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Training Log Archive: Carocci

In the 7 days ending Sep 27:

activity # timemileskm+m
  Running9 4:00:25 33.62(7:09) 54.1(4:27) 897
  Stretching7 2:23:35
  Esercizi1 1:10:00
  Gym1 1:00:00
  Foot Orienteering1 24:26 2.44(10:02) 3.92(6:14) 3520c
  Total18 8:58:26 36.05 58.02 93220c
  [1-5]11 6:34:51

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Sunday Sep 27 #

10 AM

Running warm up/down 15:10 [1] 3.08 km (4:55 / km) +33m 4:40 / km
shoes: VJ Supra

Riscaldamento
11 AM

Foot Orienteering race 24:26 [4] *** 3.92 km (6:14 / km) +35m 5:58 / km
20c shoes: VJ Supra

Campionato laziale staffetta - Macchia della Signora - M Elite - 2^ frazione con Daniele - 2°
Errore grosso di 2' alla 12 + qualche imprecisione nel finale
10 PM

Stretching 23:20 [0]

Saturday Sep 26 #

12 AM

Stretching 16:15 [0]

11 AM

Running hills 1:00:01 [2] 12.53 km (4:47 / km) +365m 4:11 / km
shoes: Inov-8 Terraultra G 260

Collinare
4 PM

Stretching 23:20 [0]

Friday Sep 25 #

5 PM

Gym 1:00:00 [3]

Circuito macchine aerobico per riscaldamento + cyclette; circuito vario; circuito macchine; nuovo circuito vario; potenziamento quadricipiti; 3 scatti da fermo
8 PM

Running hills 31:31 [2] 7.0 km (4:30 / km) +217m 3:54 / km
shoes: Saucony Kinvara 10 II

Collinare post palestra

Thursday Sep 24 #

5 PM

Running warm up/down 20:02 [1] 4.02 km (4:59 / km) +56m 4:40 / km
shoes: Saucony Kinvara 11

Riscaldamento

Esercizi 1:10:00 [1]

Andature, esercizi agli ostacoli, circuito: salti dalle due parti di una siepe, Robles, burpees, lanci palla medica; giavellotto
6 PM

Running intervals 9:46 [3] 2.35 km (4:09 / km)
shoes: Adidas Distancestar

3×60hs altezza 84 + 3×300hs altezza 76 + 300
7 PM

Running intervals 10:14 [4] 1.86 km (5:30 / km)
shoes: Saucony Kinvara 11

100-500-100-500-100 r: 100 camminato

Running warm up/down 6:34 [1] 1.2 km (5:28 / km)
shoes: Saucony Kinvara 11

Defaticamento
11 PM

Stretching 23:20 [0]

Wednesday Sep 23 #

12 AM

Stretching 23:20 [0]

Tuesday Sep 22 #

6 PM

Running warm up/down 11:04 [2] 2.57 km (4:18 / km) +24m 4:07 / km
shoes: Saucony Kinvara 11

Riscaldamento

Running intervals 33:49 [4] 9.93 km (3:24 / km)
shoes: Saucony Kinvara 11

20' fartlek 200m V - 200m L + 400 RL + 2×1000 lepre + 400 veloce
7 PM

Running warm up/down 4:24 [1] 0.82 km (5:22 / km)
shoes: Saucony Kinvara 11

Defaticamento

Monday Sep 21 #

12 AM

Stretching 10:40 [0]

6 PM

Running hills 37:50 [2] 8.74 km (4:20 / km) +202m 3:53 / km
shoes: Saucony Kinvara 11

Collinare sotto la pioggia
11 PM

Stretching 23:20 [0]

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