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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Carocci

In the 7 days ending Mar 6:

activity # timemileskm+m
  Running14 5:38:32 48.19(7:02) 77.55(4:22) 492
  Stretching7 2:20:40
  Bike8 2:13:55 23.3(10.4/h) 37.49(16.8/h) 80
  Foot Orienteering6 2:02:58 16.68(7:22) 26.85(4:35) 185103c
  Esercizi3 50:00
  Foam roller1 27:00
  Total30 13:33:05 88.17 141.89 757103c
  [1-5]24 10:45:25

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MoTuWeThFrSaSu

Sunday Mar 6 #

10 AM

Running warm up/down 10:00 [1] 2.07 km (4:50 / km) +17m 4:38 / km
shoes: Saucony Kinvara 12 II

Riscaldamento

Esercizi warm up/down 10:00 [1]

Andature
11 AM

Foot Orienteering race 13:34 [5] ** 3.21 km (4:14 / km) +14m 4:08 / km
14c shoes: Saucony Fastwitch 9

Trofeo Emilia-Romagna - 2^ prova - 1^ manche
Piacenza centro storico

Percorso molto facile e filante, un po' di gente in mezzo

Running warm up/down 5:00 [1] 1.06 km (4:43 / km) +7m 4:34 / km
shoes: Saucony Fastwitch 9

Defaticamento
2 PM

Running warm up/down 15:00 [2] 3.48 km (4:19 / km) +2m 4:18 / km
shoes: Saucony Kinvara 12 II

Riscaldamento

Esercizi warm up/down 10:00 [1]

Andature
3 PM

Foot Orienteering race 11:22 [5] *** 2.62 km (4:20 / km) +6m 4:17 / km
15c shoes: Adidas Terrex Speed Pro

Trofeo Emilia-Romagna - 2^ prova - 2^ manche
Piacenza

Stavolta bello, ma ho sbagliato un po' e mi sono infrattato in un verde 3 (che però adesso si può attraversare)

Running warm up/down 5:01 [1] 1.0 km (5:01 / km)
shoes: Adidas Terrex Speed Pro

Defaticamento
10 PM

Stretching 23:20 [0]

Saturday Mar 5 #

12 PM

Bike 15:07 [1] 3.93 km (15.6 kph)

1 PM

Running warm up/down 17:45 [1] 3.45 km (5:09 / km) +38m 4:53 / km
shoes: Saucony Kinvara 12 II

Posa punti
2 PM

Foot Orienteering 13:01 [3] ** 3.25 km (4:00 / km) +44m 3:45 / km
16c shoes: Saucony Kinvara 12 II

OriCOOP - Bazzano
3 PM

Stretching 12:00 [0]

Running warm up/down 4:31 [1] 1.0 km (4:31 / km)
shoes: Saucony Kinvara 12 II

Defaticamento
7 PM

Bike 13:47 [1] 3.97 km (17.3 kph) +16m

Friday Mar 4 #

11 AM

Running long 1:30:00 [4] 22.78 km (3:57 / km) +58m 3:54 / km
shoes: Saucony Kinvara 12 II

Lungo variato
20' + 15' progressivi + 5' + 15' fartlek 1'-1' + 5' + 15' progressivi + 15'
4 PM

Stretching 23:20 [0]

10 PM

Foam roller 27:00 [0]

Thursday Mar 3 #

6 PM

Foot Orienteering warm up/down 19:40 [1] *** 3.5 km (5:37 / km) +21m 5:27 / km
shoes: Adidas Terrex Speed Pro

Riscaldamento - Line-O
7 PM

Foot Orienteering 26:27 [3] *** 6.13 km (4:19 / km) +76m 4:04 / km
28c shoes: Adidas Terrex Speed Pro

Night-BO - Pianoro
Scelte abbastanza belle, ho sbagliato la 1 per la direzione e mi sono trovato intrappolato in un vialetto una volta

Running warm up/down 4:34 [1] 0.78 km (5:51 / km) +9m 5:32 / km
shoes: Adidas Terrex Speed Pro

Defaticamento
11 PM

Stretching 23:20 [0]

Wednesday Mar 2 #

5 PM

Bike 14:12 [1] 4.01 km (16.9 kph)

6 PM

Running warm up/down 16:52 [1] 3.43 km (4:55 / km) +13m 4:50 / km
shoes: Saucony Kinvara 12 II

Riscaldamento

Running intervals 48:36 [4] 12.38 km (3:56 / km)
shoes: Saucony Fastwitch 9

2000 + 3×1000 + 6×500
R: 3' I primi e 2'30" per i 500
Avg: 2000: 6'21" - 1000: 3'02" - 500: 1'27"
Bene il 2000 e i 1000, un po' sofferti i 500
7 PM

Running warm up/down 6:48 [1] 1.2 km (5:40 / km)
shoes: Saucony Kinvara 12 II

Defaticamento
8 PM

Bike 15:35 [1] 3.79 km (14.6 kph) +16m

10 PM

Stretching 23:20 [0]

Tuesday Mar 1 #

9 AM

Running hills 48:41 [3] 12.16 km (4:00 / km) +257m 3:37 / km
shoes: Saucony Kinvara 12 II

Collinare allegro
6 PM

Bike 18:48 [1] 5.17 km (16.5 kph) +6m

7 PM

Running warm up/down 18:52 [1] 3.89 km (4:51 / km) +11m 4:47 / km
shoes: Saucony Kinvara 12 II

Riscaldamento

Foot Orienteering 38:54 [3] *** 8.14 km (4:47 / km) +24m 4:43 / km
30c shoes: Saucony Kinvara 12 II

Fartlek tecnico: partenze mass start o a caccia con parti intermedie lente
8 PM

Running warm up/down 9:20 [1] 1.61 km (5:48 / km) +10m 5:37 / km
shoes: Saucony Kinvara 12 II

Defaticamento

Bike 17:55 [1] 5.15 km (17.2 kph) +14m

10 PM

Stretching 23:20 [0]

Monday Feb 28 #

5 PM

Bike 18:34 [1] 5.73 km (18.5 kph) +14m

6 PM

Running warm up/down 37:32 [1] 7.26 km (5:10 / km) +70m 4:56 / km
shoes: Saucony Kinvara 12 II

Riscaldamento
7 PM

Stretching 12:00 [0]

Esercizi 30:00 [2]

Circuito di potenziamento
8 PM

Bike 19:57 [1] 5.74 km (17.3 kph) +14m

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