Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Carocci

In the 7 days ending Apr 3:

activity # timemileskm+m
  Running14 5:13:25 41.07(7:38) 66.09(4:45) 625
  Stretching7 2:23:20
  Bike8 2:15:56 24.78(10.9/h) 39.88(17.6/h) 117
  Foot Orienteering6 1:13:49 10.55(7:00) 16.98(4:21) 21296c
  Esercizi2 40:00
  Foam roller2 28:00
  Trail-O1 3:0025c
  Total31 12:17:30 76.4 122.95 954121c
  [1-5]23 9:23:10

«»
2:38
0:00
» now
MoTuWeThFrSaSu

Sunday Apr 3 #

12 AM

Stretching 12:40 [0]

8 AM

Bike 11:11 [1] 3.83 km (20.5 kph) +21m

9 AM

Running warm up/down 18:12 [1] 3.41 km (5:20 / km) +197m 4:08 / km
shoes: Saucony Kinvara 12 II

Riscaldamento

Foot Orienteering tempo 9:21 [4] **** 1.96 km (4:46 / km) +30m 4:26 / km
12c shoes: Saucony Kinvara 12 II

Knockout - Quarti di finale
Vinto ma con due grossi errori

Running warm up/down 23:01 [1] 4.34 km (5:18 / km) +136m 4:35 / km
shoes: Saucony Kinvara 12 II

Defaticamento e riscaldamento
10 AM

Foot Orienteering tempo 8:33 [4] *** 1.9 km (4:30 / km) +62m 3:52 / km
10c shoes: Saucony Kinvara 12 II

Knockout - Semifinali
Vinto con poco margine ma con meno errori
11 AM

Running warm up/down 20:38 [1] 4.15 km (4:58 / km) +21m 4:51 / km
shoes: Saucony Kinvara 12 II

Defaticamento e riscaldamento
12 PM

Foot Orienteering tempo 9:31 [4] *** 2.46 km (3:52 / km) +21m 3:43 / km
17c shoes: Saucony Fastwitch 9

Knockout - Finale
2° per poco dietro a Ilian ma facendo tutta la gara insieme

Running warm up/down 10:43 [1] 2.06 km (5:12 / km) +27m 4:53 / km
shoes: Saucony Kinvara 12 II

Defaticamento
1 PM

Bike 11:28 [1] 3.66 km (19.2 kph) +9m

7 PM

Stretching 23:20 [0]

Saturday Apr 2 #

5 PM

Running warm up/down 20:24 [1] 4.66 km (4:23 / km) +25m 4:16 / km
shoes: Saucony Kinvara 12 II

Riscaldamento

Esercizi warm up/down 15:00 [1]

Andature
6 PM

Running tempo 8:55 [4] 3.0 km (2:58 / km)
shoes: Adidas Distancestar

Test 3000
In progressione partendo il primo 1000 sopra i 3'/km
Split: 3'03"-3:00"-2'52"

Running warm up/down 23:53 [2] 5.0 km (4:47 / km)
shoes: Saucony Kinvara 12 II

Defaticamento con qualche 200 in mezzo

Friday Apr 1 #

3 PM

Running 29:42 [2] 6.84 km (4:21 / km) +81m 4:06 / km
shoes: Saucony Kinvara 12 II

Scarico pre 3000
5 PM

Stretching 23:20 [0]

10 PM

Foam roller 15:00 [0]

Thursday Mar 31 #

6 PM

Bike 24:10 [1] 6.76 km (16.8 kph) +22m

Running warm up/down 16:13 [1] 3.42 km (4:45 / km) +7m 4:42 / km
shoes: Saucony Kinvara 12 II

Riscaldamento
7 PM

Foot Orienteering 19:04 [2] ** 3.9 km (4:53 / km) +39m 4:39 / km
24c shoes: Saucony Kinvara 12 II

Mini intervalli easy tra le piazzole di temp-o

Trail-O 3:00 [0]
25c

5 piazzole temp-o

Running warm up/down 6:54 [1] 1.37 km (5:02 / km) +7m 4:55 / km
shoes: Saucony Kinvara 12 II

Defaticamento
8 PM

Bike 20:45 [1] 6.35 km (18.4 kph) +14m

10 PM

Stretching 23:20 [0]

Wednesday Mar 30 #

6 PM

Running warm up/down 20:14 [1] 4.13 km (4:54 / km) +18m 4:48 / km
shoes: Saucony Kinvara 12 II

Riscaldamento
7 PM

Running intervals 7:21 [3] 1.59 km (4:37 / km)
shoes: Adidas Terrex Speed Pro

Parte delle ripetute senza chiodate
Allunghi + 300 iniziale + 200 finale

Running intervals 19:57 [4] 4.8 km (4:09 / km)
shoes: Saucony Fastwitch 9

1000-1500-1000 r: 3'
1000 controllato, 1500 in progressione, 1000 veloce (3'06"-4'37"(@3'05")-2'55"
Poi sono corso in bagno perché avevo la diarrea

Running warm up/down 5:35 [1] 0.98 km (5:42 / km)
shoes: Saucony Kinvara 12 II

Defaticamento
8 PM

Bike 14:33 [1] 3.9 km (16.1 kph) +16m

11 PM

Stretching 23:20 [0]

Tuesday Mar 29 #

8 AM

Bike 14:36 [1] 4.05 km (16.6 kph) +9m

10 AM

Running warm up/down 19:02 [1] 3.9 km (4:53 / km) +24m 4:44 / km
shoes: Saucony Kinvara 12 II

Riscaldamento
11 AM

Foot Orienteering tempo 13:04 [4] *** 3.34 km (3:55 / km) +11m 3:51 / km
16c shoes: Saucony Kinvara 12 II

Prova 1^ manche TER 4^ tappa - Cesena
Mi sentivo molto appesantito, ma scelte comunque buone

Running warm up/down 20:46 [1] 3.99 km (5:12 / km) +13m 5:07 / km
shoes: Saucony Kinvara 12 II

Transizione
12 PM

Foot Orienteering tempo 14:16 [4] *** 3.42 km (4:10 / km) +49m 3:54 / km
17c shoes: Saucony Kinvara 12 II

Prova 2^ manche TER 4^ tappa - Cesena
Bella la parte del castello, molto difficile da leggere con le curve di livello. Peccato che i cancelli fossero chiusi

Running warm up/down 4:18 [1] 0.75 km (5:44 / km)
shoes: Saucony Kinvara 12 II

Defaticamento
4 PM

Stretching 23:20 [0]

10 PM

Foam roller 13:00 [0]

Monday Mar 28 #

5 PM

Bike 18:49 [1] 5.72 km (18.2 kph) +12m

6 PM

Running warm up/down 37:37 [1] 7.7 km (4:53 / km) +69m 4:41 / km
shoes: Saucony Kinvara 12 II

Riscaldamento
7 PM

Stretching 14:00 [0]

Esercizi 25:00 [2]

Circuito di potenziamento classico
8 PM

Bike 20:24 [1] 5.61 km (16.5 kph) +14m

« Earlier | Later »