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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Carocci

In the 7 days ending Mar 21:

activity # timemileskm+m
  Running11 3:57:29 31.55(7:32) 50.78(4:41) 524
  Stretching6 2:20:00
  Esercizi2 1:55:00
  Foam roller2 1:02:00
  Foot Orienteering2 33:15 4.78(6:57) 7.7(4:19) 11838c
  Total19 9:47:44 36.34 58.48 64238c
  [1-5]11 6:25:44

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MoTuWeThFrSaSu

Sunday Mar 21 #

10 AM

Running warm up/down 18:11 [1] 3.58 km (5:05 / km) +5m 5:03 / km
shoes: Saucony Kinvara 11 II

Riscaldamento

Foot Orienteering race 15:45 [5] ** 4.3 km (3:40 / km) +30m 3:32 / km
20c shoes: Saucony Kinvara 11 II

2^ Coppa Italia Sprint - Montecchio Maggiore - ME
24° (+2'01")/3° degli italiani (+2'01")
Il ritardo di condizione si è un po' sentito, qualche imprecisione qua e là
11 AM

Running warm up/down 7:49 [1] 1.45 km (5:23 / km) +8m 5:15 / km
shoes: Saucony Kinvara 11 II

Defaticamento
5 PM

Stretching 23:20 [0]

Saturday Mar 20 #

1 PM

Running warm up/down 17:32 [1] 3.21 km (5:28 / km) +47m 5:05 / km
shoes: Inov-8 Terraultra G 260

Riscaldamento
2 PM

Foot Orienteering race 17:30 [5] *** 3.4 km (5:09 / km) +88m 4:33 / km
18c shoes: Inov-8 Terraultra G 260

1^ Coppa Italia Sprint - Lonigo - ME
28° (+3'38")/6° tra gli italiani (+1'02")
Ancora non in formissima fisicamente; ho avuto alcune indecisioni in alcuni punti sulla oltrepassabilità di muri, siepi; lento in discesa; ho perso 20" alla 14 e qualcos'altro alla 17

Running warm up/down 10:53 [1] 1.82 km (5:59 / km) +13m 5:46 / km
shoes: Inov-8 Terraultra G 260

Defaticamento
6 PM

Stretching 23:20 [0]

Friday Mar 19 #

7 PM

Foam roller 31:00 [0]

Thursday Mar 18 #

4 PM

Running 46:51 [1] 10.48 km (4:28 / km) +52m 4:22 / km
shoes: Saucony Kinvara 11 II

Facile leggermente progressivo
7 PM

Stretching 23:20 [0]

Wednesday Mar 17 #

11 AM

Running hills 1:01:53 [2] 12.61 km (4:54 / km) +321m 4:21 / km
shoes: Inov-8 Terraultra G 260

Collinare
2 PM

Stretching 23:20 [0]

7 PM

Foam roller 31:00 [0]

Tuesday Mar 16 #

3 PM

Running warm up/down 13:22 [1] 2.82 km (4:44 / km)
shoes: Saucony Kinvara 11 II

Riscaldamento

Running 7:07 [2] 1.58 km (4:30 / km)
shoes: Saucony Kinvara 11 II

Andature corse e ostacoli

Esercizi 1:00:00 [1]

Andature, esercizi agli ostacoli, giavellotto
4 PM

Running intervals 4:05 [4] 1.61 km (2:32 / km)
shoes: Saucony Kinvara 11 II

5×300
5 PM

Running warm up/down 5:26 [1] 1.07 km (5:05 / km)
shoes: Saucony Kinvara 11 II

Defaticamento
8 PM

Stretching 23:20 [0]

Monday Mar 15 #

3 PM

Running warm up/down 15:01 [1] 3.24 km (4:38 / km)
shoes: Saucony Kinvara 11 II

Riscaldamento

Esercizi 55:00 [1]

Andature; corda; balzi; salto quadruplo
5 PM

Running 24:00 [3] 6.31 km (3:48 / km) +60m 3:38 / km
shoes: Saucony Kinvara 11 II

2×12' fartlek

Running warm up/down 5:19 [1] 1.0 km (5:19 / km) +18m 4:53 / km
shoes: Saucony Kinvara 11 II

Defaticamento
10 PM

Stretching 23:20 [0]

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