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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Carocci

In the 7 days ending Feb 6:

activity # timemileskm+m
  Running13 5:15:26 39.72(7:56) 63.93(4:56) 862
  Bike8 2:18:46 24.68(10.7/h) 39.72(17.2/h) 88
  Stretching6 2:09:40
  Foot Orienteering5 1:58:00 14.36(8:13) 23.11(5:06) 258108c
  Esercizi5 1:15:00
  Foam roller1 19:00
  Yoga1 5:00
  Total29 13:20:52 78.77 126.76 1208108c
  [1-5]22 10:47:12

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MoTuWeThFrSaSu

Sunday Feb 6 #

1 PM

Bike 17:00 [1] 3.73 km (13.2 kph) +16m

5 PM

Running long 1:15:25 [2] 15.44 km (4:53 / km) +328m 4:25 / km
shoes: Saucony Kinvara 12 II

Lunghetto collinare rigenerante post due gare in un giorno
7 PM

Stretching 23:20 [0]

Saturday Feb 5 #

10 AM

Running warm up/down 11:22 [1] 1.92 km (5:55 / km) +95m 4:45 / km
shoes: VJ Bold X

Riscaldamento

Esercizi warm up/down 10:00 [1]

Andature

Foot Orienteering race 42:33 [5] *** 6.61 km (6:26 / km) +127m 5:52 / km
18c shoes: VJ Bold X

PREMI-O COMUNITAT Valenciana - Middle WRE - 8° (+9'26")
Alcune imprecisioni in zona punto, due errori da un minuto ciascuno e un grosso errore finale da 2'30" alla penultima perché la stavo mancando
11 AM

Running warm up/down 6:16 [1] 1.0 km (6:16 / km) +21m 5:40 / km
shoes: VJ Bold X

Defaticamento
4 PM

Running warm up/down 11:40 [1] 1.51 km (7:44 / km)
shoes: Adidas Terrex Speed Pro

Riscaldamento

Esercizi warm up/down 10:00 [1]

Andature

Foot Orienteering race 16:16 [5] *** 3.7 km (4:24 / km) +41m 4:10 / km
22c shoes: Adidas Terrex Speed Pro

PREMI-O COMUNITAT Valenciana - Sprint WRE
5° (+1'28")
Sbagliato subito tanto il primo punto perché ho fatto i sentieri I e ci ho capito poco, molti altri errori, poco fluido e poche gambe. Non un buon weekend
5 PM

Running warm up/down 4:58 [1] 0.78 km (6:22 / km) +17m 5:45 / km
shoes: Adidas Terrex Speed Pro

Defaticamento

Friday Feb 4 #

12 AM

Stretching 23:20 [0]

9 AM

Running 26:20 [1] 5.4 km (4:53 / km) +30m 4:45 / km
shoes: Saucony Kinvara 12 II

Pre gare
11 AM

Stretching 23:20 [0]

6 PM

Bike 13:24 [1] 3.95 km (17.7 kph)

Thursday Feb 3 #

7 AM

Running warm up/down 11:17 [1] 2.38 km (4:44 / km) +22m 4:32 / km
shoes: Saucony Kinvara 12 II

Riscaldamento

Running 9:00 [3] 1.88 km (4:47 / km) +135m 3:31 / km
shoes: Saucony Kinvara 12 II

Fartlek 1'-1' salendo per via del Genio

Running warm up/down 16:15 [1] 3.59 km (4:32 / km) +59m 4:11 / km
shoes: Saucony Kinvara 12 II

Defaticamento
1 PM

Foam roller 19:00 [0]

5 PM

Bike 18:11 [1] 5.28 km (17.4 kph) +6m

6 PM

Running warm up/down 11:47 [1] 2.28 km (5:10 / km) +14m 5:01 / km
shoes: Saucony Kinvara 12 II

Riscaldamento

Foot Orienteering 10:30 [4] ** 2.77 km (3:47 / km) +18m 3:40 / km
23c shoes: Saucony Kinvara 12 II

Jo Notte #11 - Prima parte - Giardini Lunetta Gamberini
Sprint a partenza intervallata

Running warm up/down 7:05 [1] 1.25 km (5:40 / km)
shoes: Saucony Kinvara 12 II

Transizione
7 PM

Foot Orienteering 17:18 [3] **** 3.75 km (4:37 / km) +11m 4:33 / km
32c shoes: Saucony Kinvara 12 II

Jo Notte #11 - Seconda parte - Fossolo
Sprint mass start, purtroppo persa perché alla penultima non ho visto un passaggino tra le siepi, ma comunque nel complesso era molto difficile da leggere perché i simboli sono settati per un 1:2000

Running warm up/down 4:47 [1] 1.03 km (4:39 / km) +5m 4:32 / km
shoes: Saucony Kinvara 12 II

Defaticamento

Bike 18:13 [1] 5.06 km (16.7 kph) +20m

Wednesday Feb 2 #

8 AM

Yoga 5:00 [0]

6 PM

Running warm up/down 16:15 [1] 3.39 km (4:48 / km) +18m 4:40 / km
shoes: Saucony Kinvara 12 II

Riscaldamento

Esercizi 10:00 [1]

Esercizi agli ostacoli

Running 57 [2] 0.28 km (3:24 / km)
shoes: Saucony Kinvara 12 II

4×60hs

Running intervals 25:47 [4] 6.93 km (3:43 / km)
shoes: Saucony Kinvara 12 II

1600-1200-1000-800-400-200
R: 200 in surplus in 2'
Passo medio: 3'08"-3'05"-3'02"-3'02"-2'49"-2'29"
7 PM

Running warm up/down 12:13 [1] 2.23 km (5:29 / km)
shoes: Saucony Kinvara 12 II

Defaticamento
10 PM

Stretching 23:20 [0]

Tuesday Feb 1 #

10 AM

Esercizi 25:00 [3]

Addominali + plank + 2× circuito pesante di squat
6 PM

Bike 17:24 [1] 5.12 km (17.7 kph) +6m

7 PM

Running warm up/down 13:30 [1] 2.41 km (5:36 / km) +23m 5:21 / km
shoes: Saucony Kinvara 12 II

Riscaldamento

Foot Orienteering 17:54 [1] *** 3.17 km (5:39 / km) +30m 5:23 / km
shoes: Saucony Kinvara 12 II

Line-O - Ceretoli

Foot Orienteering 13:29 [2] ** 3.11 km (4:20 / km) +31m 4:08 / km
13c shoes: Saucony Kinvara 12 II

Percorsino - Ceretolo

Running warm up/down 15:07 [1] 3.0 km (5:02 / km) +26m 4:50 / km
shoes: Saucony Kinvara 12 II

Defaticamento
8 PM

Bike 18:00 [1] 5.07 km (16.9 kph) +14m

11 PM

Stretching 23:20 [0]

Monday Jan 31 #

5 PM

Bike 18:34 [1] 5.71 km (18.5 kph) +12m

6 PM

Running warm up/down 35:25 [1] 7.23 km (4:54 / km) +69m 4:41 / km
shoes: Saucony Kinvara 12 II

Riscaldamento
7 PM

Stretching 13:00 [0]

Esercizi 20:00 [2]

Circuito di potenziamento + tecnica di corsa
8 PM

Bike 18:00 [1] 5.8 km (19.3 kph) +14m

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