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Training Log Archive: Carocci

In the 7 days ending Jan 31:

activity # timemileskm+m
  Running13 4:11:44 32.34(7:47) 52.04(4:50) 388
  Stretching6 2:34:20
  Foam roller6 1:37:00
  Gym2 1:25:00
  Esercizi2 30:00
  Total26 10:18:04 32.34 52.04 388
  [1-5]14 6:06:44

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MoTuWeThFrSaSu

Sunday Jan 31 #

5 PM

Running warm up/down 15:36 [2] 3.52 km (4:26 / km)
shoes: Saucony Kinvara 11 II

Riscaldamento

Running intervals 14:16 [4] 4.02 km (3:33 / km) +12m 3:30 / km
shoes: Saucony Kinvara 11 II

1000+3000
6 PM

Running warm up/down 13:11 [1] 2.46 km (5:22 / km) +24m 5:07 / km
shoes: Saucony Kinvara 11 II

Defaticamento
7 PM

Stretching 23:20 [0]

10 PM

Foam roller 33:00 [0]

Saturday Jan 30 #

7 PM

Esercizi 20:00 [2]

Addominali + plank

Friday Jan 29 #

4 PM

Running 32:45 [1] 5.77 km (5:41 / km) +100m 5:13 / km
shoes: Inov-8 Terraultra G 260

Collinare molto lento a causa di un dolore al ginocchio
6 PM

Stretching 23:20 [0]

Thursday Jan 28 #

11 AM

Running 27:04 [2] 5.74 km (4:43 / km) +64m 4:28 / km
shoes: Saucony Kinvara 11 II

Corsa a Torgiano approfittando di essere andato a portare delle cose ad Antonio
6 PM

Running warm up/down 14:03 [1] 2.82 km (4:59 / km) +18m 4:50 / km
shoes: Saucony Kinvara 11 II

Riscaldamento

Gym 50:00 [3]

Circuito leggero di macchine per riscaldamento; panca; squat con bilanciere; lat machine; pressa
8 PM

Running 11:26 [3] 3.0 km (3:49 / km) +16m 3:43 / km
shoes: Saucony Kinvara 11 II

Medio
10 PM

Stretching 30:30 [0]

Wednesday Jan 27 #

12 PM

Running 24:00 [1] 4.84 km (4:58 / km) +38m 4:46 / km
shoes: Saucony Kinvara 11 II

Corsetta mattutina
1 PM

Foam roller 6:00 [0]

3 PM

Running 25:57 [1] 4.91 km (5:17 / km) +25m 5:09 / km
shoes: Saucony Kinvara 11 II

Seconda corsa facile del giorno
4 PM

Running 2:21 [2] 0.42 km (5:36 / km) +8m 5:07 / km
shoes: Saucony Kinvara 11 II

4 allunghi
6 PM

Stretching 23:20 [0]

11 PM

Foam roller 23:00 [0]

Tuesday Jan 26 #

11 AM

Running 20:33 [1] 4.18 km (4:55 / km) +24m 4:47 / km
shoes: Saucony Kinvara 11 II

20' facili
1 PM

Foam roller 6:00 [0]

5 PM

Running 20:30 [2] 4.45 km (4:36 / km) +29m 4:28 / km
shoes: Saucony Kinvara 11 II

Secondi 20' del giorno

Esercizi 10:00 [2]

Addominali + plank
6 PM

Stretching 23:20 [0]

Monday Jan 25 #

12 PM

Running 20:01 [1] 4.08 km (4:54 / km) +20m 4:47 / km
shoes: Saucony Kinvara 11 II

Facile
1 PM

Foam roller 6:00 [0]

5 PM

Running warm up/down 10:01 [1] 1.83 km (5:28 / km) +10m 5:20 / km
shoes: Saucony Kinvara 11 II

Riscaldamento

Gym 35:00 [2]

2× circuito di macchine solo braccia; vari esercizi per addominali, bicipiti, pettorali, dorsali
7 PM

Stretching 30:30 [0]

10 PM

Foam roller 23:00 [0]

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