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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Carocci

In the 7 days ending Mar 31:

activity # timemileskm+m
  Running15 4:32:40 34.43(7:55) 55.41(4:55) 563
  Esercizi4 3:30:00
  Stretching8 1:51:45
  Futsal1 1:30:00
  Foot Orienteering2 48:02 6.18(7:46) 9.95(4:50) 15143c
  Gym1 35:00
  Foam roller1 30:00
  Total27 13:17:27 40.61 65.36 71443c
  [1-5]18 10:50:42

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MoTuWeThFrSaSu

Sunday Mar 31 #

10 AM

Running warm up/down 10:01 [1] 1.71 km (5:51 / km) +9m 5:42 / km
shoes: Salomon Sense Pro 2

Riscaldamento

Foot Orienteering race 24:35 [5] *** 4.83 km (5:05 / km) +86m 4:40 / km
24c shoes: Salomon Sense Pro 2

4^ TDV / 1^ TIC - Villa Ada
11 AM

Running warm up/down 17:59 [1] 3.0 km (6:00 / km) +40m 5:37 / km
shoes: Salomon Sense Pro 2

Defaticamento
4 PM

Stretching 10:40 [0]

Saturday Mar 30 #

9 AM

Running warm up/down 12:15 [1] 2.22 km (5:31 / km) +39m 5:04 / km
shoes: Salomon Sense Pro 2

Riscaldamento
10 AM

Foot Orienteering race 23:27 [5] ** 5.12 km (4:35 / km) +65m 4:18 / km
19c shoes: Salomon Sense Pro 2

3^ Trofeo delle Ville - Villa Pamphilj Est

Running warm up/down 14:38 [1] 2.5 km (5:51 / km) +36m 5:28 / km
shoes: Salomon Sense Pro 2

Defaticamento
3 PM

Stretching 12:40 [0]

5 PM

Futsal 1:30:00 [1]

8 PM

Stretching 11:40 [0]

Friday Mar 29 #

5 PM

Running warm up/down 33:29 [2] 6.56 km (5:06 / km) +173m 4:31 / km
shoes: Saucony Kinvara 10

Riscaldamento

Esercizi 5:00 [0]

Running intervals 7:33 [4] 2.37 km (3:11 / km) +98m 2:38 / km
shoes: Saucony Kinvara 10

3×250 collinari + 10×80 in salita + 1×750 collinare
6 PM

Running warm up/down 4:24 [1] 0.82 km (5:22 / km)
shoes: Saucony Kinvara 10

Defaticamento

Gym 35:00 [2]

7 PM

Stretching 23:25 [0]

10 PM

Foam roller 30:00 [0]

Thursday Mar 28 #

3 PM

Running warm up/down 10:01 [1] 2.21 km (4:32 / km)
shoes: Saucony Kinvara 10

Riscaldamento
4 PM

Esercizi 1:00:00 [1]

5 PM

Running 6:13 [3] 0.43 km (14:27 / km) +120m 6:02 / km
shoes: Saucony Kinvara 10

Gradoni: 6×6 alternati, 6×4 pari

Running intervals 25:36 [4] 4.95 km (5:10 / km)
shoes: Saucony Kinvara 10

6×600 r: 3'

Running warm up/down 5:09 [1] 1.12 km (4:36 / km)
shoes: Saucony Kinvara 10

Defaticamento
6 PM

Stretching 10:40 [0]

Wednesday Mar 27 #

6 PM

Running 34:53 [1] 7.61 km (4:35 / km) +48m 4:27 / km
shoes: Saucony Kinvara 10

Facile
8 PM

Stretching 10:40 [0]

Tuesday Mar 26 #

3 PM

Running warm up/down 17:52 [2] 4.05 km (4:25 / km)
shoes: Inov-8 Roadtalon 240

Riscaldamento
4 PM

Esercizi 1:15:00 [1]

5 PM

Running intervals 24:51 [4] 4.3 km (5:47 / km)
shoes: Inov-8 Roadtalon 240

8×400 r: 2'-2'30"
6 PM

Running warm up/down 5:38 [1] 1.17 km (4:49 / km)
shoes: Inov-8 Roadtalon 240

Defaticamento
7 PM

Stretching 21:20 [0]

Monday Mar 25 #

3 PM

Running warm up/down 12:01 [1] 2.58 km (4:39 / km)
shoes: Inov-8 Roadtalon 240

Riscaldamento

Esercizi 1:10:00 [1]

4 PM

Running 5:00 [4] 1.19 km (4:12 / km)
shoes: Inov-8 Roadtalon 240

1200 con palla medica
5 PM

Running 10:01 [3] 2.69 km (3:43 / km)
shoes: Inov-8 Roadtalon 240

Fartlek

Running 15:06 [3] 3.93 km (3:51 / km)
shoes: Inov-8 Roadtalon 240

Fartlek
7 PM

Stretching 10:40 [0]

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