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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Carocci

In the 7 days ending Mar 28:

activity # timemileskm+m
  Running18 4:44:54 36.79(7:45) 59.21(4:49) 694
  Stretching7 2:15:20
  Foot Orienteering7 1:46:49 16.46(6:29) 26.49(4:02) 267110c
  Esercizi1 1:00:00
  Foam roller2 42:00
  Total30 10:29:03 53.25 85.7 961110c
  [1-5]21 7:31:43

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MoTuWeThFrSaSu

Sunday Mar 28 #

12 PM

Running 19:49 [1] 4.4 km (4:30 / km)
shoes: Saucony Kinvara 11 II

Corsa lenta

Running intervals 5:52 [3] 1.08 km (5:26 / km)
shoes: Saucony Kinvara 11 II

5×100

Running 16:47 [2] 3.8 km (4:25 / km) +24m 4:17 / km
shoes: Saucony Kinvara 11 II

Corsa lenta-moderata

Running intervals 4:34 [3] 0.88 km (5:11 / km) +34m 4:21 / km
shoes: Saucony Kinvara 11 II

5 allunghi in leggera salita
3 PM

Stretching 23:20 [0]

Saturday Mar 27 #

10 AM

Running hills 52:31 [2] 11.0 km (4:46 / km) +365m 4:06 / km
shoes: Saucony Kinvara 11 II

Collinare
1 PM

Stretching 23:20 [0]

7 PM

Foam roller 31:00 [0]

Friday Mar 26 #

3 PM

Running warm up/down 10:30 [1] 2.31 km (4:33 / km)
shoes: Saucony Kinvara 11 II

Riscaldamento

Esercizi 1:00:00 [1]

Andature; giavellotto
4 PM

Running 5:16 [2] 0.75 km (7:01 / km)
shoes: Saucony Kinvara 11 II

Traino e partenze dai blocchi
5 PM

Running warm up/down 1:31 [1] 0.34 km (4:28 / km)
shoes: Saucony Kinvara 11 II

Defaticamento
6 PM

Running 21:12 [2] 4.45 km (4:46 / km) +144m 4:06 / km
shoes: Saucony Kinvara 11 II

Corsa per provare i plantari nuovi
7 PM

Stretching 23:20 [0]

Thursday Mar 25 #

9 AM

Running warm up/down 10:00 [1] 2.04 km (4:54 / km) +11m 4:46 / km
shoes: Saucony Kinvara 11 II

Riscaldamento
10 AM

Foot Orienteering 5:58 [4] ** 1.69 km (3:32 / km) +19m 3:21 / km
7c shoes: Saucony Kinvara 11 II

Sprint relay con Alice - 2^ frazione

Foot Orienteering 7:19 [4] ** 2.05 km (3:34 / km) +39m 3:16 / km
11c shoes: Saucony Kinvara 11 II

Sprint relay con Alice - 4^ frazione

Running warm up/down 7:02 [1] 1.26 km (5:35 / km) +30m 4:59 / km
shoes: Saucony Kinvara 11 II

Defaticamento - Ritiro punti
7 PM

Stretching 23:20 [0]

Wednesday Mar 24 #

8 AM

Running warm up/down 15:47 [1] 3.19 km (4:57 / km)
shoes: Saucony Kinvara 11 II

Riscaldamento
9 AM

Foot Orienteering tempo 8:09 [5] ** 2.48 km (3:17 / km) +14m 3:12 / km
7c shoes: Saucony Kinvara 11 II

MOC Camp - Knockout quarti
3°; ero morto ma contento; ho battuto Tranchand e mi sono qualificato in semifinale
11 AM

Foot Orienteering tempo 10:57 [5] ** 3.05 km (3:35 / km)
12c shoes: Saucony Kinvara 11 II

MOC Camp - Knockout semifinali
5°; ero andato; anche questa l'ho fatta insieme al ceco dei quarti
2 PM

Foot Orienteering tempo 8:43 [5] ** 2.46 km (3:33 / km) +9m 3:29 / km
15c shoes: Saucony Kinvara 11 II

MOC Camp - Knockout finale
Le ho prese di corsa

Running warm up/down 10:39 [1] 2.02 km (5:16 / km)
shoes: Saucony Kinvara 11 II

Defaticamento
9 PM

Stretching 9:20 [0]

Tuesday Mar 23 #

9 AM

Running warm up/down 17:06 [1] 3.45 km (4:57 / km) +23m 4:48 / km
shoes: Saucony Kinvara 11 II

Riscaldamento
10 AM

Foot Orienteering tempo 17:39 [4] *** 4.26 km (4:09 / km) +114m 3:39 / km
19c shoes: Saucony Kinvara 11 II

MOC Camp - Sprint quali - Arzignano
15° (+1'56")

Running warm up/down 14:08 [1] 2.53 km (5:35 / km) +13m 5:27 / km
shoes: Saucony Kinvara 11 II

Defaticamento
1 PM

Foot Orienteering 20:39 [2] *** 4.23 km (4:53 / km) +48m 4:37 / km
13c shoes: Saucony Kinvara 11 II

Giretto facile in carta a Soave. Cercando di fare più memory possibile
2 PM

Running warm up/down 1:55 [1] 0.37 km (5:11 / km)
shoes: Saucony Kinvara 11 II

Defaticamento
3 PM

Stretching 23:20 [0]

Monday Mar 22 #

9 AM

Running warm up/down 18:45 [1] 3.99 km (4:42 / km) +8m 4:39 / km
shoes: Saucony Kinvara 11 II

Riscaldamento
10 AM

Running tempo 12:21 [4] 3.6 km (3:26 / km)
shoes: Saucony Kinvara 11 II

Test Raus-Tait
11 AM

Running warm up/down 10:31 [1] 1.95 km (5:24 / km) +2m 5:22 / km
shoes: Saucony Kinvara 11 II

Defaticamento
12 PM

Foam roller 11:00 [0]

4 PM

Running warm up/down 6:42 [1] 1.19 km (5:38 / km) +20m 5:12 / km
shoes: Saucony Kinvara 11 II

Riscaldamento
5 PM

Foot Orienteering intervals 27:25 [3] ** 6.27 km (4:22 / km) +24m 4:17 / km
26c shoes: Saucony Kinvara 11 II

7× sprint intervals ritmo moderato

Running warm up/down 21:56 [1] 4.61 km (4:45 / km) +20m 4:39 / km
shoes: Saucony Kinvara 11 II

Defaticamento lungo perché non ricordavo la strada del ritorno
10 PM

Stretching 9:20 [0]

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