

Defaticamento
11 PM

Stretching 23:20 [0]

Friday Jun 5, 2020 #

11 PM

Foam roller 35:00 [0]

Thursday Jun 4, 2020 #

6 PM

Running warm up/down 12:33 [1] 2.72 km (4:37 / km) +15m 4:29 / km
shoes: Saucony Kinvara 11

Riscaldamento

Running 13:11 [2] 2.17 km (6:05 / km) +2m 6:03 / km
shoes: Saucony Kinvara 11

Esercizi di tecnica di corsa, ostacoli, velocità

Esercizi 1:00:00 [1]

Andature, esercizi vari di corsa
7 PM

Running warm up/down 7:14 [1] 1.58 km (4:35 / km) +12m 4:25 / km
shoes: Saucony Kinvara 11

Defaticamento
11 PM

Stretching 23:20 [0]

Wednesday Jun 3, 2020 #

7 PM

Running long 1:05:38 [2] 14.41 km (4:33 / km) +277m 4:09 / km
shoes: Inov-8 Terraultra G 260

Lungo percorrendo quasi tutti i sentieri della parte Ovest del Bosco di Collestrada
11 PM

Stretching 23:20 [0]

Tuesday Jun 2, 2020 #

7 PM

Mountain bike 1:06:51 [2] 23.29 km (20.9 kph) +306m

Ricognizione del percorso di "Sulle squadre del colle"
10 PM

Stretching 22:40 [0]

Monday Jun 1, 2020 #

5 PM

Mountain bike warm up/down 14:18 [1] 4.11 km (17.2 kph) +57m

Andata

Running warm up/down 22:57 [1] 4.9 km (4:41 / km) +72m 4:22 / km
shoes: Saucony Kinvara 11

Riscaldamento
6 PM

Running intervals 26:50 [3] 7.1 km (3:47 / km) +112m 3:30 / km
shoes: Saucony Kinvara 11

Fartlek + salita + 2×100 + salita + ultimo giretto con mini fartlek finale

Esercizi 30:00 [1]

Andature + braccia
8 PM

Mountain bike warm up/down 22:20 [1] 7.55 km (20.3 kph) +44m

Ritorno
11 PM

Stretching 30:30 [0]

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