Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Carocci

In the 7 days ending Nov 3, 2019:

activity

time

miles

Running

2:20:33

17.82

(7:53)

28.68

(4:54)

123

Foot Orienteering

2:19:11

17.27

(8:03)

27.8

(5:00)

596

176c

Esercizi

2:15:00

Stretching

1:10:00

Foam roller

17:00

Total

8:21:44

35.1

56.48

719

176c

[1-5]

6:54:44

1:57

0:00

» now

Sunday Nov 3, 2019 #

10 AM

Running warm up/down 13:55 [1] 2.55 km (5:27 / km) +4m 5:25 / km
shoes: Saucony Kinvara 10 II

Riscaldamento

11 AM

Foot Orienteering race 29:46 [5] * 7.16 km (4:09 / km) +92m 3:54 / km
25c shoes: Saucony Kinvara 10 II

Rome Orienteering Meeting 2019 - 3^ tappa - Roma Centro Storico - M Elite - 3° (+29")

12 PM

Running warm up/down 7:33 [1] 1.48 km (5:06 / km) +24m 4:43 / km
shoes: Saucony Kinvara 10 II

Defaticamento

7 PM

Stretching 12:40 [0]

Saturday Nov 2, 2019 #

11 AM

Running warm up/down 12:09 [1] 2.2 km (5:31 / km) +26m 5:13 / km
shoes: Inov-8 Terraultra G 260

Riscaldamento

12 PM

Foot Orienteering race 27:18 [5] **** 4.74 km (5:46 / km) +45m 5:30 / km
30c shoes: Inov-8 Terraultra G 260

Rome Orienteering Meeting 2019 - 2^ tappa - Necropoli della Banditaccia (Cerveteri) - 2° (+25"); qualche errorino sparso qua e là, era molto da leggere

1 PM

Running warm up/down 6:32 [1] 1.0 km (6:32 / km) +12m 6:10 / km
shoes: Inov-8 Terraultra G 260

Defaticamento

4 PM

Stretching 10:40 [0]

Friday Nov 1, 2019 #

4 PM

Foot Orienteering 2:21 [1] ***** 0.31 km (7:35 / km)
13c

Labyrinth-O

5 PM

Running warm up/down 20:01 [1] 4.07 km (4:55 / km)
shoes: Inov-8 Terraultra G 260

Riscaldamento

Foot Orienteering race 26:08 [5] ** 6.26 km (4:10 / km) +45m 4:02 / km
35c shoes: Inov-8 Terraultra G 260

Rome Orienteering Meeting 2019 - 1^ tappa Mass start notturna - Tor Tre Teste - M Elite (4° +47"); in testa insieme ad Alessio Tenani fino al 25° punto dove un errore ha compromesso la prestazione

6 PM

Running warm up/down 6:04 [1] 1.11 km (5:28 / km)
shoes: Inov-8 Terraultra G 260

Defaticamento

8 PM

Stretching 10:40 [0]

Thursday Oct 31, 2019 #

11 PM

Foam roller 17:00 [0]

Wednesday Oct 30, 2019 #

3 PM

Running 11:23 [1] 2.18 km (5:13 / km) +46m 4:43 / km
shoes: Saucony Kinvara 10 II

Riscaldamento

Foot Orienteering intervals 25:22 [4] **** 4.91 km (5:10 / km) +232m 4:11 / km
36c shoes: Saucony Kinvara 10 II

3 ripetute sprint con Dario: 1 mass start con forking, 2 a caccia

4 PM

Foot Orienteering 28:16 [2] **** 4.42 km (6:24 / km) +182m 5:18 / km
37c shoes: Saucony Kinvara 10 II

Control picking + scelte

5 PM

Running warm up/down 4:07 [1] 0.82 km (5:01 / km) +7m 4:49 / km
shoes: Saucony Kinvara 10 II

Defaticamento

8 PM

Stretching 12:40 [0]

Tuesday Oct 29, 2019 #

3 PM

Running warm up/down 19:11 [1] 3.68 km (5:13 / km) +4m 5:11 / km
shoes: Saucony Kinvara 10 II

Riscaldamento, ostacoli, corsa con passaggi di palle mediche

Esercizi 1:00:00 [1]

Mobilità, esercizi su ostacoli, giavellotto

5 PM

Running 6:08 [3] 1.73 km (3:33 / km)
shoes: Saucony Kinvara 10 II

Corsa con esercizi di tecnica di corsa vari

Running warm up/down 2:00 [1] 0.41 km (4:53 / km)
shoes: Saucony Kinvara 10 II

Defaticamento

7 PM

Stretching 12:40 [0]

Monday Oct 28, 2019 #

3 PM

Running warm up/down 16:05 [1] 3.57 km (4:30 / km)
shoes: Saucony Kinvara 10 II

Riscaldamento

Esercizi 1:15:00 [1]

Salto in alto, addominali, dorsali, getto del peso, due tiri a calcetto

4 PM

Running tempo 1:17 [4] 0.51 km (2:31 / km)
shoes: Saucony Kinvara 10 II

Test 500

5 PM

Running warm up/down 1:59 [1] 0.42 km (4:43 / km)
shoes: Saucony Kinvara 10 II

Transizione

Running 9:33 [3] 2.37 km (4:02 / km)
shoes: Saucony Kinvara 10 II

Corsa in avanti alternata a corsa all'indietro e corsa laterale

Running warm up/down 2:36 [1] 0.58 km (4:29 / km)
shoes: Saucony Kinvara 10 II

Defaticamento

6 PM

Stretching 10:40 [0]

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