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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Carocci

In the 7 days ending Oct 18:

activity # timemileskm+m
  Running12 3:43:20 31.73(7:02) 51.07(4:22) 405
  Stretching6 1:55:00
  Foam roller3 1:12:00
  Esercizi2 1:00:00
  Foot Orienteering1 20:56 2.22(9:26) 3.57(5:52) 17430c
  Total21 8:11:16 33.95 54.64 57930c
  [1-5]13 5:04:16

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MoTuWeThFrSaSu

Sunday Oct 18 #

10 AM

Running warm up/down 15:00 [1] 2.93 km (5:07 / km) +2m 5:06 / km
shoes: Saucony Kinvara 11

Riscaldamento
11 AM

Running race 15:36 [5] 5.0 km (3:07 / km)
shoes: Adidas Distancestar

Campionati italiani - 5000 juniores
Partito troppo forte, calo vistoso nel 4° km, però ho vinto lo Sprint per il 6° posto di serie
12 PM

Running warm up/down 7:40 [1] 1.24 km (6:11 / km) +2m 6:08 / km
shoes: Saucony Kinvara 11

Defaticamento

Saturday Oct 17 #

1 PM

Running warm up/down 11:26 [1] 2.25 km (5:05 / km) +49m 4:35 / km
shoes: Inov-8 Terraultra G 260

Riscaldamento

Foot Orienteering race 20:56 [5] *** 3.57 km (5:52 / km) +174m 4:43 / km
30c shoes: Inov-8 Terraultra G 260

5^ Coppa Italia Sprint - Doganaccia - M Elite - 7° (+2'39")
3 grossi errori
2 PM

Running warm up/down 6:14 [1] 1.0 km (6:14 / km) +22m 5:37 / km
shoes: Inov-8 Terraultra G 260

Defaticamento

Stretching 11:00 [0]

7 PM

Foam roller 10:00 [0]

Friday Oct 16 #

6 PM

Foam roller 31:00 [0]

Thursday Oct 15 #

6 PM

Running 50:01 [2] 11.04 km (4:32 / km) +104m 4:20 / km
shoes: Inov-8 Terraultra G 260

50'
7 PM

Esercizi 10:00 [3]

Addominali
10 PM

Stretching 23:20 [0]

Wednesday Oct 14 #

4 PM

Running 30:01 [1] 6.38 km (4:42 / km) +29m 4:36 / km
shoes: Saucony Kinvara 11

30' facili
7 PM

Stretching 23:20 [0]

10 PM

Foam roller 31:00 [0]

Tuesday Oct 13 #

6 PM

Running warm up/down 15:00 [2] 3.42 km (4:23 / km)
shoes: Saucony Kinvara 11

Riscaldamento

Running intervals 20:00 [3] 5.55 km (3:36 / km) +43m 3:28 / km
shoes: Saucony Kinvara 11

Fartlek: 9×(1'V-1'L)+2'V
7 PM

Running warm up/down 15:00 [2] 3.43 km (4:22 / km) +30m 4:11 / km
shoes: Saucony Kinvara 11

Defaticamento compresi 5' più spinti
10 PM

Stretching 23:20 [0]

Monday Oct 12 #

12 AM

Stretching 10:40 [0]

5 PM

Running warm up/down 20:42 [2] 4.6 km (4:30 / km) +124m 3:58 / km
shoes: Saucony Kinvara 11

Riscaldamento
6 PM

Running 7:52 [2] 1.8 km (4:22 / km)
shoes: Saucony Kinvara 11

Tecnica

Esercizi 50:00 [1]

Andature, esercizi vari, salto in lungo, getto del peso
7 PM

Running intervals 4:50 [4] 1.73 km (2:48 / km)
shoes: Saucony Kinvara 11

800 + 4×(8 flessioni/15 mezzi squat jump/100) + 400

Running warm up/down 3:58 [1] 0.7 km (5:40 / km)
shoes: Saucony Kinvara 11

Defaticamento
11 PM

Stretching 23:20 [0]

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