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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Carocci

In the 31 days ending Dec 31, 2019:

activity # timemileskm+m
  Running43 19:37:52 164.12(7:11) 264.13(4:28) 3405
  Esercizi12 8:50:00
  Stretching28 7:31:20
  Foam roller7 2:52:00
  Gym2 2:50:00
  Alpine skiing1 1:27:10 20.39(14.0/h) 32.81(22.6/h)
  P. E.2 1:20:00
  Basketball2 1:10:00
  Foot Orienteering1 17:08 2.16(7:57) 3.47(4:56) 14918c
  Mountain bike2 16:25 3.4(12.4/h) 5.47(20.0/h) 68
  Race walking1 2:20 0.24(9:38) 0.39(5:59)
  Total89 46:14:15 190.31 306.27 362218c
  [1-5]55 35:50:55

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SuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTu

Tuesday Dec 31, 2019 #

10 AM

Alpine skiing 1:27:10 [1] 32.81 km (22.6 kph)

Val Senales
7 PM

Stretching 6:35 [0]

Monday Dec 30, 2019 #

4 PM

Running 40:53 [2] 9.55 km (4:17 / km) +106m 4:03 / km
shoes: Saucony Kinvara 10 II

Moderato

Basketball 20:00 [1]

5 PM

Esercizi 10:00 [3]

Addominali
6 PM

Stretching 12:40 [0]

Saturday Dec 28, 2019 #

11 AM

Running long 1:30:01 [4] 22.71 km (3:58 / km) +76m 3:54 / km
shoes: Inov-8 Terraultra G 260

Lungo 90': 15' WU + fartlek (1F-1L-1F-1L-2F-1L-3F-2L-5F-3L-8F-5L-8F-3L-5F-2L-3F-1L-2F-1L-1F-1L-1F) + 14'CD
3 PM

Stretching 23:20 [0]

10 PM

Foam roller 19:00 [0]

Friday Dec 27, 2019 #

10 AM

Running warm up/down 10:01 [1] 2.15 km (4:40 / km)
shoes: Saucony Kinvara 10 II

Riscaldamento

Esercizi 1:00:00 [1]

Andature, circuito con salti, Robles, palle mediche; salto in alto, salto in lungo
11 AM

Running 4:18 [2] 1.12 km (3:50 / km)
shoes: Saucony Kinvara 10 II

2 giri progressivi

Running 4:02 [2] 0.92 km (4:23 / km)
shoes: Saucony Kinvara 10 II

Velocità e ostacoli
12 PM

Running 13:12 [3] 3.42 km (3:52 / km) +6m 3:50 / km
shoes: Saucony Kinvara 10 II

Defaticamento allegro
1 PM

Esercizi 10:00 [3]

Addominali
6 PM

Stretching 23:20 [0]

Thursday Dec 26, 2019 #

11 AM

Running hills 49:36 [3] 11.19 km (4:26 / km) +325m 3:52 / km
shoes: Inov-8 Terraultra G 260

Collinare
1 PM

Esercizi 10:00 [3]

Addominali

Stretching 12:40 [0]

Wednesday Dec 25, 2019 #

9 AM

Running 28:01 [2] 5.63 km (4:59 / km) +166m 4:20 / km
shoes: Inov-8 Terraultra G 260

BBA collinare
11 AM

Stretching 12:40 [0]

Tuesday Dec 24, 2019 #

11 AM

Running warm up/down 25:06 [2] 4.63 km (5:25 / km) +269m 4:12 / km
shoes: Saucony Kinvara 10 II

Riscaldamento

Foot Orienteering 17:08 [4] ** 3.47 km (4:56 / km) +149m 4:04 / km
18c shoes: Saucony Kinvara 10 II

Allenamento sprint sul percorso della gara di Perugia del 24 novembre scorso

Running warm up/down 29:22 [1] 6.77 km (4:20 / km) +44m 4:12 / km
shoes: Saucony Kinvara 10 II

Defaticamento
1 PM

Stretching 23:20 [0]

Monday Dec 23, 2019 #

10 AM

Running warm up/down 15:37 [1] 3.57 km (4:22 / km)
shoes: Saucony Kinvara 10 II

Riscaldamento + ostacoli

Esercizi 1:10:00 [1]

Andature, ostacoli, alto, peso
12 PM

Running 29:29 [2] 7.07 km (4:10 / km) +26m 4:06 / km
shoes: Saucony Kinvara 10 II

Corsa libera
5 PM

Stretching 23:20 [0]

Sunday Dec 22, 2019 #

4 PM

Running warm up/down 15:32 [1] 3.03 km (5:08 / km) +36m 4:50 / km
shoes: Saucony Kinvara 10 II

Riscaldamento

Running race 29:02 [5] 8.04 km (3:37 / km) +85m 3:26 / km
shoes: Mizuno Tempo MD

Cross di Gubbio in notturna

Saturday Dec 21, 2019 #

7 PM

Foam roller 45:00 [0]

Friday Dec 20, 2019 #

12 AM

Mountain bike 6:51 [1] 2.81 km (24.6 kph) +14m

Ritorno da casa del Riki
1 AM

Stretching 18:30 [0]

3 PM

Running warm up/down 15:55 [1] 2.78 km (5:44 / km)
shoes: Saucony Kinvara 10 II

Riscaldamento

Esercizi 40:00 [1]

Andature, salto in lungo, lancio del peso
5 PM

Running intervals 12:32 [4] 3.1 km (4:03 / km)
shoes: Saucony Kinvara 10 II

2×10×100 r: 50m

Running warm up/down 2:43 [1] 0.5 km (5:26 / km)
shoes: Saucony Kinvara 10 II

Defaticamento
7 PM

Stretching 23:20 [0]

Thursday Dec 19, 2019 #

12 PM

P. E. 50:00 [1]

3 PM

Running warm up/down 15:01 [1] 3.36 km (4:28 / km) +18m 4:21 / km
shoes: Saucony Kinvara 10 II

Riscaldamento
4 PM

Gym 1:30:00 [2]

Palestra mazzini + palla medica fuori
5 PM

Running 11:33 [1] 2.2 km (5:15 / km) +21m 5:01 / km
shoes: Saucony Kinvara 10

Transizione
6 PM

Running hills 30:02 [3] 6.78 km (4:26 / km) +229m 3:47 / km
shoes: Saucony Kinvara 10 II

Collinare
7 PM

Stretching 14:15 [0]

8 PM

Mountain bike 9:34 [1] 2.66 km (16.7 kph) +54m

A casa del Riki

Wednesday Dec 18, 2019 #

7 PM

Running 31:27 [1] 6.18 km (5:05 / km) +132m 4:36 / km
shoes: Inov-8 Terraultra G 260

FL su e giù per la ferrovia
8 PM

Stretching 23:20 [0]

10 PM

Foam roller 21:00 [0]

Tuesday Dec 17, 2019 #

3 PM

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

Riscaldamento
4 PM

Running 5:14 [2] 0.71 km (7:22 / km)
shoes: Mizuno Tempo MD

Oatacoli

Esercizi 1:15:00 [1]

Andature, esercizi per ostacoli, palle mediche
5 PM

Running warm up/down 7:51 [1] 1.51 km (5:12 / km)
shoes: Saucony Kinvara 10 II

Transizione
6 PM

Race walking 2:20 [2] 0.39 km (5:59 / km)
shoes: Saucony Kinvara 10 II

Un giro di marcia
9 PM

Stretching 12:40 [0]

Monday Dec 16, 2019 #

3 PM

Running warm up/down 13:30 [1] 3.0 km (4:30 / km)
shoes: Saucony Kinvara 10 II

Riscaldamento
4 PM

Esercizi 1:10:00 [1]

Salto in alto, palle mediche, ostacolini
5 PM

Running 19:13 [3] 5.13 km (3:45 / km) +6m 3:43 / km
shoes: Saucony Kinvara 10 II

Medio

Running intervals 3:08 [3] 0.86 km (3:39 / km)
shoes: Saucony Kinvara 10 II

2×3×100 r: 50m

Running warm up/down 2:33 [1] 0.56 km (4:33 / km)
shoes: Saucony Kinvara 10 II

Defaticamento
8 PM

Stretching 12:40 [0]

10 PM

Foam roller 13:00 [0]

Sunday Dec 15, 2019 #

11 AM

Running long 1:20:00 [3] 18.91 km (4:14 / km) +243m 3:59 / km
shoes: Saucony Kinvara 10 II

Lungo 80'
4 PM

Stretching 23:20 [0]

8 PM

Foam roller 27:00 [0]

Saturday Dec 14, 2019 #

12 PM

Running 51:01 [2] 11.01 km (4:38 / km) +139m 4:22 / km
shoes: Saucony Kinvara 10 II

Lento semi collinare
3 PM

Stretching 23:20 [0]

11 PM

Foam roller 30:00 [0]

Friday Dec 13, 2019 #

4 PM

Running warm up/down 15:21 [1] 2.97 km (5:10 / km) +23m 4:59 / km
shoes: Saucony Kinvara 10

Riscaldamento

Gym 1:20:00 [3]

Glutei, cosce, esercizi di spinta, circuito con addominali, dorsali, cosce e cyclette; circuito di macchine; mezzi squat con balzo, panca
9 PM

Stretching 16:15 [0]

Thursday Dec 12, 2019 #

3 PM

Running warm up/down 10:30 [2] 2.49 km (4:13 / km)
shoes: Saucony Kinvara 10 II

Riscaldamento
4 PM

Running 4:18 [1] 0.52 km (8:16 / km) +50m 5:35 / km
shoes: Saucony Kinvara 10 II

Gradoni

Esercizi 1:10:00 [1]

Andature, salti, balzi, gradoni
5 PM

Running intervals 5:31 [4] 1.82 km (3:02 / km)
shoes: Saucony Kinvara 10 II

400 - 600 - 200 - 200 - 100

Running warm up/down 3:57 [1] 0.91 km (4:20 / km)
shoes: Saucony Kinvara 10 II

Defaticamento
7 PM

Stretching 12:40 [0]

Wednesday Dec 11, 2019 #

5 PM

Running warm up/down 12:44 [1] 2.83 km (4:30 / km) +4m 4:28 / km
shoes: Saucony Kinvara 10 II

Riscaldamento

Running 25:00 [3] 6.84 km (3:39 / km) +27m 3:35 / km
shoes: Saucony Kinvara 10 II

25' medio
6 PM

Running warm up/down 7:00 [1] 1.53 km (4:35 / km) +19m 4:18 / km
shoes: Saucony Kinvara 10 II

Defaticamento
8 PM

Stretching 18:40 [0]

Monday Dec 9, 2019 #

3 PM

Running warm up/down 16:52 [1] 3.39 km (4:59 / km)
shoes: Saucony Kinvara 10 II

Riscaldamento + esercizi di corsa

Esercizi 1:00:00 [1]

Andature + salto in alto
5 PM

Running intervals 10:44 [4] 3.43 km (3:08 / km)
shoes: Saucony Kinvara 10 II

800 - 2×100 - 1200 - 800 - 2×100

Running warm up/down 3:03 [1] 0.62 km (4:55 / km)
shoes: Saucony Kinvara 10 II

Defaticamento
8 PM

Stretching 12:40 [0]

Sunday Dec 8, 2019 #

10 AM

Running hills 45:08 [3] 10.01 km (4:31 / km) +280m 3:57 / km
shoes: Inov-8 Terraultra G 260

Collinare
11 AM

Stretching 12:40 [0]

10 PM

Foam roller 17:00 [0]

Saturday Dec 7, 2019 #

12 PM

Running long 1:10:01 [3] 17.14 km (4:05 / km) +161m 3:54 / km
shoes: Saucony Kinvara 10 II

Lungo 70'
3 PM

Stretching 12:40 [0]

Friday Dec 6, 2019 #

3 PM

Running warm up/down 13:11 [1] 2.36 km (5:35 / km) +27m 5:17 / km
shoes: Saucony Kinvara 10 II

Riscaldamento

Esercizi 10:00 [1]

Andature
4 PM

Running intervals 10:21 [3] 2.88 km (3:36 / km) +119m 2:59 / km
shoes: Saucony Kinvara 10 II

6×salita+discesa + 10×salita

Running warm up/down 29:06 [2] 6.0 km (4:51 / km) +35m 4:43 / km
shoes: Saucony Kinvara 10 II

Defaticamento
7 PM

Stretching 23:20 [0]

Thursday Dec 5, 2019 #

12 PM

P. E. 30:00 [1]

3 PM

Running warm up/down 15:00 [1] 3.49 km (4:18 / km)
shoes: Saucony Kinvara 10 II

Riscaldamento

Esercizi 45:00 [1]

Andature, ostacoli, circuito con salti, parallele, sbarra, addominali, dorsali
4 PM

Running 4:59 [1] 0.66 km (7:33 / km)
shoes: Saucony Kinvara 10 II

Partenze
5 PM

Running intervals 15:17 [3] 3.11 km (4:55 / km)
shoes: Saucony Kinvara 10 II

3×100-3×80-3×60 r attivo

Running warm up/down 10:01 [1] 2.01 km (4:59 / km)
shoes: Saucony Kinvara 10 II

Defaticamento
6 PM

Stretching 10:40 [0]

Tuesday Dec 3, 2019 #

3 PM

Running hills 53:38 [2] 7.72 km (6:57 / km) +455m 5:22 / km
shoes: Inov-8 Terraultra G 260

Trail
5 PM

Stretching 10:40 [0]

Monday Dec 2, 2019 #

8 PM

Running 41:46 [2] 9.53 km (4:23 / km) +41m 4:17 / km
shoes: Saucony Kinvara 10 II

Moderato
10 PM

Stretching 10:40 [0]

Sunday Dec 1, 2019 #

9 AM

Running warm up/down 18:59 [1] 3.81 km (4:59 / km) +63m 4:36 / km
shoes: Saucony Kinvara 10 II

Riscaldamento
10 AM

Running race 27:12 [5] 7.2 km (3:47 / km) +144m 3:26 / km
shoes: Mizuno Tempo MD

Cross delle Vigne Terre Margaritelli - 1°

Running warm up/down 12:01 [1] 2.33 km (5:09 / km) +30m 4:51 / km
shoes: Saucony Kinvara 10 II

Defaticamento
12 PM

Stretching 10:40 [0]

3 PM

Basketball 50:00 [1]

11 PM

Stretching 10:25 [0]

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