Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Carocci

In the 30 days ending Nov 30, 2019:

activity

time

miles

Running

11:59:40

94.74

(7:36)

152.47

(4:43)

1748

Gym

6:05:00

Esercizi

5:31:00

Stretching

5:13:25

Foot Orienteering

4:14:07

24.61

(10:19)

39.61

(6:25)

1033

156c

P. E.

2:00:00

Foam roller

1:14:00

Basketball

1:00:00

Total

37:17:12

119.35

192.08

2781

156c

[1-5]

30:49:47

2:51

0:00

» now

Saturday Nov 30, 2019 #

11 AM

Running 33:28 [1] 7.08 km (4:44 / km) +27m 4:38 / km
shoes: Inov-8 Terraultra G 260

Facile

12 PM

Basketball 1:00:00 [1]

4 PM

Stretching 29:40 [0]

10 PM

Foam roller 14:00 [0]

Friday Nov 29, 2019 #

3 PM

Running warm up/down 16:08 [1] 3.21 km (5:02 / km) +21m 4:52 / km
shoes: Saucony Kinvara 10 II

Riscaldamento

4 PM

Running intervals 4:54 [3] 1.18 km (4:09 / km) +28m 3:43 / km
shoes: Saucony Kinvara 10 II

Scatti in leggera salita

Esercizi 25:00 [1]

Andature, esercizi di reattività

5 PM

Gym 25:00 [3]

Circuito di macchine, addominali, cosce, glutei

6 PM

Running warm up/down 18:28 [1] 3.71 km (4:59 / km) +91m 4:26 / km
shoes: Saucony Kinvara 10

Defaticamento

9 PM

Stretching 16:15 [0]

10 PM

Foam roller 25:00 [0]

Thursday Nov 28, 2019 #

12 PM

P. E. 40:00 [1]

Wednesday Nov 27, 2019 #

5 PM

Running 55:38 [2] 13.05 km (4:16 / km) +154m 4:02 / km
shoes: Saucony Kinvara 10 II

Corsa a ritmo moderato con progressione finale; caduto dopo 2km

8 PM

Stretching 12:40 [0]

Tuesday Nov 26, 2019 #

12 PM

Esercizi race 1:00 [3]

Gara di flessioni contro Caligiana vinta

3 PM

Running warm up/down 10:41 [1] 2.11 km (5:04 / km)
shoes: Saucony Kinvara 10 II

Riscaldamento

4 PM

Running 10:26 [2] 2.28 km (4:35 / km)
shoes: Saucony Kinvara 10 II

Corsa con la corda

Esercizi 1:10:00 [1]

Andature, esercizi con ostacoli, balzi con palle mediche, salti alla corda

5 PM

Running intervals 5:28 [4] 1.96 km (2:47 / km)
shoes: Saucony Kinvara 10 II

3×600

Running warm up/down 3:05 [1] 0.58 km (5:19 / km)
shoes: Saucony Kinvara 10 II

Defaticamento

8 PM

Stretching 10:40 [0]

Monday Nov 25, 2019 #

3 PM

Running warm up/down 10:42 [1] 2.06 km (5:12 / km)
shoes: Saucony Kinvara 10 II

Riscaldamento

4 PM

Running 6:59 [3] 1.78 km (3:55 / km)
shoes: Saucony Kinvara 10 II

Giri di prato alternati a esercizi

Esercizi 50:00 [1]

Andature, spinta glutei, esercizi lancio del disco

5 PM

Running 16:24 [3] 4.44 km (3:42 / km)
shoes: Saucony Kinvara 10 II

15' fartlek

Running warm up/down 5:41 [1] 1.15 km (4:57 / km)
shoes: Saucony Kinvara 10 II

Defaticamento

7 PM

Stretching 23:20 [0]

Sunday Nov 24, 2019 #

10 AM

Foot Orienteering 39:01 [3] *** 5.11 km (7:38 / km) +173m 6:32 / km
19c shoes: VJ Supra

Collegiale - Middle rerun 1

11 AM

Foot Orienteering 32:29 [4] * 4.77 km (6:49 / km) +191m 5:40 / km
19c shoes: VJ Supra

Collegiale - Middle rerun 2

11 PM

Stretching 10:40 [0]

Saturday Nov 23, 2019 #

2 PM

Running warm up/down 13:44 [1] 2.85 km (4:49 / km) +6m 4:46 / km
shoes: Saucony Kinvara 10 II

Riscaldamento

Foot Orienteering intervals 9:57 [4] *** 2.7 km (3:41 / km) +35m 3:28 / km
15c shoes: Saucony Kinvara 10 II

3 frazioni sprint relay

3 PM

Running warm up/down 5:30 [1] 1.01 km (5:27 / km) +14m 5:06 / km
shoes: Saucony Kinvara 10 II

Defaticamento

6 PM

Foot Orienteering 1:27:07 [2] **** 8.56 km (10:11 / km) +452m 8:03 / km
shoes: VJ Supra

Collegiale - Corridoio

Friday Nov 22, 2019 #

5 PM

Running warm up/down 13:24 [1] 2.3 km (5:50 / km) +28m 5:30 / km
shoes: Saucony Kinvara 10 II

Riscaldamento

Esercizi 20:00 [1]

Andature

6 PM

Running intervals 18:26 [3] 4.39 km (4:12 / km) +154m 3:34 / km
shoes: Saucony Kinvara 10 II

5 × salita+discesa - 6 × salita - 10' medio collinare

7 PM

Running warm up/down 4:02 [1] 0.9 km (4:29 / km)
shoes: Saucony Kinvara 10 II

Defaticamento

Gym 30:00 [2]

Circuito di macchine

9 PM

Stretching 16:15 [0]

Thursday Nov 21, 2019 #

12 PM

P. E. 50:00 [1]

3 PM

Running warm up/down 18:44 [1] 4.09 km (4:35 / km)
shoes: Saucony Kinvara 10 II

Riscaldamento

Esercizi 1:15:00 [1]

Andature, esercizi agli ostacoli, esercizi al salto in alto

5 PM

Running intervals 12:09 [3] 3.47 km (3:30 / km)
shoes: Saucony Kinvara 10 II

400 progressivo + 100V-50L-100V-50L-100V + 800 + 2×(100V-50L-100V-50L-100V) + 800

Running warm up/down 5:14 [1] 1.12 km (4:40 / km)
shoes: Saucony Kinvara 10 II

Defaticamento

7 PM

Stretching 10:40 [0]

Tuesday Nov 19, 2019 #

3 PM

Running warm up/down 9:19 [1] 1.89 km (4:56 / km) +15m 4:44 / km
shoes: Saucony Kinvara 10 II

Riscaldamento

Esercizi 40:00 [2]

Esercizi vari al campo da basket

4 PM

Running 14:26 [1] 1.81 km (7:58 / km)
shoes: Saucony Kinvara 10 II

Esercizi di corsa vari al campo da basket

5 PM

Running warm up/down 30:01 [2] 5.9 km (5:05 / km) +131m 4:35 / km
shoes: Saucony Kinvara 10 II

Defaticamento

7 PM

Stretching 12:40 [0]

Monday Nov 18, 2019 #

4 PM

Running warm up/down 30:33 [1] 5.99 km (5:06 / km) +137m 4:35 / km
shoes: Inov-8 Terraultra G 260

Pre riscaldamento

5 PM

Running warm up/down 15:55 [1] 3.42 km (4:39 / km) +16m 4:33 / km
shoes: Saucony Kinvara 10

Riscaldamento

6 PM

Gym 1:15:00 [3]

Riscaldamento vario, 2 × circuito con cyclette, bilancieri, palle mediche, addominali, dorsali, pesi; potenziamento cosce, potenziamento glutei

8 PM

Stretching 16:15 [0]

Sunday Nov 17, 2019 #

11 AM

Running hills 48:38 [3] 11.01 km (4:25 / km) +261m 3:57 / km
shoes: Saucony Kinvara 10 II

Collinare con 1km in discesa spinto dove mi è venuto un dolore forte ai polpacci

3 PM

Stretching 14:40 [0]

9 PM

Foam roller 35:00 [0]

Friday Nov 15, 2019 #

3 PM

Gym 1:00:00 [3]

Circuiti con macchine e senza, squat sagittali con bilanciere, tricipiti

6 PM

Running hills 31:11 [3] 7.0 km (4:27 / km) +224m 3:50 / km
shoes: Saucony Kinvara 10 II

Collinare

8 PM

Stretching 28:30 [0]

Thursday Nov 14, 2019 #

3 PM

Running warm up/down 10:04 [1] 2.11 km (4:46 / km)
shoes: Saucony Kinvara 10 II

Riscaldamento

Esercizi 50:00 [1]

Andature, ostacoli

4 PM

Running 6:04 [2] 0.8 km (7:35 / km)
shoes: Saucony Kinvara 10 II

Corda + ostacoli

5 PM

Running warm up/down 1:44 [1] 0.35 km (4:57 / km)
shoes: Saucony Kinvara 10 II

Transizione

Running intervals 12:39 [3] 2.37 km (5:20 / km)
shoes: Saucony Kinvara 10 II

Serie di 200,400,100 con esercizi vari

Running warm up/down 3 [1] 0.59 km (5 / km)
shoes: Saucony Kinvara 10 II

Defaticamento

7 PM

Stretching 12:40 [0]

Wednesday Nov 13, 2019 #

8 PM

Running 30:07 [1] 6.38 km (4:43 / km) +25m 4:38 / km
shoes: Saucony Kinvara 10 II

Facile

10 PM

Stretching 12:40 [0]

Tuesday Nov 12, 2019 #

6 PM

Running 53:41 [2] 12.5 km (4:18 / km) +62m 4:11 / km
shoes: Saucony Kinvara 10 II

Ritmo moderato; leggera difficoltà a tenere questo ritmo agevolmente post pausa della settimana scorsa

8 PM

Stretching 12:40 [0]

Monday Nov 11, 2019 #

4 PM

Running hills 44:46 [2] 8.55 km (5:14 / km) +273m 4:31 / km
shoes: Inov-8 Terraultra G 260

Collinare

6 PM

Gym 50:00 [3]

Macchine, quadricipiti, panca

9 PM

Stretching 14:15 [0]

Thursday Nov 7, 2019 #

12 PM

P. E. 30:00 [1]

5 PM

Running warm up/down 15:00 [1] 2.84 km (5:17 / km) +11m 5:11 / km
shoes: Saucony Kinvara 10

Riscaldamento

6 PM

Gym 45:00 [3]

Circuito di macchine e circuito a corpo libero; affondi, squat completo con bilanciere, mezzi squat, esercizi con bilanciere e palla da pilates

10 PM

Stretching 14:15 [0]

Tuesday Nov 5, 2019 #

3 PM

Running warm up/down 10:00 [1] 1.83 km (5:28 / km) +4m 5:24 / km
shoes: Saucony Kinvara 10 II

Riscaldamento

Gym 1:20:00 [2]

Esercizi di potenziamento con palle mediche, palle da basket o a corpo libero + partita a basket

6 PM

Stretching 10:40 [0]

Sunday Nov 3, 2019 #

10 AM

Running warm up/down 13:55 [1] 2.55 km (5:27 / km) +4m 5:25 / km
shoes: Saucony Kinvara 10 II

Riscaldamento

11 AM

Foot Orienteering race 29:46 [5] * 7.16 km (4:09 / km) +92m 3:54 / km
25c shoes: Saucony Kinvara 10 II

Rome Orienteering Meeting 2019 - 3^ tappa - Roma Centro Storico - M Elite - 3° (+29")

12 PM

Running warm up/down 7:33 [1] 1.48 km (5:06 / km) +24m 4:43 / km
shoes: Saucony Kinvara 10 II

Defaticamento

7 PM

Stretching 12:40 [0]

Saturday Nov 2, 2019 #

11 AM

Running warm up/down 12:09 [1] 2.2 km (5:31 / km) +26m 5:13 / km
shoes: Inov-8 Terraultra G 260

Riscaldamento

12 PM

Foot Orienteering race 27:18 [5] **** 4.74 km (5:46 / km) +45m 5:30 / km
30c shoes: Inov-8 Terraultra G 260

Rome Orienteering Meeting 2019 - 2^ tappa - Necropoli della Banditaccia (Cerveteri) - 2° (+25"); qualche errorino sparso qua e là, era molto da leggere

1 PM

Running warm up/down 6:32 [1] 1.0 km (6:32 / km) +12m 6:10 / km
shoes: Inov-8 Terraultra G 260

Defaticamento

4 PM

Stretching 10:40 [0]

Friday Nov 1, 2019 #

4 PM

Foot Orienteering 2:21 [1] ***** 0.31 km (7:35 / km)
13c

Labyrinth-O

5 PM

Running warm up/down 20:01 [1] 4.07 km (4:55 / km)
shoes: Inov-8 Terraultra G 260

Riscaldamento

Foot Orienteering race 26:08 [5] ** 6.26 km (4:10 / km) +45m 4:02 / km
35c shoes: Inov-8 Terraultra G 260

Rome Orienteering Meeting 2019 - 1^ tappa Mass start notturna - Tor Tre Teste - M Elite (4° +47"); in testa insieme ad Alessio Tenani fino al 25° punto dove un errore ha compromesso la prestazione

6 PM

Running warm up/down 6:04 [1] 1.11 km (5:28 / km)
shoes: Inov-8 Terraultra G 260

Defaticamento

8 PM

Stretching 10:40 [0]

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