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Training Log Archive: Carocci

In the 7 days ending Oct 6, 2019:

activity # timemileskm+m
  Running12 5:41:59 41.81(8:11) 67.29(5:05) 1707
  Esercizi4 3:10:00
  Stretching6 1:08:00
  P. E.1 1:00:00
  Gym1 15:00
  Total19 11:14:59 41.81 67.29 1707
  [1-5]13 10:06:59

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MoTuWeThFrSaSu

Saturday Oct 5, 2019 #

3 PM

Running long 2:42:26 [3] 27.08 km (6:00 / km) +1393m 4:46 / km
shoes: Inov-8 Terraultra G 260

Lunghissimo sul Subasio; un po' sofferto Il finale (dopo 20km)
7 PM

Stretching 10:40 [0]

Friday Oct 4, 2019 #

4 PM

Running hills 29:26 [2] 6.36 km (4:38 / km) +162m 4:06 / km
shoes: Saucony Kinvara 10

Collinare
5 PM

Running warm up/down 8:03 [1] 1.43 km (5:38 / km) +5m 5:32 / km
shoes: Saucony Kinvara 10

Riscaldamento con gli altri

Running intervals 8:41 [4] 2.77 km (3:08 / km) +110m 2:37 / km
shoes: Saucony Kinvara 10

2×3×250 salita+discesa r: 2'-5' - 2×5×100 salita r: 2'-5'

Esercizi 15:00 [1]

7 PM

Running warm up/down 4:06 [1] 0.85 km (4:49 / km)
shoes: Saucony Kinvara 10

Defaticamento

Gym 15:00 [2]

8 PM

Stretching 12:40 [0]

Thursday Oct 3, 2019 #

12 PM

P. E. 1:00:00 [1]

5 PM

Running warm up/down 10:17 [2] 2.7 km (3:49 / km)
shoes: Saucony Kinvara 10

Riscaldamento

Esercizi 1:00:00 [1]

Andature, esercizi per ostacoli, salto in lungo su tappetone, sbarra, balzi
6 PM

Running intervals 6:58 [3] 2.16 km (3:14 / km)
shoes: Mizuno Tempo MD

7×3 ostacoli distanza 100h altezza 84 + 3×200h altezza 76 + 3×300h altezza 76 + 300
7 PM

Running 2:34 [1] 0.59 km (4:21 / km)
shoes: Saucony Kinvara 10

Defaticamento
8 PM

Stretching 12:40 [0]

Tuesday Oct 1, 2019 #

5 PM

Running warm up/down 10:09 [2] 2.41 km (4:13 / km)
shoes: Saucony Kinvara 10

Riscaldamento

Esercizi 1:25:00 [1]

Andature, circuito con addominali alti, Robles, dorsali, sbarra, parallele; salto in lungo, bicicletta sugli ostacoli, palle mediche
6 PM

Running intervals 3:09 [2] 0.67 km (4:42 / km)
shoes: Saucony Kinvara 10

30 metri varie volte con esercizi di skip
7 PM

Running intervals 3:44 [3] 0.92 km (4:03 / km)
shoes: Saucony Kinvara 10

3×100 - 3×80 - 3×60
C • Finalmente un po'di velocità 1

Running warm up/down 8:39 [1] 1.64 km (5:16 / km)
shoes: Saucony Kinvara 10

Defaticamento
9 PM

Stretching 10:40 [0]

Monday Sep 30, 2019 #

12 AM

Stretching 10:40 [0]

5 PM

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

Riscaldamento

Running 48:55 [2] 10.81 km (4:32 / km) +37m 4:27 / km
shoes: Saucony Kinvara 10

Provando il percorso verde sul Chiascio

Esercizi 30:00 [1]

Riscaldamento generale, salto in alto
7 PM

Running intervals 15:00 [3] 3.77 km (3:59 / km)
shoes: Saucony Kinvara 10

5×3' variati non troppo spinti; r: 30 mezzi squat con balzo

Running warm up/down 7:51 [1] 0.59 km (13:18 / km)
shoes: Saucony Kinvara 10

Defaticamento
8 PM

Stretching 10:40 [0]

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