Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Carocci

In the 7 days ending Jan 23, 2022:

activity

time

miles

Running

5:40:52

47.96

(7:06)

77.19

(4:25)

553

Stretching

2:21:40

Bike

1:53:22

20.01

(10.6/h)

32.2

(17.0/h)

Foot Orienteering

1:00:58

8.53

(7:09)

13.73

(4:26)

67c

Yoga

1:00:00

Esercizi

55:00

Foam roller

27:00

Total

13:18:52

76.5

123.12

726

67c

[1-5]

9:17:25

2:58

0:00

» now

Sunday Jan 23, 2022 #

7 AM

Yoga 15:00 [0]

9 AM

Running warm up/down 16:30 [1] 3.67 km (4:30 / km) +15m 4:24 / km
shoes: Saucony Kinvara 12 II

Riscaldamento

Esercizi warm up/down 10:00 [1]

Andature

10 AM

Running race 23:08 [5] 6.88 km (3:22 / km)
shoes: Mizuno Tempo MD

Cross di Foligno - 3°
Sofferto il cambio di ritmo nell'ultimo giro, mi faceva make un po' la pancia, nonostaste mi sia liberato lo stomaco per due volte prima della gara

Running warm up/down 16:06 [1] 3.16 km (5:06 / km) +9m 5:01 / km
shoes: Saucony Kinvara 12 II

Defaticamento

11 AM

Stretching 16:00 [0]

Saturday Jan 22, 2022 #

8 AM

Yoga 15:00 [0]

11 AM

Running 32:50 [1] 7.4 km (4:26 / km) +47m 4:18 / km
shoes: Saucony Kinvara 12 II

Pregara

12 PM

Stretching 23:20 [0]

Friday Jan 21, 2022 #

5 PM

Running 41:21 [2] 9.74 km (4:15 / km) +125m 3:59 / km
shoes: Saucony Kinvara 12 II

Corsetta moderata post visita medica

7 PM

Stretching 23:20 [0]

Thursday Jan 20, 2022 #

8 AM

Yoga 15:00 [0]

12 PM

Foam roller 27:00 [0]

5 PM

Running warm up/down 26:37 [1] 5.61 km (4:45 / km) +4m 4:44 / km
shoes: Saucony Kinvara 12 II

Riscaldamento

6 PM

Foot Orienteering 12:45 [2] ** 2.85 km (4:28 / km) +11m 4:23 / km
18c shoes: Saucony Kinvara 12 II

Riscaldamento tecnico

Foot Orienteering 15:18 [4] ** 4.1 km (3:44 / km) +6m 3:42 / km
20c shoes: Saucony Kinvara 12 II

Night BO - Navile
Mass start

Running warm up/down 17:48 [1] 3.71 km (4:48 / km) +21m 4:40 / km
shoes: Saucony Kinvara 12 II

Defaticamento

11 PM

Stretching 23:20 [0]

Wednesday Jan 19, 2022 #

12 PM

Esercizi 20:00 [2]

Addominali + plank

Yoga 15:00 [0]

Esercizi posturali

5 PM

Bike 13:53 [1] 3.93 km (17.0 kph)

6 PM

Running warm up/down 20:40 [1] 4.24 km (4:52 / km) +21m 4:45 / km
shoes: Saucony Kinvara 12 II

Riscaldamento

Running 10:59 [3] 3.16 km (3:29 / km)
shoes: Saucony Kinvara 12 II

Tirando il 3000 ai ragazzi

7 PM

Running intervals 21:15 [4] 6.14 km (3:28 / km)
shoes: Saucony Kinvara 12 II

5×(300h-200h) + 300-200 r: 200-300
Gli ostacoli con il recupero attivo sono devastanti

Running warm up/down 2:00 [1] 0.43 km (4:39 / km)
shoes: Saucony Kinvara 12 II

Defaticamento

8 PM

Bike 12:47 [0] 3.96 km (18.6 kph) +16m

9 PM

Stretching 23:20 [0]

Tuesday Jan 18, 2022 #

8 AM

Running 32:25 [2] 7.1 km (4:34 / km) +194m 4:01 / km
shoes: Saucony Kinvara 12 II

BBA prima parte con via del Genio

9 AM

Running intervals 4:00 [3] 1.07 km (3:44 / km)
shoes: Saucony Kinvara 12 II

5×100

Running 8:35 [1] 1.93 km (4:27 / km) +4m 4:24 / km
shoes: Saucony Kinvara 12 II

Ritorno a casa

5 PM

Bike 29:11 [1] 7.87 km (16.2 kph) +26m

7 PM

Running warm up/down 15:06 [1] 2.82 km (5:21 / km) +30m 5:05 / km
shoes: Saucony Kinvara 12 II

Riscaldamento

Foot Orienteering 11:58 [1] **** 1.98 km (6:03 / km) +30m 5:37 / km
shoes: Saucony Kinvara 12 II

Line-O
Con la nebbia estremamente più difficile

Foot Orienteering 20:57 [3] *** 4.8 km (4:22 / km) +44m 4:10 / km
29c shoes: Saucony Kinvara 12 II

Sostituto del Jo Notte - Ceretolo

8 PM

Bike 17:57 [1] 5.07 km (16.9 kph) +14m

Running warm up/down 15:16 [1] 2.99 km (5:06 / km) +15m 4:59 / km
shoes: Saucony Kinvara 12 II

Defaticamento

11 PM

Stretching 23:20 [0]

Monday Jan 17, 2022 #

5 PM

Bike 20:09 [1] 5.63 km (16.8 kph) +12m

6 PM

Running warm up/down 36:16 [1] 7.14 km (5:05 / km) +68m 4:51 / km
shoes: Saucony Kinvara 12 II

Riscaldamento

7 PM

Stretching 9:00 [0]

Esercizi 25:00 [2]

Potenziamenti + tecnica di corsa

8 PM

Bike 19:25 [1] 5.74 km (17.7 kph) +14m

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