Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Carocci

In the 7 days ending Apr 18, 2021:

activity

time

miles

Running

5:49:18

46.8

(7:28)

75.31

(4:38)

742

Stretching

2:15:20

Esercizi

1:35:00

Foam roller

1:02:00

Foot Orienteering

30:41

5.1

(6:01)

8.21

(3:44)

122

38c

Total

11:12:19

51.9

83.52

864

38c

[1-5]

7:54:59

2:21

0:00

» now

Sunday Apr 18, 2021 #

9 AM

Running warm up/down 18:01 [1] 3.77 km (4:47 / km) +4m 4:45 / km
shoes: Saucony Kinvara 11 II

Riscaldamento

Foot Orienteering tempo 15:45 [4] *** 4.1 km (3:50 / km) +63m 3:34 / km
19c shoes: Saucony Kinvara 11 II

Sprint camp - Simulazione finale sprint
Da metà mi ha iniziato a far male la pancia

10 AM

Running warm up/down 7:29 [1] 1.16 km (6:27 / km) +3m 6:22 / km
shoes: Saucony Kinvara 11 II

Defaticamento

3 PM

Running warm up/down 20:11 [1] 4.32 km (4:40 / km) +4m 4:39 / km
shoes: Saucony Kinvara 11 II

Riscaldamento

Foot Orienteering tempo 14:56 [4] * 4.11 km (3:38 / km) +59m 3:23 / km
19c shoes: Saucony Kinvara 11 II

Sprint camp - Sprint rerun
Corsa senza carta per sentire di più la sensazione di gara di corsa; battuto il tempo di Ilian della mattina di tre secondi

4 PM

Running warm up/down 19:21 [1] 3.68 km (5:15 / km) +42m 4:58 / km
shoes: Saucony Kinvara 11 II

Defaticamento

7 PM

Stretching 23:20 [0]

Saturday Apr 17, 2021 #

8 AM

Running warm up/down 24:34 [1] 5.11 km (4:48 / km) +20m 4:43 / km
shoes: Saucony Kinvara 11 II

Riscaldamento

9 AM

Running tempo 12:32 [4] 3.6 km (3:29 / km)
shoes: Saucony Kinvara 11 II

Test Raus-Tait

10 AM

Running warm up/down 41:53 [1] 7.97 km (5:15 / km) +44m 5:07 / km
shoes: Saucony Kinvara 11 II

Defaticamento lungo prima con Noce, poi con le girlz e poi con Annarita

1 PM

Stretching 23:20 [0]

Friday Apr 16, 2021 #

5 PM

Running warm up/down 20:13 [1] 3.48 km (5:49 / km) +85m 5:11 / km
shoes: Saucony Kinvara 11 II

Riscaldamento

Running tempo 10:58 [4] 2.82 km (3:53 / km) +85m 3:23 / km
shoes: Saucony Kinvara 11 II

Giro test Mezzolombardo

Running warm up/down 6:30 [1] 1.23 km (5:17 / km) +7m 5:08 / km
shoes: Saucony Kinvara 11 II

Defaticamento

7 PM

Stretching 18:40 [0]

Thursday Apr 15, 2021 #

3 PM

Running warm up/down 23:53 [2] 5.21 km (4:35 / km) +128m 4:05 / km
shoes: Saucony Kinvara 11 II

Riscaldamento

4 PM

Esercizi 35:00 [1]

Andature, esercizi di salto in lungo, circuito di potenziamento

5 PM

Running intervals 21:49 [3] 5.45 km (4:00 / km)
shoes: Saucony Kinvara 11 II

Seguendo Sereni nelle sue ripetute. Io facevo recupero attivo
2×400 + 3×300 + 3×200

Running warm up/down 6:27 [1] 1.34 km (4:49 / km) +29m 4:21 / km
shoes: Saucony Kinvara 11 II

Defaticamento

7 PM

Stretching 23:20 [0]

10 PM

Foam roller 31:00 [0]

Wednesday Apr 14, 2021 #

4 PM

Foam roller 31:00 [0]

7 PM

Esercizi 20:00 [3]

Addominali + plank

Tuesday Apr 13, 2021 #

5 PM

Running warm up/down 21:35 [1] 4.64 km (4:39 / km) +200m 3:50 / km
shoes: Saucony Kinvara 11 II

Riscaldamento

6 PM

Running 2:57 [2] 0.73 km (4:02 / km)
shoes: Saucony Kinvara 11 II

Esercizi di corsa vari

Running 1:14 [2] 0.28 km (4:24 / km)
shoes: Adidas Distancestar

Ostacoli

Esercizi 40:00 [1]

Andature, esercizi con palla medica, tecnica di corsa, esercizi agli ostacoli

7 PM

Running intervals 34:33 [4] 8.23 km (4:12 / km)
shoes: Saucony Kinvara 11 II

1000-1500-2000-1500-1000 r: 3'
Tempi: 3'22"-4'50"-6'31"-4'47"-3'03"

8 PM

Running warm up/down 5:39 [1] 1.12 km (5:03 / km) +19m 4:39 / km
shoes: Saucony Kinvara 11 II

Defaticamento

10 PM

Stretching 23:20 [0]

Monday Apr 12, 2021 #

5 PM

Running 49:29 [2] 11.17 km (4:26 / km) +72m 4:18 / km
shoes: Saucony Kinvara 11 II

Facile-moderato

7 PM

Stretching 23:20 [0]

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