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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Carocci

In the 7 days ending Nov 24:

activity # timemileskm+m
  Running12 3:11:27 24.32(7:52) 39.14(4:53) 501
  Foot Orienteering4 2:48:34 13.14(12:50) 21.14(7:58) 85153c
  Esercizi3 2:15:00
  Gym2 1:45:00
  Stretching5 1:06:30
  P. E.1 50:00
  Total22 11:56:31 37.46 60.28 135253c
  [1-5]17 10:50:01

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MoTuWeThFrSaSu

Sunday Nov 24 #

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 #

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 #

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 #

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 #

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 #

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]

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