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Training Log Archive: Carocci

In the 31 days ending Dec 31, 2021:

activity # timemileskm+m
  Running39 19:59:07 160.97(7:27) 259.05(4:38) 3708
  Stretching25 8:53:20
  Bike20 6:05:58 66.29(10.9/h) 106.69(17.5/h) 259
  Foot Orienteering9 5:32:48 42.87(7:46) 69.0(4:49) 968287c
  Esercizi6 2:40:00
  Foam roller5 2:17:00
  Alpine skiing1 1:35:25 27.95(17.6/h) 44.98(28.3/h)
  Trail-O1 20:0031c
  Total90 47:23:38 298.08 479.72 4935318c
  [1-5]62 35:53:18

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Friday Dec 31, 2021 #

4 PM

Esercizi 50:00 [2]

Circuito gambe, addominali, glutei senza salti per ricominciare
6 PM

Stretching 18:00 [0]

Sunday Dec 26, 2021 #

11 AM

Running 1:06:30 [2] 10.77 km (6:10 / km) +385m 5:14 / km
shoes: Adidas Terrex Speed Pro

Trail a Perugia Vecchia
Un po' indebolito dalla malattia
6 PM

Stretching 23:20 [0]

Friday Dec 24, 2021 #

8 AM

Running 39:32 [1] 8.89 km (4:27 / km) +49m 4:20 / km
shoes: Saucony Kinvara 12 II

BBA
10 AM

Foam roller 31:00 [0]

4 PM

Running 46:16 [2] 9.22 km (5:01 / km) +309m 4:18 / km
shoes: Adidas Terrex Speed Pro

Collinare
5 PM

Stretching 23:20 [0]

Thursday Dec 23, 2021 #

1 AM

Stretching 23:20 [0]

4 PM

Running warm up/down 17:28 [1] 3.86 km (4:32 / km) +31m 4:21 / km
shoes: Saucony Kinvara 12 II

Riscaldamento

Esercizi 5:00 [1]

Andature

Running hills 42:15 [4] 8.72 km (4:51 / km) +248m 4:15 / km
shoes: Saucony Kinvara 12 II

2×(8 salite partendo ogni 1'20" + rec 1'30" + giro della Pieve) rec 5'
Ho sofferto, soprattutto il secondo giro della Pieve
5 PM

Running warm up/down 4:05 [1] 0.64 km (6:23 / km) +11m 5:53 / km
shoes: Saucony Kinvara 12 II

Defaticamento
6 PM

Stretching 23:20 [0]

Wednesday Dec 22, 2021 #

10 AM

Running long 1:42:53 [3] 20.77 km (4:57 / km) +567m 4:22 / km
shoes: Adidas Terrex Speed Pro

Lungo collinare fondo misto con salite abbastanza spinte

Tuesday Dec 21, 2021 #

11 AM

Foam roller 31:00 [0]

6 PM

Bike 14:35 [2] 5.28 km (21.7 kph) +6m

Running warm up/down 5:46 [1] 1.02 km (5:39 / km)
shoes: Saucony Kinvara 12

Riscaldamento
7 PM

Foot Orienteering 48:01 [1] *** 9.73 km (4:56 / km) +72m 4:46 / km
81c shoes: Saucony Kinvara 12

Control picking a coppie con Tenani
Un punto lui è un punto io

Running warm up/down 3:33 [1] 0.66 km (5:23 / km)
shoes: Saucony Kinvara 12

Defaticamento
8 PM

Esercizi 15:00 [3]

Pallaveloce

Bike 18:41 [1] 5.21 km (16.7 kph) +14m

9 PM

Stretching 23:20 [0]

Monday Dec 20, 2021 #

10 AM

Running warm up/down 28:04 [1] 6.07 km (4:37 / km) +9m 4:35 / km
shoes: Saucony Kinvara 12

Riscaldamento
11 AM

Esercizi 45:00 [2]

Circuito di potenziamento a corpo libero
12 PM

Stretching 23:20 [0]

Sunday Dec 19, 2021 #

9 AM

Running warm up/down 13:15 [1] 2.61 km (5:05 / km)
shoes: Saucony Kinvara 12

Riscaldamento

Running tempo 1:15:03 [4] 21.1 km (3:33 / km) +32m 3:32 / km
shoes: Saucony Kinvara 12

Corrida del Progresso
Fuori gara con il pettorale della non competiva, abbastanza in progressivo
10 AM

Running warm up/down 10:36 [1] 2.1 km (5:03 / km)
shoes: Saucony Kinvara 12

Defaticamento
1 PM

Stretching 23:20 [0]

Saturday Dec 18, 2021 #

2 PM

Running warm up/down 30:02 [1] 6.69 km (4:29 / km) +47m 4:20 / km
shoes: Saucony Kinvara 12

Riscaldamento

Foot Orienteering tempo 12:50 [4] ** 3.16 km (4:04 / km) +21m 3:56 / km
21c shoes: Saucony Kinvara 12

2^ OriCOOP - Lido di Casalecchio
3 PM

Running warm up/down 4:21 [1] 0.85 km (5:07 / km) +6m 4:57 / km
shoes: Saucony Kinvara 12

Defaticamento
5 PM

Stretching 23:20 [0]

6 PM

Bike 25:51 [1] 6.75 km (15.7 kph) +18m

10 PM

Bike 19:10 [1] 5.74 km (18.0 kph) +14m

Friday Dec 17, 2021 #

12 AM

Stretching 23:20 [0]

11 AM

Running hills 39:31 [2] 8.0 km (4:56 / km) +176m 4:27 / km
shoes: Saucony Kinvara 12

Facile collinare
Oggi molto stanco
12 PM

Stretching 23:20 [0]

Thursday Dec 16, 2021 #

5 PM

Bike 25:45 [1] 7.25 km (16.9 kph) +42m

6 PM

Running warm up/down 19:06 [1] 3.91 km (4:53 / km) +29m 4:43 / km
shoes: Adidas Terrex Speed Pro

Riscaldamento

Foot Orienteering intervals 26:43 [4] ** 6.98 km (3:50 / km) +91m 3:36 / km
42c shoes: Adidas Terrex Speed Pro

Jo Notte #6 - Bellaria
3×mass start forkate
Stavolta niente errori madornali
7 PM

Running warm up/down 5:19 [1] 0.87 km (6:07 / km) +8m 5:51 / km
shoes: Adidas Terrex Speed Pro

Defaticamento

Bike 28:59 [1] 7.78 km (16.1 kph) +12m

Wednesday Dec 15, 2021 #

8 AM

Running 31:08 [2] 6.16 km (5:03 / km) +176m 4:25 / km
shoes: Saucony Kinvara 12

BBA collinare con allunghi nel finale
12 PM

Foam roller 31:00 [0]

5 PM

Bike 11:57 [1] 3.97 km (19.9 kph)

6 PM

Running warm up/down 17:20 [1] 3.41 km (5:05 / km) +22m 4:55 / km
shoes: Saucony Kinvara 12

Riscaldamento
7 PM

Running intervals 47:08 [4] 14.58 km (3:14 / km)
shoes: Saucony Fastwitch 9

10×1000 recupero attivo 400m
Avg: 3'17"
8 PM

Running warm up/down 5:07 [1] 0.95 km (5:23 / km)
shoes: Saucony Kinvara 12

Defaticamento

Bike 15:01 [1] 3.87 km (15.5 kph) +16m

11 PM

Stretching 23:20 [0]

Tuesday Dec 14, 2021 #

6 PM

Bike 15:02 [1] 5.15 km (20.6 kph) +6m

7 PM

Running warm up/down 1:49 [1] 0.34 km (5:21 / km)
shoes: Saucony Kinvara 12

Riscaldamento

Foot Orienteering 1:00:00 [1] 11.72 km (5:07 / km) +104m 4:54 / km
shoes: Saucony Kinvara 12

Esercizio tecnico a coppie con Noce: corsa libera con cambio ogni 5 minuti

Running warm up/down 6:58 [1] 1.49 km (4:41 / km)
shoes: Saucony Kinvara 12

Defaticamento
8 PM

Bike 17:09 [1] 5.14 km (18.0 kph) +14m

11 PM

Stretching 23:20 [0]

Monday Dec 13, 2021 #

5 PM

Bike 17:14 [1] 5.73 km (19.9 kph) +12m

6 PM

Running warm up/down 36:51 [1] 7.41 km (4:58 / km) +66m 4:46 / km
shoes: Saucony Kinvara 12

Riscaldamento
7 PM

Stretching 6:00 [0]

Esercizi 20:00 [2]

Esercizi di potenziamento + andature tirate
8 PM

Bike 19:00 [1] 5.74 km (18.1 kph) +14m

Sunday Dec 12, 2021 #

7 PM

Running 42:38 [2] 8.25 km (5:10 / km) +292m 4:23 / km
shoes: Saucony Kinvara 12

BBA

Saturday Dec 11, 2021 #

10 AM

Alpine skiing 1:35:25 [2] 44.98 km (28.3 kph)

Tornando a sciare dopo due anni - Belpiano
6 PM

Running 40:07 [1] 7.93 km (5:04 / km) +47m 4:55 / km
shoes: Saucony Kinvara 12

Corsetta per smaltire dopo la sciata
7 PM

Stretching 18:40 [0]

Friday Dec 10, 2021 #

7 AM

Running 45:38 [2] 10.02 km (4:33 / km) +49m 4:27 / km
shoes: Saucony Kinvara 12

BBA
3 PM

Running warm up/down 20:12 [1] 4.32 km (4:41 / km) +105m 4:10 / km
shoes: Saucony Kinvara 12

Riscaldamento

Running hills 6:53 [3] 1.42 km (4:51 / km) +25m 4:27 / km
shoes: Saucony Kinvara 12

10 salite

Running warm up/down 8:37 [1] 2.05 km (4:12 / km)
shoes: Saucony Kinvara 12

Defaticamento

Running 1:50 [2] 0.47 km (3:54 / km)
shoes: Saucony Kinvara 12

Allunghi finali
9 PM

Stretching 23:20 [0]

Thursday Dec 9, 2021 #

5 PM

Bike 13:30 [1] 4.02 km (17.9 kph) +7m

6 PM

Running warm up/down 22:25 [1] 4.3 km (5:13 / km) +58m 4:53 / km
shoes: Adidas Terrex Speed Pro

Riscaldamento
7 PM

Foot Orienteering 30:17 [3] *** 6.14 km (4:56 / km) +164m 4:21 / km
21c shoes: Adidas Terrex Speed Pro

Night-BO - Borgonuovo
Posto carino, un po' impreciso in un punto in direzione e una volta ho perso un sentiero
8 PM

Bike 14:47 [1] 3.96 km (16.1 kph) +16m

11 PM

Stretching 23:20 [0]

Wednesday Dec 8, 2021 #

12 PM

Running warm up/down 23:55 [2] 5.42 km (4:25 / km) +146m 3:53 / km
shoes: Saucony Kinvara 12

Riscaldamento collinare

Running 17:24 [3] 4.81 km (3:37 / km) +35m 3:29 / km
shoes: Saucony Kinvara 12

Medio
1 PM

Running warm up/down 12:43 [2] 2.87 km (4:26 / km) +66m 3:58 / km
shoes: Saucony Kinvara 12

Defaticamento
3 PM

Stretching 23:20 [0]

Tuesday Dec 7, 2021 #

6 PM

Bike 16:38 [1] 5.09 km (18.4 kph) +6m

7 PM

Running warm up/down 5:20 [1] 0.98 km (5:27 / km)
shoes: Saucony Kinvara 12

Riscaldamento

Foot Orienteering 47:46 [3] **** 10.72 km (4:27 / km) +101m 4:15 / km
42c shoes: Saucony Kinvara 12

Jo Notte #5 (di martedì) - Ceretolo
Bella carta molto varia
8 PM

Bike 18:01 [1] 5.1 km (17.0 kph) +14m

Running warm up/down 5:10 [1] 0.91 km (5:41 / km)
shoes: Saucony Kinvara 12

Defaticamento
11 PM

Stretching 23:20 [0]

Monday Dec 6, 2021 #

5 PM

Bike 20:08 [1] 5.72 km (17.0 kph) +18m

6 PM

Running warm up/down 53:09 [1] 11.49 km (4:38 / km) +35m 4:33 / km
shoes: Saucony Kinvara 12

Riscaldamento
7 PM

Stretching 12:00 [0]

Esercizi 25:00 [1]

Andature + esercizi di potenziamento
8 PM

Bike 17:55 [1] 5.72 km (19.2 kph) +14m

Sunday Dec 5, 2021 #

10 AM

Running warm up/down 20:05 [1] 3.29 km (6:06 / km) +183m 4:47 / km
shoes: VJ Bold X

Riscaldamento

Foot Orienteering tempo 43:40 [4] *** 6.75 km (6:28 / km) +275m 5:22 / km
23c shoes: VJ Bold X

Raduno collegiale Italia - Mass start
Con la neve
Generalmente buono. Ho notato, come in altre occasioni, che andando avanti con l'allenamento perdo la lucidità, vado più piano e sono più propenso a sbagliare. Infatti nell'ultimo loop ho perso quei secondi che mi avrebbero fatto lottare per la vittoria. Alla fine 3° posto allo sprint dietro a Damiano.
11 AM

Running warm up/down 21:38 [1] 4.32 km (5:00 / km) +10m 4:57 / km
shoes: VJ Bold X

Defaticamento
7 PM

Stretching 23:20 [0]

Saturday Dec 4, 2021 #

2 PM

Running warm up/down 10:21 [1] 2.29 km (4:31 / km)
shoes: Adidas Terrex Speed Pro

Riscaldamento
3 PM

Foot Orienteering tempo 19:14 [4] *** 4.27 km (4:30 / km) +98m 4:02 / km
25c shoes: Adidas Terrex Speed Pro

Oricup inverno
Mi sentivo molto pesante a correre poco dopo aver mangiato
Un errore alla 4 dove sono entrato in un vicolo cieco, e alla 11 dove pensavo che il punto fosse più basso (dalla 7 alla 20 la carta era muta)

Trail-O 20:00 [0]
31c

Gara di trail-o Oricup inverno
1 piazzola temp-o + 26 punti pre-o
10 PM

Stretching 12:00 [0]

Friday Dec 3, 2021 #

10 AM

Running long 1:16:56 [2] 15.85 km (4:51 / km) +461m 4:14 / km
shoes: Adidas Terrex Speed Pro

Lunghetto collinare
Fare trail a Bologna con la pioggia è infattibile
4 PM

Stretching 23:20 [0]

10 PM

Foam roller 27:00 [0]

Thursday Dec 2, 2021 #

6 PM

Running warm up/down 2:15 [1] 0.47 km (4:47 / km) +4m 4:36 / km
shoes: Adidas Terrex Speed Pro

Riscaldamento

Foot Orienteering 44:17 [3] *** 9.53 km (4:39 / km) +42m 4:33 / km
32c shoes: Adidas Terrex Speed Pro

Jo Notte #4 - Borgo Panigale
Frontale scarica, ho faticato nei parchi e alcuni passaggi mancati
11 PM

Stretching 23:20 [0]

Wednesday Dec 1, 2021 #

5 PM

Bike 21:09 [1] 5.56 km (15.8 kph)

6 PM

Running warm up/down 16:29 [1] 3.39 km (4:52 / km) +21m 4:43 / km
shoes: Saucony Kinvara 12

Riscaldamento
7 PM

Running intervals 36:47 [4] 11.4 km (3:14 / km)
shoes: Saucony Fastwitch 9

1000-2000-3000-2000-1000 r: 1 giro recupero attivo
Primo lavoro in pista dopo tanto, buone sensazioni

Running warm up/down 8:39 [1] 1.71 km (5:04 / km)
shoes: Saucony Kinvara 12

Defaticamento
8 PM

Bike 15:26 [1] 3.91 km (15.2 kph) +16m

10 PM

Stretching 23:20 [0]

11 PM

Foam roller 17:00 [0]

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