Attackpoint AR - performance and training tools for adventure athletes

Training Log: Carocci

In the last 7 days:

activity	#	time	miles		km		+m
Running	11	4:27:18	33.9	(7:53)	54.55	(4:54)	556
Foot Orienteering	4	3:30:38	20.53	(10:16)	33.04	(6:23)	686	107c
Stretching	7	2:22:00
Bike	4	1:39:19	18.99	(11.5/h)	30.56	(18.5/h)	77
Mountain bike	1	33:52	6.89	(12.2/h)	11.09	(19.6/h)	237
Esercizi	2	30:00
Total	25	13:03:07	80.31		129.24		1556	107c
[1-5]	18	10:41:07

4:25

0:00

Tuesday Apr 23 #

6 PM

Bike 22:45 [1] 7.22 km (19.0 kph) +28m

7 PM

Running warm up/down 17:21 [1] 3.44 km (5:03 / km) +25m 4:52 / km
shoes: Saucony Peregrine 13

Riscaldamento

Foot Orienteering intervals 35:06 [3] *** 7.47 km (4:42 / km) +80m 4:28 / km
45c shoes: Saucony Peregrine 13

9× sprint intervals corti con recupero corto
Bene, niente di troppo tecnico. Cacca durante l'ultimo, non riuscivo più a camminare da quanto mi scappava

8 PM

Running warm up/down 5:19 [1] 1.07 km (4:58 / km)
shoes: Saucony Peregrine 13

Defaticamento

Bike 22:50 [1] 7.19 km (18.9 kph) +9m

11 PM

Stretching 23:20 [0]

Monday Apr 22 #

7 PM

Esercizi 20:00 [1]

Addominali

Running 31:29 [1] 6.66 km (4:44 / km) +32m 4:37 / km
shoes: Saucony Peregrine 13

Facile

10 PM

Stretching 12:40 [0]

Sunday Apr 21 #

8 AM

Bike 28:04 [1] 8.08 km (17.3 kph) +31m

10 AM

Running warm up/down 30:59 [1] 4.69 km (6:36 / km) +80m 6:05 / km
shoes: VJ Irock 3 Pantalla

Riscaldamento posando dei punti

11 AM

Foot Orienteering 1:23:41 [3] *** 11.62 km (7:12 / km) +287m 6:25 / km
30c shoes: VJ Irock 3 Pantalla

Loops - Carrega
Vegetazione che spesso non tornava, tutto verde e grandi errori

12 PM

Running warm up/down 4:08 [1] 0.81 km (5:06 / km)
shoes: VJ Irock 3 Pantalla

Defaticamento

1 PM

Foot Orienteering 1:09:13 [2] *** 8.51 km (8:08 / km) +223m 7:11 / km
13c shoes: VJ Irock 3 Pantalla

Allenamento del pomeriggio posando perché ero stanco

5 PM

Bike 25:40 [1] 8.07 km (18.9 kph) +9m

10 PM

Stretching 23:20 [0]

Saturday Apr 20 #

12 AM

Stretching 23:20 [0]

11 AM

Mountain bike 33:52 [3] 11.09 km (19.6 kph) +237m

Riportando la bici a Francescone

Running 48:32 [2] 10.03 km (4:50 / km) +221m 4:22 / km
shoes: Saucony Endorphin Speed 3

Ritorno a casa di corsa

7 PM

Stretching 23:20 [0]

Friday Apr 19 #

8 PM

Running warm up/down 32:12 [1] 7.03 km (4:35 / km) +14m 4:32 / km
shoes: Saucony Endorphin Speed 3

Riscaldamento

Running race 1:33 [5] 0.6 km (2:35 / km)
shoes: Asics Metaspeed Sky+

Staffetta UISP Castenaso con Noce e Seba - 1^ frazione
Sparata mortale. Avevo il fiato sum collo di quello dietro e non mi sono tenuto per niente

9 PM

Running race 1:34 [5] 0.6 km (2:37 / km)
shoes: Asics Metaspeed Sky+

Staffetta UISP Castenaso - 4^ frazione
Con quello che rimaneva

Running warm up/down 4:23 [1] 0.78 km (5:37 / km)
shoes: Saucony Endorphin Speed 3

Prima parte defaticamento

Running 7:47 [2] 1.84 km (4:14 / km)
shoes: Saucony Endorphin Speed 3

5 allunghi da 100

Running warm up/down 2:08 [1] 0.42 km (5:05 / km)
shoes: Saucony Endorphin Speed 3

Seconda parte defaticamento

Thursday Apr 18 #

12 AM

Stretching 12:40 [0]

12 PM

Running 42:19 [1] 9.18 km (4:37 / km) +34m 4:32 / km
shoes: Saucony Endorphin Speed 3

Facile

1 PM

Esercizi 10:00 [1]

Addominali

5 PM

Running warm up/down 32:20 [1] 6.32 km (5:07 / km) +146m 4:35 / km
shoes: Saucony Peregrine 13

Riscaldamento

6 PM

Running warm up/down 5:14 [1] 1.08 km (4:51 / km) +4m 4:45 / km
shoes: Saucony Peregrine 13

Defaticamento

7 PM

Foot Orienteering 22:38 [3] *** 5.44 km (4:10 / km) +96m 3:49 / km
19c shoes: Saucony Peregrine 13

Percorso unico tra Rizzoli e San Mamolo
Alternato pochi tratti carini ad altri noiosi senza scelte o con tratte lunghissime senza senso. Una sola svista

11 PM

Stretching 23:20 [0]

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