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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Carocci

In the 7 days ending Mar 27, 2022:

activity # timemileskm+m
  Running14 5:41:15 44.56(7:39) 71.72(4:45) 479
  Stretching6 2:01:00
  Foot Orienteering4 1:38:45 12.75(7:45) 20.52(4:49) 268107c
  Bike6 1:36:56 15.73(9.7/h) 25.31(15.7/h) 58
  Esercizi2 30:00
  Total26 11:27:56 73.04 117.55 805107c
  [1-5]21 9:26:56

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MoTuWeThFrSaSu

Sunday Mar 27, 2022 #

8 PM

Running warm up/down 16:26 [1] 3.32 km (4:57 / km) +40m 4:40 / km
shoes: Adidas Terrex Speed Pro

Riscaldamento
9 PM

Foot Orienteering 36:04 [3] *** 6.99 km (5:10 / km) +101m 4:49 / km
35c shoes: Adidas Terrex Speed Pro

Jo Notte di recupero - Piccolo Paradiso
Un bel posto per una notturna, peccato che continuavo a sbagliare
11 PM

Stretching 12:40 [0]

Saturday Mar 26, 2022 #

1 PM

Bike 13:25 [1] 4.0 km (17.9 kph)

3 PM

Running warm up/down 15:00 [1] 3.23 km (4:39 / km)
shoes: Saucony Kinvara 12 II

Riscaldamento
4 PM

Esercizi warm up/down 5:00 [1]

Andature

Foot Orienteering race 14:24 [5] ** 4.22 km (3:25 / km) +19m 3:20 / km
11c shoes: Saucony Kinvara 12 II

Trofeo Emilia-Romagna - 3^ prova - Sabbioneta
1°
Gara di sola corsa con qualche scelta. Ne ho sbagliata sicuramente una

Running warm up/down 10:30 [1] 2.0 km (5:15 / km)
shoes: Saucony Kinvara 12 II

Defaticamento
7 PM

Bike 15:29 [1] 3.87 km (15.0 kph) +16m

Friday Mar 25, 2022 #

1 PM

Running warm up/down 10:00 [1] 2.24 km (4:28 / km) +14m 4:20 / km
shoes: Saucony Kinvara 12 II

Riscaldamento
2 PM

Running 15:00 [4] 3.8 km (3:57 / km)
shoes: Saucony Kinvara 12 II

Test VO2max

Running warm up/down 3:33 [1] 0.66 km (5:23 / km) +7m 5:06 / km
shoes: Saucony Kinvara 12 II

Inizio del defaticamento

Foot Orienteering warm up/down 20:05 [2] ** 3.82 km (5:15 / km) +50m 4:56 / km
30c shoes: Saucony Kinvara 12 II

Intervals easy
3 PM

Running warm up/down 3:26 [1] 0.62 km (5:32 / km)
shoes: Saucony Kinvara 12 II

Fine del defaticamento
7 PM

Stretching 23:20 [0]

Thursday Mar 24, 2022 #

10 AM

Running 28:47 [1] 6.03 km (4:46 / km) +34m 4:39 / km
shoes: Saucony Kinvara 12 II

Facile
11 AM

Stretching 23:20 [0]

Wednesday Mar 23, 2022 #

5 PM

Bike 13:36 [1] 3.94 km (17.4 kph)

6 PM

Running warm up/down 16:33 [1] 3.36 km (4:56 / km) +21m 4:47 / km
shoes: Saucony Kinvara 12 II

Riscaldamento

Running intervals 24:55 [4] 6.71 km (3:43 / km)
shoes: Saucony Fastwitch 9

6×1000 r: 2'30"
Avg: 2'58"
Questi sono i primi 5 senza chiodi
Incredibilmente veloce anche se non me lo sentivo molto
7 PM

Running intervals 5:29 [4] 1.27 km (4:19 / km)
shoes: Adidas Distancestar

Recupero + ultimo 1000 con le chiodate

Running warm up/down 5:00 [1] 0.84 km (5:57 / km)
shoes: Adidas Distancestar

Defaticamento con chiodate

Running warm up/down 4:09 [2] 0.89 km (4:40 / km)
shoes: Saucony Kinvara 12 II

Defaticamento con allunghi senza chiodate
8 PM

Bike 16:32 [1] 3.75 km (13.6 kph) +16m

10 PM

Stretching 23:20 [0]

Tuesday Mar 22, 2022 #

8 AM

Running 1:04:16 [2] 12.98 km (4:57 / km) +232m 4:33 / km
shoes: Saucony Kinvara 12 II

BBA con un po' di dislivello
6 PM

Bike 17:30 [1] 4.48 km (15.4 kph) +8m

7 PM

Running warm up/down 19:42 [1] 3.88 km (5:05 / km) +29m 4:54 / km
shoes: Saucony Kinvara 12 II

Riscaldamento

Foot Orienteering 15:07 [3] ** 2.97 km (5:05 / km) +55m 4:40 / km
17c shoes: Saucony Kinvara 12 II

1^ sprint - Villa Spada

Running warm up/down 3:26 [1] 0.8 km (4:17 / km)
shoes: Saucony Kinvara 12 II

Trasferimento

Foot Orienteering 13:05 [3] ** 2.52 km (5:12 / km) +43m 4:47 / km
14c shoes: Saucony Kinvara 12 II

2^ sprint - Croce di Casalecchio
8 PM

Running warm up/down 4:41 [1] 0.99 km (4:44 / km) +9m 4:31 / km
shoes: Saucony Kinvara 12 II

Defaticamento

Bike 20:24 [1] 5.27 km (15.5 kph) +18m

10 PM

Stretching 23:20 [0]

Monday Mar 21, 2022 #

5 PM

Running warm up/down 1:04:26 [1] 12.63 km (5:06 / km) +63m 4:59 / km
shoes: Saucony Kinvara 12 II

Riscaldamento
7 PM

Stretching 15:00 [0]

Esercizi 25:00 [2]

Classico circuito di potenziamento
8 PM

Running warm up/down 25:56 [1] 5.47 km (4:44 / km) +30m 4:37 / km
shoes: Saucony Kinvara 12 II

Defaticamento

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