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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Carocci

In the 7 days ending Feb 16:

activity # timemileskm+m
  Running13 5:37:50 47.06(7:11) 75.74(4:28) 1032
  Esercizi5 2:15:00
  Stretching6 2:02:15
  P. E.1 40:00
  Gym1 30:00
  Foot Orienteering1 19:33 2.99(6:32) 4.81(4:04) 3728c
  Total23 11:24:38 50.05 80.55 106928c
  [1-5]17 9:22:23

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MoTuWeThFrSaSu

Sunday Feb 16 #

10 AM

Running warm up/down 15:01 [1] 2.89 km (5:12 / km) +14m 5:04 / km
shoes: Inov-8 Terraultra G 260

Riscaldamento

Foot Orienteering race 19:33 [5] ** 4.81 km (4:04 / km) +37m 3:55 / km
28c shoes: Inov-8 Terraultra G 260

1° Trofeo delle Ville - Tor Tre Teste - 1°
11 AM

Running warm up/down 7:20 [1] 1.45 km (5:03 / km) +12m 4:51 / km
shoes: Inov-8 Terraultra G 260

Defaticamento
7 PM

Stretching 23:20 [0]

Saturday Feb 15 #

10 AM

Running long 1:50:01 [3] 23.02 km (4:47 / km) +736m 4:07 / km
shoes: Inov-8 Terraultra G 260

Lungo 110'
3 PM

Stretching 23:20 [0]

Friday Feb 14 #

3 PM

Running warm up/down 25:01 [1] 4.9 km (5:06 / km) +89m 4:41 / km
shoes: Saucony Kinvara 10 II

Riscaldamento
4 PM

Running 7:37 [3] 2.04 km (3:44 / km) +62m 3:14 / km
shoes: Saucony Kinvara 10 II

Esercizi di corsa in salita e in discesa

Esercizi 40:00 [1]

Andature, esercizi di tecnica di corsa, palla medica
5 PM

Running warm up/down 7:22 [1] 1.54 km (4:47 / km) +10m 4:38 / km
shoes: Saucony Kinvara 10 II

Defaticamento

Gym 30:00 [2]

Squat, giro di macchine
7 PM

Esercizi 10:00 [3]

Addominali
10 PM

Stretching 16:15 [0]

Thursday Feb 13 #

12 PM

P. E. 40:00 [1]

3 PM

Running warm up/down 10:52 [1] 2.35 km (4:37 / km)
shoes: Saucony Kinvara 10 II

Riscaldamento
4 PM

Esercizi 25:00 [1]

Andature, esercizi di salto in lungo
5 PM

Running intervals 37:16 [4] 8.64 km (4:19 / km)
shoes: Saucony Kinvara 10 II

6×1000
Rec: un giro camminato =~3'45"
3'08"9 - 3'05"9 - 3'06"9 - 3'06"6 - 3'08"1 - 3'01"7

Running warm up/down 4:43 [1] 1.03 km (4:35 / km)
shoes: Saucony Kinvara 10 II

Defaticamento
9 PM

Stretching 23:20 [0]

Wednesday Feb 12 #

11 PM

Esercizi 10:00 [3]

Addominali

Tuesday Feb 11 #

7 PM

Running 1:02:36 [3] 16.01 km (3:55 / km) +81m 3:49 / km
shoes: Saucony Kinvara 10 II

Corsa a ritmo frizzante
11 PM

Stretching 23:20 [0]

Monday Feb 10 #

3 PM

Running warm up/down 13:22 [1] 2.72 km (4:55 / km)
shoes: Saucony Kinvara 10 II

Riscaldamento + ostacoli

Esercizi 50:00 [1]

Andature, esercizi agli ostacoli, palle mediche, corpo libero, esercizi di salto in alto, lancio del disco
4 PM

Running 10:26 [2] 2.39 km (4:22 / km) +4m 4:20 / km
shoes: Saucony Kinvara 10 II

Transizione
5 PM

Running 20:00 [3] 5.46 km (3:40 / km) +24m 3:35 / km
shoes: Saucony Kinvara 10 II

20' fartlek
6 PM

Running warm up/down 6:13 [1] 1.3 km (4:47 / km)
shoes: Saucony Kinvara 10 II

Defaticamento
9 PM

Stretching 12:40 [0]

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