Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Carocci

In the 7 days ending Sep 22, 2019:

activity

time

miles

Running

3:39:30

27.79

(7:54)

44.72

(4:54)

218

Esercizi

3:20:00

Stretching

1:02:40

Foot Orienteering

56:21

8.76

(6:26)

14.1

(4:00)

113

87c

Trail-O

35:00

Total

9:33:31

36.55

58.82

331

87c

[1-5]

7:55:51

2:00

0:00

» now

Sunday Sep 22, 2019 #

10 AM

Running warm up/down 12:27 [1] 2.29 km (5:26 / km) +18m 5:14 / km
shoes: Saucony Kinvara 10

Riscaldamento

Foot Orienteering race 14:23 [5] ** 3.7 km (3:53 / km) +17m 3:48 / km
26c shoes: Saucony Kinvara 10

Trofeo Emilia-Romagna 10^ tappa - 1^ manche - Parco si Ponente Cesenatico

11 AM

Running warm up/down 15:50 [1] 2.78 km (5:42 / km) +16m 5:32 / km
shoes: Saucony Kinvara 10

Riscaldamento + defaticamento

12 PM

Foot Orienteering race 12:14 [5] ** 3.12 km (3:55 / km) +19m 3:48 / km
23c shoes: Salomon Sense Pro 2

Trifeo Emilia-Romagna 10^ tappa - 2^ manche - Pineta di Zadina Cesenatico

Running 8:58 [1] 1.47 km (6:06 / km) +8m 5:56 / km
shoes: Salomon Sense Pro 2

Defaticamento

8 PM

Stretching 10:40 [0]

Saturday Sep 21, 2019 #

9 AM

Running warm up/down 13:01 [1] 2.67 km (4:53 / km) +10m 4:47 / km
shoes: Saucony Kinvara 10

Riscaldamento

10 AM

Foot Orienteering intervals 17:32 [4] *** 3.98 km (4:24 / km) +59m 4:06 / km
20c shoes: Saucony Kinvara 10

Raduno sprint - 4 sprint intervals mass start no forking

11 AM

Running warm up/down 7:05 [1] 1.11 km (6:23 / km) +13m 6:02 / km
shoes: Saucony Kinvara 10

Riscaldamento

2 PM

Trail-O 35:00 [0]

4 PM

Running warm up/down 15:17 [1] 3.09 km (4:57 / km) +11m 4:52 / km
shoes: Saucony Kinvara 10

Riscaldamento

5 PM

Foot Orienteering race 12:12 [5] ** 3.3 km (3:42 / km) +18m 3:36 / km
18c shoes: Saucony Kinvara 10

Raduno sprint - Campionato regionale sprint relay Emilia Romagna - Cesenatico Parco Levante - 2^ frazione

Running warm up/down 7:15 [1] 1.21 km (6:00 / km) +5m 5:52 / km
shoes: Saucony Kinvara 10

Defaticamento

10 PM

Stretching 9:20 [0]

Friday Sep 20, 2019 #

6 PM

Running 41:31 [2] 9.41 km (4:25 / km) +137m 4:07 / km
shoes: Saucony Kinvara 10

Percorso Verde con Antonio + Scortica da solo

7 PM

Stretching 10:40 [0]

Thursday Sep 19, 2019 #

5 PM

Running warm up/down 10:26 [1] 2.15 km (4:51 / km)
shoes: Saucony Kinvara 10

Riscaldamento

6 PM

Esercizi 1:30:00 [1]

Riscaldamento globale, 2 circuiti con sbarra, parallele, palle mediche, addominali, dorsali, Robles, verticali; salti sul tappetone; glutei, cosce

7 PM

Running intervals 6:03 [3] 1.74 km (3:29 / km)
shoes: Saucony Kinvara 10

300 + corse varie con esercizi in mezzo

Running warm up/down 3:11 [1] 0.75 km (4:15 / km)
shoes: Saucony Kinvara 10

Defaticamento

8 PM

Stretching 10:40 [0]

Tuesday Sep 17, 2019 #

5 PM

Running warm up/down 12:01 [1] 2.54 km (4:44 / km)
shoes: Saucony Kinvara 10

Riscaldamento

6 PM

Esercizi 50:00 [1]

Riscaldamento generale, sbarra, parallele, addominali, Robles, archi dorsali, salto in alto

7 PM

Running intervals 23:58 [4] 3.72 km (6:27 / km)
shoes: Saucony Kinvara 10

4×300 + 4×200 r: 2'30"

Running warm up/down 8:15 [1] 1.75 km (4:43 / km)
shoes: Saucony Kinvara 10

Defaticamento

8 PM

Stretching 10:40 [0]

Monday Sep 16, 2019 #

5 PM

Running warm up/down 10:01 [1] 2.11 km (4:45 / km)
shoes: Saucony Kinvara 10

Riscaldamento

6 PM

Running intervals 2:22 [3] 0.54 km (4:23 / km)
shoes: Saucony Kinvara 10

Ostacoli: passaggi per riscaldamento + 3×60h altezza 84

Esercizi 1:00:00 [1]

Esercizi di riscaldamento, piegamenti, riscaldamento per ostacoli, palle mediche

7 PM

Running 5:46 [1] 1.14 km (5:04 / km)
shoes: Saucony Kinvara 10

Transizione

Running intervals 15:02 [3] 4.03 km (3:44 / km)
shoes: Saucony Kinvara 10

3×5' variati

Running warm up/down 1:01 [1] 0.22 km (4:37 / km)
shoes: Saucony Kinvara 10

Defaticamento

8 PM

Stretching 10:40 [0]

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