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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Carocci

In the 7 days ending Jan 28:

activity # timemileskm+m
  Running15 7:43:54 58.23(7:58) 93.71(4:57) 1510
  Stretching7 2:32:00
  Bike6 2:01:07 23.08(11.4/h) 37.15(18.4/h) 133
  Foot Orienteering3 1:45:01 12.76(8:14) 20.53(5:07) 24764c
  Esercizi1 25:00
  Total27 14:27:02 94.07 151.39 189064c
  [1-5]21 11:55:02

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MoTuWeThFrSaSu

Sunday Jan 28 #

9 AM

Bike 20:53 [1] 6.01 km (17.3 kph) +22m

10 AM

Running long 1:30:42 [2] 13.25 km (6:51 / km) +764m 5:19 / km
shoes: Inov-8 Trail talon 235

Trail collinare con Alessio, Irene e Ricardo. Monte Salvato conquistato, discesa divertente
1 PM

Bike 19:59 [1] 6.19 km (18.6 kph) +13m

6 PM

Stretching 23:20 [0]

Saturday Jan 27 #

9 AM

Running 48:09 [1] 10.27 km (4:41 / km) +39m 4:36 / km
shoes: Brooks Launch 9

Facile
3 PM

Bike 17:35 [1] 5.27 km (18.0 kph) +53m

4 PM

Running 1:01:25 [2] 11.09 km (5:32 / km) +351m 4:47 / km
shoes: Inov-8 Trail talon 235

Facile collinare
5 PM

Stretching 23:20 [0]

Bike 17:01 [1] 5.34 km (18.8 kph) +6m

Friday Jan 26 #

10 AM

Running 30:22 [1] 6.75 km (4:30 / km) +16m 4:27 / km
shoes: Brooks Launch 9

Facile
6 PM

Running warm up/down 33:55 [2] 6.74 km (5:02 / km) +198m 4:23 / km
shoes: Inov-8 Trail talon 235

Riscaldamento

Foot Orienteering 25:12 [3] *** 4.4 km (5:44 / km) +182m 4:45 / km
20c shoes: Inov-8 Trail talon 235

Recupero allenamento tecnico a Villa Ghigi di inizio gennaio. Incredibilmente le fettucce erano ancora tutte al loro posto tranne una. Velocità: medio con il tratto di line-o in mezzo più lento
5: 2"
13: 3"
14: 3"
16: 10"
Tot: 18" = 1,2%
7 PM

Running warm up/down 27:02 [1] 5.76 km (4:42 / km) +15m 4:38 / km
shoes: Inov-8 Trail talon 235

Defaticamento
11 PM

Stretching 23:20 [0]

Thursday Jan 25 #

12 PM

Running 30:02 [1] 6.63 km (4:32 / km) +26m 4:27 / km
shoes: Inov-8 Trail talon 235

Facile
5 PM

Running warm up/down 19:04 [1] 4.21 km (4:32 / km) +6m 4:30 / km
shoes: Inov-8 Trail talon 235

Riscaldamento
6 PM

Foot Orienteering 20:00 [1] ** 3.98 km (5:02 / km) +12m 4:57 / km
12c shoes: Inov-8 Trail talon 235

Riscaldamento tecnico: corridoio + percorso

Foot Orienteering 23:24 [3] ** 5.69 km (4:07 / km) +16m 4:03 / km
32c shoes: Inov-8 Trail talon 235

Jo Notte - Ca' Bura
Tracciato da Nanni con qualche intreccio, ma relativamente facile
7: 2"
10: 4"
11: 10"
13: 3"
14: 2"
17: 2"
21: 2"
24: 3"
Tot: 28" = 2,0%
7 PM

Running warm up/down 12:45 [1] 2.83 km (4:30 / km) +17m 4:22 / km
shoes: Inov-8 Trail talon 235

Defaticamento
8 PM

Stretching 23:20 [0]

Wednesday Jan 24 #

6 PM

Running warm up/down 16:38 [1] 3.56 km (4:40 / km) +23m 4:32 / km
shoes: Brooks Launch 9

Riscaldamento

Running intervals 31:34 [4] 8.67 km (3:38 / km)
shoes: Brooks Launch 9

In teoria 5(400 lento - 1600 medio)
Avg 1600: 5'35"
In pratica durante l'ultimo 1600 (dopo solo 250m) non ho resistito e sono dovuto correre al bagno per cacare. Peccato non finire un lavoro, è sempre fastidioso
7 PM

Running warm up/down 10:23 [1] 2.11 km (4:55 / km)
shoes: Brooks Launch 9

Defaticamento
11 PM

Stretching 23:20 [0]

Tuesday Jan 23 #

6 PM

Bike 22:50 [1] 7.12 km (18.7 kph) +29m

7 PM

Running warm up/down 14:19 [1] 3.06 km (4:41 / km) +27m 4:29 / km
shoes: Inov-8 Trail talon 235

Riscaldamento

Foot Orienteering 36:25 [1] 6.46 km (5:38 / km) +37m 5:29 / km
shoes: Inov-8 Trail talon 235

Lento in carta alla Meridiana. Oggi particolarmente lento perché mi sentivo debole
8 PM

Bike 22:49 [1] 7.22 km (19.0 kph) +10m

Running warm up/down 6:36 [1] 1.4 km (4:43 / km) +5m 4:38 / km
shoes: Inov-8 Trail talon 235

Defaticamento
11 PM

Stretching 23:20 [0]

Monday Jan 22 #

6 PM

Running warm up/down 19:19 [1] 4.44 km (4:21 / km) +23m 4:14 / km
shoes: Brooks Launch 9

Riscaldamento

Esercizi 25:00 [1]

Potenziamento intervallato da allunghi

Running 3:19 [2] 1.08 km (3:04 / km)
shoes: Brooks Launch 9

Allunghi
7 PM

Running warm up/down 8:20 [1] 1.86 km (4:29 / km)
shoes: Brooks Launch 9

Defaticamento
11 PM

Stretching 12:00 [0]

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