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Training Log Archive: Carocci

In the 7 days ending Jan 19:

activity # timemileskm+m
  Running14 4:15:44 35.58(7:11) 57.26(4:28) 509
  Stretching7 2:27:20
  Esercizi5 2:05:00
  P. E.1 50:00
  Foam roller2 49:00
  Total24 10:27:04 35.58 57.26 509
  [1-5]17 7:10:44

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MoTuWeThFrSaSu

Sunday Jan 19 #

9 AM

Running warm up/down 13:04 [1] 2.76 km (4:44 / km) +11m 4:39 / km
shoes: Saucony Kinvara 10 II

Riscaldamento
10 AM

Running race 28:16 [5] 7.85 km (3:36 / km) +33m 3:32 / km
shoes: Mizuno Tempo MD

Cross di Foligno
11 AM

Running warm up/down 8:11 [1] 1.49 km (5:30 / km) +6m 5:23 / km
shoes: Saucony Kinvara 10 II

Defaticamento
2 PM

Stretching 23:20 [0]

Saturday Jan 18 #

5 PM

Foam roller 32:00 [0]

Friday Jan 17 #

3 PM

Running warm up/down 13:27 [1] 2.6 km (5:10 / km) +19m 4:59 / km
shoes: Saucony Kinvara 10 II

Riscaldamento
4 PM

Running intervals 3:23 [4] 0.93 km (3:38 / km) +45m 2:56 / km
shoes: Saucony Kinvara 10 II

Salite: 2×giro completo + 4×solo salita

Esercizi 25:00 [1]

Andature, tecnica di corsa
5 PM

Running 10:23 [3] 2.34 km (4:26 / km) +62m 3:55 / km
shoes: Saucony Kinvara 10 II

Piccoli giri collinari

Running warm up/down 3:07 [1] 0.57 km (5:28 / km) +16m 4:48 / km
shoes: Saucony Kinvara 10 II

Defaticamento
6 PM

Esercizi 10:00 [3]

Addominali

Stretching 23:20 [0]

Thursday Jan 16 #

12 PM

P. E. 50:00 [1]

3 PM

Running warm up/down 10:20 [1] 2.27 km (4:33 / km)
shoes: Saucony Kinvara 10 II

Riscaldamento
4 PM

Running intervals 15:27 [4] 5.17 km (2:59 / km)
shoes: Saucony Kinvara 10 II

800-1000-1200-1000-800 r: 3'-3:30"-4'-3'30"
(2'28"-3'05"-3'47"-3'05"-2'25")

Esercizi 40:00 [1]

Andature, circuito con: Robles, bicicletta su ostacoli, burpees, addominali, palle mediche
5 PM

Running warm up/down 8:28 [1] 1.68 km (5:02 / km)
shoes: Saucony Kinvara 10 II

Defaticamento

Stretching 20:00 [0]

10 PM

Stretching 10:40 [0]

Wednesday Jan 15 #

4 PM

Running 42:52 [1] 7.44 km (5:46 / km) +247m 4:56 / km
shoes: Inov-8 Terraultra G 260

Jog collinare con Monni
7 PM

Esercizi 10:00 [3]

Addominali
8 PM

Stretching 23:20 [0]

9 PM

Foam roller 17:00 [0]

Tuesday Jan 14 #

3 PM

Running warm up/down 15:51 [2] 3.7 km (4:17 / km)
shoes: Saucony Kinvara 10 II

Riscaldamento
4 PM

Running 2:01 [3] 0.41 km (4:55 / km)
shoes: Mizuno Tempo MD

6×60hs altezza 84

Esercizi 40:00 [1]

Andature, esercizi agli ostacoli
5 PM

Running 23:49 [2] 6.01 km (3:58 / km) +19m 3:54 / km
shoes: Saucony Kinvara 10 II

Moderato

Running intervals 2:35 [3] 0.58 km (4:27 / km)
shoes: Saucony Kinvara 10 II

2×(100-80-60)

Running warm up/down 2:20 [1] 0.46 km (5:04 / km)
shoes: Saucony Kinvara 10 II

Defaticamento
7 PM

Stretching 23:20 [0]

Monday Jan 13 #

5 PM

Running 52:10 [1] 11.0 km (4:45 / km) +51m 4:38 / km
shoes: Saucony Kinvara 10 II

Facile
7 PM

Stretching 23:20 [0]

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