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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Carocci

In the 7 days ending Jun 26:

activity # timemileskm+m
  Running10 3:13:56 25.76(7:32) 41.45(4:41) 210
  Stretching5 1:42:10
  Foot Orienteering3 52:47 7.39(7:08) 11.9(4:26) 9854c
  Esercizi2 35:00
  Bike2 34:23 6.34(11.1/h) 10.21(17.8/h) 27
  Fisio1 30:00
  Total19 7:28:16 39.49 63.56 33554c
  [1-5]13 5:16:06

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MoTuWeThFrSaSu

Sunday Jun 26 #

4 PM

Running warm up/down 20:00 [1] 4.0 km (5:00 / km)
shoes: Saucony Kinvara 13

Riscaldamento
5 PM

Esercizi warm up/down 15:00 [1]

Andature

Foot Orienteering race 16:08 [5] **** 4.49 km (3:36 / km) +60m 3:22 / km
17c shoes: Saucony Fastwitch 9

WOC 2022 - Sprint Relay - Kolding
Frazione: 18° (+1'15"), totale 16° (+5'44")
Molte scelte le ho sbagliate, ma c'ero con il flow. Quando avevo il gruppetto davanti a vista, ho fatto un errore molto grosso di 10"-15" dove mi sono buttato in un vicolo cieco. Peccato perché da lì in poi ho perso la concentrazione e le gambe
6 PM

Running warm up/down 6:54 [1] 1.0 km (6:54 / km) +13m 6:29 / km
shoes: Saucony Kinvara 13

Defaticamento
10 PM

Fisio 30:00 [0]

Stivaloni

Saturday Jun 25 #

10 AM

Running warm up/down 10:01 [1] 2.11 km (4:45 / km) +6m 4:41 / km
shoes: Saucony Kinvara 13

Riscaldamento
11 AM

Foot Orienteering 12:57 [2] ** 2.86 km (4:32 / km) +16m 4:24 / km
14c shoes: Saucony Kinvara 13

Model event WOC

Running 3:22 [2] 0.68 km (4:57 / km)
shoes: Saucony Kinvara 13

5 allunghi

Running warm up/down 5:55 [1] 1.34 km (4:25 / km) +3m 4:22 / km
shoes: Saucony Kinvara 13

Defaticamento
1 PM

Stretching 23:20 [0]

Thursday Jun 23 #

8 AM

Running 22:52 [1] 4.45 km (5:08 / km) +78m 4:43 / km
shoes: Saucony Kinvara 13

BBA
6 PM

Running 21:29 [2] 4.96 km (4:20 / km) +20m 4:15 / km
shoes: Saucony Kinvara 13

Ultima corsa prima di partire per la Danimarca, con progressione finale
9 PM

Stretching 23:20 [0]

Wednesday Jun 22 #

8 PM

Running 36:55 [1] 8.14 km (4:32 / km) +52m 4:24 / km
shoes: Saucony Kinvara 13

Facile
10 PM

Stretching 23:20 [0]

Tuesday Jun 21 #

12 AM

Running 31:42 [2] 7.45 km (4:15 / km) +11m 4:13 / km
shoes: Saucony Kinvara 13

Corsa per andare a prendere Goran all'aeroporto di ritorno dalla Svezia
6 PM

Bike 17:18 [1] 5.09 km (17.7 kph) +3m

7 PM

Running warm up/down 14:50 [1] 3.4 km (4:22 / km) +12m 4:17 / km
shoes: Saucony Kinvara 13

Riscaldamento

Foot Orienteering intervals 23:42 [3] *** 4.55 km (5:13 / km) +22m 5:05 / km
23c shoes: Saucony Kinvara 13

3 × sprint intervals - Casteldebole

Running warm up/down 3:20 [1] 0.66 km (5:03 / km)
shoes: Saucony Kinvara 13

Transizione

Running intervals 8:30 [4] 1.72 km (4:57 / km) +4m 4:53 / km
shoes: Saucony Kinvara 13

3×~400 r: 2'30"
8 PM

Bike 17:05 [1] 5.12 km (18.0 kph) +24m

Running warm up/down 8:06 [1] 1.54 km (5:16 / km) +11m 5:05 / km
shoes: Saucony Kinvara 13

Defaticamento
10 PM

Stretching 23:20 [0]

Monday Jun 20 #

7 PM

Esercizi 20:00 [2]

Addominali + plank
9 PM

Stretching 8:50 [0]

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