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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Carocci

In the 31 days ending Jan 31, 2022:

activity # timemileskm+m
  Running49 21:00:05 164.25(7:40) 264.33(4:46) 3330
  Stretching30 10:15:40
  Esercizi21 8:15:00
  Bike24 6:44:12 73.71(10.9/h) 118.63(17.6/h) 280
  Foot Orienteering14 6:09:52 45.12(8:12) 72.62(5:06) 1690408c
  Yoga8 2:00:00
  Foam roller3 59:00
  Total124 55:23:49 283.08 455.58 5300408c
  [1-5]87 41:56:22

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Monday Jan 31, 2022 #

5 PM

Bike 18:34 [1] 5.71 km (18.5 kph) +12m

6 PM

Running warm up/down 35:25 [1] 7.23 km (4:54 / km) +69m 4:41 / km
shoes: Saucony Kinvara 12 II

Riscaldamento
7 PM

Stretching 13:00 [0]

Esercizi 20:00 [2]

Circuito di potenziamento + tecnica di corsa
8 PM

Bike 18:00 [1] 5.8 km (19.3 kph) +14m

Sunday Jan 30, 2022 #

1 PM

Running warm up/down 17:42 [1] 3.82 km (4:38 / km) +11m 4:34 / km
shoes: Saucony Kinvara 12 II

Riscaldamento

Esercizi warm up/down 15:00 [1]

Andature
2 PM

Running race 34:10 [5] 9.65 km (3:32 / km) +38m 3:28 / km
shoes: Mizuno Tempo MD

90^ Cinque Mulini - 40°
Partito decisamente troppo forte. Fuori giri totale dal 2° giro in poi. Ma sono contento di non essermi ritirato ed averla finita

Running warm up/down 6:55 [1] 1.38 km (5:01 / km) +4m 4:56 / km
shoes: Saucony Kinvara 12 II

Defaticamento
11 PM

Stretching 23:20 [0]

Saturday Jan 29, 2022 #

8 AM

Running 23:49 [1] 5.0 km (4:46 / km) +24m 4:39 / km
shoes: Saucony Kinvara 12 II

BBA
9 AM

Running 2:21 [2] 0.57 km (4:07 / km)
shoes: Saucony Kinvara 12 II

4 allunghi
11 AM

Stretching 23:20 [0]

Friday Jan 28, 2022 #

8 AM

Yoga 15:00 [0]

11 AM

Running 1:00:29 [2] 13.0 km (4:39 / km) +238m 4:16 / km
shoes: Saucony Kinvara 12 II

Semi collinare
2 PM

Stretching 23:20 [0]

11 PM

Foam roller 11:00 [0]

Thursday Jan 27, 2022 #

8 AM

Yoga 15:00 [0]

11 AM

Running warm up/down 6:20 [1] 1.4 km (4:31 / km) +19m 4:14 / km
shoes: Adidas Terrex Speed Pro

Andata

Foot Orienteering 37:38 [1] * 5.85 km (6:26 / km) +172m 5:37 / km
35c shoes: Adidas Terrex Speed Pro

Posa punti Jo Notte #10 - Villa Revedin / Rizzoli / Giardini Margherita
12 PM

Running warm up/down 11:01 [1] 2.33 km (4:44 / km) +8m 4:39 / km
shoes: Adidas Terrex Speed Pro

Ritorno
3 PM

Stretching 23:20 [0]

Wednesday Jan 26, 2022 #

1 PM

Yoga 15:00 [0]

5 PM

Bike 13:38 [1] 3.99 km (17.6 kph) +11m

6 PM

Running warm up/down 22:01 [1] 4.6 km (4:47 / km) +22m 4:40 / km
shoes: Saucony Kinvara 12 II

Riscaldamento

Esercizi 35:00 [2]
shoes: Saucony Kinvara 12 II

Esercizi agli ostacoli + balzi e corse sui gradoni
7 PM

Running intervals 16:03 [4] 4.97 km (3:14 / km)
shoes: Saucony Kinvara 12 II

12×200 r: 200

Running warm up/down 3:53 [1] 0.8 km (4:51 / km)
shoes: Saucony Kinvara 12 II

Defaticamento
8 PM

Bike 14:10 [1] 3.92 km (16.6 kph) +16m

11 PM

Stretching 23:20 [0]

Tuesday Jan 25, 2022 #

8 AM

Yoga 15:00 [0]

10 AM

Running 1:07:23 [1] 10.88 km (6:12 / km) +233m 5:36 / km
shoes: Adidas Terrex Speed Pro

Sopralluogo per il Jo Notte di giovedì prossimo
6 PM

Bike 15:52 [1] 5.09 km (19.2 kph) +6m

7 PM

Running warm up/down 9:46 [1] 1.91 km (5:07 / km) +16m 4:54 / km
shoes: Saucony Kinvara 12 II

Riscaldamento

Foot Orienteering 24:49 [2] ** 5.8 km (4:17 / km) +45m 4:07 / km
27c shoes: Saucony Kinvara 12 II

Allenamento in carta a San Biagio

Running warm up/down 13:17 [1] 2.84 km (4:41 / km) +4m 4:39 / km
shoes: Saucony Kinvara 12 II

Defaticamento
8 PM

Esercizi 15:00 [2]

Pallaveloce

Bike 18:01 [1] 5.09 km (17.0 kph) +14m

11 PM

Stretching 23:20 [0]

Monday Jan 24, 2022 #

5 PM

Bike 17:04 [1] 5.2 km (18.3 kph) +16m

6 PM

Running warm up/down 35:38 [1] 7.16 km (4:59 / km) +68m 4:45 / km
shoes: Saucony Kinvara 12 II

Riscaldamento
7 PM

Esercizi 25:00 [2]

Circuito di potenziamento alternato a corsa + esercizi per la schiena

Stretching 11:00 [0]

8 PM

Bike 18:47 [1] 5.69 km (18.2 kph) +14m

Sunday Jan 23, 2022 #

7 AM

Yoga 15:00 [0]

9 AM

Running warm up/down 16:30 [1] 3.67 km (4:30 / km) +15m 4:24 / km
shoes: Saucony Kinvara 12 II

Riscaldamento

Esercizi warm up/down 10:00 [1]

Andature
10 AM

Running race 23:08 [5] 6.88 km (3:22 / km)
shoes: Mizuno Tempo MD

Cross di Foligno - 3°
Sofferto il cambio di ritmo nell'ultimo giro, mi faceva make un po' la pancia, nonostaste mi sia liberato lo stomaco per due volte prima della gara

Running warm up/down 16:06 [1] 3.16 km (5:06 / km) +9m 5:01 / km
shoes: Saucony Kinvara 12 II

Defaticamento
11 AM

Stretching 16:00 [0]

Saturday Jan 22, 2022 #

8 AM

Yoga 15:00 [0]

11 AM

Running 32:50 [1] 7.4 km (4:26 / km) +47m 4:18 / km
shoes: Saucony Kinvara 12 II

Pregara
12 PM

Stretching 23:20 [0]

Friday Jan 21, 2022 #

5 PM

Running 41:21 [2] 9.74 km (4:15 / km) +125m 3:59 / km
shoes: Saucony Kinvara 12 II

Corsetta moderata post visita medica
7 PM

Stretching 23:20 [0]

Thursday Jan 20, 2022 #

8 AM

Yoga 15:00 [0]

12 PM

Foam roller 27:00 [0]

5 PM

Running warm up/down 26:37 [1] 5.61 km (4:45 / km) +4m 4:44 / km
shoes: Saucony Kinvara 12 II

Riscaldamento
6 PM

Foot Orienteering 12:45 [2] ** 2.85 km (4:28 / km) +11m 4:23 / km
18c shoes: Saucony Kinvara 12 II

Riscaldamento tecnico

Foot Orienteering 15:18 [4] ** 4.1 km (3:44 / km) +6m 3:42 / km
20c shoes: Saucony Kinvara 12 II

Night BO - Navile
Mass start

Running warm up/down 17:48 [1] 3.71 km (4:48 / km) +21m 4:40 / km
shoes: Saucony Kinvara 12 II

Defaticamento
11 PM

Stretching 23:20 [0]

Wednesday Jan 19, 2022 #

12 PM

Esercizi 20:00 [2]

Addominali + plank

Yoga 15:00 [0]

Esercizi posturali
5 PM

Bike 13:53 [1] 3.93 km (17.0 kph)

6 PM

Running warm up/down 20:40 [1] 4.24 km (4:52 / km) +21m 4:45 / km
shoes: Saucony Kinvara 12 II

Riscaldamento

Running 10:59 [3] 3.16 km (3:29 / km)
shoes: Saucony Kinvara 12 II

Tirando il 3000 ai ragazzi
7 PM

Running intervals 21:15 [4] 6.14 km (3:28 / km)
shoes: Saucony Kinvara 12 II

5×(300h-200h) + 300-200 r: 200-300
Gli ostacoli con il recupero attivo sono devastanti

Running warm up/down 2:00 [1] 0.43 km (4:39 / km)
shoes: Saucony Kinvara 12 II

Defaticamento
8 PM

Bike 12:47 [0] 3.96 km (18.6 kph) +16m

9 PM

Stretching 23:20 [0]

Tuesday Jan 18, 2022 #

8 AM

Running 32:25 [2] 7.1 km (4:34 / km) +194m 4:01 / km
shoes: Saucony Kinvara 12 II

BBA prima parte con via del Genio
9 AM

Running intervals 4:00 [3] 1.07 km (3:44 / km)
shoes: Saucony Kinvara 12 II

5×100

Running 8:35 [1] 1.93 km (4:27 / km) +4m 4:24 / km
shoes: Saucony Kinvara 12 II

Ritorno a casa
5 PM

Bike 29:11 [1] 7.87 km (16.2 kph) +26m

7 PM

Running warm up/down 15:06 [1] 2.82 km (5:21 / km) +30m 5:05 / km
shoes: Saucony Kinvara 12 II

Riscaldamento

Foot Orienteering 11:58 [1] **** 1.98 km (6:03 / km) +30m 5:37 / km
shoes: Saucony Kinvara 12 II

Line-O
Con la nebbia estremamente più difficile

Foot Orienteering 20:57 [3] *** 4.8 km (4:22 / km) +44m 4:10 / km
29c shoes: Saucony Kinvara 12 II

Sostituto del Jo Notte - Ceretolo
8 PM

Bike 17:57 [1] 5.07 km (16.9 kph) +14m

Running warm up/down 15:16 [1] 2.99 km (5:06 / km) +15m 4:59 / km
shoes: Saucony Kinvara 12 II

Defaticamento
11 PM

Stretching 23:20 [0]

Monday Jan 17, 2022 #

5 PM

Bike 20:09 [1] 5.63 km (16.8 kph) +12m

6 PM

Running warm up/down 36:16 [1] 7.14 km (5:05 / km) +68m 4:51 / km
shoes: Saucony Kinvara 12 II

Riscaldamento
7 PM

Stretching 9:00 [0]

Esercizi 25:00 [2]

Potenziamenti + tecnica di corsa
8 PM

Bike 19:25 [1] 5.74 km (17.7 kph) +14m

Sunday Jan 16, 2022 #

9 AM

Bike 12:56 [1] 4.0 km (18.6 kph)

10 AM

Running long 1:46:21 [3] 17.93 km (5:56 / km) +774m 4:53 / km
shoes: Adidas Terrex Speed Pro

Trail lungo Prati di Mugnano - Monte Adone
12 PM

Bike 14:47 [1] 3.92 km (15.9 kph) +16m

5 PM

Stretching 23:20 [0]

Saturday Jan 15, 2022 #

12 PM

Bike 14:44 [1] 4.25 km (17.3 kph)

1 PM

Running warm up/down 12:09 [1] 2.68 km (4:32 / km) +7m 4:29 / km
shoes: Saucony Kinvara 12 II

Posa punti OriCOOP
2 PM

Foot Orienteering 11:08 [3] ** 2.91 km (3:50 / km) +2m 3:49 / km
15c shoes: Saucony Kinvara 12 II

OriCOOP Crespellano

Running warm up/down 27:43 [1] 5.42 km (5:07 / km) +58m 4:51 / km
shoes: Saucony Kinvara 12 II

Defaticamento + ritiro punti
5 PM

Bike 15:47 [1] 4.29 km (16.3 kph) +18m

6 PM

Stretching 23:20 [0]

Friday Jan 14, 2022 #

11 AM

Running warm up/down 22:59 [3] 5.81 km (3:57 / km) +44m 3:49 / km
shoes: Saucony Kinvara 12 II

Riscaldamento spinto

Esercizi 5:00 [1]

Andature

Running intervals 10:34 [4] 2.32 km (4:33 / km) +60m 4:02 / km
shoes: Saucony Kinvara 12 II

Ripetute in salita: 6× 200 ca. partendo ogni 2'

Running warm up/down 10:18 [1] 2.31 km (4:28 / km) +11m 4:21 / km
shoes: Saucony Kinvara 12 II

Defaticamento
1 PM

Foam roller 21:00 [0]

6 PM

Running warm up/down 6:04 [1] 1.19 km (5:06 / km) +19m 4:43 / km
shoes: Saucony Kinvara 12 II

Riscaldamento

Foot Orienteering 9:37 [1] ** 1.58 km (6:05 / km) +11m 5:53 / km
10c shoes: Saucony Kinvara 12 II

Sequenza libera

Running warm up/down 4:25 [1] 0.87 km (5:05 / km)
shoes: Saucony Kinvara 12 II

Transizione

Foot Orienteering 24:16 [3] *** 5.07 km (4:47 / km) +23m 4:41 / km
34c shoes: Saucony Kinvara 12 II

Jo Notte #7 - Villa Angeletti
Recuperato perché non c'ero
Bella la parte finale

Running warm up/down 10:35 [1] 2.1 km (5:02 / km) +9m 4:56 / km
shoes: Saucony Kinvara 12 II

Defaticamento
10 PM

Stretching 23:20 [0]

Thursday Jan 13, 2022 #

5 PM

Running warm up/down 16:05 [2] 2.97 km (5:25 / km) +144m 4:22 / km
shoes: Adidas Terrex Speed Pro

Riscaldamento #1
6 PM

Running warm up/down 16:41 [1] 2.85 km (5:51 / km) +93m 5:02 / km
shoes: Adidas Terrex Speed Pro

Riscaldamento #2

Foot Orienteering 34:48 [3] *** 6.1 km (5:42 / km) +246m 4:45 / km
25c shoes: Adidas Terrex Speed Pro

Jo Notte #8 - Villa Ghigi
Sbagliato tantissimo alla 17

Running warm up/down 15:32 [1] 3.55 km (4:23 / km) +24m 4:14 / km
shoes: Adidas Terrex Speed Pro

Defaticamento
10 PM

Stretching 23:20 [0]

Wednesday Jan 12, 2022 #

5 PM

Bike 10:34 [2] 3.95 km (22.4 kph)

6 PM

Running warm up/down 18:11 [1] 3.84 km (4:44 / km) +31m 4:33 / km
shoes: Saucony Kinvara 12 II

Riscaldamento

Running intervals 31:48 [4] 9.44 km (3:22 / km)
shoes: Saucony Kinvara 12 II

9km di medio variato: 1000V-1000M
7 PM

Running warm up/down 5:22 [1] 1.03 km (5:13 / km)
shoes: Saucony Kinvara 12 II

Defaticamento
8 PM

Bike 14:15 [1] 3.89 km (16.4 kph) +16m

10 PM

Stretching 23:20 [0]

Tuesday Jan 11, 2022 #

6 PM

Bike 17:40 [1] 5.12 km (17.4 kph) +5m

Running 59:23 [1] 12.12 km (4:54 / km) +37m 4:50 / km
shoes: Saucony Kinvara 12 II

Facile leggendo le carte di Monopoli e Alberobello
8 PM

Esercizi 15:00 [2]

Circuito di agilità + pallaveloce

Bike 16:50 [1] 5.16 km (18.4 kph) +14m

11 PM

Stretching 23:20 [0]

Monday Jan 10, 2022 #

5 PM

Bike 20:02 [1] 5.65 km (16.9 kph) +12m

6 PM

Running warm up/down 35:23 [1] 6.71 km (5:16 / km) +70m 5:01 / km
shoes: Saucony Kinvara 12 II

Riscaldamento
7 PM

Stretching 10:00 [0]

Esercizi 20:00 [2]

Circuito di potenziamento prevalentemente parte superiore ×3
8 PM

Bike 19:09 [1] 5.71 km (17.9 kph) +14m

Sunday Jan 9, 2022 #

10 AM

Running warm up/down 19:02 [1] 3.86 km (4:56 / km) +27m 4:46 / km
shoes: Saucony Kinvara 12 II

Riscaldamento
11 AM

Foot Orienteering tempo 16:53 [4] **** 3.15 km (5:22 / km) +178m 4:11 / km
20c shoes: Saucony Fastwitch 9

Senza Umbria di Gubbio - Simulazione gara - Trevi
Nuova carta più ripida dell'Umbria e forse anche nuova carta preferita

Running warm up/down 6:12 [1] 1.12 km (5:32 / km) +42m 4:40 / km
shoes: Saucony Kinvara 12 II

Defaticamento

Saturday Jan 8, 2022 #

10 AM

Running warm up/down 2:25 [1] 0.53 km (4:34 / km) +8m 4:14 / km
shoes: Saucony Kinvara 12 II

Riscaldamento

Foot Orienteering 29:33 [2] *** 5.47 km (5:24 / km) +186m 4:37 / km
41c shoes: Saucony Kinvara 12 II

Senza Umbria di Gubbio - Control picking - Spoleto
11 AM

Running warm up/down 3:15 [1] 0.65 km (5:00 / km)
shoes: Saucony Kinvara 12 II

Defaticamento
3 PM

Running warm up/down 9:19 [1] 1.84 km (5:04 / km) +14m 4:53 / km
shoes: Saucony Kinvara 12 II

Riscaldamento

Foot Orienteering intervals 22:12 [3] ** 4.66 km (4:46 / km) +46m 4:32 / km
21c shoes: Saucony Kinvara 12 II

Senza Umbria di Gubbio - Intervalli - Foligno
5 brevi ripetute con 1'30" di recupero
4 PM

Running warm up/down 5:54 [1] 1.03 km (5:44 / km) +6m 5:34 / km
shoes: Saucony Kinvara 12 II

Defaticamento
7 PM

Stretching 23:20 [0]

Friday Jan 7, 2022 #

9 AM

Running warm up/down 15:43 [1] 2.22 km (7:05 / km) +164m 5:10 / km
shoes: Saucony Kinvara 12 II

Riscaldamento con posa di 3 punti
10 AM

Foot Orienteering intervals 29:24 [4] *** 6.21 km (4:44 / km) +274m 3:53 / km
34c shoes: Saucony Kinvara 12 II

Senza Umbria di Gubbio - 3× Mass start intervals - Todi
Fiato corto
11 AM

Running warm up/down 1:36 [1] 0.32 km (5:00 / km)
shoes: Saucony Kinvara 12 II

Defaticamento
3 PM

Running warm up/down 16:17 [1] 3.53 km (4:37 / km) +44m 4:21 / km
shoes: Saucony Kinvara 12 II

Riscaldamento con posa punti del percorso che non ho fatto
4 PM

Foot Orienteering tempo 8:09 [4] ** 1.98 km (4:07 / km) +40m 3:44 / km
15c shoes: Saucony Kinvara 12 II

Senza Umbria di Gubbio - Knockout con farfalle - Bevagna
Tracciata da me

Running warm up/down 6:18 [1] 1.39 km (4:32 / km) +10m 4:23 / km
shoes: Saucony Kinvara 12 II

Defaticamento guardando gli altri mentre facevano l'altra knockout tracciata da me
7 PM

Stretching 23:20 [0]

Thursday Jan 6, 2022 #

10 AM

Foot Orienteering 32:21 [3] *** 5.35 km (6:03 / km) +203m 5:05 / km
34c shoes: Saucony Kinvara 12 II

Senza Umbria di Gubbio - Control picking - Spello
Primo allenamento post covid. Molto sofferto, per fortuna era a ritmo lento
11 AM

Running warm up/down 2:24 [1] 0.47 km (5:06 / km)
shoes: Saucony Kinvara 12 II

Transizione

Foot Orienteering 28:06 [3] *** 4.76 km (5:54 / km) +173m 5:00 / km
30c shoes: Saucony Kinvara 12 II

Senza Umbria di Gubbio - Cambi di ritmo - Spello

Running warm up/down 1:38 [1] 0.28 km (5:50 / km) +10m 4:57 / km
shoes: Saucony Kinvara 12 II

Defaticamento
3 PM

Running 53:24 [2] 9.22 km (5:48 / km) +317m 4:57 / km
shoes: Adidas Terrex Speed Pro

Trail al Subasio
6 PM

Stretching 23:20 [0]

Wednesday Jan 5, 2022 #

12 PM

Esercizi 15:00 [1]

Circuito leggero di braccia
5 PM

Esercizi 25:00 [3]

Glutei + addominali
7 PM

Stretching 18:00 [0]

Tuesday Jan 4, 2022 #

1 PM

Esercizi 20:00 [2]

Addominali + plank
6 PM

Esercizi 45:00 [3]

Tabata workout + skip: 6×30"
8 PM

Stretching 18:00 [0]

Monday Jan 3, 2022 #

1 PM

Esercizi 10:00 [2]

Addominali
7 PM

Esercizi 55:00 [3]

Circuito total body + skip: 3×5'
9 PM

Stretching 18:00 [0]

Sunday Jan 2, 2022 #

12 PM

Esercizi 25:00 [2]

Circuito leggero di potenziamento + skip: 4×1'
6 PM

Esercizi 45:00 [3]

HIIT
7 PM

Stretching 18:00 [0]

Saturday Jan 1, 2022 #

12 PM

Esercizi 20:00 [3]

Addominali + plank
5 PM

Esercizi 30:00 [2]

Workout total body
6 PM

Stretching 18:00 [0]

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