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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Carocci

In the 7 days ending Aug 22, 2021:

activity # timemileskm+m
  Running10 7:44:01 46.93(9:53) 75.52(6:09) 3377
  Stretching8 2:45:00
  Foot Orienteering3 2:02:00 8.81(13:51) 14.18(8:36) 72229c
  Foam roller2 1:02:00
  Road bike1 59:35 15.6(15.7/h) 25.11(25.3/h) 310
  Esercizi3 40:00
  Total22 15:12:36 71.34 114.81 440929c
  [1-5]13 11:25:36

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MoTuWeThFrSaSu

Sunday Aug 22, 2021 #

10 AM

Running warm up/down 10:03 [1] 2.16 km (4:39 / km) +49m 4:11 / km
shoes: VJ Bold X

Riscaldamento

Foot Orienteering 34:35 [3] *** 3.82 km (9:03 / km) +191m 7:15 / km
7c shoes: VJ Bold X

Raduno Lombardia - Middle
11 AM

Running warm up/down 11:07 [2] 1.54 km (7:13 / km) +121m 5:11 / km
shoes: VJ Bold X

Transizione

Foot Orienteering long 55:54 [3] **** 7.32 km (7:38 / km) +295m 6:21 / km
5c shoes: VJ Bold X

Raduno Lombardia - Tratte lunghe
Difficile senza linee del nord
3 PM

Running 30:01 [2] 6.17 km (4:52 / km) +237m 4:05 / km
shoes: Saucony Kinvara 12

Corsetta per decontrarre le gambe dagli allenamenti in bosco
4 PM

Esercizi 20:00 [2]

Addominali + plank

Stretching 23:20 [0]

Saturday Aug 21, 2021 #

5 PM

Running warm up/down 10:00 [1] 2.15 km (4:39 / km) +30m 4:21 / km
shoes: VJ Bold X

Riscaldamento

Foot Orienteering 31:31 [2] ** 3.04 km (10:22 / km) +236m 7:28 / km
17c shoes: VJ Bold X

Raduno Lombardia - Control picking
Un po' impreciso e poco concentrato

Running warm up/down 8:31 [1] 1.54 km (5:32 / km) +43m 4:51 / km
shoes: VJ Bold X

Defaticamento
11 PM

Stretching 12:40 [0]

Friday Aug 20, 2021 #

8 AM

Running 40:51 [1] 8.48 km (4:49 / km) +119m 4:30 / km
shoes: Saucony Kinvara 12

Facile
10 AM

Stretching 23:20 [0]

Thursday Aug 19, 2021 #

10 AM

Running warm up/down 11:12 [1] 2.0 km (5:36 / km) +84m 4:38 / km
shoes: Adidas Terrex Speed Pro

Prima parte del giro

Running 9:02 [4] 2.11 km (4:17 / km) +137m 3:14 / km
shoes: Adidas Terrex Speed Pro

Segmento del Feuersteig

Running 32:20 [2] 6.19 km (5:13 / km) +211m 4:28 / km
shoes: Adidas Terrex Speed Pro

Ultima parte del giro facendo la prima salita al medio
11 AM

Esercizi 10:00 [3]

Circuito di potenziamento
3×(30 mezzi squat jump; 20 mezzi piegamenti; 80 addominali; 1' plank)
2 PM

Stretching 23:20 [0]

6 PM

Foam roller 31:00 [0]

Wednesday Aug 18, 2021 #

10 AM

Road bike 59:35 [1] 25.11 km (25.3 kph) +310m

Sgambata accompagnando Antonio per la prima parte del suo giro
12 PM

Stretching 12:20 [0]

6 PM

Running warm up/down 12:47 [1] 2.7 km (4:44 / km) +84m 4:06 / km
shoes: Saucony Kinvara 12

Riscaldamento

Esercizi 10:00 [1]

Andature

Running intervals 26:40 [4] 6.52 km (4:05 / km)
shoes: Saucony Fastwitch 9

6×930 r: 2'
Avg: 2'47" (@2'59")
Buon passo nonostante i chilometri di questi giorni
7 PM

Running warm up/down 11:32 [1] 2.29 km (5:02 / km) +84m 4:15 / km
shoes: Saucony Kinvara 12

Defaticamento
10 PM

Stretching 23:20 [0]

Tuesday Aug 17, 2021 #

10 AM

Running 1:14:21 [2] 8.58 km (8:40 / km) +571m 6:30 / km
shoes: Adidas Terrex Speed Pro

Trail in Val Martello
Bel posto
6 PM

Stretching 23:20 [0]

Monday Aug 16, 2021 #

9 AM

Running long 2:55:34 [3] 23.09 km (7:36 / km) +1607m 5:38 / km
shoes: Adidas Terrex Speed Pro

Conquista del Grawand
Troppa gente in cima per via della funivia che ci arrivava.
Mal di pancia per la maggior parte della discesa.
In compenso la salita era bella.
4 PM

Stretching 23:20 [0]

8 PM

Foam roller 31:00 [0]

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