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Training Log Archive: Carocci

In the 7 days ending Jan 23:

activity # timemileskm+m
  Running13 5:40:52 47.96(7:06) 77.19(4:25) 553
  Stretching7 2:21:40
  Bike6 1:53:22 20.01(10.6/h) 32.2(17.0/h) 82
  Foot Orienteering2 1:00:58 8.53(7:09) 13.73(4:26) 9167c
  Yoga4 1:00:00
  Esercizi3 55:00
  Foam roller1 27:00
  Total30 13:18:52 76.5 123.12 72667c
  [1-5]19 9:17:25

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MoTuWeThFrSaSu

Sunday Jan 23 #

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 #

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 #

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 #

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 #

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 #

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 #

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

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