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Training Log Archive: Carocci

In the 7 days ending Mar 13:

activity # timemileskm+m
  Running13 5:21:12 39.9(8:03) 64.22(5:00) 960
  Stretching7 2:32:00
  Bike8 2:22:36 25.54(10.7/h) 41.11(17.3/h) 87
  Foot Orienteering2 1:20:40 9.96(8:06) 16.03(5:02) 29279c
  Foam roller2 52:00
  Esercizi3 50:00
  Total29 13:18:28 75.41 121.36 133979c
  [1-5]22 9:54:28

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MoTuWeThFrSaSu

Sunday Mar 13 #

10 AM

Running 48:58 [1] 9.38 km (5:13 / km) +167m 4:48 / km
shoes: Saucony Kinvara 12 II

Facile di addio a Silandro
12 PM

Stretching 23:20 [0]

Saturday Mar 12 #

10 AM

Running hills 57:50 [2] 8.28 km (6:59 / km) +490m 5:23 / km
shoes: Adidas Terrex Speed Pro

Trail tranquillo
12 PM

Esercizi 10:00 [2]

Addominali + plank

Stretching 23:20 [0]

3 PM

Foam roller 31:00 [0]

Friday Mar 11 #

5 PM

Running warm up/down 28:53 [1] 6.04 km (4:47 / km) +144m 4:16 / km
shoes: Saucony Kinvara 12 II

Riscaldamento

Esercizi 15:00 [1]

Andature ed esercizi agli ostacoli
6 PM

Running 2:39 [3] 0.82 km (3:14 / km)
shoes: Saucony Kinvara 12 II

5 volte ostacoli + 5 allunghi

Running warm up/down 7:03 [1] 1.29 km (5:28 / km)

Corsa su prato senza scarpe

Running warm up/down 2:55 [1] 0.46 km (6:20 / km)
shoes: Saucony Kinvara 12 II

Defaticamento con le scarpe
7 PM

Stretching 23:20 [0]

Thursday Mar 10 #

1 PM

Foam roller 21:00 [0]

5 PM

Bike 18:52 [1] 5.97 km (19.0 kph) +10m

6 PM

Running warm up/down 15:39 [1] 3.29 km (4:45 / km) +7m 4:42 / km
shoes: Saucony Kinvara 12 II

Riscaldamento
7 PM

Foot Orienteering 22:15 [3] *** 5.22 km (4:16 / km) +97m 3:54 / km
29c shoes: Saucony Kinvara 12 II

2× sprint - Bazzano

Running warm up/down 3:30 [1] 0.7 km (5:00 / km)
shoes: Saucony Kinvara 12 II

Defaticamento
9 PM

Bike 20:00 [1] 5.97 km (17.9 kph) +14m

11 PM

Stretching 23:20 [0]

Wednesday Mar 9 #

5 PM

Bike 13:08 [1] 4.0 km (18.3 kph) +2m

6 PM

Running warm up/down 16:40 [1] 3.32 km (5:01 / km) +18m 4:53 / km
shoes: Saucony Kinvara 12 II

Riscaldamento

Running intervals 30:37 [4] 9.0 km (3:24 / km)
shoes: Saucony Fastwitch 9

2000 r: 300 + 8×500 r: 300 cercando di fare il 300 allo stesso tempo del 500
Avg 500: 1'29"
7 PM

Running warm up/down 10:21 [1] 1.92 km (5:23 / km)
shoes: Saucony Kinvara 12 II

Defaticamento
8 PM

Bike 15:28 [1] 3.84 km (14.9 kph) +16m

10 PM

Stretching 23:20 [0]

Tuesday Mar 8 #

9 AM

Running warm up/down 14:48 [1] 3.18 km (4:39 / km) +20m 4:31 / km
shoes: Saucony Kinvara 12 II

Riscaldamento

Running intervals 11:48 [3] 2.5 km (4:43 / km) +15m 4:35 / km
shoes: Saucony Kinvara 12 II

8×200 ca. sterrati r: 1'
Oggi non mi sentivo pimpante

Running warm up/down 10:01 [1] 2.1 km (4:46 / km) +6m 4:42 / km
shoes: Saucony Kinvara 12 II

Defaticamento
6 PM

Bike 18:52 [1] 5.04 km (16.0 kph) +5m

Running warm up/down 15:06 [1] 3.07 km (4:55 / km) +17m 4:47 / km
shoes: Adidas Terrex Speed Pro

Riscaldamento
7 PM

Foot Orienteering 26:30 [3] **** 5.42 km (4:53 / km) +14m 4:50 / km
29c shoes: Adidas Terrex Speed Pro

Jo Marte Notte - Allende - 1^ parte
Era molto da leggere con la parte del circuito di ciclocross

Running warm up/down 1:07 [1] 0.21 km (5:19 / km)
shoes: Adidas Terrex Speed Pro

Transizione

Foot Orienteering 31:55 [3] *** 5.39 km (5:55 / km) +181m 5:04 / km
21c shoes: Adidas Terrex Speed Pro

Jo Marte Notte - Parco Talon - 2^ parte
Con un punto nel verde 3
8 PM

Running warm up/down 7:29 [1] 1.41 km (5:18 / km) +9m 5:09 / km
shoes: Adidas Terrex Speed Pro

Defaticamento
9 PM

Bike 18:41 [1] 5.04 km (16.2 kph) +14m

11 PM

Stretching 23:20 [0]

Monday Mar 7 #

5 PM

Bike 16:02 [2] 5.73 km (21.4 kph) +12m

6 PM

Running warm up/down 35:48 [1] 7.25 km (4:56 / km) +67m 4:43 / km
shoes: Saucony Fastwitch 9

Riscaldamento
7 PM

Stretching 12:00 [0]

Esercizi 25:00 [2]

Circuito di potenziamento
8 PM

Bike 21:33 [1] 5.52 km (15.4 kph) +14m

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