Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Carocci

In the 31 days ending May 31, 2020:

activity	#	time	miles		km		+m
Running	39	22:21:41	183.16	(7:20)	294.76	(4:33)	4237
Stretching	31	11:51:55
Esercizi	23	8:45:00
Mountain bike	3	2:24:50	30.05	(12.4/h)	48.36	(20.0/h)	478
Foam roller	3	1:29:00
Cycling trainers	2	1:20:02	12.43	(9.3/h)	20.0	(15.0/h)
Foot Orienteering	1	40:18	4.83	(8:20)	7.78	(5:11)	436	28c
Total	91	48:52:46	230.47		370.9		5151	28c
[1-5]	58	35:31:51

2:58

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Sunday May 31, 2020 #

12 PM

Mountain bike 53:40 [2] 16.28 km (18.2 kph) +248m

Giro in MTB con salita del sentiero Delle Lavandaie

4 PM

Stretching 20:40 [0]

10 PM

Foam roller 33:00 [0]

Saturday May 30, 2020 #

10 AM

Mountain bike warm up/down 46:27 [2] 16.04 km (20.7 kph) +172m

Andata verso l'allenamento tecnico

11 AM

Foot Orienteering 40:18 [4] *** 7.78 km (5:11 / km) +436m 4:03 / km
28c shoes: Saucony Kinvara 11

2×sprint Assisi prese dal sito di World of O
1: 23'49"
2: 16'29"

Running 5:36 [1] 1.05 km (5:20 / km)
shoes: Saucony Kinvara 11

Transizione

Running 5:20 [1] 0.89 km (6:00 / km)
shoes: Saucony Kinvara 11

Transizione

Running 3:03 [4] 0.67 km (4:33 / km) +81m 2:50 / km
shoes: Saucony Kinvara 11

KOM della Mattonata

12 PM

Mountain bike warm up/down 44:43 [2] 16.04 km (21.5 kph) +58m

Ritorno

3 PM

Stretching 33:30 [0]

Friday May 29, 2020 #

6 PM

Running warm up/down 22:33 [2] 4.88 km (4:37 / km) +149m 4:01 / km
shoes: Saucony Kinvara 11

Riscaldamento

Running intervals 27:00 [4] 4.95 km (5:27 / km) +160m 4:42 / km
shoes: Saucony Kinvara 11

5×(250m L - 250m V) collinari + 2×5×90 salita r: 1'-3'

Esercizi 10:00 [1]

Andature

7 PM

Running warm up/down 3:19 [1] 0.72 km (4:36 / km) +15m 4:10 / km
shoes: Saucony Kinvara 11

Defaticamento

Esercizi 10:00 [3]

Addominali

9 PM

Stretching 23:20 [0]

Thursday May 28, 2020 #

5 PM

Running warm up/down 20:01 [1] 4.64 km (4:19 / km) +4m 4:18 / km
shoes: Inov-8 Terraultra G 260

Riscaldamento

Running intervals 17:30 [3] 4.6 km (3:48 / km) +29m 3:41 / km
shoes: Inov-8 Terraultra G 260

2×1' r: 2' + 3×45" r: 1'30" + 3×30" r: 1'30" (recuperi attivi)

Running warm up/down 9:28 [2] 2.08 km (4:33 / km) +26m 4:17 / km
shoes: Inov-8 Terraultra G 260

Defaticamento

6 PM

Esercizi 20:00 [1]

Esercitazioni per ostacoli + burpees

7 PM

Stretching 23:20 [0]

Wednesday May 27, 2020 #

7 PM

Running 35:01 [1] 8.18 km (4:17 / km) +176m 3:52 / km
shoes: Saucony Kinvara 11

Via Assisana andata e ritorno

8 PM

Esercizi 10:00 [3]

Addominali

11 PM

Stretching 23:20 [0]

Tuesday May 26, 2020 #

6 PM

Running warm up/down 20:00 [2] 4.84 km (4:08 / km) +15m 4:04 / km
shoes: Saucony Kinvara 11

Riscaldamento

Running intervals 18:30 [3] 5.09 km (3:38 / km) +20m 3:34 / km
shoes: Saucony Kinvara 11

2×(1'30"-1'-15") con recupero attivo

Running warm up/down 8:10 [1] 1.78 km (4:35 / km) +18m 4:22 / km
shoes: Saucony Kinvara 11

Defaticamento

7 PM

Esercizi 50:00 [2]

Circuito completo + circuito parte alta

10 PM

Stretching 30:30 [0]

Monday May 25, 2020 #

7 PM

Running 46:33 [3] 11.32 km (4:07 / km) +168m 3:50 / km
shoes: Saucony Kinvara 11

20' WU vivace +10' medio + 10' con salita veloce + CD

Running intervals 9:38 [3] 1.86 km (5:11 / km)
shoes: Saucony Kinvara 11

8×100

8 PM

Running warm up/down 1:10 [1] 0.26 km (4:29 / km)
shoes: Saucony Kinvara 11

Ritorno

9 PM

Stretching 23:20 [0]

Sunday May 24, 2020 #

12 PM

Running 25:17 [2] 5.46 km (4:38 / km) +93m 4:16 / km
shoes: Saucony Kinvara 11

Corto con un po' di salita

1 PM

Stretching 12:40 [0]

10 PM

Foam roller 31:00 [0]

Saturday May 23, 2020 #

6 PM

Running long 1:07:47 [2] 14.04 km (4:50 / km) +237m 4:27 / km
shoes: Inov-8 Terraultra G 260

Trail running al Bosco di Collestrada

8 PM

Esercizi 10:00 [3]

Addominali

10 PM

Stretching 12:40 [0]

Friday May 22, 2020 #

6 PM

Running warm up/down 21:20 [2] 4.68 km (4:34 / km) +95m 4:08 / km
shoes: Saucony Kinvara 11

Riscaldamento

Running intervals 40:40 [4] 5.62 km (7:14 / km) +162m 6:19 / km
shoes: Saucony Kinvara 11

2×3×250 collinari r: 1'30"-3' + 5' riposo +2×6×120 salita r: 1'30"-3'

Esercizi 10:00 [1]

Andature

7 PM

Running warm up/down 4:31 [1] 1.0 km (4:31 / km) +5m 4:24 / km
shoes: Saucony Kinvara 11

Defaticamento

8 PM

Esercizi 35:00 [2]

Corda + 10' addominali + 7' circuito completo

11 PM

Stretching 30:30 [0]

Thursday May 21, 2020 #

6 PM

Running warm up/down 20:02 [1] 4.52 km (4:26 / km) +16m 4:21 / km
shoes: Inov-8 Terraultra G 260

Riscaldamento

Running 18:33 [3] 4.81 km (3:51 / km) +7m 3:50 / km
shoes: Inov-8 Terraultra G 260

2×(1'30"-1'-15") con recupero attivo

7 PM

Running warm up/down 8:45 [2] 1.85 km (4:44 / km) +27m 4:24 / km
shoes: Inov-8 Terraultra G 260

Defaticamento

Esercizi 45:00 [2]

35' circuito completo + 10' circuito parte alta

10 PM

Stretching 30:30 [0]

Wednesday May 20, 2020 #

4 PM

Running hills 30:09 [2] 6.35 km (4:45 / km) +175m 4:10 / km
shoes: Inov-8 Terraultra G 260

Corto collinare

5 PM

Stretching 23:20 [0]

Tuesday May 19, 2020 #

7 PM

Running warm up/down 20:12 [1] 4.75 km (4:15 / km) +2m 4:15 / km
shoes: Saucony Kinvara 11

Riscaldamento

Running intervals 13:30 [4] 2.8 km (4:49 / km) +3m 4:48 / km
shoes: Saucony Kinvara 11

2×400 r: 1'30" + 3×300 r: 1' + 3×200 r: 45"

Esercizi 10:00 [1]

Andature

8 PM

Running warm up/down 11:18 [2] 2.52 km (4:29 / km) +27m 4:15 / km
shoes: Saucony Kinvara 11

Defaticamento

Esercizi 20:00 [2]

Circuito gambe

10 PM

Stretching 16:15 [0]

Monday May 18, 2020 #

6 PM

Running long 1:00:00 [3] 14.9 km (4:02 / km) +162m 3:49 / km
shoes: Saucony Kinvara 11

15' WU + 15' medio + 15' corsa base con salita al massimo + 15' progressivo

7 PM

Running intervals 4:05 [2] 0.86 km (4:45 / km) +12m 4:26 / km
shoes: Saucony Kinvara 11

6 allunghi

Running warm up/down 5:15 [1] 1.04 km (5:03 / km) +18m 4:39 / km
shoes: Saucony Kinvara 11

Defaticamento

8 PM

Esercizi 10:00 [3]

Addominali

10 PM

Stretching 23:20 [0]

Sunday May 17, 2020 #

12 PM

Running warm up/down 15:47 [1] 3.51 km (4:30 / km) +17m 4:23 / km
shoes: Saucony Kinvara 11

Riscaldamento

Running warm up/down 1:28 [1] 0.32 km (4:35 / km) +6m 4:11 / km
shoes: Inov-8 Terraultra G 260

Cambio scarpe

Running tempo 1:03 [4] 0.26 km (4:02 / km) +38m 2:20 / km
shoes: Inov-8 Terraultra G 260

Sentiero del Muschio a tutta

1 PM

Running warm up/down 5:17 [1] 1.09 km (4:51 / km) +15m 4:32 / km
shoes: Inov-8 Terraultra G 260

Defaticamento

6 PM

Stretching 12:40 [0]

Saturday May 16, 2020 #

12 PM

Running hills 42:00 [2] 8.76 km (4:48 / km) +246m 4:12 / km
shoes: Inov-8 Terraultra G 260

Collinare

2 PM

Stretching 23:20 [0]

Friday May 15, 2020 #

6 PM

Running hills 50:00 [3] 11.36 km (4:24 / km) +323m 3:51 / km
shoes: Inov-8 Terraultra G 260

Collinare con qualche variazione

8 PM

Esercizi 40:00 [2]

Corda + addominali

9 PM

Stretching 23:20 [0]

Thursday May 14, 2020 #

7 PM

Running warm up/down 19:30 [2] 4.4 km (4:26 / km) +6m 4:24 / km
shoes: Saucony Kinvara 11

Riscaldamento

Running intervals 17:41 [4] 4.67 km (3:47 / km) +10m 3:45 / km
shoes: Saucony Kinvara 11

2×(500-300-100) con recupero attivo

Running warm up/down 11:57 [2] 2.5 km (4:47 / km) +28m 4:32 / km
shoes: Saucony Kinvara 11

Defaticamento

10 PM

Stretching 23:20 [0]

Wednesday May 13, 2020 #

10 AM

Running 30:00 [1] 5.42 km (5:32 / km) +30m 5:23 / km
shoes: Saucony Kinvara 10 II

30' molto lenti per decontrarre le gambe

11 AM

Esercizi 10:00 [3]

Addominali

Stretching 23:20 [0]

Tuesday May 12, 2020 #

6 PM

Running warm up/down 20:02 [2] 4.52 km (4:26 / km)
shoes: Saucony Kinvara 10 II

Riscaldamento

7 PM

Esercizi 10:00 [1]

Andature

Running intervals 15:03 [4] 3.09 km (4:52 / km)
shoes: Saucony Kinvara 10 II

2×400+3×300+4×200 r: 1'

Running warm up/down 13:15 [1] 2.72 km (4:52 / km) +27m 4:38 / km

Defaticamento

8 PM

Esercizi 20:00 [3]

2×7' circuito completo + bottom air squat

10 PM

Stretching 23:20 [0]

Monday May 11, 2020 #

7 PM

Running warm up/down 15:00 [2] 3.46 km (4:20 / km) +8m 4:17 / km
shoes: Saucony Kinvara 10 II

Riscaldamento

Running 45:00 [3] 11.46 km (3:56 / km) +134m 3:43 / km
shoes: Saucony Kinvara 10 II

15' medio + 15' corsa base con salita al massimo + 15' progressivo

Esercizi 10:00 [1]

Andature

8 PM

Running intervals 6:00 [3] 1.32 km (4:32 / km)
shoes: Saucony Kinvara 10 II

6×100

Running warm up/down 6:04 [1] 1.29 km (4:42 / km) +23m 4:19 / km
shoes: Saucony Kinvara 10 II

Defaticamento

11 PM

Stretching 23:20 [0]

Sunday May 10, 2020 #

12 PM

Running hills 46:25 [3] 10.84 km (4:17 / km) +131m 4:02 / km

Semi collinare con tentativo di stare sotto i 4'/km negli ultimi km; ancora troppo faticoso per me

1 PM

Esercizi 10:00 [3]

Addominali

4 PM

Stretching 23:20 [0]

Saturday May 9, 2020 #

11 AM

Running hills 32:01 [2] 6.5 km (4:56 / km) +196m 4:17 / km
shoes: Inov-8 Terraultra G 260

Corto collinare

12 PM

Esercizi 10:00 [3]

Addominali

1 PM

Stretching 23:20 [0]

5 PM

Foam roller 25:00 [0]

Friday May 8, 2020 #

7 PM

Running hills 54:04 [3] 10.42 km (5:11 / km) +389m 4:22 / km
shoes: Inov-8 Terraultra G 260

Riscaldamento ondulato + Sentiero del muschio up&down ×5 (il 2° e il 4° più veloci) + defaticamento

8 PM

Esercizi 30:00 [2]

Glutei + circuito completo + corda

10 PM

Stretching 30:30 [0]

Thursday May 7, 2020 #

6 PM

Running 51:25 [3] 12.35 km (4:10 / km) +55m 4:04 / km
shoes: Inov-8 Terraultra G 260

20' WU + fartlek 2×(1'30"V-2'L-1'15"V-2'L-1'V) con 4'L in mezzo + CD

8 PM

Esercizi 50:00 [2]

Circuito completo

10 PM

Stretching 30:30 [0]

Wednesday May 6, 2020 #

5 PM

Running 30:36 [1] 6.4 km (4:47 / km) +35m 4:39 / km
shoes: Saucony Kinvara 10 II

Facile per sciogliere le gambe

9 PM

Stretching 23:20 [0]

Tuesday May 5, 2020 #

5 PM

Running warm up/down 20:01 [1] 4.51 km (4:26 / km)
shoes: Saucony Kinvara 10 II

Riscaldamento

6 PM

Running intervals 25:21 [4] 4.5 km (5:38 / km) +5m 5:36 / km
shoes: Saucony Kinvara 10 II

4×400-4×300-4×200 r: 1'-3' tra le serie

Running warm up/down 12:47 [2] 2.67 km (4:47 / km) +20m 4:37 / km
shoes: Saucony Kinvara 10 II

Defaticamento

7 PM

Esercizi 35:00 [2]

Circuito completo senza salti

8 PM

Stretching 23:20 [0]

Monday May 4, 2020 #

5 PM

Running long 1:39:37 [3] 22.25 km (4:29 / km) +503m 4:01 / km
shoes: Saucony Kinvara 10 II

Lungo per ritornare a correre lontano da casa; forse a ritmo troppo sostenuto

8 PM

Stretching 23:20 [0]

Sunday May 3, 2020 #

6 AM

Running 45:01 [2] 10.21 km (4:25 / km) +5m 4:24 / km
shoes: Inov-8 Terraultra G 260

45' in leggera progressione

8 AM

Stretching 12:40 [0]

Saturday May 2, 2020 #

12 PM

Cycling trainers 1:00:01 [2] 15.0 km (15.0 kph)

60' rullo sforzo costante

2 PM

Stretching 22:40 [0]

Friday May 1, 2020 #

5 PM

Cycling trainers warm up/down 20:01 [1] 5.0 km (15.0 kph)

Riscaldamento

6 PM

Esercizi 1:00:00 [3]

Andature; esercizi saltellati; circuito glutei; 2×(35 balzi su e giù gradino dx, 35 sx, 35 mezzi squat jump 2 gradini, 35 slanci in fuori braccia); sensibilità piedi

Running 5:00 [2] 0.95 km (5:16 / km) +85m 3:38 / km
shoes: Saucony Kinvara 10 II

Scale: 2'L-1'V-2'L

7 PM

Stretching 19:00 [0]

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