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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Carocci

In the 7 days ending Feb 21:

activity # timemileskm+m
  Running12 4:18:21 33.9(7:37) 54.55(4:44) 669
  Esercizi5 2:40:00
  Stretching6 2:20:00
  Foot Orienteering3 1:08:05 10.25(6:38) 16.5(4:08) 29862c
  Total22 10:26:26 44.15 71.05 96762c
  [1-5]16 8:06:26

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MoTuWeThFrSaSu

Sunday Feb 21 #

8 AM

Running warm up/down 13:13 [1] 2.79 km (4:44 / km) +13m 4:38 / km
shoes: Saucony Kinvara 11 II

Riscaldamento

Foot Orienteering 18:38 [4] ** 4.72 km (3:57 / km) +28m 3:50 / km
21c shoes: Saucony Kinvara 11 II

2^ prova CNCS 2006 - Cat HB - Terni
10 AM

Foot Orienteering 25:46 [4] *** 6.26 km (4:07 / km) +136m 3:43 / km
18c shoes: Saucony Kinvara 11 II

8^ prova TIC 2012 - Cat MB - Viterbo
11 AM

Foot Orienteering 23:41 [4] ** 5.52 km (4:17 / km) +134m 3:50 / km
23c shoes: Saucony Kinvara 11 II

1^ prova CNCS 2007 - Cat MB - Orvieto
12 PM

Running warm up/down 8:21 [1] 1.6 km (5:13 / km) +35m 4:42 / km
shoes: Saucony Kinvara 11 II

Defaticamento
3 PM

Stretching 23:20 [0]

Saturday Feb 20 #

7 PM

Esercizi 20:00 [2]

Addominali + plank

Friday Feb 19 #

3 PM

Running warm up/down 18:06 [1] 3.72 km (4:52 / km) +100m 4:17 / km
shoes: Saucony Kinvara 11 II

Riscaldamento

Esercizi 55:00 [1]

Andature; esercizi agli ostacoli; getto del peso
4 PM

Running intervals 9:23 [3] 2.67 km (3:31 / km) +15m 3:25 / km
shoes: Saucony Kinvara 11 II

400h - 2×400 - 4×(100-80-60)
7 PM

Stretching 23:20 [0]

Thursday Feb 18 #

4 PM

Running 44:24 [3] 10.6 km (4:11 / km) +56m 4:05 / km
shoes: Saucony Kinvara 11 II

Moderato con progressione finale
6 PM

Esercizi 10:00 [2]

Addominali + plank
7 PM

Stretching 23:20 [0]

Wednesday Feb 17 #

4 PM

Running hills 1:11:33 [2] 13.61 km (5:15 / km) +450m 4:31 / km
shoes: Inov-8 Terraultra G 260

Collinare con doppia pausa cacca
6 PM

Stretching 23:20 [0]

Tuesday Feb 16 #

3 PM

Running warm up/down 12:04 [1] 2.48 km (4:52 / km)
shoes: Saucony Kinvara 11 II

Riscaldamento

Esercizi 30:00 [1]

Andature + esercizi agli ostacoli
4 PM

Running 6:43 [2] 0.41 km (16:23 / km)
shoes: Saucony Kinvara 11 II

60 ostacoli tranquilli

Running 1:51 [2] 0.42 km (4:24 / km)
shoes: Adidas Distancestar

60 ostacoli con chiodate

Running 4:56 [1] 1.07 km (4:37 / km)
shoes: Saucony Kinvara 11 II

Transizione

Running intervals 13:40 [4] 2.94 km (4:39 / km)
shoes: Saucony Kinvara 11 II

4×300h + 4×300
5 PM

Running warm up/down 10:01 [1] 1.89 km (5:18 / km)
shoes: Saucony Kinvara 11 II

Defaticamento
7 PM

Stretching 23:20 [0]

Monday Feb 15 #

3 PM

Running warm up/down 10:48 [1] 2.33 km (4:38 / km)
shoes: Saucony Kinvara 11 II

Riscaldamento

Running 5:50 [2] 1.24 km (4:42 / km)
shoes: Saucony Kinvara 11 II

Corsa con palla medica

Esercizi 45:00 [1]

Andature + esercizi al lungo
4 PM

Running intervals 21:53 [3] 5.59 km (3:55 / km)
shoes: Saucony Kinvara 11 II

2000 + corsa intervallata da mezzi squat jump + 100 corsa 50 camminato per un po'
5 PM

Running warm up/down 5:35 [1] 1.19 km (4:42 / km)
shoes: Saucony Kinvara 11 II

Defaticamento
7 PM

Stretching 23:20 [0]

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