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Training Log Archive: Carocci

In the 7 days ending Sep 4:

activity # timemileskm+m
  Running16 7:41:20 61.71(7:29) 99.31(4:39) 962
  Stretching6 2:05:20
  Esercizi3 1:45:00
  Foot Orienteering1 15:21 2.61(5:53) 4.2(3:39) 422c
  Total24 11:47:01 64.32 103.51 96622c
  [1-5]18 9:41:41

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MoTuWeThFrSaSu

Sunday Sep 4 #

9 AM

Running warm up/down 26:49 [1] 4.67 km (5:45 / km) +23m 5:36 / km
shoes: Adidas Terrex Speed Flow II

Posa punti
10 AM

Running long 1:25:52 [3] 20.83 km (4:07 / km) +22m 4:06 / km
shoes: Adidas Terrex Speed Flow II

Lungo su e giù per Spiaggia Romea a ritmo vivace
12 PM

Running warm up/down 10:37 [2] 1.61 km (6:36 / km) +4m 6:31 / km
shoes: Adidas Terrex Speed Flow II

Defaticamento
8 PM

Stretching 23:20 [0]

Saturday Sep 3 #

8 AM

Running warm up/down 26:51 [1] 5.32 km (5:03 / km) +5m 5:01 / km
shoes: Saucony Kinvara 13 II

Posa punti
9 AM

Foot Orienteering tempo 15:21 [4] ** 4.2 km (3:39 / km) +4m 3:38 / km
22c shoes: Saucony Kinvara 13 II

Prova percorso M20 TDR
Nonostante fosse molto facile, sono caduto negli unici due tranelli che c'erano
10 AM

Running warm up/down 18:42 [1] 3.91 km (4:47 / km) +1m 4:47 / km
shoes: Saucony Kinvara 13 II

Defaticamento con controllo gara
11 AM

Stretching 16:00 [0]

Friday Sep 2 #

7 PM

Running 1:02:18 [1] 13.22 km (4:43 / km) +24m 4:40 / km
shoes: Adidas Terrex Speed Flow II

Corsa con Goran e poi con Sam
9 PM

Stretching 16:00 [0]

Thursday Sep 1 #

9 AM

Running warm up/down 23:38 [1] 4.62 km (5:07 / km) +93m 4:39 / km
shoes: Adidas Terrex Speed Flow II

Riscaldamento
10 AM

Running warm up/down 2:14 [2] 0.43 km (5:12 / km)
shoes: Adidas Terrex Speed Flow II

3 allunghi

Running intervals 13:14 [4] 2.59 km (5:07 / km) +210m 3:38 / km
shoes: Adidas Terrex Speed Flow II

5 × Sentiero del Muschio r: 1'30"

Running warm up/down 2:13 [1] 0.56 km (3:57 / km)
shoes: Adidas Terrex Speed Flow II

Defaticamento
5 PM

Running warm up/down 21:52 [1] 4.25 km (5:09 / km) +131m 4:27 / km
shoes: Saucony Kinvara 13 II

Riscaldamento
6 PM

Esercizi 1:00:00 [1]

Andature, esercizi al salto in alto, salto in alto, 3× circuito con mezzi squat jump, addominali, step, bicipiti
7 PM

Running warm up/down 24:32 [1] 4.33 km (5:40 / km) +110m 5:02 / km
shoes: Saucony Kinvara 13 II

Defaticamento
10 PM

Stretching 23:20 [0]

Wednesday Aug 31 #

6 PM

Running warm up/down 17:17 [1] 3.72 km (4:39 / km) +5m 4:37 / km
shoes: Saucony Kinvara 13 II

Riscaldamento

Esercizi warm up/down 10:00 [1]

Andature

Running race 29:28 [5] 8.53 km (3:27 / km) +19m 3:25 / km
shoes: Saucony Kinvara 13 II

La Corsa del Guado
In progressione dopo il secondo guado
Forse un po' più lunga di quello che dice il GPS (200m ca.)
7 PM

Running warm up/down 10:39 [1] 2.0 km (5:20 / km) +8m 5:13 / km
shoes: Saucony Kinvara 13 II

Defaticamento
11 PM

Stretching 23:20 [0]

Tuesday Aug 30 #

12 PM

Running 30:31 [2] 6.29 km (4:51 / km) +110m 4:28 / km
shoes: Saucony Kinvara 13 II

Corsa lenta al caldo
5 PM

Running warm up/down 11:39 [1] 2.54 km (4:35 / km)
shoes: Saucony Kinvara 13 II

Riscaldamento
6 PM

Running 33:53 [2] 7.41 km (4:34 / km) +197m 4:02 / km
shoes: Saucony Kinvara 13 II

Giro per Perugia

Esercizi 35:00 [1]

Andature + circuitino di potenziamento
7 PM

Running intervals 2:42 [3] 1.09 km (2:29 / km)
shoes: Saucony Kinvara 13 II

3×(200-150)

Running warm up/down 6:19 [1] 1.39 km (4:33 / km)
shoes: Saucony Kinvara 13 II

Defaticamento
9 PM

Stretching 23:20 [0]

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