// Shared training data for Federico Simondi — Hyrox training hub
// Real data — S26 week (22 - 28 Jun 2026) · Vacanza La Vachette

const RACE = {
  name: 'HYROX ROMA',
  category: 'Doubles Men',
  partner: 'Armando',
  date: new Date('2026-09-24T09:00:00+02:00'),
  city: 'Roma',
  target: 'SUB 60\'',
};

const ATHLETE = {
  name: 'Federico Simondi',
  category: 'Doubles Men Pro',
  height: 195,
  weight: 100,
  hrmax: 177,
  programWeek: 26,
};

// Hyrox stations — PB from Hyrox Verona 2025 Singles (1:17:44 total)
// Run avg Verona: 4:57/km (8 run, tot 39:30) · best 4:39 · worst 5:19
const STATIONS = [
  { code: 'RUN', name: 'Run 1km (avg)', pb: '4:57', unit: 'pace' },
  { code: 'SKI', name: 'SkiErg 1000m', pb: '4:17', unit: 'time' },
  { code: 'SLD-P', name: 'Sled Push 50m', pb: '3:11', unit: 'time' },
  { code: 'SLD-L', name: 'Sled Pull 50m', pb: '3:42', unit: 'time' },
  { code: 'BBJ', name: 'Broad Jump 80m', pb: '4:30', unit: 'time' },
  { code: 'ROW', name: 'Row 1000m', pb: '4:23', unit: 'time' },
  { code: 'FC', name: 'Farmers Carry 200m', pb: '1:43', unit: 'time' },
  { code: 'SLU', name: 'Sandbag Lunges 100m', pb: '4:33', unit: 'time' },
  { code: 'WB', name: 'Wall Balls x100', pb: '5:27', unit: 'time' },
];

// Week archive — completed weeks
const WEEK_ARCHIVE = [
  { id: 'S17', label: 'S17 · 27 APR → 03 MAG', range: '27 APR → 03 MAG 2026', programWeek: 18, days: [
  { day: 'LUN', date: '27', title: 'TEST 5K ROW + SKI Z2 60\' + CR', sub: 'Mattia A · 3 lavori', load: 'MIXED', duration: 165, kind: 'hyrox', done: true, today: false,
    blocks: [
      { code: 'TEST', t: 'Test 5K Row', d: '5000m all-out RowErg', dur: '19\'',
        ref: 'PR attuale: 18:25.0 / 1:50.5/500m (04 feb)',
        expect: 'Obiettivo: sub 18:25 / sub 1:50.5/500m',
        result: 'SALTATO' },
      { code: 'SKI', t: 'Ski Z2 60\' Alta/Bassa Freq', d: '60\' alternando 5\' alta freq / 5\' bassa freq · ripeti SPM scorsa settimana', dur: '60\'',
        ref: 'S16 25/04: 80\' 18.477m 160W EF 1.28 · S16 27/04: 60\' 14.000m 165W EF 1.30',
        expect: 'Target: ~14km, HR ≤135, EF >1.25',
        result: '14.000m · 165W · HR 127 · EF 1.30 · Dec 3.7%' },
      { code: 'CR', t: 'Compromised Run (3 blocchi)', d: 'BLK1: 2×(Sled Push 40m @208kg + Run 500m) · BLK2: 2×(BBJ 60m + Run 500m) · BLK3: 2×(BSU 50 @2×10kg + Run 500m)', dur: '45\'',
        ref: 'Verona: Sled 3:11/50m · BBJ 4:30/80m · Run avg Verona 4:57/km',
        expect: 'Run target: 2:05-2:10/500m · Sled/BBJ @ritmo gara -20/30%',
        result: 'Sled R1 2:13 R2 2:09 · BBJ R1 3:10 R2 3:50 · BSU R1 5:31 R2 5:11 · Run avg 2:27/500m (+18s vs target)' },
    ]
  },
  { day: 'MAR', date: '28', title: 'LUNGO 17.2KM', sub: '17.184km · 99\' · pace 5:45/km', load: 'Z2-Z3', duration: 99, kind: 'run', done: true, today: false,
    blocks: [
      { code: 'RUN', t: 'Run 17,18km', d: '3km @6\'20"/km + 13km @5\'35"/km + 5×100m allunghi', dur: '99\'',
        ref: 'Ultima Run Gabri 23/04: ~16km in 80\' · 14/04: 14.3km in 80\'',
        expect: 'Pace Z2: 5\'35"-6\'20"/km · HR media ~140',
        result: '17.184m · 99\'05" · pace avg 5:45/km · HR avg 129 max 145 · WU 6:11/km · Z2 5:33/km · 5 allunghi 3:55-4:22/km',
        gps: [[45.056372,7.679128],[45.056022,7.680049],[45.055767,7.680983],[45.055572,7.681886],[45.055284,7.682731],[45.055001,7.683618],[45.054632,7.68425],[45.054356,7.684948],[45.053667,7.684719],[45.053006,7.684872],[45.052597,7.685708],[45.051867,7.685664],[45.05111,7.685531],[45.050345,7.68552],[45.04976,7.685093],[45.049238,7.684483],[45.048696,7.68406],[45.048064,7.684289],[45.047437,7.684799],[45.04669,7.68483],[45.04606,7.684539],[45.045498,7.684146],[45.043865,7.681867],[45.043581,7.680977],[45.04324,7.680187],[45.042935,7.679534],[45.042657,7.678976],[45.042149,7.678172],[45.041515,7.677589],[45.040788,7.677135],[45.040053,7.676839],[45.039324,7.676674],[45.038637,7.67665],[45.037936,7.676692],[45.037228,7.676754],[45.036582,7.676841],[45.035897,7.677],[45.035233,7.677359],[45.034525,7.677558],[45.033803,7.67755],[45.033096,7.677268],[45.032462,7.676691],[45.031932,7.676008],[45.031308,7.675308],[45.030751,7.674493],[45.030143,7.67382],[45.029599,7.6733],[45.028868,7.672939],[45.028051,7.672925],[45.027265,7.673116],[45.026486,7.673258],[45.025712,7.673247],[45.025083,7.673606],[45.024315,7.673385],[45.023574,7.673294],[45.022848,7.673348],[45.022045,7.673281],[45.02125,7.673071],[45.020511,7.672898],[45.019747,7.672801],[45.018991,7.672742],[45.018247,7.672653],[45.017992,7.672656],[45.018789,7.672798],[45.019587,7.672882],[45.020348,7.672958],[45.021138,7.673118],[45.021947,7.673318],[45.022698,7.673376],[45.023481,7.67336],[45.024236,7.673413],[45.025009,7.673637],[45.025224,7.674061],[45.025103,7.675111],[45.025062,7.676022],[45.025838,7.676232],[45.02658,7.676536],[45.027323,7.676882],[45.028096,7.677239],[45.028893,7.677579],[45.02962,7.677892],[45.030349,7.67822],[45.031147,7.678478],[45.03189,7.678897],[45.032614,7.679253],[45.033389,7.67955],[45.035032,7.680321],[45.035741,7.680702],[45.036451,7.681078],[45.036985,7.681357],[45.037243,7.680828],[45.037627,7.680241],[45.038337,7.680814],[45.039048,7.6813],[45.039777,7.681559],[45.040473,7.681705],[45.041233,7.682081],[45.041924,7.68255],[45.042586,7.682868],[45.043146,7.683577],[45.043628,7.684426],[45.044021,7.6853],[45.044746,7.68563],[45.045442,7.686202],[45.046323,7.686647],[45.047161,7.68688],[45.047893,7.687004],[45.048721,7.687245],[45.049416,7.687596],[45.050088,7.687975],[45.050779,7.688421],[45.051433,7.688873],[45.052119,7.689264],[45.052836,7.689889],[45.053455,7.690491],[45.054131,7.6911],[45.054883,7.691452],[45.055579,7.691865],[45.056321,7.692274],[45.057064,7.692692],[45.057701,7.693147],[45.058317,7.693854],[45.058938,7.694501],[45.059577,7.695096],[45.060204,7.695709],[45.060851,7.696348],[45.061516,7.697035],[45.062122,7.697661],[45.062782,7.698285],[45.063278,7.698936],[45.063826,7.69973],[45.064345,7.700431],[45.064711,7.701342],[45.065163,7.702409],[45.065571,7.703391],[45.065964,7.704385],[45.066304,7.705396],[45.066661,7.706391],[45.067032,7.707379],[45.067216,7.708365],[45.067559,7.709178],[45.067941,7.710012],[45.068267,7.711034],[45.068516,7.712081],[45.068649,7.713287],[45.068781,7.714375],[45.068918,7.715479],[45.069059,7.716563],[45.069179,7.717741],[45.069311,7.718813],[45.069451,7.719955],[45.070079,7.720046],[45.070832,7.719748],[45.070703,7.718686],[45.070528,7.71764],[45.07036,7.716616],[45.070188,7.715556],[45.069982,7.714489],[45.069814,7.713383],[45.069644,7.712356],[45.069483,7.711295],[45.069316,7.710177],[45.069172,7.709098],[45.068708,7.708087],[45.06868,7.707089],[45.068399,7.705955],[45.068067,7.70498],[45.067748,7.704082],[45.067438,7.703047],[45.067066,7.702066],[45.066654,7.701104],[45.066244,7.700169],[45.065763,7.699206],[45.065379,7.698651],[45.064863,7.69777],[45.064263,7.697041],[45.063711,7.696372],[45.063185,7.695647],[45.062588,7.694835],[45.061944,7.694122],[45.061306,7.693413],[45.060686,7.692689],[45.059979,7.692074],[45.059303,7.691525],[45.058582,7.690992],[45.058129,7.690271],[45.057532,7.689526],[45.056926,7.688962],[45.056641,7.688094],[45.056704,7.687056],[45.057078,7.686537],[45.056411,7.685969],[45.055737,7.685511],[45.055009,7.684984],[45.054943,7.684301],[45.054948,7.683967],[45.055419,7.68268],[45.055553,7.682175],[45.055314,7.682755],[45.055047,7.68354],[45.055112,7.683532],[45.055493,7.682346],[45.055568,7.681921],[45.055136,7.683247],[45.055135,7.683326],[45.055494,7.682306],[45.055638,7.681897]] },
    ]
  },
  { day: 'MER', date: '29', title: 'SKI 4×750M + ROW Z2 60\'', sub: 'Mattia C · 2 lavori', load: 'Z3+Z2', duration: 78, kind: 'hyrox', done: true, today: true,
    blocks: [
      { code: 'SKI', t: 'Ski 4×750m', d: '4×750m @1:50-1:55/500m r.2\' · pace costante, negative split', dur: '18\'',
        ref: 'Ultimo ski intervalli: 10×2\' @1:48.3 275W (25/03) · 5×5\' @1:52.5 246W (20/03)',
        expect: 'Target: 1:50-1:55 costante, HR end <165',
        result: '3000m · 247W avg · 1:52.3/500m · R1 1:54.5/233W → R4 1:50.0/263W · EF 1.72 · HR drift +6.5%' },
      { code: 'ROW', t: 'Row Z2 60\' Alta/Bassa Freq', d: '60\' alternando 5\'@24-26spm / 5\'@18-20spm', dur: '60\'',
        ref: 'S16 26/04: 30\' 7.057m · S14 11/04: 75\' 17.845m EF 1.45 Dec 3.1%',
        expect: 'Target: ~14km, HR ≤135, EF >1.40',
        result: '13.794m · 158W · HR 113 · EF 1.40 → 1.30 · Dec -11.9% · fade -18% post ski' },
    ]
  },
  { day: 'GIO', date: '30', title: 'RIPETUTE SALITA + PESI MAV', sub: 'Ripetute salita + Back Squat 95kg + Strict Press 55kg', load: 'HEAVY', duration: 89, kind: 'strength', done: true,
    blocks: [
      { code: 'RUN', t: 'Ripetute salita', d: 'WU 2.4km + 10×~85m salita · rec camminato', dur: '40\'',
        ref: 'Ultima Ruffini 16/04: 5.125km in 30:39 · 200m avg 3:22-3:51/km',
        expect: 'Intervalli salita, target specifico da',
        result: '4.368km · 39\'57" · WU 2.411km 18\'18" · 10 ripetute 85-97m · pace sprint 3:38-4:01/km · HR 121/135' },
      { code: 'BSQ', t: 'Back Squat MAV', d: '4×4 @75% (79kg) · 3×3 @80% (84kg) · 2×2 @85% (89kg) · 1×1 @90% (95kg) · Tempo: 2" neg 1" buca 1" pos', dur: '35\'',
        ref: '1RM: 105kg · S15: 4×3@76 + 4×2@84 + 3×2@87 · S14: 4×5@60kg',
        expect: 'MAV: ramping autoregolato, fermarsi quando la velocità cala',
        result: '5×65 · 5×65 · 5×70 · 3×72.5 · 3×72.5 · 3×77.5 · 1×82.5 · 1×90 · 1×95kg' },
      { code: 'SP', t: 'Strict Press MAV', d: '4×4 @75% (52.5kg) · 3×3 @80% (56kg) · 2×2 @85% (60kg) · 1×1 @90% (63kg)', dur: '25\'',
        ref: '1RM: 70kg · S13: 5×3@50 + 4×3@52.5 + 3×2@55',
        expect: 'MAV: stessa logica squat',
        result: '3×50 · 3×55 · 3×55 · 3×55 · 2×55kg' },
    ]
  },
  { day: 'VEN', date: '01', title: 'COMPROMISED RUN', sub: 'Mattia E · MTB straordinaria', load: 'CR', duration: 148, kind: 'hyrox', done: true,
    blocks: [
      { code: 'MTB', t: 'Mountain Bike 25.2km', d: '25.154km · 1h43\' · 483m D+ · HR avg 133 max 172', dur: '103\'',
        result: '25.154km · 1:43:00 · 483m D+ · 14.6km/h avg',
        gps: [[44.696237,7.896003],[44.698151,7.895039],[44.699069,7.894012],[44.700379,7.891405],[44.701651,7.890826],[44.70252,7.89019],[44.701162,7.886667],[44.701153,7.88479],[44.703074,7.882383],[44.704757,7.880847],[44.706387,7.87919],[44.706672,7.877615],[44.706703,7.876168],[44.707839,7.874749],[44.709147,7.875212],[44.709928,7.874133],[44.711662,7.872984],[44.71225,7.873552],[44.711905,7.874247],[44.711566,7.874818],[44.711409,7.875448],[44.711204,7.875942],[44.711089,7.876495],[44.711438,7.876841],[44.711915,7.876839],[44.71235,7.876936],[44.712782,7.876918],[44.713309,7.877144],[44.713824,7.877373],[44.714197,7.877918],[44.714565,7.878554],[44.714874,7.879196],[44.715236,7.879725],[44.715726,7.879901],[44.716208,7.880175],[44.716549,7.880562],[44.716931,7.880865],[44.717327,7.881488],[44.717613,7.882095],[44.717922,7.882563],[44.718342,7.882893],[44.718709,7.883287],[44.71917,7.88399],[44.71963,7.8835],[44.719699,7.882834],[44.719818,7.88219],[44.720115,7.881681],[44.720454,7.88121],[44.721054,7.880897],[44.722264,7.881125],[44.722905,7.880833],[44.724333,7.879907],[44.72688,7.87854],[44.729756,7.877715],[44.731427,7.877089],[44.732616,7.877225],[44.733478,7.878322],[44.733921,7.878544],[44.734254,7.878863],[44.734414,7.879358],[44.734446,7.879889],[44.734479,7.880352],[44.734638,7.880732],[44.734803,7.880832],[44.735422,7.880602],[44.736407,7.880709],[44.736872,7.880309],[44.737167,7.879112],[44.737643,7.878701],[44.737987,7.878432],[44.738283,7.878185],[44.738676,7.878117],[44.739354,7.878068],[44.741014,7.877082],[44.741273,7.876313],[44.741428,7.875176],[44.742459,7.874123],[44.742712,7.873537],[44.742291,7.872578],[44.742299,7.871857],[44.74258,7.8715],[44.743288,7.87127],[44.743686,7.871143],[44.743733,7.871197],[44.744124,7.871355],[44.744909,7.870734],[44.746168,7.870007],[44.747323,7.868706],[44.74787,7.867096],[44.748189,7.86569],[44.747912,7.864767],[44.746942,7.863538],[44.747285,7.861766],[44.747217,7.860737],[44.746397,7.860895],[44.745563,7.862165],[44.744661,7.862722],[44.743799,7.862523],[44.744814,7.861018],[44.745785,7.859102],[44.746658,7.85731],[44.748203,7.855545],[44.749747,7.853838],[44.750944,7.85178],[44.751474,7.850147],[44.75012,7.849259],[44.749387,7.848816],[44.748071,7.848],[44.74691,7.847793],[44.746299,7.84852],[44.745678,7.849016],[44.745016,7.849665],[44.744617,7.850278],[44.7441,7.851378],[44.743858,7.852189],[44.743575,7.852761],[44.743338,7.853126],[44.743159,7.85315],[44.742861,7.853253],[44.742545,7.853305],[44.742165,7.853214],[44.741546,7.853325],[44.741318,7.85353],[44.741301,7.854087],[44.740876,7.854299],[44.74035,7.854508],[44.740102,7.854671],[44.740092,7.85467],[44.740039,7.854675],[44.739078,7.855178],[44.738491,7.85624],[44.737966,7.856876],[44.737687,7.857292],[44.736268,7.857817],[44.73612,7.858799],[44.736012,7.859441],[44.736031,7.860672],[44.736898,7.862023],[44.738324,7.862832],[44.739626,7.863768],[44.740122,7.86455],[44.739559,7.865932],[44.740304,7.867022],[44.738995,7.868718],[44.738042,7.869722],[44.736976,7.87107],[44.735506,7.873547],[44.734447,7.874825],[44.732536,7.876754],[44.731561,7.87704],[44.732084,7.879175],[44.732143,7.881994],[44.732592,7.884227],[44.73222,7.885792],[44.731613,7.886867],[44.730955,7.887737],[44.73035,7.888574],[44.729829,7.889933],[44.72804,7.891838],[44.726322,7.891712],[44.725402,7.892528],[44.726555,7.894615],[44.727713,7.896935],[44.728462,7.898609],[44.728745,7.899407],[44.72864,7.901147],[44.725567,7.902081],[44.722809,7.902818],[44.721677,7.906149],[44.718606,7.908974],[44.717558,7.910187],[44.716095,7.908659],[44.715089,7.906831],[44.714672,7.905628],[44.714393,7.90439],[44.713935,7.903296],[44.714014,7.901966],[44.714326,7.900025],[44.714976,7.898786],[44.715219,7.898123],[44.714721,7.897786],[44.714418,7.898536],[44.713972,7.899071],[44.713363,7.898592],[44.712773,7.898081],[44.712236,7.897763],[44.711799,7.897365],[44.711338,7.897395],[44.71094,7.898255],[44.710481,7.899105],[44.710048,7.899832],[44.709525,7.899858],[44.708075,7.899643],[44.706403,7.898064],[44.705429,7.896564],[44.705094,7.897183],[44.703591,7.894589],[44.702892,7.892995],[44.702525,7.890251],[44.700443,7.891119],[44.69843,7.89484],[44.696374,7.89593],[44.696618,7.89476],[44.697462,7.894083],[44.697385,7.893933]] },
      { code: 'CR', t: 'Compromised Run', d: '2× (40m Sled Pull @gara+20% + Run 500m) / 2× (75 WB @gara+20% + Run 500m) / 2× (125m FC @gara+20% + Run 500m)', dur: '45\'',
        ref: 'CR lunedì: 45:45 totale · Run 2:21-2:30/500m',
        expect: 'Run target: 2:05-2:10/500m · focus tecnica corsa post-stazione',
        result: 'SALTATO' },
    ]
  },
  { day: 'SAB', date: '02', title: 'TAPIS SALITA + DEFA ROW', sub: 'Tapis inclinato + Row defaticamento', load: 'Z2', duration: 55, kind: 'run', done: true,
    blocks: [
      { code: 'RUN', t: 'Run Salita 25\'', d: '25\' @144bpm salita 8% · treadmill a casa', dur: '25\'',
        ref: '25/04: Tapis Salita 4.3km · 36\'49" · 8:31/km · HR 119/149',
        expect: 'HR costante 144bpm, focus economia in salita',
        result: 'SALTATO' },
      { code: 'ROW', t: 'Defaticamento Row 20\'', d: '20\' vogatore easy pace', dur: '20\'',
        ref: '',
        expect: 'Recupero attivo, HR <120',
        result: 'SALTATO' },
    ]
  },
  { day: 'DOM', date: '03', title: 'LUNGO 9.8KM', sub: '~9.8km · 61\' · outdoor + Row + Ski', load: 'Z2-Z4', duration: 148, kind: 'run', done: true,
    blocks: [
      { code: 'SKI', t: 'Ski Z2 60\' alta/bassa freq', d: '14.249m · 174W · 2:06.3/500m · DF 51 · 34spm · EF 1.36 · Dec +6.6%', dur: '60\'',
        result: '14.249m · 174W · HR127/135 · EF 1.36 · Dec +6.6%' },
      { code: 'ROW', t: 'Row 5×500m r.1\'30"', d: '2.778m · 283W avg · 1:47.3/500m · DF 90 · negative split 264→302W', dur: '17\'',
        result: 'R1 1:49.9 264W · R2 1:48.1 277W · R3 1:47.4 283W · R4 1:46.1 293W · R5 1:45.0 302W · HR125/146' },
      { code: 'ROW', t: 'Row Z2 10\' WU', d: '2.202m · 138W · 2:16.2/500m · DF 90', dur: '10\'',
        result: '2.202m · 138W · HR103/114' },
      { code: 'RUN', t: 'Run 9,8km', d: '2km @6\'30"/km + 7km @5\'40"/km + 8×100m allunghi', dur: '61\'',
        ref: 'Ultima Run Gabri 23/04: ~16km · 18/04: ~14km',
        expect: 'Pace Z2: 5\'40"-6\'30"/km · volume ridotto vs martedì',
        result: 'SALTATO' },
    ]
  },
  ]},
  { id: 'S18', label: 'S18 · 04 MAG → 10 MAG', range: '04 MAG → 10 MAG 2026', programWeek: 19, days: [
  { day: 'LUN', date: '04', title: 'ROW Z2 65\' + PESI', sub: 'Mattia · Row ✓ + BSQ/SP ✓', load: 'HEAVY', duration: 117, kind: 'hyrox', done: true,
    blocks: [
      { code: 'ROW', t: 'Row Z2 65\' alta/bassa freq', d: '65\' alternando 5\'@24-26spm / 5\'@18-20spm', dur: '65\'',
        ref: 'S17 29/04: 60\' 13.794m 158W EF 1.40→1.30 Dec -11.9%',
        expect: 'Target: ~15km, HR ≤135, EF >1.35',
        result: '15,589m · 182W · 2:04.4/500m · HR 117/129 · EF 1.59→1.51 · Dec +5.0% · DF 89 · BF 193.8W vs AF 175.8W' },
      { code: 'BSQ', t: 'Back Squat MAV', d: '4×4 @77.5% (81.5kg) · 3×3 @82.5% (86.5kg) · 2×2 @87.5% (92kg) · 1×1 @92.5% (97kg) · Tempo: 2" neg 1" buca 1" pos', dur: '30\'',
        ref: '1RM: 105kg · S17: 5×65 · 5×65 · 5×70 · 3×72.5 · 3×72.5 · 3×77.5 · 1×82.5 · 1×90 · 1×95kg',
        expect: 'MAV: ramping autoregolato, fermarsi quando velocità cala',
        result: '5×62.5 · 5×67.5 · 5×72.5 · 5×77.5 · 3×82.5 · 3×82.5 · 3×87.5 · 1×87.5 · 1×92.5 · 1×100kg' },
      { code: 'SP', t: 'Strict Press MAV', d: '4×4 @77.5% (54.5kg) · 3×3 @82.5% (57.5kg) · 2×2 @87.5% (61.5kg) · 1×1 @92.5% (65kg)', dur: '22\'',
        ref: '1RM: 70kg · S17: 3×50 · 3×55 · 3×55 · 3×55 · 2×55kg',
        expect: 'MAV: stessa logica squat',
        result: '5×40 · 2×50 · 2×57.5 · 3×55 · 3×55 · 3×55' },
    ]
  },
  { day: 'MAR', date: '05', title: 'SKI 5×750M + RUN 12KM + CR #1', sub: 'Mattia ski ✓ + 12km ✓ + CR', load: 'Z2-Z4', duration: 148, kind: 'hyrox', done: true,
    blocks: [
      { code: 'SKI', t: 'Ski 5×750m r.2\'', d: '5×750m @1:48-1:53/500m · r.2\'', dur: '25\'',
        ref: 'S17 29/04: 4×750m 247W 1:52.3/500m · R1 1:54.5→R4 1:50.0 · EF 1.72',
        expect: 'Target: 1:48-1:53 costante, negative split',
        result: '3750m · 260W avg · 1:50.4/500m · HR 135/162 · EF 1.93 · Neg split 244→277W (+33W) · Dec +1.2%' },
      { code: 'RUN', t: 'Tapis 12.4km · ~78\'', d: '2km risc + 10km @5\'30"/km + 8×100m allunghi r.40"', dur: '78\'',
        ref: 'S17 28/04: 17.184km 99\' pace 5:45/km HR 129/145',
        expect: 'Pace Z2: 5\'30"/km · 12km totali · ~78\'',
        result: '12.42km · 72\'50" · TAPIS · 5:52/km avg · WU 2km @7:38 + 10km @5:30 · HR 135/156 · Dec +4.2%' },
      { code: 'CR', t: 'Compromised Run #1', d: '2×(Sled Push 25m @gara+30% + Run 750m) / 2×(BBJ 40m + Run 750m) / 2×(Lunges 50m @gara+30% + Run 750m) · r.1\' set, 2\' round', dur: '45\'',
        ref: 'S17 27/04: CR 45:45 · Run 2:21-2:30/500m',
        expect: 'Run: ritmo gara -20/30s/km · HR Z4/Z5 pre-corsa · focus tecnica',
        result: 'SALTATO' },
    ]
  },
  { day: 'MER', date: '06', title: 'ROW 8×500M + SKI Z2 65\' + RUFFINI', sub: 'Mattia + Ruffini h18:30', load: 'Z3+Z2', duration: 173, kind: 'hyrox', done: true,
    blocks: [
      { code: 'ROW', t: 'Row 8×500m r.1\'30"', d: '8×500m @1:42-1:47/500m · drive gambe forte, finish pulito', dur: '30\'',
        ref: 'S17 03/05: 5×500m 283W avg 1:47.3/500m · EF 2.24→2.32 · Dec -2.6%',
        expect: 'Target: 1:42-1:47 costante, pace solida per 8 rep',
        result: '4.561m · 304W avg · 1:44.8/500m · HR 145/154 · EF 2.10→2.09 · Dec +0.8% · DF 88 · Neg split 283→322W (+13.7%)' },
      { code: 'SKI', t: 'Ski Z2 65\' alta/bassa freq', d: '65\' alternando 5\' alta freq / 5\' bassa freq · ripeti SPM scorsa sett (AF ~39-44 / BF ~26-27)', dur: '65\'',
        ref: 'S17 03/05: 60\' 14.249m 174W EF 1.36 Dec +6.6% · S17 27/04: 60\' 14.000m 165W EF 1.30',
        expect: 'Target: ~15km, HR ≤135, EF >1.30',
        result: 'SALTATO' },
      { code: 'RUN', t: 'Run Ruffini · h18:30', d: 'Sessione Ruffini con', dur: '35\'',
        ref: 'S17 30/04: Ruffini 4.368km 39\'57" · 10 ripetute 85-97m salita',
        expect: 'Sessione, Parco Ruffini',
        result: '7.470km · 39\'34" · PISTA 5×1000m r.200m jog · 4:49/km work (R1 4:34 → R2-R5 4:53) · HR 135/148 · cad 94' },
    ]
  },
  { day: 'GIO', date: '07', title: 'RUN 8KM + BIKE + CR #2', sub: 'Run 8km + Assault Bike + CR', load: 'HEAVY', duration: 118, kind: 'hyrox', done: true,
    blocks: [
      { code: 'RUN', t: 'Run 8km · ~48\'', d: '3km risc + 5km @5\'50"/km', dur: '48\'',
        ref: 'S17 28/04: 17.184km pace 5:45/km · S17 30/04: 4.368km ripetute salita',
        expect: 'Pace Z2: 5\'50"/km · 8km totali · ~48\'',
        result: '7.041km · 44\'59" · TAPIS · modificata 7km da Gabri · WU 2km @7:58 + 5km @5:46/km · HR 119/139 · cad 86' },
      { code: 'BIKE', t: 'Assault Bike 3×(8×20"/10")', d: '3 sets · 8 rounds: 20" @90% effort / 10" rest · 4\' rest tra set', dur: '25\'',
        expect: 'Max effort ogni 20", recupero completo tra set',
        result: '30\'30" · HR 113/144 · 347cal · ultimo set (3°): 60 cal' },
      { code: 'CR', t: 'Compromised Run #2', d: '2×(Sled Pull 25m @gara+20% + Run 750m) / 2×(WB 50 @gara+20% + Run 750m) / 2×(FC 100m @gara+20% + Run 750m) · r.1\' set, 2\' round', dur: '45\'',
        ref: 'MAR CR #1: stesse distanze run 750m',
        expect: 'Run: ritmo gara -20/30s/km · focus tecnica corsa post-stazione',
        result: 'Versione modificata con bike al posto della corsa · 19\'55" · HR 126/160 · 276cal' },
    ]
  },
  { day: 'VEN', date: '08', title: 'TEST 5K ROW', sub: 'Test 5K al posto del Mixed Erg', load: 'Z4-Z5', duration: 33, kind: 'hyrox', done: true,
    blocks: [
      { code: 'TEST', t: 'Test 5K Row', d: '5000m all-out RowErg', dur: '18\'',
        ref: '04 FEB: 18:25.0 · 259W · 1:50.5/500m · HR 155/167',
        expect: 'Target: sub-18:00',
        result: '17:52.0 · 284W · 1:47.2/500m · HR 161/168 · DF 92 · PR (-33s) · pacing 288→282→285W' },
    ]
  },
  { day: 'SAB', date: '09', title: 'MOBILITÀ + ALLUNGHI PRE-GARA', sub: 'Pre-gara Tuttadritta', load: 'EASY', duration: 45, kind: 'run', done: true,
    blocks: [
      { code: 'RUN', t: 'Mobilità + Allunghi pre-gara · ~45\'', d: 'Mobilità + 5\' walk + 25\' risc blando + 8×100m allunghi r.40"', dur: '45\'',
        expect: 'Pre-gara: attivazione leggera, zero fatica residua',
        result: 'Fatta' },
    ]
  },
  { day: 'DOM', date: '10', title: 'GARA TUTTADRITTA 10KM', sub: 'Torino · Pz. Solferino → Stupinigi · ore 9:00', load: 'RACE', duration: 50, kind: 'run', done: true,
    blocks: [
      { code: 'RACE', t: 'Tuttadritta di Torino 10km', d: '10km linea retta · Pz. Solferino → Palazzina di Caccia di Stupinigi · partenza ore 9:00', dur: '~50\'',
        ref: 'S17 28/04: 17.184km pace 5:45/km · S17 30/04: 5km ripetute salita',
        expect: 'Gara ufficiale 10km · tra le più veloci d\'Europa · percorso tutto dritto',
        result: 'Saltata — pioggia' },
    ]
  },
  ]},
  { id: 'S20', label: 'S20 · 11 MAG → 17 MAG', range: '11 MAG → 17 MAG 2026', programWeek: 20, days: [
  { day: 'LUN', date: '11', title: 'ROW LT + BIKE Easy 50\'', sub: 'Mattia A + Gabri bike', load: 'Z4+Z1', duration: 82, kind: 'hyrox', done: true, today: false,
    blocks: [
      { code: 'ROW', t: 'Row Lactate Threshold', d: '4 Rounds: 2×(30" Sprint + 3\'30" @1:52.2/500m) · sprint a split costante, 3\'30" con HR >85% HRmax (>146bpm)', dur: '35\'',
        ref: 'S19 06/05: 8×500m 304W 1:44.8/500m · 5K PR 17:52.0 1:47.2/500m',
        expect: 'Sprint: ~1:40-1:43/500m costante · Base: 1:52.2/500m (5K+5s) · HR base >146 · ultimo round = check',
        result: '8.582m · 32\' · 250W avg · HR 154/168 · Sprint 324W 1:42.0/500m · Base 241W 1:52-1:54 · EF 1.69→1.45 · Dec 13.9%' },
      { code: 'BIKE', t: 'Bike Easy 50\'', d: '50\' @110-120bpm · 90rpm · sostitutiva della corsa per problemini', dur: '50\'',
        ref: 'Gabri: bike al posto della run',
        expect: 'HR 110-120bpm · cadenza 90rpm · Z1-Z2',
        result: '27.701km · 50\' · 223W avg · 33.2km/h · HR 115/129 · 89rpm · 747cal · EF 1.93 · Dec 9.1%' },
    ]
  },
  { day: 'MAR', date: '12', title: 'SKI Z2 45\' + CR #1', sub: 'Mattia A · 2 lavori', load: 'Z2+Z4', duration: 95, kind: 'hyrox', done: true,
    blocks: [
      { code: 'SKI', t: 'Ski Z2 45\' deload', d: '45\' SkiErg Z2 · alterna 5\' sciata corta (nasale) / 5\' sciata lunga · ripeti SPM S19', dur: '45\'',
        ref: 'S19 03/05: 60\' 14.249m 174W EF 1.36 · S19 05/05: 3750m 260W intervalli',
        expect: 'Deload: HR ≤130, EF >1.25, respirazione nasale nei tratti corti',
        result: '10.347m · 45\' · 158W · 2:10/500m · HR 128/137 · EF 1.32→1.27 · Dec 4.2%' },
      { code: 'CR', t: 'Compromised Run #1', d: '2×(Sled Pull 25m @gara+20% + Run 1000m) / 2×(WB 50 @gara+20% + Run 1000m) / 2×(FC 100m @gara+20% + Run 1000m) · r.1\' set, 2\' round', dur: '50\'',
        ref: 'S19 07/05: CR mod bike 19\'55" · S17 27/04: CR 45:45',
        expect: 'Run 1000m @ritmo gara -20/30s/km · HR Z4/Z5 pre-corsa · tecnica > velocità',
        result: '49\' · Pull 1:51-1:52 @164kg · WB 2:31-2:54 @9kg (25-13-12 / 13-12-13-12) · FC 1:12-1:15 @2×24kg · Run 6×1000m @4:30/km tapis · HR 136→155 run · max 160' },
    ]
  },
  { day: 'MER', date: '13', title: 'BIKE VO2MAX + CR #2 + RUN 10KM', sub: 'Mattia · Rønnestad + CR + Easy 10km', load: 'Z5+Z2', duration: 130, kind: 'hyrox', done: true,
    blocks: [
      { code: 'BIKE', t: 'Assault Bike VO2max Rønnestad 30/15', d: '2 Rounds: 10×(30" @110% max watt 20\' + 15" rec attivo) · HR >155 (>90% HRmax) dal 4°-5° intervallo', dur: '20\'',
        ref: 'S19 07/05: Tabata 3×(8×20"/10") 347cal · ultimo set 60cal',
        expect: 'HR >90% HRmax dal 4-5° intervallo · rec 15" attivo, non passivo',
        result: '19\'49" · 2 Rounds 7:15 · rest 4\'30" · R1: 4473.1m 488W avg 622W max 44.6km/h 72rpm 113.4cal · R2: 4368.8m 470W avg 622W max 43.7km/h 70rpm 109.6cal · HR R1 140/156 R2 148/161 · 297cal tot' },
      { code: 'CR', t: 'Compromised Bike #2', d: '2×(Sled Push 25m @208kg + Bike 2000m) / 2×(BBJ 40m + Bike 2000m) / 2×(Box Step Up 50m @2×12kg + Bike 2000m) · r.1\' set, 2\' round', dur: '50\'',
        ref: 'MAR CR #1: Pull 1:51 · WB 2:42 · FC 1:13 · Run 4:30/km',
        expect: 'Bike 2000m invece di Run 1000m · Box Step Up invece di Lunges',
        result: '44\'16" · Bike 2000m ×6 · Push 208kg easy · BBJ 40m · Box Step Up 2×12kg (sost. Lunges) · HR 120/148 · 555cal' },
      { code: 'RUN', t: 'Easy 10km · ~60\'', d: '2km risc + 8km @5\'40"/km', dur: '60\'',
        ref: 'S19 05/05: 12.42km 72\'50" 5:52/km · S19 08/05: 7.041km tapis easy',
        expect: '10km totali · 8km @5:40/km · HR Z2',
        result: '10.092km · 59\'47" · 5:49/km avg · WU 2km 6:47/km · 8km @5:33/km · HR 126/139 · 90spm · 913cal',
        gps: [[45.059725,7.670251],[45.059445,7.670031],[45.05913,7.669799],[45.058784,7.669578],[45.058453,7.669379],[45.058124,7.669116],[45.057804,7.668901],[45.057557,7.668477],[45.057184,7.668232],[45.056859,7.668185],[45.056544,7.66796],[45.05623,7.667746],[45.055887,7.667484],[45.055557,7.667241],[45.055254,7.666987],[45.054955,7.666634],[45.054617,7.666368],[45.054316,7.666042],[45.054017,7.665737],[45.053738,7.665387],[45.053425,7.665042],[45.053166,7.66478],[45.052883,7.664448],[45.0526,7.664104],[45.052311,7.663749],[45.05207,7.663371],[45.051841,7.663107],[45.051663,7.662955],[45.051336,7.662713],[45.051041,7.662354],[45.050737,7.662037],[45.05047,7.661759],[45.050213,7.66135],[45.049891,7.661093],[45.049599,7.66079],[45.0493,7.660394],[45.049046,7.660103],[45.049108,7.659791],[45.049263,7.659321],[45.04887,7.659173],[45.048518,7.658888],[45.04821,7.658571],[45.048133,7.658192],[45.048308,7.657694],[45.04851,7.657199],[45.048677,7.656696],[45.048851,7.656157],[45.048993,7.655656],[45.049173,7.655113],[45.049365,7.6546],[45.049538,7.654064],[45.049104,7.653691],[45.048694,7.653379],[45.048289,7.653091],[45.04789,7.652815],[45.047472,7.6525],[45.047064,7.65222],[45.04666,7.651951],[45.046277,7.651635],[45.045862,7.65138],[45.04547,7.651111],[45.045062,7.650806],[45.04468,7.650517],[45.044261,7.650219],[45.043847,7.64992],[45.043425,7.649976],[45.04322,7.650568],[45.043024,7.651135],[45.042867,7.651734],[45.042696,7.652303],[45.042525,7.652896],[45.042338,7.653449],[45.042164,7.654037],[45.042346,7.654502],[45.042767,7.654799],[45.043157,7.65506],[45.043558,7.655356],[45.043961,7.655608],[45.04434,7.655886],[45.04476,7.656192],[45.045181,7.65645],[45.045593,7.656731],[45.046,7.657047],[45.046426,7.657329],[45.046845,7.657624],[45.047247,7.657878],[45.047646,7.658184],[45.048061,7.65835],[45.04828,7.657774],[45.048491,7.657188],[45.048656,7.656613],[45.048865,7.656057],[45.049102,7.655454],[45.049269,7.654884],[45.049458,7.654287],[45.049347,7.65384],[45.04891,7.653525],[45.048518,7.653253],[45.048097,7.652964],[45.047711,7.65267],[45.047297,7.652378],[45.046857,7.652066],[45.046441,7.651778],[45.046024,7.65148],[45.045622,7.651187],[45.045211,7.65089],[45.044809,7.6506],[45.0444,7.650262],[45.04397,7.649978],[45.043499,7.649881],[45.043272,7.650443],[45.043082,7.65105],[45.042941,7.651637],[45.042784,7.652208],[45.042602,7.652806],[45.042398,7.653369],[45.042185,7.653957],[45.042286,7.654457],[45.042707,7.654767],[45.043126,7.655044],[45.043529,7.655324],[45.043964,7.655625],[45.044385,7.655933],[45.044798,7.656202],[45.0452,7.656489],[45.045627,7.656784],[45.046047,7.65708],[45.046467,7.657357],[45.046872,7.657649],[45.047281,7.657947],[45.047715,7.65823],[45.048152,7.658157],[45.048351,7.657606],[45.048553,7.657023],[45.048763,7.656444],[45.048946,7.655876],[45.049162,7.655292],[45.04934,7.65469],[45.049559,7.65411],[45.04916,7.653709],[45.048737,7.653416],[45.048317,7.653109],[45.04793,7.652831],[45.047543,7.652547],[45.047151,7.652289],[45.046745,7.651992],[45.046334,7.65171],[45.045904,7.651376],[45.045507,7.651134],[45.045098,7.650808],[45.044688,7.650529],[45.044297,7.650223],[45.04385,7.64992],[45.043411,7.650007],[45.043208,7.650605],[45.043029,7.65119],[45.042883,7.651775],[45.042723,7.652332],[45.042544,7.652894],[45.04235,7.653491],[45.042176,7.654108],[45.042395,7.654556],[45.042813,7.654827],[45.043222,7.655107],[45.043617,7.655407],[45.044034,7.655688],[45.044433,7.655955],[45.044854,7.656248],[45.045255,7.656502],[45.045677,7.656799],[45.046091,7.657078],[45.0465,7.65738],[45.04692,7.657679],[45.047326,7.657961],[45.047762,7.658227],[45.048156,7.658105],[45.048364,7.657559],[45.048573,7.656991],[45.048768,7.65642],[45.048956,7.65587],[45.04916,7.655323],[45.049345,7.654705],[45.049523,7.654147],[45.049213,7.653751],[45.0488,7.653444],[45.048383,7.653182],[45.047963,7.652877],[45.047553,7.652572],[45.047121,7.652257],[45.046703,7.651968],[45.046298,7.651685],[45.045911,7.651398],[45.045494,7.651098],[45.04508,7.650804],[45.044657,7.650507],[45.044262,7.650195],[45.043854,7.649936],[45.043413,7.649993],[45.043182,7.650535],[45.042999,7.651115],[45.042814,7.651701],[45.042611,7.652257],[45.042378,7.652855],[45.042191,7.653389],[45.042021,7.653966],[45.041658,7.654094],[45.041358,7.653908],[45.041756,7.65417],[45.04184,7.654155]] },
    ]
  },
  { day: 'GIO', date: '14', title: 'RUN RUFFINI + PESI', sub: 'Ruffini h15 + BSQ/PP · Mattia PT', load: 'HEAVY', duration: 92, kind: 'hyrox', done: true,
    blocks: [
      { code: 'RUN', t: 'Ruffini 4×5\' · h15', d: '4×5\' r.3\' jog · Parco Ruffini', dur: '29\'',
        ref: 'S19 06/05: Pista 5×1000m 7.470km 39\'34" · S17 30/04: Ruffini 4.368km 39\'57"',
        expect: 'Sessione Ruffini con coach',
        result: '4.810km · 29\'05" · 4×5\' r.3\' · R1 1100m 4:33/km · R2 1060m 4:42/km · R3 1100m 4:32/km · R4 1130m 4:28/km · HR 130/167 · cad 93',
        gps: [[45.059444,7.632853],[45.059202,7.633024],[45.059099,7.633337],[45.059206,7.633691],[45.059437,7.633802],[45.059696,7.633805],[45.059921,7.633807],[45.060188,7.633809],[45.060405,7.63372],[45.060531,7.633419],[45.060466,7.633087],[45.060238,7.632915],[45.059997,7.632911],[45.059738,7.632909],[45.059473,7.632906],[45.059225,7.632996],[45.059099,7.633367],[45.059253,7.633737],[45.05955,7.633803],[45.059883,7.633806],[45.060207,7.63381],[45.060479,7.633613],[45.060502,7.633166],[45.060282,7.632924],[45.059995,7.632911],[45.059718,7.632908],[45.059457,7.632906],[45.059223,7.632999],[45.059102,7.633289],[45.059171,7.633639],[45.059415,7.633802],[45.059638,7.633804],[45.059867,7.633806],[45.060122,7.633809],[45.060331,7.633778],[45.060484,7.633603],[45.060526,7.63327],[45.060398,7.632994],[45.060214,7.632913],[45.060134,7.632912],[45.060044,7.632911],[45.059953,7.632911],[45.059861,7.63291],[45.05976,7.632909],[45.059657,7.632908],[45.059538,7.632907],[45.059537,7.632907],[45.059512,7.632906],[45.059511,7.632906],[45.059557,7.632907],[45.059646,7.632908],[45.059587,7.632907],[45.059528,7.632907],[45.05945,7.632906],[45.059491,7.632906],[45.059492,7.632906],[45.059454,7.632906],[45.059467,7.632906],[45.05946,7.632906],[45.059461,7.632906],[45.05945,7.632906],[45.059197,7.633031],[45.059099,7.633347],[45.059193,7.633671],[45.059372,7.633797],[45.059611,7.633804],[45.059844,7.633806],[45.060062,7.633808],[45.060317,7.633786],[45.060489,7.63359],[45.060518,7.633224],[45.060357,7.63296],[45.060103,7.632912],[45.059841,7.63291],[45.059598,7.632907],[45.059348,7.632917],[45.059138,7.633139],[45.059139,7.63357],[45.05943,7.633802],[45.059766,7.633805],[45.060141,7.633809],[45.060461,7.633647],[45.060508,7.633186],[45.060318,7.632937],[45.060071,7.632912],[45.059823,7.632909],[45.05959,7.632907],[45.059366,7.632911],[45.059176,7.633061],[45.0591,7.633373],[45.0592,7.633681],[45.059363,7.633795],[45.059579,7.633803],[45.059789,7.633805],[45.060001,7.633808],[45.060221,7.633809],[45.060419,7.633706],[45.06053,7.633432],[45.060509,7.633191],[45.06047,7.633093],[45.0604,7.632997],[45.060318,7.632937],[45.060218,7.632913],[45.060126,7.632912],[45.060023,7.632911],[45.059931,7.63291],[45.059833,7.632909],[45.059742,7.632909],[45.059645,7.632908],[45.059565,7.632907],[45.059485,7.632906],[45.059481,7.632906],[45.059488,7.632906],[45.059468,7.632906],[45.059474,7.632906],[45.059485,7.632906],[45.059452,7.632906],[45.059472,7.632906],[45.059476,7.632906],[45.059461,7.632906],[45.05943,7.632906],[45.059188,7.633043],[45.059101,7.633302],[45.059165,7.633627],[45.059351,7.633791],[45.059576,7.633803],[45.05981,7.633806],[45.060043,7.633808],[45.060257,7.633806],[45.060487,7.633595],[45.060516,7.633217],[45.060338,7.632948],[45.060059,7.632912],[45.059782,7.632909],[45.059513,7.632906],[45.059268,7.632958],[45.059101,7.633303],[45.059234,7.63372],[45.059568,7.633803],[45.059913,7.633807],[45.060286,7.633798],[45.060519,7.633494],[45.060455,7.633066],[45.060149,7.632912],[45.059901,7.63291],[45.059639,7.632908],[45.059395,7.632908],[45.059174,7.633063],[45.059099,7.633362],[45.059224,7.633709],[45.059428,7.633802],[45.059651,7.633804],[45.059869,7.633806],[45.060105,7.633809],[45.060312,7.633788],[45.060483,7.633603],[45.06053,7.633295],[45.060393,7.632989],[45.060259,7.632918],[45.060146,7.632912],[45.059465,7.632906],[45.059472,7.632906],[45.059465,7.632906],[45.059453,7.632906],[45.059465,7.632906],[45.059475,7.632906],[45.059442,7.632906],[45.059448,7.632906],[45.059439,7.632906],[45.059189,7.633041],[45.059099,7.633365],[45.059225,7.633711],[45.059421,7.633802],[45.059694,7.633805],[45.059944,7.633807],[45.060177,7.633809],[45.060411,7.633715],[45.060531,7.633416],[45.06045,7.63306],[45.060159,7.632913],[45.059904,7.63291],[45.059625,7.632907],[45.059355,7.632915],[45.059178,7.633057],[45.059112,7.63348],[45.059347,7.63379],[45.059724,7.633805],[45.060105,7.633809],[45.060398,7.633728],[45.060526,7.63327],[45.060282,7.632924],[45.059945,7.632911],[45.059698,7.632908],[45.059419,7.632905],[45.059221,7.633001],[45.059101,7.63331],[45.059165,7.633626],[45.059373,7.633797],[45.059627,7.633804],[45.059841,7.633806],[45.060068,7.633808],[45.060289,7.633797],[45.06045,7.633665],[45.060532,7.633401],[45.060478,7.633108],[45.06027,7.63292],[45.060057,7.632912],[45.059972,7.632911]] },
      { code: 'BSQ', t: 'Back Squat', d: '3×4 @80% (84kg) · 3×3 @85% (89kg) · 2×2 @90% (94.5kg) · 1×1 @95% (100kg) · Tempo: 2" neg 1" buca 1" pos', dur: '30\'',
        ref: '1RM: 105kg · S19: 5×62.5 → 1×100kg (MAV)',
        expect: 'Percentuali fisse questa settimana, non MAV',
        result: 'MAV · 3@30 → 3@40 → 2@60 → 1@60 → 1@90 → 3@87.5 → 2@92.5 → 1@97.5 → 3@90 → 2@95 → 1@100kg' },
      { code: 'SP', t: 'Push Press', d: '3×4 @80% (56kg) · 3×3 @85% (59.5kg) · 2×2 @90% (63kg) · 1×1 @95% (66.5kg)', dur: '22\'',
        ref: '1RM: 70kg · S19: 5×40 → 3×55kg (MAV)',
        expect: 'Percentuali fisse questa settimana, non MAV',
        result: 'MAV · 3×3@50kg' },
    ]
  },
  { day: 'VEN', date: '15', title: 'SKI VO2MAX 4×4\' + ROW Z2 50\'', sub: 'Mattia · 2 lavori', load: 'Z5+Z2', duration: 78, kind: 'hyrox', done: true,
    blocks: [
      { code: 'SKI', t: 'Ski VO2max 4×4\' Norvegese', d: '4 Rounds: 4\' @1:49.7-1:51.7/500m (2K+3-5s) + 3\' recupero attivo @103-120bpm', dur: '28\'',
        ref: 'S19 05/05: 5×750m 260W 1:50.4/500m EF 1.93 · 2K PR 7:06.7 1:46.7/500m',
        expect: 'HR >155bpm (>90% HRmax) da R2 in poi · ritmo stabile o crescendo · rec attivo',
        result: 'SALTATO' },
      { code: 'ROW', t: 'Row Z2 50\' deload', d: '50\' RowErg Z2 · alterna 5\'@24-26spm / 5\'@18-20spm', dur: '50\'',
        ref: 'S19 04/05: 65\' 15.589m 182W EF 1.59 Dec +5.0% · DF 89',
        expect: 'Deload: HR ≤135, EF >1.40',
        result: 'SOSTITUTIVO: Kayak 4.795km · 52\'43" · HR 100/140 · 423cal · Po Torino' },
    ]
  },
  { day: 'SAB', date: '16', title: 'LUNGO PRECOLLINA ~13KM', sub: 'Up & down 1h + risc', load: 'Z2', duration: 75, kind: 'run', done: true,
    blocks: [
      { code: 'RUN', t: 'Lungo Precollina ~13km · ~75\'', d: '3km risc + 1h up and down nel precollina', dur: '75\'',
        ref: 'S19 05/05: 12.42km 72\'50" 5:52/km · S17 28/04: 17.184km 99\' 5:45/km',
        expect: '~13km totali · 1h di lavoro collinare · HR Z2',
        result: '10.789km · 77\'43" · 7:12/km · HR 123/141 · cad 86 · D+ 182m · 1032cal',
        gps: [[45.056294,7.67945],[45.056039,7.679917],[45.055839,7.680565],[45.05567,7.681106],[45.055668,7.681461],[45.054894,7.684682],[45.054796,7.685324],[45.055144,7.685791],[45.055576,7.686169],[45.055996,7.686499],[45.056439,7.686839],[45.056697,7.687376],[45.056598,7.688057],[45.056721,7.688703],[45.057027,7.689225],[45.057429,7.689561],[45.057705,7.689683],[45.057925,7.689883],[45.058129,7.690233],[45.058178,7.690997],[45.058064,7.691649],[45.05783,7.692286],[45.057548,7.692804],[45.057349,7.69337],[45.057103,7.693879],[45.056994,7.694413],[45.056785,7.694936],[45.056588,7.695466],[45.056386,7.695811],[45.05604,7.69611],[45.055638,7.696198],[45.0553,7.696208],[45.054953,7.69596],[45.054716,7.695506],[45.054396,7.695026],[45.054148,7.694635],[45.053925,7.694169],[45.05386,7.693604],[45.053472,7.6932],[45.053171,7.692831],[45.052837,7.692526],[45.052505,7.692216],[45.05219,7.691935],[45.051776,7.692029],[45.051393,7.692105],[45.05103,7.691801],[45.050747,7.691385],[45.050413,7.691035],[45.05012,7.6907],[45.049864,7.690457],[45.049559,7.690163],[45.049186,7.690314],[45.048767,7.690227],[45.048376,7.690076],[45.048004,7.690051],[45.047753,7.690325],[45.047741,7.690673],[45.048017,7.690935],[45.048292,7.691205],[45.048125,7.691638],[45.047958,7.692032],[45.048009,7.692455],[45.04808,7.692869],[45.048035,7.693288],[45.047841,7.693722],[45.047714,7.694229],[45.047818,7.694415],[45.048062,7.693822],[45.048322,7.693477],[45.048782,7.693427],[45.048942,7.693975],[45.049162,7.69454],[45.049704,7.694658],[45.050244,7.694661],[45.050773,7.694728],[45.051299,7.694785],[45.051644,7.695418],[45.051915,7.696023],[45.052113,7.696765],[45.051605,7.697197],[45.051176,7.69767],[45.050624,7.697419],[45.05015,7.697865],[45.050008,7.698526],[45.050286,7.699142],[45.05031,7.699931],[45.050355,7.699923],[45.050527,7.699729],[45.050815,7.699116],[45.051222,7.69867],[45.051718,7.698852],[45.052207,7.698796],[45.052683,7.698477],[45.052928,7.697894],[45.053347,7.697549],[45.053883,7.697213],[45.054185,7.696625],[45.054435,7.696013],[45.05476,7.695703],[45.055037,7.69615],[45.055239,7.696579],[45.055449,7.696742],[45.055743,7.697169],[45.05605,7.697554],[45.056388,7.697875],[45.056756,7.698153],[45.057116,7.698332],[45.057529,7.698558],[45.057968,7.698652],[45.058393,7.698671],[45.058861,7.698819],[45.059113,7.699329],[45.059298,7.699913],[45.059435,7.70061],[45.059425,7.701305],[45.059345,7.702],[45.059281,7.702704],[45.059408,7.703342],[45.059481,7.704031],[45.05944,7.704742],[45.059335,7.705397],[45.059672,7.705737],[45.059826,7.706225],[45.059965,7.706819],[45.060256,7.70718],[45.060614,7.707477],[45.060812,7.708029],[45.060758,7.70855],[45.060651,7.709141],[45.061031,7.709488],[45.061354,7.709878],[45.06169,7.710508],[45.061987,7.711081],[45.062384,7.711557],[45.062551,7.712191],[45.06283,7.712795],[45.063036,7.713398],[45.062979,7.714117],[45.063533,7.714244],[45.063807,7.713623],[45.064023,7.712972],[45.063963,7.71228],[45.063746,7.711637],[45.063539,7.71105],[45.063274,7.710466],[45.062996,7.709905],[45.062734,7.709341],[45.062437,7.708749],[45.062099,7.708192],[45.061827,7.707585],[45.061543,7.707028],[45.061252,7.706513],[45.060948,7.705982],[45.06069,7.705583],[45.0604,7.705374],[45.060023,7.705342],[45.059825,7.704992],[45.0601,7.704472],[45.060313,7.703807],[45.060541,7.703274],[45.060857,7.702655],[45.061174,7.702064],[45.061486,7.701505],[45.061802,7.700902],[45.062083,7.700337],[45.062343,7.69997],[45.06269,7.699425],[45.062944,7.698961],[45.063059,7.69842],[45.063292,7.697886],[45.063615,7.697368],[45.063946,7.696828],[45.063668,7.696298],[45.063297,7.695793],[45.06292,7.695265],[45.06255,7.694815],[45.062148,7.694386],[45.061757,7.693965],[45.061337,7.693542],[45.060907,7.693075],[45.060486,7.692712],[45.06005,7.692254],[45.059685,7.691844],[45.059211,7.691465],[45.05873,7.691097],[45.05835,7.690925],[45.058168,7.690281],[45.057816,7.689663],[45.057333,7.689391],[45.056909,7.688966],[45.056617,7.688367],[45.056697,7.687662],[45.056639,7.686907],[45.05618,7.686473],[45.055719,7.686114],[45.055233,7.685743],[45.05482,7.685299],[45.054906,7.684774],[45.055043,7.684273],[45.055266,7.683575],[45.055482,7.682877],[45.055725,7.682214],[45.055875,7.681505],[45.056132,7.680885],[45.056348,7.680158],[45.056565,7.679458],[45.056744,7.678794],[45.056994,7.678236],[45.057474,7.67852],[45.057741,7.678584]] },
    ]
  },
  { day: 'DOM', date: '17', title: 'RUN Ripetute ~9km · ~55\'', sub: 'Gabriele · 16\'+8\'+4\' progressivo + defa', load: 'MIXED', duration: 55, kind: 'run', done: true, today: false,
    blocks: [
      { code: 'RUN', t: 'Ripetute Progressivo ~9km · ~55\'', d: 'Scaldati bene poi: 16\' @5:20/km + 8\' @5:10/km + 4\' @5:00/km + defaticamento 10\'', dur: '55\'',
        ref: 'S19 04/05: 10.05km 55\'30" 5:31/km · S19 08/05: 13.59km 80\' 5:53/km',
        expect: '~9km totali · lavoro progressivo · ritmo crescente',
        result: '8.739km · 54\'05" · Tapis · 16\' 5:20 + 8\' 5:11 + 4\' 5:02/km · HR 125/148 · cad 86 · 738cal' },
    ]
  },
  ]},
  { id: 'S21', label: 'S21 · 18 MAG → 24 MAG', range: '18 MAG → 24 MAG 2026', programWeek: 22, days: [
  { day: 'LUN', date: '18', title: 'ROW LT + SKI Z2 30\' + BIKE', sub: 'Mattia A + Gabri bike', load: 'Z4+Z2', duration: 120, kind: 'hyrox', done: true,
    blocks: [
      { code: 'ROW', t: 'Row Lactate Threshold', d: '5 Rounds: 2×(30" Sprint + 3\'30" @1:52.2/500m) · r.4\' tra round · Sprint a split costante · 3\'30" con HR >85% HRmax (>146bpm)', dur: '45\'',
        ref: 'S20 11/05: Row LT 8.582m 32\' 250W Sprint 324W 1:42 Base 241W 1:52-1:54 EF 1.69→1.45 Dec 13.9%',
        expect: 'Sprint: split costante round dopo round · Base: HR >146bpm (>85% HRmax) · ultimo round = check tenuta',
        result: 'SALTATO' },
      { code: 'SKI', t: 'Ski Z2 30\' corta/lunga', d: '30\' SkiErg Z2 · alterna 5\' sciata corta (bassa intensità) / 5\' sciata lunga · ripeti SPM S20', dur: '30\'',
        ref: 'S20 12/05: Ski Z2 45\' 10.347m 158W 2:10/500m HR128/137 EF 1.32',
        expect: 'HR ≤130 · EF >1.25 · SPM come S20',
        result: 'SALTATO' },
      { code: 'BIKE', t: 'Bike Pianura 1h-1h30\' · 90rpm', d: 'Bici in pianura da 1h a 1h30\' a 90rpm bassa intensità', dur: '60-90\'',
        ref: 'S20 11/05: Bike Indoor 27.7km 50\' 223W HR115/129 89rpm',
        expect: 'HR Z1-Z2 · cadenza 90rpm · recupero attivo',
        result: 'MTB 19.180km · 65\'02" · 17.7km/h · HR 96/114 · 502cal',
        gps: [[45.056738,7.67818],[45.056572,7.678705],[45.055998,7.680675],[45.055768,7.681362],[45.05575,7.681432],[45.055419,7.682534],[45.054889,7.684185],[45.054989,7.684456],[45.054828,7.684879],[45.055594,7.685442],[45.056353,7.685984],[45.057363,7.686733],[45.058142,7.687299],[45.058777,7.687752],[45.059211,7.688121],[45.059116,7.688675],[45.058548,7.690245],[45.058333,7.69092],[45.058334,7.690921],[45.058598,7.691026],[45.059571,7.69181],[45.060456,7.692595],[45.060884,7.69313],[45.061782,7.694038],[45.062806,7.695196],[45.063661,7.696306],[45.064,7.696815],[45.064757,7.69772],[45.065319,7.698499],[45.065645,7.699037],[45.065737,7.699194],[45.066457,7.700648],[45.066976,7.701848],[45.067647,7.703684],[45.068056,7.705035],[45.06849,7.706433],[45.068728,7.707291],[45.06874,7.707733],[45.06866,7.707812],[45.06866,7.707812],[45.068678,7.707811],[45.0688,7.708192],[45.06907,7.709011],[45.069347,7.710421],[45.069586,7.71218],[45.069861,7.713787],[45.07014,7.715327],[45.070392,7.716909],[45.070704,7.718795],[45.070988,7.720361],[45.071217,7.721476],[45.071509,7.72298],[45.071983,7.724365],[45.072778,7.725384],[45.073574,7.726202],[45.074378,7.726808],[45.075062,7.727239],[45.075492,7.727357],[45.076273,7.726582],[45.07742,7.725489],[45.07768,7.724552],[45.077263,7.723236],[45.077065,7.72205],[45.076722,7.720741],[45.076469,7.71984],[45.076146,7.718953],[45.075917,7.717916],[45.076248,7.717767],[45.076248,7.717767],[45.076714,7.718712],[45.077311,7.7206],[45.077854,7.722757],[45.078255,7.723913],[45.07884,7.724438],[45.079757,7.723629],[45.080701,7.722807],[45.082122,7.721568],[45.08336,7.720474],[45.084789,7.719628],[45.085925,7.719043],[45.087126,7.718685],[45.088225,7.718661],[45.08985,7.719004],[45.090927,7.719372],[45.091934,7.719756],[45.093495,7.720326],[45.094135,7.721376],[45.094942,7.72284],[45.095651,7.722585],[45.096389,7.722007],[45.096975,7.721594],[45.097407,7.721179],[45.097694,7.720896],[45.09863,7.722118],[45.09844,7.722811],[45.09742,7.724291],[45.096372,7.725661],[45.095935,7.726894],[45.095241,7.728685],[45.094638,7.730607],[45.094393,7.731649],[45.094385,7.73215],[45.094453,7.732554],[45.094813,7.732541],[45.095255,7.732807],[45.095771,7.732582],[45.096042,7.731518],[45.095256,7.730583],[45.09429,7.73001],[45.092617,7.728962],[45.091567,7.728236],[45.091828,7.728104],[45.092,7.728286],[45.092264,7.728513],[45.092728,7.728142],[45.093063,7.725526],[45.092801,7.723947],[45.092444,7.723135],[45.091719,7.722165],[45.091195,7.722291],[45.090538,7.723315],[45.089781,7.724457],[45.089388,7.724898],[45.089075,7.724697],[45.088202,7.723699],[45.087736,7.723122],[45.08709,7.722873],[45.085839,7.722809],[45.084574,7.723594],[45.083296,7.724402],[45.082318,7.724722],[45.081646,7.724479],[45.080731,7.725135],[45.080184,7.72531],[45.079388,7.726007],[45.078572,7.726725],[45.07779,7.727582],[45.076975,7.728468],[45.076444,7.72874],[45.075765,7.728832],[45.07501,7.728855],[45.074032,7.728625],[45.073193,7.72807],[45.072375,7.727396],[45.071901,7.726702],[45.071273,7.725657],[45.070529,7.724508],[45.070097,7.723111],[45.069879,7.722234],[45.0696,7.720781],[45.069495,7.719933],[45.069295,7.718226],[45.069062,7.716455],[45.068797,7.714233],[45.068626,7.712796],[45.068335,7.711077],[45.068074,7.709861],[45.067901,7.708858],[45.067607,7.707782],[45.067316,7.706654],[45.067,7.705252],[45.066546,7.703924],[45.06605,7.702731],[45.065481,7.701452],[45.065015,7.700787],[45.064581,7.700428],[45.064224,7.700056],[45.063796,7.6996],[45.063238,7.698762],[45.06302,7.698349],[45.063001,7.698306],[45.062297,7.697726],[45.061457,7.696862],[45.06072,7.696091],[45.060121,7.695541],[45.059559,7.694983],[45.058894,7.69436],[45.058204,7.693696],[45.057943,7.693192],[45.057917,7.69266],[45.058238,7.691737],[45.05846,7.69108],[45.05846,7.69108],[45.05846,7.69108],[45.05823,7.690762],[45.057812,7.689637],[45.056942,7.688992],[45.056633,7.688121],[45.056674,7.686985],[45.056153,7.686492],[45.055146,7.685678],[45.054877,7.684769],[45.055424,7.683007],[45.055732,7.681973],[45.056124,7.680724],[45.056448,7.679765],[45.056899,7.678324],[45.057185,7.678321],[45.057989,7.678645],[45.058726,7.678984],[45.058863,7.67922],[45.058873,7.67926],[45.05891,7.679302]] },
    ]
  },
  { day: 'MAR', date: '19', title: 'SKI VO2MAX 4×4\' + RUN RUFFINI', sub: 'Mattia · Ski Norvegese + Gabriele · Ruffini h15', load: 'Z5+Z3', duration: 70, kind: 'hyrox', done: true,
    blocks: [
      { code: 'SKI', t: 'Ski VO2max 4×4\' Norvegese', d: '4 Rounds: 4\' @1:49.7-1:51.7/500m (2K+3-5s) + 3\' recupero attivo @60-70% HRmax (103-120bpm)', dur: '28\'',
        ref: 'S20: SALTATO · S19 05/05: 5×750m 260W 1:50.4/500m EF 1.93 · 2K PR 7:06.7 1:46.7/500m',
        expect: 'HR >90% HRmax (>155bpm) da R2 in poi · ritmo stabile o crescendo · rec attivo',
        result: 'SALTATO' },
      { code: 'RUN', t: 'Run Ruffini · h15', d: 'Sessione Ruffini con Gabriele', dur: '~40\'',
        ref: 'S20 14/05: Ruffini 4×5\' 4.810km 29\' avg 4:34/km HR130/167',
        expect: 'Sessione intervalli Ruffini con coach',
        result: '6.651km · 47\' · Piramide 500→200m · avg work 3:55/km · HR 135/158 · cad 93',
        gps: [[45.059439,7.632906],[45.059213,7.633009],[45.059102,7.633295],[45.059166,7.633629],[45.059359,7.633794],[45.059582,7.633803],[45.059806,7.633806],[45.060037,7.633808],[45.060267,7.633803],[45.060441,7.633676],[45.060531,7.633424],[45.060489,7.633133],[45.060317,7.632937],[45.060073,7.632912],[45.059849,7.63291],[45.059651,7.632908],[45.059422,7.632906],[45.059245,7.632976],[45.059131,7.633158],[45.059109,7.633466],[45.05926,7.633743],[45.059351,7.633791],[45.059414,7.633802],[45.05951,7.633803],[45.059583,7.633803],[45.059655,7.633804],[45.059729,7.633805],[45.05982,7.633806],[45.059894,7.633806],[45.059963,7.633807],[45.060054,7.633808],[45.060142,7.633809],[45.060237,7.633808],[45.060441,7.633677],[45.060532,7.633389],[45.060475,7.633104],[45.060293,7.632927],[45.060031,7.632911],[45.059823,7.632909],[45.059614,7.632907],[45.059369,7.63291],[45.059203,7.633021],[45.0591,7.633322],[45.059152,7.633602],[45.059355,7.633793],[45.059542,7.633803],[45.059774,7.633805],[45.060012,7.633808],[45.060221,7.633809],[45.06031,7.633789],[45.060382,7.633743],[45.060442,7.633676],[45.060475,7.633619],[45.060512,7.63352],[45.060531,7.633407],[45.060531,7.6333],[45.060515,7.633213],[45.060483,7.633118],[45.060442,7.633047],[45.060381,7.632979],[45.060248,7.632916],[45.060003,7.632911],[45.059752,7.632909],[45.059546,7.632907],[45.059324,7.632925],[45.059174,7.633065],[45.059099,7.633341],[45.059191,7.633669],[45.05938,7.633798],[45.059622,7.633804],[45.059839,7.633806],[45.060087,7.633808],[45.060286,7.633798],[45.060477,7.633616],[45.060529,7.633291],[45.060428,7.633027],[45.060285,7.632925],[45.060208,7.632913],[45.060142,7.632912],[45.060071,7.632912],[45.059995,7.632911],[45.059923,7.63291],[45.059851,7.63291],[45.059797,7.632909],[45.059743,7.632909],[45.059698,7.632908],[45.059603,7.632907],[45.059518,7.632906],[45.059435,7.632906],[45.059222,7.632999],[45.059104,7.633276],[45.059142,7.63358],[45.059315,7.633778],[45.059544,7.633803],[45.059791,7.633805],[45.06002,7.633808],[45.060255,7.633806],[45.060456,7.633655],[45.060532,7.633392],[45.060463,7.633079],[45.060299,7.632929],[45.060196,7.632913],[45.06014,7.632912],[45.06007,7.632912],[45.059984,7.632911],[45.059885,7.63291],[45.059813,7.632909],[45.059753,7.632909],[45.059656,7.632908],[45.059579,7.632907],[45.05951,7.632906],[45.059361,7.632913],[45.059171,7.63307],[45.059102,7.633416],[45.059228,7.633713],[45.059437,7.633802],[45.059681,7.633804],[45.059899,7.633806],[45.060164,7.633809],[45.060378,7.633747],[45.060514,7.633515],[45.060507,7.633182],[45.060349,7.632954],[45.060249,7.632917],[45.060171,7.632913],[45.060096,7.632912],[45.06002,7.632911],[45.059963,7.632911],[45.059868,7.63291],[45.059809,7.632909],[45.059732,7.632908],[45.059651,7.632908],[45.059583,7.632907],[45.0595,7.632906],[45.059406,7.632907],[45.059185,7.633047],[45.0591,7.633383],[45.059188,7.633664],[45.059406,7.633801],[45.059658,7.633804],[45.059879,7.633806],[45.060114,7.633809],[45.060333,7.633778],[45.060488,7.633591],[45.060532,7.633326],[45.060438,7.633042],[45.060299,7.632929],[45.060219,7.632913],[45.060152,7.632913],[45.060068,7.632912],[45.059989,7.632911],[45.059897,7.63291],[45.059825,7.632909],[45.059747,7.632909],[45.059655,7.632908],[45.059577,7.632907],[45.059501,7.632906],[45.059369,7.63291],[45.059144,7.633124],[45.059106,7.633448],[45.059256,7.63374],[45.05947,7.633802],[45.059732,7.633805],[45.059968,7.633807],[45.060202,7.633809],[45.060262,7.633805],[45.060335,7.633776],[45.060389,7.633738],[45.060408,7.633718],[45.06047,7.633629],[45.060506,7.633543],[45.060524,7.633466],[45.060533,7.633344],[45.060522,7.633244],[45.060507,7.633184],[45.060462,7.633077],[45.060424,7.633022],[45.060334,7.632946],[45.060048,7.632912],[45.059797,7.632909],[45.059542,7.632907],[45.059286,7.632944],[45.059132,7.633154],[45.059114,7.63349],[45.059284,7.633761],[45.059354,7.633792],[45.05942,7.633802],[45.059498,7.633803],[45.059596,7.633804],[45.059678,7.633804],[45.059745,7.633805],[45.05984,7.633806],[45.059925,7.633807],[45.06,7.633808],[45.060078,7.633808],[45.06017,7.633809],[45.06033,7.633779],[45.06051,7.63353],[45.060494,7.633146],[45.060303,7.63293],[45.060024,7.632911],[45.059741,7.632909],[45.059492,7.632906],[45.059375,7.632909],[45.0593,7.632937],[45.059234,7.632987],[45.059186,7.633046],[45.059144,7.633124],[45.059114,7.633217],[45.0591,7.633325],[45.059106,7.633447],[45.059131,7.633549],[45.059181,7.633655],[45.059246,7.633732],[45.059346,7.63379],[45.059594,7.633804],[45.059872,7.633806],[45.060109,7.633809],[45.06036,7.63376],[45.060513,7.633518],[45.060505,7.633176],[45.060335,7.632946],[45.060285,7.632925]] },
    ]
  },
  { day: 'MER', date: '20', title: 'BSQ/SP + CR #3', sub: 'Mattia · Pesi + Compromised Run', load: 'HEAVY', duration: 100, kind: 'hyrox', done: true,
    blocks: [
      { code: 'BSQ', t: 'Back Squat', d: '3×3 @85% (89kg) · 2×2 @90% (94.5kg) · 1×1 @95% (100kg) · 1×1 @100% (105kg) · r.2-3\' · Tempo: 2" neg 1" buca 1" pos', dur: '25\'',
        ref: 'S20 14/05: MAV top 1@100kg · 1RM: 105kg',
        expect: 'Percentuali fisse · ultima settimana intensificazione',
        result: 'SALTATO' },
      { code: 'SP', t: 'Strict Press', d: '3×3 @85% (59.5kg) · 2×2 @90% (63kg) · 1×1 @95% (66.5kg) · 1×1 @100% (70kg) · r.2-3\'', dur: '20\'',
        ref: 'S20 14/05: MAV 3×3@50kg · 1RM: 70kg',
        expect: 'Percentuali fisse · ultima settimana intensificazione',
        result: 'SALTATO' },
      { code: 'CR', t: 'CR #3 · Pull/WB/FC + 3×1.5km', d: 'Sled Pull 62.5m @gara+20% + Run 1500m · r.1\' · WB 125 @gara+20% + Run 1500m · r.1\' · FC 250m @gara+20% + Run 1500m', dur: '55\'',
        ref: 'S20 12/05: CR#1 49\' Pull/WB/FC + 6×1km 4:30/km · S20 13/05: CR#2 44\' Push/BBJ/BSU + 6×2km bike',
        expect: 'Run @ritmo gara -20/30s/km (~4:10-4:20/km) · ultima intensificazione pre-gara',
        result: '4.559km · Sled Pull 164kg+1.5km 7\'04" 4\'39" HR143 → Sled Push 208kg+1.5km 7\'10" 4\'43" HR149 → FC 24kg/lato+1.5km 7\'01" 4\'37" HR145 · negative split R3' },
    ]
  },
  { day: 'GIO', date: '21', title: 'RUN EASY 30\'', sub: 'Arrivo sede gara · corsetta', load: 'Z1', duration: 30, kind: 'run', done: true,
    blocks: [
      { code: 'RUN', t: 'Corsetta Easy 30\'', d: '30\' corsetta blanda dopo arrivo a Gaeta', dur: '30\'',
        ref: 'Gabriele: "arrivato, 30\' corsetta"',
        expect: 'Attivazione leggera pre-gara, zero fatica',
        result: 'SALTATO' },
    ]
  },
  { day: 'VEN', date: '22', title: 'STEELMAN H12 MASTER', sub: 'Gaeta · 07:00-19:14 · 8 eventi 12h', load: 'RACE', duration: 720, kind: 'altro', done: true,
    blocks: [
      { code: 'RACE', t: 'Event 1 · RUN Trail 4.5km', d: '09:00 · tc 30\' · rest 35\' · D+ 97m', dur: '21\'26"',
        result: '4.299km · 21\'26" · 4:59/km avg · D+ 97m · HR 159/173 · tc 30\'',
        gps: [[41.211174,13.566192],[41.210977,13.566317],[41.210781,13.566505],[41.210708,13.566783],[41.210764,13.567085],[41.210926,13.567294],[41.21114,13.567335],[41.211333,13.567263],[41.211475,13.567264],[41.211595,13.567441],[41.211588,13.56764],[41.211479,13.567883],[41.211401,13.568131],[41.211323,13.56838],[41.211252,13.568643],[41.211176,13.568892],[41.211086,13.569147],[41.211004,13.569394],[41.210933,13.569638],[41.210859,13.569881],[41.21078,13.570128],[41.210699,13.570359],[41.21064,13.570593],[41.210616,13.570857],[41.210611,13.571143],[41.210726,13.571345],[41.21087,13.571449],[41.211066,13.571434],[41.211238,13.571449],[41.211365,13.57157],[41.21147,13.571769],[41.211605,13.571934],[41.21175,13.57202],[41.2119,13.572101],[41.212058,13.572191],[41.212208,13.572297],[41.212331,13.572451],[41.212444,13.572627],[41.212519,13.57282],[41.212544,13.573031],[41.212473,13.573219],[41.21236,13.573352],[41.212224,13.573431],[41.212084,13.573459],[41.211941,13.573477],[41.211797,13.573423],[41.211667,13.57331],[41.211525,13.573193],[41.211396,13.573076],[41.211263,13.57296],[41.211136,13.572861],[41.210988,13.57279],[41.210837,13.572752],[41.210705,13.572743],[41.210566,13.572751],[41.210435,13.572769],[41.210294,13.572792],[41.210155,13.572811],[41.210014,13.572836],[41.209888,13.572856],[41.209759,13.572876],[41.209625,13.572889],[41.209493,13.572899],[41.209345,13.572932],[41.209345,13.573076],[41.209441,13.573218],[41.209554,13.573313],[41.209673,13.573411],[41.209813,13.573522],[41.209958,13.573638],[41.210083,13.573762],[41.210222,13.573863],[41.210364,13.574013],[41.21054,13.574138],[41.210725,13.574266],[41.210868,13.57443],[41.210929,13.574621],[41.210986,13.574773],[41.211083,13.574895],[41.211171,13.575013],[41.211209,13.575164],[41.211132,13.575288],[41.21102,13.575279],[41.210928,13.575137],[41.210862,13.57496],[41.210729,13.574861],[41.210585,13.574952],[41.210574,13.575124],[41.210634,13.575263],[41.210706,13.575379],[41.210775,13.575535],[41.210833,13.575703],[41.210853,13.575879],[41.21079,13.57601],[41.210693,13.57611],[41.210587,13.57626],[41.210572,13.576459],[41.210563,13.576646],[41.210556,13.576834],[41.210533,13.577],[41.210474,13.577138],[41.210416,13.577292],[41.210349,13.577439],[41.21028,13.577588],[41.210219,13.577764],[41.210157,13.577911],[41.210092,13.578058],[41.210032,13.578234],[41.209961,13.578316],[41.209942,13.578218],[41.210002,13.578034],[41.210066,13.577824],[41.210134,13.577608],[41.21018,13.577406],[41.210185,13.577187],[41.210177,13.577001],[41.210114,13.576799],[41.210049,13.576608],[41.20998,13.576451],[41.209884,13.576255],[41.209779,13.576068],[41.209716,13.575863],[41.209686,13.575707],[41.209773,13.575782],[41.209882,13.575785],[41.209972,13.575862],[41.210063,13.575954],[41.210193,13.575972],[41.210322,13.575959],[41.21044,13.576019],[41.210498,13.576174],[41.210577,13.576227],[41.210545,13.575996],[41.210454,13.575784],[41.210351,13.575552],[41.210246,13.575313],[41.210137,13.575082],[41.210031,13.574822],[41.209914,13.574587],[41.209805,13.574337],[41.209632,13.574195],[41.209407,13.574047],[41.209209,13.573895],[41.209015,13.57375],[41.208829,13.573628],[41.208643,13.573498],[41.208743,13.573313],[41.208931,13.573368],[41.209114,13.573456],[41.209294,13.573569],[41.209482,13.573691],[41.209544,13.573463],[41.20936,13.573374],[41.209184,13.573222],[41.209321,13.573215],[41.209499,13.573358],[41.209663,13.5735],[41.209865,13.57367],[41.210083,13.573797],[41.209979,13.573625],[41.209786,13.573477],[41.20961,13.573334],[41.209432,13.573194],[41.209371,13.572972],[41.209593,13.572968],[41.20981,13.572927],[41.210045,13.572884],[41.210269,13.572836],[41.210477,13.572802],[41.210708,13.572782],[41.210922,13.572827],[41.211131,13.572912],[41.211319,13.573052],[41.211503,13.573205],[41.211696,13.573362],[41.211885,13.573474],[41.212087,13.5735],[41.21232,13.57345],[41.212502,13.573256],[41.212598,13.572977],[41.212525,13.572697],[41.212393,13.572436],[41.212224,13.572243],[41.212004,13.572083],[41.211776,13.571947],[41.211564,13.57182],[41.211419,13.571568],[41.211218,13.571403],[41.210966,13.571394],[41.21075,13.571327],[41.210627,13.571093],[41.210632,13.570803],[41.210639,13.570511],[41.210751,13.570245],[41.210848,13.56997],[41.210952,13.569697],[41.211031,13.569432],[41.211116,13.569169],[41.211195,13.568908],[41.211285,13.568643],[41.211361,13.568385],[41.211434,13.568145],[41.211513,13.567888],[41.211604,13.567652],[41.211628,13.567426],[41.211662,13.567162],[41.211796,13.566951],[41.211976,13.566776],[41.212104,13.56654],[41.212101,13.566237],[41.211973,13.566003],[41.211768,13.565899],[41.211537,13.565956],[41.211336,13.566067],[41.211136,13.566203],[41.211096,13.566249]] },
      { code: 'RACE', t: 'Event 2 · SWIM 1km Open Water', d: '10:05 · tc 30\' · rest 35\'', dur: '28\'33"',
        result: '983m · 28\'33" · 2:54/100m · HR 139/160 · tc 30\'',
        gps: [[41.209692,13.564536],[41.209494,13.56445],[41.209466,13.564439],[41.209438,13.564429],[41.209394,13.56441],[41.209336,13.564387],[41.209285,13.564375],[41.209242,13.564362],[41.209199,13.564346],[41.209155,13.564327],[41.209107,13.564307],[41.209058,13.564285],[41.209011,13.564261],[41.208964,13.564235],[41.208923,13.564211],[41.208884,13.564191],[41.208847,13.564173],[41.208814,13.564158],[41.208789,13.564148],[41.208768,13.564141],[41.208751,13.564136],[41.208736,13.564133],[41.208715,13.56413],[41.208694,13.564126],[41.208674,13.564122],[41.208643,13.564113],[41.208614,13.5641],[41.208588,13.564077],[41.208555,13.564061],[41.208529,13.564039],[41.208502,13.563999],[41.208475,13.563966],[41.20845,13.563938],[41.208426,13.563911],[41.208401,13.563886],[41.208376,13.563873],[41.20835,13.563862],[41.208324,13.563853],[41.208297,13.563846],[41.208268,13.563842],[41.20824,13.563838],[41.20821,13.563832],[41.208179,13.563824],[41.20815,13.563815],[41.208124,13.563807],[41.208101,13.563799],[41.20808,13.563791],[41.20806,13.563781],[41.208044,13.563771],[41.208005,13.56374],[41.207976,13.563724],[41.207947,13.563708],[41.207917,13.563692],[41.207885,13.563676],[41.207855,13.56366],[41.207829,13.56365],[41.207811,13.563644],[41.2078,13.56364],[41.207708,13.563797],[41.207678,13.563892],[41.207654,13.563969],[41.207639,13.564016],[41.207619,13.564077],[41.207611,13.564107],[41.207561,13.564407],[41.207549,13.564456],[41.207542,13.564496],[41.207537,13.564526],[41.207529,13.564565],[41.207523,13.56458],[41.207513,13.564605],[41.20751,13.564744],[41.207505,13.564808],[41.207501,13.564842],[41.207491,13.564897],[41.207474,13.564926],[41.207468,13.564937],[41.207464,13.56495],[41.20746,13.56496],[41.207457,13.564969],[41.207455,13.564973],[41.207455,13.56498],[41.207456,13.564985],[41.207394,13.565146],[41.207368,13.565199],[41.20734,13.565253],[41.207312,13.565305],[41.207288,13.565353],[41.20725,13.565408],[41.207233,13.56544],[41.207234,13.565464],[41.207234,13.565486],[41.207232,13.565503],[41.207233,13.565517],[41.207232,13.56553],[41.20721,13.565687],[41.207196,13.565749],[41.207182,13.565806],[41.207168,13.565869],[41.207155,13.565931],[41.207142,13.565983],[41.207129,13.566032],[41.207116,13.566073],[41.207105,13.566107],[41.207098,13.566138],[41.207092,13.566169],[41.207084,13.566197],[41.207077,13.566224],[41.207069,13.566257],[41.20706,13.566292],[41.207051,13.566328],[41.20704,13.566366],[41.207027,13.566406],[41.207013,13.566444],[41.207,13.566482],[41.206987,13.566521],[41.206974,13.566553],[41.206964,13.566583],[41.206956,13.56661],[41.20695,13.566631],[41.206945,13.56665],[41.206944,13.566666],[41.206943,13.566681],[41.206944,13.566689],[41.206944,13.566701],[41.206945,13.566706],[41.206945,13.566712],[41.20696,13.567008],[41.206969,13.567079],[41.206984,13.567133],[41.207014,13.567099],[41.207043,13.567063],[41.207069,13.567029],[41.207088,13.567005],[41.207101,13.56699],[41.20712,13.56697],[41.207225,13.566854],[41.207254,13.566815],[41.207279,13.566782],[41.207305,13.566749],[41.207329,13.566716],[41.207343,13.566693],[41.207354,13.566674],[41.207408,13.566535],[41.207429,13.566492],[41.207448,13.566452],[41.207469,13.56641],[41.20749,13.566373],[41.207508,13.566342],[41.207524,13.566316],[41.20754,13.566299],[41.20755,13.566283],[41.207559,13.566267],[41.207568,13.566252],[41.207573,13.566243],[41.207578,13.566231],[41.207582,13.566224],[41.207588,13.566213],[41.207826,13.565665],[41.207886,13.565519],[41.207947,13.565372],[41.208011,13.56522],[41.20805,13.565129],[41.208072,13.565064],[41.208082,13.565032],[41.208092,13.565008],[41.208189,13.564881],[41.208208,13.564856],[41.208229,13.564829],[41.208252,13.564797],[41.208271,13.564765],[41.208288,13.564731],[41.208303,13.564698],[41.208315,13.564674],[41.208322,13.564659],[41.208329,13.564646],[41.208337,13.564629],[41.208391,13.564523],[41.208408,13.564492],[41.20842,13.564471],[41.208432,13.56445],[41.20844,13.564435],[41.208454,13.564412],[41.208572,13.564197],[41.208598,13.564161],[41.208635,13.564101],[41.208658,13.564088],[41.208675,13.564109],[41.208698,13.564122],[41.20872,13.564131],[41.20874,13.564145],[41.20876,13.564162],[41.208781,13.564173],[41.208804,13.564182],[41.208829,13.564191],[41.208851,13.564197],[41.208872,13.564208],[41.208898,13.564215],[41.208925,13.56423],[41.208948,13.564242],[41.208969,13.564253],[41.208988,13.564264],[41.209007,13.564274],[41.209032,13.564288],[41.209065,13.564302],[41.209101,13.564312],[41.20914,13.564322],[41.209183,13.564333],[41.209231,13.564344],[41.209285,13.564357],[41.209341,13.56437],[41.209394,13.564382],[41.209446,13.564394],[41.209493,13.564414],[41.209513,13.564424],[41.209567,13.564431],[41.209636,13.564438],[41.209672,13.564527],[41.209638,13.564524]] },
      { code: 'RACE', t: 'Event 3 · KAYAK 5km', d: '11:10 · tc 65\' · rest 40\' · D+ 139m', dur: '49\'13"',
        result: '4.824km · 49\'13" · 10:12/km · HR 114/134 · tc 65\'',
        gps: [[41.209759,13.564313],[41.209577,13.564246],[41.209442,13.564201],[41.209438,13.564182],[41.209298,13.564168],[41.209059,13.564126],[41.208848,13.564029],[41.208634,13.563938],[41.208428,13.563861],[41.208238,13.563797],[41.2081,13.563734],[41.207912,13.563637],[41.207701,13.563529],[41.207523,13.563445],[41.20735,13.563376],[41.207085,13.563227],[41.206918,13.563109],[41.206798,13.563025],[41.206668,13.562949],[41.20653,13.562878],[41.206264,13.562679],[41.206035,13.562494],[41.205893,13.562343],[41.205842,13.562079],[41.205914,13.561757],[41.20597,13.561546],[41.206031,13.561279],[41.206057,13.561169],[41.2061,13.560995],[41.206124,13.560816],[41.206168,13.560602],[41.206239,13.560226],[41.206274,13.560011],[41.206323,13.559813],[41.206371,13.559535],[41.206414,13.559321],[41.206488,13.558987],[41.206541,13.558715],[41.206558,13.558499],[41.206592,13.558312],[41.206676,13.557941],[41.206732,13.55765],[41.206777,13.557423],[41.206839,13.557087],[41.206919,13.55674],[41.206989,13.556418],[41.207059,13.556058],[41.207131,13.555752],[41.207173,13.555497],[41.207244,13.555224],[41.207292,13.554933],[41.207382,13.554572],[41.207452,13.554345],[41.207644,13.554016],[41.207847,13.553959],[41.208051,13.55402],[41.208384,13.554141],[41.208692,13.554282],[41.208891,13.554557],[41.208798,13.554796],[41.208747,13.554948],[41.208694,13.55515],[41.208638,13.555365],[41.208561,13.555597],[41.208485,13.555811],[41.208358,13.556193],[41.208297,13.556442],[41.208204,13.556765],[41.20813,13.556992],[41.208064,13.55717],[41.208028,13.557273],[41.207978,13.557487],[41.207916,13.557744],[41.207803,13.558073],[41.207738,13.558288],[41.207663,13.558531],[41.207581,13.558788],[41.207507,13.559116],[41.207437,13.559391],[41.207369,13.5596],[41.207339,13.559772],[41.207315,13.559903],[41.207245,13.560173],[41.20716,13.560514],[41.207114,13.560772],[41.207073,13.560887],[41.207026,13.561057],[41.206996,13.561182],[41.206943,13.561535],[41.206885,13.561793],[41.206839,13.562069],[41.206819,13.562203],[41.206788,13.562449],[41.206817,13.562639],[41.20692,13.562694],[41.20711,13.562771],[41.207211,13.562827],[41.207357,13.562903],[41.20757,13.563015],[41.207823,13.563129],[41.208054,13.56328],[41.208305,13.563419],[41.208479,13.563498],[41.208675,13.563595],[41.20885,13.56369],[41.209026,13.5638],[41.209189,13.563896],[41.209362,13.563979],[41.209469,13.564023],[41.209453,13.564031],[41.209436,13.564098],[41.209433,13.564113],[41.209396,13.564139],[41.209344,13.564141],[41.209216,13.564138],[41.209072,13.56408],[41.208867,13.564026],[41.208668,13.563956],[41.208455,13.563894],[41.20832,13.563846],[41.208148,13.563793],[41.208001,13.563726],[41.207864,13.563656],[41.207653,13.563573],[41.207417,13.563463],[41.207315,13.563419],[41.207138,13.563342],[41.206925,13.563263],[41.206812,13.563201],[41.206709,13.563132],[41.206615,13.563077],[41.206382,13.562967],[41.206157,13.5628],[41.206016,13.562641],[41.205874,13.562431],[41.20587,13.562197],[41.205923,13.562046],[41.205977,13.561845],[41.206009,13.561684],[41.206052,13.561422],[41.206078,13.561274],[41.206134,13.560972],[41.206181,13.560721],[41.206206,13.560605],[41.206225,13.560473],[41.206265,13.560237],[41.206302,13.560003],[41.206344,13.559808],[41.206401,13.55948],[41.206434,13.559299],[41.206492,13.559104],[41.206537,13.558895],[41.206559,13.558768],[41.206621,13.55848],[41.20667,13.558307],[41.206716,13.558022],[41.20676,13.557874],[41.206825,13.557554],[41.206867,13.557405],[41.206925,13.55715],[41.20696,13.556974],[41.206989,13.556711],[41.207027,13.55648],[41.207067,13.556308],[41.207141,13.555984],[41.207212,13.555669],[41.207231,13.555559],[41.207301,13.555251],[41.207364,13.555016],[41.207383,13.554878],[41.207422,13.554685],[41.207481,13.554477],[41.207553,13.554233],[41.2077,13.553954],[41.207833,13.553917],[41.207975,13.553977],[41.208189,13.554051],[41.208292,13.554101],[41.208509,13.554175],[41.208819,13.554302],[41.20891,13.554491],[41.208798,13.554828],[41.208757,13.555063],[41.208653,13.555391],[41.208593,13.555574],[41.208532,13.555773],[41.208481,13.555998],[41.208415,13.556262],[41.208348,13.556505],[41.208269,13.556834],[41.208213,13.557032],[41.208162,13.55718],[41.208088,13.557412],[41.208052,13.557576],[41.207977,13.557812],[41.207891,13.558172],[41.207813,13.5586],[41.207741,13.558858],[41.207713,13.559055],[41.207659,13.559339],[41.207533,13.559711],[41.20742,13.56014],[41.207381,13.560357],[41.20729,13.560673],[41.207215,13.561067],[41.207127,13.561349],[41.20702,13.561664],[41.206932,13.561891],[41.206864,13.562112],[41.206825,13.562231],[41.206792,13.562396],[41.206812,13.562646],[41.207001,13.562752],[41.20716,13.562831],[41.207331,13.562926],[41.207552,13.563033],[41.207717,13.56314],[41.207924,13.563264],[41.208094,13.563347],[41.208241,13.56343],[41.208324,13.563476],[41.208429,13.563538],[41.208606,13.563591],[41.208688,13.563639],[41.208853,13.563751],[41.208933,13.5638],[41.209198,13.563928],[41.20948,13.564057],[41.209606,13.564115],[41.209744,13.564238],[41.209744,13.56429]] },
      { code: 'RACE', t: 'Event 4 · STRENGTH Sled Pull+Push', d: '12:55 · tc 3\'30" · rest 35\' · Sled Pull 50m (scarico 25+20+20+15kg) + Sled Push 50m (ricarico) · M-M 240→160→240kg', dur: '2\'47"',
        result: '2\'47" · HR 149/163 · Sled Pull 50m + Push 50m · 240→160→240kg · tc 3\'30"' },
      { code: 'RACE', t: 'Event 5 · MTB 21km', d: '14:10 · tc 78\' (cut 52\') · rest 50\' · D+ 437m', dur: '69\'25"',
        result: '18.623km · 69\'25" · 16.1km/h · D+ 437m · HR 133/157 · tc 78\'',
        gps: [[41.211215,13.566224],[41.210917,13.567225],[41.211645,13.567469],[41.210869,13.569789],[41.211054,13.571437],[41.211685,13.571918],[41.212314,13.572385],[41.212492,13.573209],[41.211998,13.573471],[41.211552,13.573206],[41.211172,13.572883],[41.210766,13.572754],[41.210362,13.572795],[41.209969,13.572851],[41.209604,13.572893],[41.209293,13.573017],[41.209557,13.573293],[41.21,13.573637],[41.20979,13.57356],[41.209349,13.573216],[41.209374,13.573377],[41.209289,13.573533],[41.208826,13.573311],[41.208739,13.573568],[41.209202,13.573917],[41.209814,13.574491],[41.210242,13.575428],[41.210559,13.576607],[41.210418,13.577287],[41.210178,13.577937],[41.209954,13.578284],[41.210119,13.577517],[41.209904,13.576397],[41.209571,13.575589],[41.209125,13.574961],[41.208554,13.574525],[41.207933,13.574198],[41.207342,13.573905],[41.205675,13.573454],[41.205214,13.573891],[41.205376,13.574344],[41.205575,13.574591],[41.205677,13.574221],[41.20574,13.574516],[41.205844,13.574876],[41.20595,13.575196],[41.206033,13.575475],[41.206129,13.575241],[41.20626,13.574967],[41.206664,13.574846],[41.207891,13.575063],[41.208533,13.576321],[41.208829,13.576529],[41.208638,13.575227],[41.209722,13.577684],[41.209801,13.578952],[41.210515,13.577144],[41.210802,13.575599],[41.211204,13.575249],[41.210317,13.573877],[41.21002,13.572892],[41.211875,13.573451],[41.21198,13.572084],[41.210834,13.571403],[41.211358,13.568396],[41.211664,13.567208],[41.211613,13.565948],[41.211076,13.567298],[41.211403,13.56813],[41.210709,13.57135],[41.211436,13.571664],[41.21203,13.572126],[41.212504,13.572741],[41.212312,13.573408],[41.211841,13.573408],[41.21145,13.573112],[41.211083,13.572835],[41.210708,13.572743],[41.210357,13.572794],[41.210034,13.572818],[41.209709,13.572875],[41.20936,13.572895],[41.209425,13.573174],[41.209774,13.573469],[41.209948,13.573673],[41.209516,13.573339],[41.209245,13.573304],[41.209593,13.573616],[41.209203,13.573492],[41.20876,13.57333],[41.208796,13.573584],[41.209307,13.573967],[41.21003,13.574955],[41.210524,13.57625],[41.210533,13.57691],[41.21036,13.577471],[41.210163,13.578027],[41.209981,13.578216],[41.210143,13.577375],[41.209774,13.576151],[41.209384,13.575273],[41.208918,13.574742],[41.208352,13.574433],[41.20781,13.574165],[41.207232,13.573866],[41.205618,13.573425],[41.205226,13.573909],[41.205401,13.574377],[41.205582,13.574577],[41.205677,13.574248],[41.205753,13.5746],[41.205855,13.574925],[41.205967,13.575229],[41.206079,13.575514],[41.206173,13.575249],[41.206313,13.57495],[41.206702,13.574845],[41.207658,13.574984],[41.208453,13.575979],[41.208754,13.577149],[41.208375,13.575025],[41.2096,13.576876],[41.209671,13.578848],[41.210295,13.577747],[41.210776,13.576132],[41.210952,13.575234],[41.21059,13.574122],[41.20945,13.57296],[41.211297,13.573009],[41.212576,13.572887],[41.211477,13.571642],[41.210664,13.570622],[41.211446,13.568131],[41.212047,13.566676],[41.211102,13.566266],[41.211316,13.567228],[41.210875,13.569809],[41.2109,13.571424],[41.211489,13.571772],[41.212051,13.572134],[41.21249,13.572684],[41.21239,13.573349],[41.211937,13.57344],[41.211533,13.573188],[41.211205,13.572889],[41.210852,13.57276],[41.210493,13.572762],[41.21014,13.572821],[41.209783,13.572872],[41.209435,13.572869],[41.209387,13.57315],[41.209664,13.573391],[41.210151,13.573791],[41.209633,13.573445],[41.209198,13.573202],[41.209549,13.573484],[41.209346,13.573559],[41.208977,13.573383],[41.208662,13.573477],[41.209034,13.573738],[41.209686,13.574273],[41.210111,13.575091],[41.210548,13.576399],[41.210513,13.577046],[41.210302,13.577621],[41.210121,13.578123],[41.209986,13.578174],[41.210126,13.577442],[41.20988,13.576414],[41.209593,13.575686],[41.209247,13.575079],[41.208795,13.574646],[41.208296,13.574384],[41.207808,13.574145],[41.207198,13.573803],[41.205668,13.573431],[41.205187,13.573736],[41.205397,13.574321],[41.205567,13.574633],[41.205636,13.574222],[41.205743,13.574549],[41.205849,13.5749],[41.205963,13.57523],[41.206063,13.575486],[41.206157,13.575217],[41.206363,13.574909],[41.206828,13.574837],[41.207993,13.57515],[41.208545,13.576287],[41.208865,13.576853],[41.208445,13.575006],[41.209569,13.576836],[41.209687,13.578745],[41.210388,13.577599],[41.210836,13.576091],[41.210861,13.57501],[41.210677,13.574173],[41.209413,13.573142],[41.2108,13.572794],[41.212523,13.573222],[41.211482,13.571673],[41.210741,13.570298],[41.211623,13.567678],[41.212117,13.566354],[41.211079,13.566285],[41.210929,13.566436]] },
      { code: 'RACE', t: 'Event 6 · SECRET (3 parts synchro)', d: '16:25 · tc 9\' · rest 35\' · A: 9-6-3 DB Thruster 2×22.5kg + Burpees facing DB (tc 2\'30") · 1\' rest · B: 3-pos Suicide Sandbag 70kg (tc 2\'30") · 1\' rest · C: 16 TTB + 8 W.Walks + 4 Rope Climb (tc 2\'30") · Score = time A+B+C', dur: '9\'42"',
        result: '9\'42" (5\'17" active + 4\'25" rest) · HR 130/158 · tc 9\' · A: completato 9 + fermati a 3/6 Thruster · B: Walter tutta sandbag · C: 16 TTB (Walter) + fermati a 4/8 W.Walks' },
      { code: 'RACE', t: 'Event 7 · ROW 21.100m Half Marathon', d: '17:40 · tc 105\' · rest 40\'', dur: '1:23\'59"',
        result: '21.098m · 1:23\'59" · 1:59/500m · HR 117/152 · 30spm avg · tc 105\' · IGYU con Walter (10.549m a testa)' },
      { code: 'RACE', t: 'Event 8 · HYBRID FORGED', d: '20:15 · tc 12\' · 40-30-20-10 Pull Up + Wall Ball 9kg + 2×15m DB FC Lunges 22.5kg (ogni round andata+ritorno)', dur: '12\'01"',
        result: '12\'01" · HR 133/156 · DB 22.5kg · Medball 9kg · tc 12\' · fermati a ultimi 7.5m lunges dopo blocco 30 WB' },
    ]
  },
  { day: 'SAB', date: '23', title: 'ROW Z2 30\' RIENTRO', sub: 'Recupero post-gara', load: 'Z1-Z2', duration: 30, kind: 'row', done: true,
    blocks: [
      { code: 'ROW', t: 'Vogatore 30\' rientro bassa intensità', d: '30\' row easy recupero post-Steelman', dur: '30\'',
        ref: 'Gabriele: "vogatore 30\' a rientro a bassa intensità"',
        expect: 'Recupero attivo · HR <120 · zero stress',
        result: 'SALTATO' },
    ]
  },
  { day: 'DOM', date: '24', title: 'RUN 8KM · 2KM RISC + 6KM @5\'40"', sub: 'Gabriele · ~48\'', load: 'Z2', duration: 48, kind: 'run', done: true,
    blocks: [
      { code: 'RUN', t: 'Run 8km · 2km risc + 6km @5\'40"', d: '2km riscaldamento + 6km @5\'40"/km', dur: '~48\'',
        ref: 'S20 13/05: Easy 10km 59\'47" 5:49/km · S20 17/05: Progressivo 8.7km 54\'',
        expect: '~8km totali · 6km a ritmo controllato 5:40/km · HR Z2',
        result: '8.054km · 49\'16" · Risc 2.027km 15\'14" @7:30/km HR 109/119 · Ritmo 6.027km 34\'02" @5:38/km HR 136/141 · target 5:40 centrato (-2s/km)' },
    ]
  },
  ]},
  { id: 'S22', label: 'S22 · 25 MAG → 31 MAG', range: '25 MAG → 31 MAG 2026', programWeek: 22, days: [
  { day: 'LUN', date: '25', title: 'RUN GARA + METCON STAZIONI', sub: 'Taper · 3×1km + Ski/Row/Burpees alternati', load: 'RACE PACE', duration: 41, kind: 'hyrox', done: true, today: true,
    blocks: [
      { code: 'RUN', t: 'Run WU 1.3km + 3×1000m @gara', d: 'WU 1.3km @6:38/km + 3×1000m @gara-5/10s · r.2\' dopo ogni run', dur: '22\'',
        ref: 'PB Verona: 4:57/km avg · Target gara doubles: ~4:30-4:40/km',
        expect: '1000m @~4:25-4:35/km · 3 ripetute · sensazioni gara',
        result: 'WU 1.307km 8:40 @6:38/km HR109/132 · R1 1.002km 4:38 @4:38/km HR131/142 · R2 1.003km 4:37 @4:36/km HR144/153 · R3 1.005km 4:39 @4:38/km HR145/154 · cad 89-90' },
      { code: 'METCON', t: 'Metcon Ski/Row/Burpees alternato a Run', d: 'Ski 1000m @gara r.1\' · Row 1000m @gara r.1\' · 20 Burpees r.1\' · Ski 500m @gara-5/10s r.1\' · Row 500m @gara-5/10s r.1\' · 10 Burpees · BBJ sostituiti con burpees (1 salto ≈ 2m)', dur: '19\'',
        ref: 'PB Ski 1000m: 4:17 · PB Row 1000m: 4:23 · PB BBJ 80m: 4:30',
        expect: 'Attivazione a ritmo gara e sub-gara · no bike',
        result: 'Ski 1000m 3:51 @1:55.5/500m 227W HR134/146 · Row 1000m 4:00 @2:00.2/500m 201W HR126/130 · 20 Burpees · Ski 500m 1:51 @1:51.8/500m 250W HR138/151 · Row 500m 1:52 @1:52.6/500m 245W HR137/144 · 10 Burpees' },
      { code: 'BIKE', t: 'Bike Pianura 1h-1h30\' · 90rpm scarica', d: 'Bici in pianura 1h-1h30\' a 90rpm bassa intensità · scarica tra le gare', dur: '60-90\'',
        ref: 'S21 18/05: MTB 19.180km 65\' 17.7km/h HR96/114',
        expect: 'HR Z1 · cadenza 90rpm · scarica attiva',
        result: 'SALTATO' },
    ]
  },
  { day: 'MAR', date: '26', title: 'METCON DOUBLES + RUN RUFFINI', sub: 'Mattia taper + Ruffini h15', load: 'RACE PACE', duration: 85, kind: 'hyrox', done: true,
    blocks: [
      { code: 'METCON', t: 'Attivazione stazioni doubles', d: '3×250m Ski @gara r.1\' · 2×(50m Carry @gara + 20m BBJ) r.2\' · 3×250m Row @gara r.1\' · 2×(15m Lunges @gara + 15 WB @gara) r.2\'', dur: '~40\'',
        ref: 'PB Ski: 4:17/1000m · PB Row: 4:23/1000m · PB FC: 1:43/200m · PB Lunges: 4:33/100m · PB WB: 5:27/100',
        expect: 'Stazioni a ritmo gara · volumi bassi · attivazione neuromuscolare',
        result: 'SALTATO' },
      { code: 'RUN', t: 'Run Ruffini · h15', d: 'Sessione Ruffini h15', dur: '~40\'',
        ref: 'S21 19/05: Ruffini Piramide 6.651km 47\' avg work 3:55/km HR135/158',
        expect: 'Intervalli Ruffini · ultima sessione prima della gara',
        result: '3.100km · 17\'45" · 8×250m work avg 4:16/km · rec 150m · HR 139/158',
        gps: [[45.059448,7.63285],[45.059225,7.632996],[45.059113,7.633222],[45.059116,7.633498],[45.059221,7.633707],[45.059367,7.633797],[45.059547,7.633803],[45.059715,7.633805],[45.059923,7.633807],[45.060109,7.633809],[45.060269,7.633803],[45.060431,7.633691],[45.06052,7.633491],[45.060529,7.633288],[45.060519,7.633226],[45.060479,7.633111],[45.060455,7.633066],[45.060419,7.633017],[45.060365,7.632966],[45.060331,7.632944],[45.060217,7.632913],[45.060088,7.632912],[45.059964,7.632911],[45.059832,7.632909],[45.059752,7.632909],[45.059603,7.632907],[45.059492,7.632906],[45.059347,7.632917],[45.059198,7.633029],[45.059102,7.633286],[45.059128,7.633541],[45.059227,7.633713],[45.059422,7.633802],[45.059586,7.633803],[45.059783,7.633805],[45.059972,7.633807],[45.060154,7.633809],[45.060341,7.633773],[45.06047,7.633629],[45.060532,7.633393],[45.060523,7.633248],[45.060508,7.633184],[45.060487,7.633128],[45.060439,7.633043],[45.060392,7.632988],[45.060346,7.632953],[45.060285,7.632925],[45.060188,7.632913],[45.060052,7.632912],[45.05993,7.63291],[45.059792,7.632909],[45.059677,7.632908],[45.05957,7.632907],[45.059444,7.632906],[45.059299,7.632938],[45.059144,7.633124],[45.0591,7.633373],[45.059158,7.633613],[45.059303,7.633772],[45.059464,7.633802],[45.059673,7.633804],[45.059889,7.633806],[45.060074,7.633808],[45.060239,7.633807],[45.060408,7.633718],[45.06052,7.633492],[45.060531,7.633307],[45.060517,7.63322],[45.0605,7.633162],[45.06047,7.633093],[45.060438,7.633042],[45.060383,7.632981],[45.060327,7.632942],[45.06025,7.632917],[45.060149,7.632912],[45.060033,7.632911],[45.059946,7.632911],[45.059846,7.63291],[45.059705,7.632908],[45.059614,7.632907],[45.059503,7.632906],[45.059349,7.632916],[45.059225,7.632997],[45.059121,7.633191],[45.059106,7.633442],[45.059195,7.633674],[45.059334,7.633786],[45.059498,7.633803],[45.059678,7.633804],[45.059888,7.633806],[45.06008,7.633808],[45.060232,7.633808],[45.060384,7.633742],[45.060511,7.633527],[45.060533,7.633346],[45.060528,7.63328],[45.06051,7.633192],[45.060488,7.633131],[45.060443,7.633049],[45.060386,7.632983],[45.060339,7.632949],[45.060278,7.632922],[45.060213,7.632913],[45.060098,7.632912],[45.059989,7.632911],[45.059882,7.63291],[45.059769,7.632909],[45.05963,7.632908],[45.059514,7.632906],[45.059388,7.632908],[45.059232,7.63299],[45.059122,7.633188],[45.059105,7.633437],[45.059179,7.633651],[45.059308,7.633774],[45.059495,7.633803],[45.059676,7.633804],[45.059849,7.633806],[45.060055,7.633808],[45.060239,7.633807],[45.06037,7.633753],[45.060489,7.63359],[45.060533,7.633376],[45.060529,7.633286],[45.060514,7.633208],[45.060489,7.633134],[45.060441,7.633047],[45.060382,7.63298],[45.060331,7.632945],[45.060283,7.632924],[45.06018,7.632913],[45.060079,7.632912],[45.059989,7.632911],[45.059868,7.63291],[45.05976,7.632909],[45.059665,7.632908],[45.05957,7.632907],[45.059464,7.632906],[45.059304,7.632935],[45.059177,7.633059],[45.059105,7.633269],[45.059128,7.633542],[45.059247,7.633733],[45.059432,7.633802],[45.059642,7.633804],[45.059809,7.633806],[45.059984,7.633807],[45.060169,7.633809],[45.060355,7.633764],[45.060487,7.633595],[45.060532,7.633389],[45.060531,7.633307],[45.060511,7.633197],[45.060484,7.63312],[45.060447,7.633054],[45.060411,7.633008],[45.060362,7.632964],[45.060276,7.632922],[45.060216,7.632913],[45.060123,7.632912],[45.060016,7.632911],[45.05994,7.63291],[45.059826,7.632909],[45.059702,7.632908],[45.0596,7.632907],[45.059489,7.632906],[45.05936,7.632913],[45.059229,7.632993],[45.05912,7.633194],[45.059102,7.633418],[45.059159,7.633615],[45.059311,7.633776],[45.05949,7.633803],[45.059666,7.633804],[45.059836,7.633806],[45.06003,7.633808],[45.060238,7.633807],[45.060404,7.633722],[45.060502,7.633556],[45.060533,7.633344],[45.060525,7.63326],[45.060508,7.633186],[45.060482,7.633116],[45.060445,7.633052],[45.060408,7.633005],[45.060342,7.63295],[45.060289,7.632926],[45.060227,7.632914],[45.060101,7.632912],[45.059969,7.632911],[45.059864,7.63291],[45.059738,7.632909],[45.059628,7.632907],[45.059514,7.632906],[45.059382,7.632909],[45.059244,7.632977],[45.059131,7.633158],[45.059101,7.633414],[45.059174,7.633644],[45.059307,7.633774],[45.059464,7.633802],[45.059663,7.633804],[45.059865,7.633806],[45.060023,7.633808],[45.0602,7.633809],[45.060364,7.633757],[45.060498,7.633566],[45.060533,7.633338],[45.060527,7.633272],[45.060508,7.633184],[45.060481,7.633114],[45.060452,7.633062],[45.060402,7.632998],[45.060363,7.632965]] },
    ]
  },
  { day: 'MER', date: '27', title: 'REST & STRETCH', sub: 'Riposo + mobilità', load: 'REST', duration: 16, kind: 'rest', done: true,
    blocks: [
      { code: 'REST', t: 'Rest & Stretch', d: 'Saddle Pose 3\' + Pike Stretch 3\' + Pidgeon dx/sx 2\'+2\'', dur: '~16\'',
        result: 'Fatto' },
    ]
  },
  { day: 'GIO', date: '28', title: 'RUN 40\' + 8 ALLUNGHI', sub: '40\' @6\'30"/km + 8×100m r.40"', load: 'Z2', duration: 55, kind: 'run', done: true,
    blocks: [
      { code: 'RUN', t: 'Run 40\' + 8×100m allunghi', d: '40\' @6\'30"/km + 8×100m allunghi r.40"', dur: '~55\'',
        ref: 'S21 24/05: Run 8km easy 49\' 5:38/km HR136',
        expect: '~6km a ritmo lento + allunghi attivazione pre-gara',
        result: 'SALTATO · viaggio per Rimini' },
    ]
  },
  { day: 'VEN', date: '29', title: 'REST / SHAKEOUT RUN', sub: 'Opzionale: 2-3km easy + 3×100m sprint', load: 'Z1', duration: 20, kind: 'run', done: true,
    blocks: [
      { code: 'RUN', t: 'Shakeout Run (opzionale)', d: '2-3km easy + 3×100m sprint · opzionale, solo se ti senti bene', dur: '~20\'',
        ref: 'S21 24/05: Run 8km easy 49\' 5:38/km HR136',
        expect: 'Gambe sciolte · zero fatica · solo attivazione',
        result: 'REST · no shakeout' },
    ]
  },
  { day: 'SAB', date: '30', title: 'HYROX RIMINI PRO DOUBLES · 1:15:26', sub: 'con Mattia · Rank #183 Pro Doubles M 40-44', load: 'RACE', duration: 76, kind: 'hyrox', done: true,
    blocks: [
      { code: 'RACE', t: 'Hyrox Rimini · Doubles Men Pro · 1:15:26', d: 'Run 39:59 · Stations 30:38 · Rox 4:39 · Adj 0:10 · HR avg 146 max 166', dur: '1:15:26',
        ref: 'Verona Singles: 1:17:44 · Torino Singles: 1:18:33 · Bologna Doubles: 1:03:27',
        expect: 'TARGET: sub 1:06 doubles',
        result: '1:15:26 · Run 39:59 · Stations 30:38 · Rox transitions 4:39 · HR avg 146 max 166 · Rank #183 PRO DOUBLES M 40-44 · +11:59 vs Bologna' },
    ]
  },
  { day: 'DOM', date: '31', title: 'REST', sub: 'Recupero post-gara', load: 'REST', duration: 0, kind: 'rest', done: true,
    blocks: []
  },
  ]},
  { id: 'S23', label: 'S23 · 01 GIU → 07 GIU', range: '01 GIU → 07 GIU 2026', programWeek: 23, days: [
  { day: 'LUN', date: '01', title: 'BIKE EASY 90-100RPM', sub: 'Gabriele · capillarizzare gambe', load: 'Z1', duration: 60, kind: 'bike', done: true,
    blocks: [
      { code: 'BIKE', t: 'Bike easy 90-100rpm capillarizzare', d: 'Bici easy a 90-100rpm per capillarizzare le gambe', dur: '60\'',
        expect: 'HR Z1 · cadenza 90-100rpm · recupero attivo gambe',
        result: 'SALTATO' },
    ]
  },
  { day: 'MAR', date: '02', title: 'RUN COLLINARE 1H10\' + ROW TEST + SKI Z2', sub: 'Gabri collinare + Mattia test + ski', load: 'Z2', duration: 130, kind: 'row', done: true,
    blocks: [
      { code: 'RUN', t: 'Run collinare 1h10\' no stress', d: '1h10\' collinare usando bene i piedi senza forzare', dur: '70\'',
        ref: 'S20 06/03: Collina 10.578km 77\' HR120',
        expect: 'HR Z2 · tecnica piedi · ~10km · no stress',
        result: 'SALTATO' },
      { code: 'ROW', t: 'Test Aerobic Capacity 30\' @145bpm', d: 'Max metri in 30\' @145bpm · baseline off-season · ripetere tra 4 settimane', dur: '30\'',
        ref: 'S20 11/05: Row LT 8.582m 32\' · S22 25/05: Row 1000m 4:00 201W',
        expect: 'Distanza max a HR costante 145 · pacing uniforme · no picchi HR',
        result: '7.871m · 30:00 · 1:54.3/500m · 234W · 26spm · HR 144/149 · DF 75 · WU 2.279m 10:00 153W HR106' },
      { code: 'SKI', t: 'Ski Z2 30\' alterna sciata lunga/corta', d: '30\' Z2 · alterna 5\' sciata lunga resist. 4-6 / 5\' sciata corta resist. 1-2 · restare in Z2', dur: '30\'',
        ref: 'S20 12/05: Ski Z2 45\' 10.347m 158W 2:10/500m HR128/137',
        expect: 'HR ≤135 in entrambi i pattern · segnare sensazioni per pattern',
        result: '7.016m · 30:00 · 2:08.2/500m · 166W · HR 126/134 · Lunga damper 5 173W 44-48spm · Corta damper 1 167W 24-26spm' },
    ]
  },
  { day: 'MER', date: '03', title: 'SKI TEST 30\' @145 + ROW Z2 + RUFFINI', sub: 'Mattia ski test + row Z2 + Ruffini h18:30', load: 'Z2', duration: 115, kind: 'ski', done: true,
    blocks: [
      { code: 'SKI', t: 'Test Aerobic Capacity Ski 30\' @145bpm', d: 'Max metri in 30\' @145bpm · baseline off-season', dur: '30\'',
        ref: 'S19 05/05: Ski 5×750m 260W 1:50.4/500m · 2K PR 7:06.7',
        expect: 'Distanza max a HR costante 145 · pacing uniforme',
        result: '7.500m · 30:00 · 2:00.0/500m · 203W · 41spm · HR 145/149 · DF 61' },
      { code: 'ROW', t: 'Row Z2 30\' alterna 18spm / 24-26spm', d: '30\' Z2 · alterna 5\' @18spm / 5\' @24-26spm · restare in Z2', dur: '30\'',
        ref: 'S20 11/05: Row Z2 12.5km 52\' 176W HR126',
        expect: 'HR Z2 in entrambi i pattern · segnare sensazioni',
        result: '7.267m · 30:00 · 2:03.8/500m · 184W · 22spm · HR 125/135 · DF 88 · Alta 25spm 180W EF 1.46 · Bassa 18spm 186W EF 1.46 · Dec 4.9%' },
      { code: 'RUN', t: 'Run Ruffini h18:30', d: 'Sessione Ruffini con Gabriele · h18:30', dur: '~45\'',
        ref: 'S22 26/05: Ruffini 3.100km 17\'45" 8×250m avg 4:16/km HR139/158',
        expect: 'Intervalli Ruffini · prima sessione off-season',
        result: '6.880km · 41\'12" · doppia piramide 200→800→200 · 13 ripetute 6.230m in 24:15 · pace lavoro 3:53/km · HR 148/170',
        gps: [[45.059459,7.632852],[45.05926,7.632964],[45.059122,7.633189],[45.059112,7.633482],[45.059231,7.633718],[45.059416,7.633802],[45.059646,7.633804],[45.059865,7.633806],[45.060077,7.633808],[45.060242,7.633807],[45.060388,7.633738],[45.060513,7.633517],[45.060515,7.633214],[45.06036,7.632962],[45.060097,7.632912],[45.059871,7.63291],[45.059602,7.632907],[45.059406,7.632907],[45.059221,7.633001],[45.059105,7.633269],[45.059138,7.633568],[45.059283,7.63376],[45.059486,7.633803],[45.059717,7.633805],[45.059937,7.633807],[45.060154,7.633809],[45.060282,7.633799],[45.060458,7.633652],[45.060533,7.633351],[45.060462,7.633078],[45.060284,7.632925],[45.060058,7.632912],[45.059824,7.632909],[45.059595,7.632907],[45.059384,7.632908],[45.059223,7.632999],[45.059114,7.633219],[45.05912,7.633512],[45.059266,7.633748],[45.059464,7.633802],[45.059672,7.633804],[45.059882,7.633806],[45.060094,7.633808],[45.060293,7.633796],[45.060452,7.633662],[45.06053,7.633431],[45.060501,7.633164],[45.060357,7.63296],[45.060138,7.632912],[45.059943,7.632911],[45.059775,7.632909],[45.059609,7.632907],[45.059344,7.632918],[45.059181,7.633053],[45.0591,7.633334],[45.05916,7.633617],[45.059308,7.633774],[45.059472,7.633802],[45.059677,7.633804],[45.05989,7.633806],[45.060108,7.633809],[45.060303,7.633793],[45.060446,7.63367],[45.060527,7.63345],[45.060514,7.633208],[45.060373,7.632972],[45.060187,7.632913],[45.060013,7.632911],[45.05982,7.632909],[45.059615,7.632907],[45.059306,7.632934],[45.059161,7.633089],[45.0591,7.633327],[45.059138,7.633569],[45.059266,7.633748],[45.059434,7.633802],[45.05961,7.633804],[45.059793,7.633805],[45.059984,7.633807],[45.060162,7.633809],[45.060321,7.633784],[45.060464,7.633641],[45.060528,7.633442],[45.060513,7.633207],[45.060386,7.632983],[45.060236,7.632915],[45.060063,7.632912],[45.059863,7.63291],[45.059699,7.632908],[45.059236,7.632985],[45.059119,7.633196],[45.059108,7.633457],[45.059198,7.633679],[45.059348,7.633791],[45.059559,7.633803],[45.05976,7.633805],[45.059949,7.633807],[45.060141,7.633809],[45.060316,7.633786],[45.060448,7.633667],[45.060532,7.633404],[45.060498,7.633157],[45.060375,7.632974],[45.060194,7.632913],[45.059975,7.632911],[45.059804,7.632909],[45.05965,7.632908],[45.059302,7.632936],[45.059173,7.633065],[45.0591,7.633322],[45.059131,7.63355],[45.059243,7.63373],[45.059395,7.6338],[45.059597,7.633804],[45.059771,7.633805],[45.059971,7.633807],[45.060137,7.633809],[45.060413,7.633713],[45.060523,7.633473],[45.060512,7.633201],[45.060392,7.632988],[45.060202,7.632913],[45.060002,7.632911],[45.05978,7.632909],[45.059601,7.632907],[45.059249,7.632973],[45.059128,7.633167],[45.059104,7.633434],[45.059209,7.633693],[45.059372,7.633797],[45.05956,7.633803],[45.059751,7.633805],[45.059966,7.633807],[45.060146,7.633809],[45.060408,7.633717],[45.060516,7.633506],[45.060518,7.633226],[45.060417,7.633014],[45.060224,7.632914],[45.060002,7.632911],[45.059784,7.632909],[45.059593,7.632907],[45.059319,7.632927],[45.059163,7.633085],[45.059099,7.633356],[45.059165,7.633627],[45.059319,7.63378],[45.059493,7.633803],[45.059732,7.633805],[45.059933,7.633807],[45.060144,7.633809],[45.060327,7.63378],[45.060482,7.633608],[45.060534,7.633362],[45.060486,7.633125],[45.060346,7.632953],[45.060125,7.632912],[45.059914,7.63291],[45.059728,7.632908],[45.059547,7.632907],[45.059347,7.632917],[45.05919,7.633039],[45.059106,7.63326],[45.059124,7.633527],[45.05925,7.633736],[45.059407,7.633801],[45.059635,7.633804],[45.059839,7.633806],[45.06003,7.633808],[45.060201,7.633809],[45.060372,7.633751],[45.060491,7.633584],[45.060529,7.63329],[45.060447,7.633054],[45.060291,7.632927],[45.060109,7.632912],[45.05991,7.63291],[45.059721,7.632908],[45.059551,7.632907],[45.05922,7.633002],[45.059119,7.633197],[45.059105,7.633442],[45.059182,7.633656],[45.059347,7.63379],[45.059507,7.633803],[45.059698,7.633805],[45.059903,7.633807],[45.060088,7.633808],[45.060329,7.633779],[45.060489,7.633588],[45.060533,7.633349],[45.06047,7.633093],[45.060341,7.63295],[45.060123,7.632912],[45.059914,7.63291],[45.059725,7.632908],[45.059551,7.632907],[45.059212,7.63301],[45.05911,7.633236],[45.059123,7.633526],[45.059255,7.633739],[45.05945,7.633802],[45.059687,7.633804],[45.05989,7.633806],[45.060104,7.633809],[45.060301,7.633793],[45.060461,7.633647],[45.060533,7.63338],[45.060478,7.633109],[45.060327,7.632942],[45.060099,7.632912],[45.059882,7.63291],[45.059677,7.632908],[45.059367,7.632911],[45.059189,7.633041],[45.059099,7.633345],[45.059177,7.633649],[45.059375,7.633798],[45.059616,7.633804],[45.059859,7.633806],[45.060085,7.633808],[45.060294,7.633795],[45.060317,7.633786]] },
    ]
  },
  { day: 'GIO', date: '04', title: 'BIKE TEST 30\' @145 + PESI TEST 1RM', sub: 'Mattia · test bike + FSQ/BSQ/DL baseline', load: 'TEST', duration: 95, kind: 'hyrox', done: true,
    blocks: [
      { code: 'BIKE', t: 'Test Aerobic Capacity Bike 30\' @145bpm', d: 'Max metri in 30\' @145bpm · baseline off-season', dur: '30\'',
        expect: 'Distanza max a HR costante 145 · pacing uniforme',
        result: 'SALTATO' },
      { code: 'STRENGTH', t: 'Front Squat · Test 1RM + 3×5 @70%', d: 'Test nuovo 1RM · poi 3×5 @70% 1RM · rec completo', dur: '20\'',
        expect: 'Baseline forza estensione ginocchio off-season',
        result: 'SALTATO' },
      { code: 'STRENGTH', t: 'Back Squat · Test 1RM + 3×4 @72.5%', d: 'Test nuovo 1RM · poi 3×4 @72.5% 1RM · rec completo · Tempo: 2" neg 1" buca 1" pos', dur: '25\'',
        ref: '1RM attuale: 105kg',
        expect: 'Baseline forza estensione ginocchio+anca off-season',
        result: 'SALTATO' },
      { code: 'STRENGTH', t: 'Deadlift · Test 1RM + 3×3 @75%', d: 'Test nuovo 1RM · poi 3×3 @75% 1RM · rec completo', dur: '20\'',
        ref: '1RM attuale: 150kg',
        expect: 'Baseline forza estensione anca off-season',
        result: 'SALTATO' },
    ]
  },
  { day: 'VEN', date: '05', title: 'BIKE Z2 30\' + RUN 1H @5\'50"', sub: 'Mattia bike Z2 + Gabri run 1h', load: 'Z2', duration: 90, kind: 'run', done: true,
    blocks: [
      { code: 'BIKE', t: 'Bike Z2 30\' alterna Z2 alta/bassa', d: '30\' Z2 · alterna 5\' Z2 alta / 5\' Z2 bassa · segnare wattaggi', dur: '30\'',
        expect: 'HR Z2 in entrambi i pattern · segnare watt',
        result: 'SALTATO' },
      { code: 'RUN', t: 'Run 1h @5\'50"/km · ~10.3km', d: '1h di corsa a 5\'50"/km', dur: '60\'',
        ref: 'S21 24/05: Run 8km easy 49\' 5:38/km HR136',
        expect: '~10.3km · HR Z2 · ritmo controllato 5:50/km',
        result: '10.418km · 60\'16" · pace avg 5:47/km · HR avg 129 max 142 · cad 87spm',
        gps: [[45.056341,7.679411],[45.056202,7.680074],[45.056022,7.68068],[45.055807,7.681256],[45.055635,7.681827],[45.055455,7.682414],[45.055241,7.68306],[45.05507,7.683656],[45.054847,7.684246],[45.054559,7.684561],[45.054302,7.684994],[45.053873,7.684846],[45.053417,7.684669],[45.05305,7.68464],[45.052866,7.685275],[45.052533,7.68577],[45.052082,7.685716],[45.051598,7.685661],[45.051121,7.685505],[45.050638,7.685574],[45.050187,7.685465],[45.049793,7.685138],[45.049489,7.684734],[45.049161,7.68438],[45.048708,7.684093],[45.048232,7.684155],[45.047845,7.684542],[45.047391,7.684822],[45.046901,7.684897],[45.046457,7.684779],[45.04605,7.68455],[45.045639,7.684257],[45.045203,7.684126],[45.044778,7.68373],[45.04442,7.683278],[45.044183,7.682737],[45.043963,7.68215],[45.043774,7.681521],[45.043568,7.680942],[45.043331,7.680371],[45.04306,7.679864],[45.042814,7.679318],[45.042551,7.678785],[45.04225,7.678274],[45.041894,7.677859],[45.041508,7.677552],[45.041096,7.677309],[45.040622,7.67709],[45.040179,7.676899],[45.039733,7.676733],[45.03928,7.676676],[45.038821,7.676637],[45.038372,7.676647],[45.037901,7.676675],[45.037465,7.67673],[45.036993,7.676778],[45.03654,7.67685],[45.036105,7.676909],[45.035661,7.677122],[45.035213,7.677385],[45.034765,7.677522],[45.034325,7.677605],[45.033821,7.677563],[45.03337,7.677427],[45.032929,7.677158],[45.03254,7.676791],[45.032163,7.676358],[45.031888,7.675917],[45.031521,7.675518],[45.031161,7.675137],[45.03085,7.674646],[45.030513,7.674237],[45.030148,7.673825],[45.02976,7.673443],[45.029334,7.673118],[45.028889,7.672951],[45.028418,7.672924],[45.027976,7.672967],[45.027515,7.673055],[45.027073,7.673158],[45.026632,7.673225],[45.026198,7.673356],[45.025746,7.673367],[45.025278,7.67338],[45.024928,7.673585],[45.024465,7.673454],[45.024005,7.673296],[45.023544,7.67329],[45.023082,7.673351],[45.02263,7.673299],[45.022194,7.673283],[45.021723,7.67323],[45.021283,7.673092],[45.020855,7.672979],[45.020418,7.672906],[45.019963,7.672856],[45.019504,7.672801],[45.019012,7.672748],[45.01852,7.672682],[45.018057,7.672621],[45.017985,7.672689],[45.018464,7.672745],[45.018913,7.672792],[45.019377,7.672844],[45.01983,7.672914],[45.020319,7.672949],[45.020803,7.67298],[45.021243,7.673164],[45.021728,7.673277],[45.022206,7.673341],[45.022681,7.673378],[45.023143,7.673391],[45.023611,7.67335],[45.024069,7.673395],[45.024555,7.673514],[45.025027,7.673656],[45.025377,7.673382],[45.025848,7.673394],[45.026291,7.673384],[45.026749,7.673262],[45.027225,7.673172],[45.027687,7.673099],[45.028131,7.672997],[45.028616,7.672969],[45.02905,7.673063],[45.02949,7.673279],[45.029865,7.673592],[45.030271,7.673991],[45.030638,7.674399],[45.030965,7.674894],[45.03129,7.675372],[45.031693,7.675695],[45.032009,7.676204],[45.03237,7.676657],[45.032734,7.677055],[45.033137,7.677357],[45.033557,7.677578],[45.034031,7.677646],[45.034525,7.67766],[45.034991,7.677535],[45.035435,7.677346],[45.035844,7.677081],[45.036244,7.676929],[45.036731,7.67687],[45.037203,7.6768],[45.037705,7.676759],[45.038178,7.676737],[45.038648,7.676706],[45.039127,7.676734],[45.039627,7.676768],[45.040088,7.676914],[45.040522,7.677115],[45.040988,7.677294],[45.041377,7.677566],[45.041799,7.677854],[45.042146,7.678156],[45.042458,7.67868],[45.042724,7.679186],[45.042971,7.679659],[45.043227,7.680223],[45.043468,7.680822],[45.043696,7.681403],[45.043872,7.682031],[45.044097,7.682635],[45.044345,7.683219],[45.044648,7.683706],[45.045033,7.684084],[45.045455,7.684189],[45.045861,7.684485],[45.046268,7.684617],[45.046446,7.684154],[45.046785,7.683857],[45.047214,7.683739],[45.047653,7.683617],[45.048103,7.683526],[45.048552,7.683346],[45.049007,7.683153],[45.049408,7.68288],[45.049798,7.682636],[45.050252,7.68264],[45.050587,7.682265],[45.05098,7.682095],[45.051407,7.682418],[45.051861,7.682756],[45.052312,7.683083],[45.052749,7.683379],[45.053157,7.683692],[45.053569,7.684016],[45.053959,7.684297],[45.054391,7.684609],[45.054803,7.684903],[45.054985,7.684335],[45.055012,7.683801],[45.055208,7.683141],[45.055428,7.682487],[45.0556,7.68182],[45.055758,7.681226],[45.055947,7.680633],[45.056169,7.680047],[45.056357,7.679454],[45.056535,7.678876],[45.056739,7.678294]] },
    ]
  },
  { day: 'SAB', date: '06', title: 'HYROX AEROBIC EMOM 40\'', sub: 'Ski/WB/Bike/Lunges · 4 stazioni a rotazione', load: 'Z3', duration: 40, kind: 'hyrox', done: true,
    blocks: [
      { code: 'METCON', t: 'EMOM 40\' Hyrox Aerobic', d: 'I: 15/12 kCal SkiErg (max 45") · II: 15 Wall Balls · III: 15/12 kCal Assault Bike (max 45") · IV: 20m Sandbag Lunges', dur: '40\'',
        expect: 'Lavoro aerobico stazioni · 10 round da 4\' · gestire il rest dentro ogni minuto',
        result: '42\' · 10 round · HR avg 132 max 160 · 614cal · Ski HR 127 · WB HR 132 · Bike HR 138 · Lunges HR 138 · Z2 50% Z3 31% Z4 1%' },
    ]
  },
  { day: 'DOM', date: '07', title: 'RUN 15×80M SALITA 8% + 20\' DEFA', sub: 'Gabriele · ripetute in salita', load: 'Z3-Z4', duration: 55, kind: 'run', done: true,
    blocks: [
      { code: 'RUN', t: 'Run 15×80m salita 8% + 20\' defa', d: 'Scaldati bene poi 15×80m in salita 8% rec a scendere cammino + 20\' defaticamento', dur: '~55\'',
        expect: 'Forza specifica in salita · rec cammino in discesa · 20\' defa',
        result: 'SALTATO' },
    ]
  },
  ]},
  { id: 'S24', label: 'S24 · 08 GIU → 14 GIU', range: '08 GIU → 14 GIU 2026', programWeek: 24, days: [
  { day: 'LUN', date: '08', title: 'MTB COLLINARE 1H30\' + ROW FARTLEK 60\'', sub: 'Gabriele MTB · Mattia row wave', load: 'Z2', duration: 150, kind: 'hyrox', done: true,
    blocks: [
      { code: 'BIKE', t: 'MTB collinare 1h30\' in agilità', d: '1h30\' MTB percorso collinare · sempre in agilità', dur: '90\'',
        expect: 'Agilità costante · gestire il percorso collinare',
        result: '17.386km · 70\'17" · D+485m · HR avg 121 max 151 · 13.4km/h avg · Z1 23% Z2 16% Z3 28% Z4 34%',
        gps: [[45.035366,7.683379],[45.034605,7.684398],[45.034142,7.685002],[45.033727,7.685519],[45.033327,7.686045],[45.033323,7.686819],[45.034203,7.686431],[45.034788,7.686142],[45.035328,7.685937],[45.035874,7.686014],[45.036098,7.686525],[45.03566,7.6867],[45.035314,7.687117],[45.03498,7.687598],[45.034677,7.688128],[45.034369,7.688667],[45.034115,7.689199],[45.033808,7.689744],[45.033504,7.690289],[45.033221,7.690838],[45.033558,7.691173],[45.03386,7.690827],[45.034172,7.69058],[45.034387,7.690851],[45.034405,7.691312],[45.034429,7.691773],[45.034501,7.692189],[45.034473,7.692636],[45.034249,7.692962],[45.034253,7.693411],[45.034372,7.693791],[45.034042,7.693919],[45.033877,7.694224],[45.03402,7.694587],[45.034326,7.694672],[45.034476,7.694957],[45.03436,7.69538],[45.034163,7.695751],[45.034154,7.696181],[45.034218,7.69661],[45.034208,7.697033],[45.034133,7.697474],[45.034127,7.697902],[45.034391,7.698093],[45.034718,7.698153],[45.035029,7.698208],[45.035343,7.698299],[45.035583,7.698556],[45.035779,7.698944],[45.035993,7.699389],[45.036258,7.699876],[45.036513,7.700332],[45.036717,7.700709],[45.03666,7.701175],[45.036461,7.701636],[45.036767,7.701534],[45.037041,7.701362],[45.037338,7.701493],[45.037423,7.70189],[45.037557,7.70232],[45.037868,7.702485],[45.038141,7.702545],[45.038342,7.702135],[45.038424,7.701692],[45.0383,7.701277],[45.038435,7.701046],[45.038731,7.701123],[45.039021,7.701178],[45.04022,7.702467],[45.040397,7.703598],[45.040597,7.704083],[45.040925,7.704534],[45.04106,7.705313],[45.041169,7.706197],[45.040877,7.707351],[45.040533,7.708026],[45.039866,7.708749],[45.039415,7.709307],[45.039109,7.709918],[45.038896,7.71029],[45.038666,7.710572],[45.038454,7.710831],[45.03822,7.711093],[45.038017,7.71139],[45.037859,7.711747],[45.037718,7.712123],[45.037612,7.711886],[45.037635,7.711459],[45.037316,7.711574],[45.036648,7.712063],[45.034799,7.712382],[45.033427,7.71132],[45.032891,7.711409],[45.0325,7.711321],[45.032142,7.711028],[45.031821,7.710674],[45.031479,7.710341],[45.031205,7.710061],[45.030938,7.709824],[45.030644,7.709665],[45.030496,7.709329],[45.030338,7.709045],[45.030078,7.70934],[45.029812,7.709588],[45.029548,7.709839],[45.029232,7.709887],[45.029081,7.71024],[45.029033,7.710634],[45.028825,7.710961],[45.02875,7.711345],[45.02883,7.711757],[45.028737,7.712195],[45.028704,7.71263],[45.028567,7.713021],[45.028359,7.71334],[45.028259,7.713744],[45.028324,7.71417],[45.028568,7.714483],[45.028801,7.714791],[45.028982,7.715167],[45.029078,7.715597],[45.029181,7.716027],[45.029235,7.716481],[45.029261,7.71693],[45.029425,7.717317],[45.029592,7.717709],[45.029809,7.718392],[45.030067,7.719313],[45.030223,7.7197],[45.030316,7.720119],[45.030345,7.720563],[45.030314,7.721018],[45.030121,7.721396],[45.029899,7.721709],[45.029812,7.722122],[45.029828,7.722558],[45.029979,7.722926],[45.030322,7.723131],[45.030333,7.723161],[45.030275,7.722882],[45.03098,7.724197],[45.031487,7.725412],[45.031967,7.727054],[45.032804,7.728967],[45.034084,7.729608],[45.035713,7.730958],[45.037016,7.733169],[45.037727,7.734404],[45.039025,7.734743],[45.040302,7.732603],[45.04115,7.73073],[45.041357,7.729083],[45.042914,7.727864],[45.043324,7.72695],[45.044777,7.727696],[45.045183,7.729184],[45.046424,7.727542],[45.04836,7.725146],[45.049692,7.723376],[45.051453,7.721451],[45.052513,7.718684],[45.053457,7.71634],[45.05481,7.715112],[45.05609,7.714363],[45.056507,7.711867],[45.055641,7.709199],[45.056448,7.70703],[45.057842,7.705899],[45.058108,7.707509],[45.058952,7.705456],[45.059435,7.704539],[45.059453,7.701],[45.058637,7.698517],[45.056499,7.697781],[45.055012,7.695459],[45.053796,7.692364],[45.052376,7.690378],[45.052177,7.689751],[45.050285,7.68807],[45.047475,7.686934],[45.045911,7.686458],[45.044822,7.685748],[45.045504,7.683702],[45.046029,7.683323],[45.047212,7.682495],[45.047899,7.681108],[45.04831,7.680237],[45.048645,7.679886],[45.049172,7.680342],[45.050074,7.681042],[45.050665,7.680988],[45.051266,7.679302],[45.051544,7.678569],[45.051879,7.677345],[45.052619,7.675286],[45.053658,7.675555],[45.05486,7.676063],[45.056161,7.676514],[45.0578,7.677277],[45.058366,7.678449],[45.058847,7.6792]] },
      { code: 'ROW', t: 'Row Wave Fartlek 50\' · 8×(3\'Z2 / 2\'Z1)', d: '8×(3\' Z2 / 2\' Z1) · onde regolari tra Z1 basso e Z2 alto', dur: '50\'',
        expect: 'HR media Z2 · variazione ritmica · funzione mitocondriale ed efficienza',
        result: '11.509m · 50\'00" · 158W avg · 2:10.3/500m · HR avg 121 max 135 · 25spm · DF75 · Z2 avg 204W HR131 EF 1.56 · Z1 avg 113W HR113 · Dec -1.1%' },
    ]
  },
  { day: 'MAR', date: '09', title: 'RUN QUALITÀ PISTA RUFFINI', sub: 'Gabriele pista 9:30-11:00 · Mattia: qualità', load: 'Z3-Z4', duration: 90, kind: 'run', done: true,
    blocks: [
      { code: 'RUN', t: 'Run qualità pista Ruffini · 9:30-11:00 · 90\'', d: 'Sessione qualità in pista con Gabriele · 9:30-11:00', dur: '90\'',
        expect: 'Qualità · programma da Gabriele in pista',
        result: '6.190km · 34\'41" · PISTA 10×500m r.jog · 3:59/km avg work (R1 3:52 → R8 4:03 → R10 3:49) · HR 138/169 · cad 93' },
    ]
  },
  { day: 'MER', date: '10', title: 'BIKE PYRAMID 60\' Z2', sub: 'Mattia · piramide intra-sessione Assault Bike', load: 'Z2', duration: 60, kind: 'bike', done: true,
    blocks: [
      { code: 'BIKE', t: 'Assault Bike Pyramid 60\' Z2', d: '10\' ramp up Z1→Z2 (110→120 bpm)\n10\' Z2 basso (120-125 bpm)\n10\' Z2 medio (125-130 bpm)\n10\' Z2 alto (130-135 bpm)\n10\' Z2 medio (125-130 bpm)\n10\' ramp down Z2→Z1 (120→110 bpm)', dur: '60\'',
        expect: 'Piramide simmetrica · cadenza libera',
        result: '65\' · 755cal · HR avg 119 max 138 · piramide perfetta: ramp 109→Z2b 124→Z2m 128→Z2a 132→Z2m 126→ramp 112' },
    ]
  },
  { day: 'GIO', date: '11', title: 'PESI TEST 1RM + RUN PRECOLLINA 1H10\'', sub: 'Mattia h8:30 pesi · Gabriele run precollina', load: 'TEST', duration: 150, kind: 'hyrox', done: true,
    blocks: [
      { code: 'STRENGTH', t: 'Strict Press · Test 1RM', d: 'Test 1RM Strict Press', dur: '20\'',
        result: '1RM confermato 65kg' },
      { code: 'STRENGTH', t: 'Back Squat · SALTATO', d: 'Non si farà più · sostituito con Lunges dalle prossime sessioni', dur: '0\'',
        result: 'SALTATO · passaggio a Lunges' },
      { code: 'STRENGTH', t: 'Deadlift · Test 1RM', d: 'Test nuovo 1RM', dur: '20\'',
        ref: '1RM precedente: 150kg',
        result: '1RM 157.5kg (+7.5kg)' },
      { code: 'RUN', t: 'Run precollina 1h10\' + 8×100m allunghi r40"', d: '1h10\' corsa precollina + 8 allunghi da 100m rec 40" · ~12km · ~85\'', dur: '85\'',
        ref: 'S23 05/06: Run 1h 10.418km 5:47/km HR129',
        expect: 'Ritmo controllato in precollina · allunghi progressivi',
        result: 'SALTATO', skipped: true },
    ]
  },
  { day: 'VEN', date: '12', title: 'SKI Z2 TEMPO BLOCS 70\'', sub: 'Mattia · 3×15\' Z2 rec 5\' Z1', load: 'Z2', duration: 70, kind: 'ski', done: true,
    blocks: [
      { code: 'SKI', t: 'Ski Z2 Tempo Blocs 70\' · 3×15\' Z2 / 5\' Z1', d: '3×15\' Z2 con 5\' Z1 recupero attivo tra i blocchi · Z2 effettivo 45\'', dur: '70\'',
        ref: 'S23 05/06: Row Z2 30\' 7267m 163W EF 1.46 Dec 3.3%',
        expect: 'HR stabile nei 3 blocchi Z2 · no cardiac drift · recupero attivo Z1 tra i blocchi',
        result: '15.976m · 70\' · 154W avg · 2:11.4/500m · HR 120/134 · 40spm · DF56 · Z2: B1 183W HR132 EF1.39 · B2 171W HR126 EF1.36 · B3 163W HR128 EF1.27 · Dec 8.6%' },
    ]
  },
  { day: 'SAB', date: '13', title: 'EMOM 44\' HYROX + RUN 10KM', sub: 'Mattia EMOM + Gabriele run', load: 'Z2-Z4', duration: 99, kind: 'hyrox', done: true,
    blocks: [
      { code: 'HYROX', t: 'EMOM 44\' · Ski/Burpees/Row/Burpees', d: 'Ogni minuto:\nI: 15/12 kCal SkiErg (max 45")\nII: 15/12 Burpees\nIII: 15/12 kCal Row (max 45")\nIV: 15/12 Burpees\n\n11 round · rest = tempo rimanente nel minuto', dur: '44\'',
        expect: 'Tenere i 15cal erg sotto 45" · burpees costanti · gestire la fatica round 7+',
        result: '44\'05" · 721cal · HR avg 139 max 152 · SKI 2225m 247W 1:52.2/500m 50spm DF55 · ROW 2182m 266W 1:49.5/500m 32spm DF91 · 11×15cal · Sprawl 15→10→12 · Row EF 1.88→1.83 Dec 2.9%' },
      { code: 'RUN', t: 'Run 10km · 8km @5\'20"/km · ~55\'', d: '10km totali · parte principale 8km a 5\'20"/km', dur: '55\'',
        ref: 'S23 05/06: Run 1h 10.418km 5:47/km HR129',
        expect: '8km a 5:20/km = passo più rapido del solito · HR Z2-Z3',
        result: '10.194km · 56\'24" · 5:32/km avg · WU 2.18km @6:20/km · 8km @5:18/km (L4 5:10 → L11 5:16 neg split) · HR 136/152 · cad 87' },
    ]
  },
  { day: 'DOM', date: '14', title: 'RUN 2×2500M @4\'30"/KM · ~10KM', sub: 'Gabriele · intervalli + defa', load: 'Z3-Z4', duration: 62, kind: 'run', done: true,
    blocks: [
      { code: 'RUN', t: 'Run 2×2500m @4\'30"/km rec 4\' cammino · ~10km · ~62\'', d: 'Riscaldamento (scaldati bene)\n2×2500m @4\'30"/km · rec 4\' cammino\n20\' defaticamento', dur: '62\'',
        ref: 'S23 05/06: Run 1h 10.418km 5:47/km HR129',
        expect: '4:30/km = ritmo forte · gestire il rec camminando',
        result: '7.793km · 44\'47" · tapis · R1 2.344km @4:28/km HR 153/160 · rec 4\' · R2 2.488km @4:30/km HR 153/162 · WU 1.16km @7:32 · CD 1.57km @6:35 · HR 138/162 · cad 83' },
    ]
  },
  ]},
  { id: 'S25', label: 'S25 · 15 GIU → 21 GIU', range: '15 GIU → 21 GIU 2026', programWeek: 25, days: [
  { day: 'LUN', date: '15', title: 'ROW WAVE FARTLEK 55\'', sub: 'Mattia · 9×(3\'Z2 / 2\'Z1)', load: 'Z2', duration: 55, kind: 'row', done: true,
    blocks: [
      { code: 'ROW', t: 'Row Wave Fartlek 55\' · 9×(3\'Z2 / 2\'Z1)', d: '10\' riscaldamento Z1\n9×(3\' Z2 / 2\' Z1) · onde regolari tra Z1 basso e Z2 alto\n10\' defaticamento Z1', dur: '55\'',
        ref: 'S24 08/06: 11.509m 50\' 158W 2:10.3/500m HR 121/135 8×(3\'Z2/2\'Z1) Dec -1.1%',
        expect: 'HR media Z2 · variazione ritmica · funzione mitocondriale ed efficienza · +1 round vs S24',
        result: '12911m · 55\'00" · 219W Z2 avg · 1:56.9/500m · 26spm · DF88 · HR 119/135 · 820cal · Z2 9×3\' avg 770m 219W HR124 · Z1 9×2\' avg 421m 121W HR111 · EF 1.79→1.75 Dec 2.6%' },
    ]
  },
  { day: 'MAR', date: '16', title: 'REST', sub: 'Riposo', load: '—', duration: 0, kind: 'rest', done: true,
    blocks: []
  },
  { day: 'MER', date: '17', title: 'ASSAULT BIKE PYRAMID 65\' + RUN ~12KM', sub: '8:30 Mattia bike · 17:30 Gabriele run', load: 'Z2', duration: 135, kind: 'hyrox', done: true,
    blocks: [
      { code: 'BIKE', t: '8:30 · Assault Bike Pyramid 65\' Z2', d: '10\' rampa Z1→Z2 (110→120 bpm)\n5\' Z2 basso (120-125 bpm)\n10\' Z2 medio (125-130 bpm)\n15\' Z2 alto (130-135 bpm)\n10\' Z2 medio (125-130 bpm)\n5\' Z2 basso (120-125 bpm)\n10\' rampa Z2→Z1 (120→110 bpm)', dur: '65\'',
        ref: 'S24 10/06: 60\' 6×10\' blocchi uguali · 755cal HR 119/138',
        expect: 'Piramide vera 5\'/10\'/15\'/10\'/5\' (+5\' vs S24) · picco Z2 alto 15\' vs 10\' · media Z2',
        result: '1:05:11 · 37146.4m · 680.5cal · 240W avg (376 max) · 34.3km/h avg (40.7 max) · 55rpm avg (66 max) · HR 121/139 · piramide 10/5/10/15/10/5/10 · picco 15\' HR133/139 · simmetria perfetta (122↑=122↓) no drift' },
      { code: 'RUN', t: '17:30 · Run 2km risc + 10km @5\'40"/km · ~12km · ~70\' (fine 18:45)', d: '2km riscaldamento\n10km @5\'40"/km', dur: '~70\'',
        ref: 'S24 13/06: 10.194km 8km @5:18/km HR 136/152',
        expect: '5:40/km = Z2 controllato · WU 2km · 10km a ritmo costante',
        result: '12.014km · 70\'38" · WU 2km @6:27/km · 10km lavoro @5:46/km · HR 136/152 · cad 85 · 1098cal · HR sale da 133 a 146 negli ultimi km (Z3) · ritmo leggermente sopra target (5:46 vs 5:40)' },
    ]
  },
  { day: 'GIO', date: '18', title: 'SKI Z2 TEMPO BLOCS 70\' + RUN QUALITÀ RUFFINI', sub: '8:30 Mattia ski · 14:30 Gabriele Ruffini', load: 'Z2-Z4', duration: 130, kind: 'hyrox', done: true,
    blocks: [
      { code: 'SKI', t: '8:30 · Ski Z2 Tempo Blocs 70\' · 15\'+20\'+15\' Z2 / 5\' Z1', d: '5\' Z1 warm-up\n15\' Z2\n5\' Z1\n20\' Z2\n5\' Z1\n15\' Z2\n5\' Z1 cool-down\nZ2 effettivo 50\'', dur: '70\'',
        ref: 'S24 12/06: Ski Z2 Tempo Blocs 15.976m 154W 2:11.4/500m HR 120/134 EF 1.39→1.27 Dec 8.6%',
        expect: 'HR stabile nei 3 blocchi Z2 · no cardiac drift · recupero attivo Z1 · Z2 50\' (+5\' vs S24)',
        result: '15.657m · 70\'00" · 145W avg overall · DF55 · HR 119/136 · 943cal · Z2: B1 172W HR128 EF1.34 · B2 157W HR128 EF1.23 · B3 157W HR126 EF1.25 · Dec 7.3% · spm 42-45 · B1 più forte poi assestamento 157W' },
      { code: 'RUN', t: '14:30 · Run qualità Ruffini', d: 'Sessione qualità in pista con Gabriele · h14:30 Ruffini', dur: '60\'',
        ref: 'S24 09/06: 6.190km 10×500m 3:59/km avg HR 138/169 cad 93',
        expect: 'Qualità · programma specifico da Gabriele in pista',
        result: 'Ruffini quality · WU 1220m @6:51/km + 5×~310m forti (49"/52"/55"/55"/54" · 2:41→3:02/km) rec jog 3-4\' · tot 3.610km · HR 127/167 · reps in Z5 (max 163-167) · pace in calo, HR in salita = lavoro neuromuscolare/velocità' },
    ]
  },
  { day: 'VEN', date: '19', title: 'DEADLIFT 5×3 + RUN PRECOLLINA 1H20\' + ALLUNGHI', sub: '8:30 Mattia deadlift · 18:00 Gabriele precollina', load: 'HEAVY+Z2', duration: 110, kind: 'hyrox', done: true,
    blocks: [
      { code: 'STRENGTH', t: '8:30 · Deadlift 5×3 @75% (118.1kg → barra 117,5kg)', d: '5×3 @75% 1RM (118.1kg → caricabile 117,5kg) · recupero completo\nDischi per lato: 20 + 20 + 5 + 2,5 + 1,25 (bilanciere 20kg)\nFocus: lat attivi, barra a contatto gambe, bracing ogni rep · no rimbalzo a terra', dur: '20\'',
        ref: '1RM 157.5kg (11 GIU) · 75% = 118.1kg · barra reale 117,5kg (−0,6kg)',
        expect: 'Qualità trasmissione di forza · ogni rep identica · no fatica, SNC',
        result: 'FATTO con Mattia · 5×3 @117,5kg (75%) completato' },
      { code: 'RUN', t: '18:00 · Run precollina 1h20\' + 8×100m allunghi r40" · ~90\' (fine 19:30)', d: '1h20\' corsa precollina\n8×100m allunghi rec 40"', dur: '~90\'',
        ref: 'S23 05/06: Run 1h 10.418km 5:47/km HR129',
        expect: 'Precollina · ritmo naturale · 8 allunghi da 100m con 40" rec',
        result: 'SALTATO', skipped: true },
    ]
  },
  { day: 'SAB', date: '20', title: 'MTB COLLINARE 1H30\' + RUN 20×150M FORTI', sub: '9:00 Gabriele MTB · 18:00 ripetute brevi', load: 'Z2-Z4', duration: 150, kind: 'hyrox', done: true,
    blocks: [
      { code: 'BIKE', t: '9:00 · MTB collinare 1h30\' in agilità', d: '1h30\' MTB percorso collinare · sempre in agilità', dur: '90\'',
        ref: 'S24 08/06: 17.386km · 70\'17" · D+485m · HR avg 121 max 151',
        expect: 'Agilità costante · percorso collinare',
        result: 'SALTATO', skipped: true },
      { code: 'RUN', t: '18:00 · Run 20×150m forti rec 100m cammino + 20\' defa · ~60\'', d: 'Scaldarsi bene\n20×150m forti · rec 100m cammino\n20\' defaticamento', dur: '~60\'',
        ref: 'S24 14/06: Tapis 2×2500m @4:28-4:30/km HR 153/162',
        expect: '150m ad alta intensità · 100m cammino recupero · 20\' defa',
        result: 'SALTATO', skipped: true },
    ]
  },
  { day: 'DOM', date: '21', title: 'RUN 2KM RISC + 8KM @5\'30"/KM · ~10KM · ~58\'', sub: 'Gabriele · lungo Z2', load: 'Z2', duration: 58, kind: 'run', done: true,
    blocks: [
      { code: 'RUN', t: 'Run 2km risc + 8km @5\'30"/km · ~10km · ~58\'', d: '2km riscaldamento\n8km @5\'30"/km', dur: '~58\'',
        ref: 'S24 13/06: 10.194km 8km @5:18/km HR 136/152',
        expect: '5:30/km = Z2 · WU 2km · 8km a ritmo costante',
        result: 'SALTATO', skipped: true },
    ]
  },
  ]},
];

// Current week — S26 (22 - 28 Jun 2026) · Vacanza La Vachette 1400m · solo run e bike
const WEEK = [
  { day: 'LUN', date: '22', title: 'MTB COL DU GRANON DA VAL CLARÉE', sub: 'Vacanza La Vachette · salita in quota', load: 'Z2-Z3', duration: 196, kind: 'bike', done: true,
    blocks: [
      { code: 'BIKE', t: 'MTB Col du Granon da Val Clarée · tutto o in parte', d: 'Salita MTB al Col du Granon dal versante della Val Clarée\nTutto o in parte secondo gamba', dur: '~2h30\'',
        expect: 'Salita lunga in quota (base 1400m) · gestione sforzo · agilità in salita',
        result: '39.286km · 3h16\' moving (4h elapsed) · D+1182m · 1271→2408m vetta Granon · HR 125/155 · 12.0km/h avg · 2034cal · Z1 30% Z2 33% Z3 34% Z4 3%' },
    ]
  },
  { day: 'MAR', date: '23', title: 'RUN 8×(30"/30" + 1\'/1\') + 20\' DEFA', sub: 'Vacanza · fartlek strutturato', load: 'Z3-Z4', duration: 50, kind: 'run', done: false,
    blocks: [
      { code: 'RUN', t: 'Run 8×(30" forte + 30" piano + 1\' forte + 1\' piano) + 20\' defa', d: 'Scaldarsi bene\n8×(30" forte + 30" piano + 1\' forte + 1\' piano)\n20\' defaticamento', dur: '~50\'',
        expect: 'Fartlek strutturato · alternanza forte/piano · 8 round · richiami di velocità' },
    ]
  },
  { day: 'MER', date: '24', title: 'BIKE PIANURA 1H30\' RECUPERO', sub: 'Vacanza · recupero attivo', load: 'Z1', duration: 92, kind: 'bike', done: true,
    blocks: [
      { code: 'BIKE', t: 'Bike pianura 1h30\' di recupero', d: '1h30\' bike in pianura · ritmo di recupero', dur: '90\'',
        expect: 'Recupero attivo · pianura · Z1 · gambe leggere',
        result: '28.271km · 1h32\' moving · D+326m · HR 115/145 · 18.3km/h avg · 884cal · Z1 62% Z2 31% Z3 7% · recupero ben tenuto in Z1' },
    ]
  },
  { day: 'GIO', date: '25', title: 'TRAIL RUNNING 1H40\' D+ LIBERO + ALLUNGHI', sub: 'Vacanza · trail in quota', load: 'Z2', duration: 101, kind: 'run', done: true,
    blocks: [
      { code: 'RUN', t: 'Trail running 1h40\' D+ libero + allunghi 100m r40"', d: '1h40\' trail running con dislivello libero\nallunghi da 100m rec 40"', dur: '100\'',
        expect: 'Trail in quota · D+ libero secondo percorso · allunghi finali da 100m',
        result: '13.564km · 1h41\' · D+317m · trail 12.35km @7:31/km + 8×100m allunghi (3:55-4:27/km) rec 40" · HR 133/152 · cad 74 · 1374cal · Z2 57% Z3 37%' },
    ]
  },
  { day: 'VEN', date: '26', title: 'REST', sub: 'Riposo', load: '—', duration: 0, kind: 'rest', done: false,
    blocks: []
  },
  { day: 'SAB', date: '27', title: 'MTB 2H30\' FACILI', sub: 'Vacanza · volume facile, attesa di domani', load: 'Z1-Z2', duration: 150, kind: 'bike', done: false,
    blocks: [
      { code: 'BIKE', t: 'MTB 2h30\' facili', d: '2h30\' MTB facili · in attesa del lavoro di domani', dur: '150\'',
        expect: 'Volume facile · gambe scariche in vista di domenica' },
    ]
  },
  { day: 'DOM', date: '28', title: 'BRICK 4×(4KM MTB + 800M RUN @4\'40"/KM)', sub: 'Vacanza · brick bici→corsa', load: 'Z3', duration: 90, kind: 'bike', done: false,
    blocks: [
      { code: 'BIKE', t: 'Brick 4×(4km MTB pianura + 800m run @4\'40"/km)', d: '4×(4km MTB in pianura + 800m run @4\'40"/km)', dur: '~90\'',
        expect: 'Brick bici→corsa · transizioni rapide · 800m a 4:40/km a gambe stanche' },
    ]
  },
];

// Real Personal Bests
const PBS = [
  { station: 'SkiErg 2000m', value: '7:06.7', delta: 'PR', date: '24 APR', sub: '1:46.7/500m · 281W' },
  { station: 'Row 5000m', value: '17:52.0', delta: '-33s', date: '10 MAG', sub: '1:47.2/500m · 284W' },
  { station: 'Back Squat 1RM', value: '105kg', delta: '', date: '20 MAR' },
  { station: 'Strict Press 1RM', value: '65kg', delta: '', date: '11 GIU' },
  { station: 'Deadlift 1RM', value: '157.5kg', delta: '+7.5kg', date: '11 GIU' },
  { station: 'Hyrox Verona Singles', value: '1:17:44', delta: 'PB Singles', date: '2025' },
  { station: 'Hyrox Torino Singles', value: '1:18:33', delta: '+49s', date: '31 GEN' },
  { station: 'Hyrox Bologna Doubles', value: '1:03:27', delta: 'PB Doubles', date: '04 APR' },
  { station: 'Hyrox Rimini Pro Doubles', value: '1:15:26', delta: '+11:59', date: '30 MAG' },
];

// Volume per week (20 weeks, km) — real data
const VOL_ROWER = [28.2,34.4,58.0,43.328,2.5,27.5,32.3,26.8,18.8,36.8,32.647,38.864,25.4,7.0,18.307,0,11.674,18.774,30.776,14.965,10.549,1.5,17.417,14.190,12.911,0];
const VOL_SKI = [13.9,20.7,16.9,52.0,0,25.0,11.8,23.1,37.9,36.8,41.7,35.053,32.9,20.006,14.572,20.031,22.032,33.524,7.348,10.347,0,1.5,16.668,18.663,15.657,0];
const VOL_RUN = [0,7.82,7.934,7.711,16.085,4.13,10.157,28.909,32.259,33.324,23.487,29.075,30.518,2.15,20.223,19.458,36.5,21.552,26.931,41.432,23.563,18.107,17.298,24.177,15.624,13.564];
const VOL_BIKE = [0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,27.701,37.803,0,0,17.386,0,67.557];
const VOLUME = VOL_ROWER.map((r, i) => +(r + VOL_SKI[i] + VOL_RUN[i] + VOL_BIKE[i]).toFixed(1));

// Totals (real)
const TOTALS = {
  rower: 563.602,
  ski: 528.101,
  run: 511.988,
  bike: 150.447,
  total: 1731.972,
};

// EF Trend — real Z2 SkiErg data
const EF_TREND = [
  { date: '03/01', ef: 1.27, power: 155, hr: 122 },
  { date: '16/01', ef: 1.20, power: 150, hr: 125 },
  { date: '20/01', ef: 1.28, power: 156, hr: 122 },
  { date: '21/01', ef: 1.36, power: 155, hr: 114 },
  { date: '25/01', ef: 1.31, power: 154, hr: 118 },
  { date: '03/02', ef: 1.35, power: 167, hr: 124 },
  { date: '07/02', ef: 1.29, power: 154, hr: 119 },
  { date: '08/02', ef: 1.30, power: 163, hr: 125 },
  { date: '28/02', ef: 1.30, power: 162, hr: 125 },
  { date: '01/03', ef: 1.38, power: 164, hr: 119 },
  { date: '03/03', ef: 1.34, power: 165, hr: 123 },
  { date: '09/03', ef: 1.37, power: 171, hr: 125 },
  { date: '15/03', ef: 1.36, power: 166, hr: 122 },
  { date: '23/03', ef: 1.41, power: 172, hr: 122 },
  { date: '01/04', ef: 1.38, power: 165, hr: 120 },
  { date: '09/04', ef: 1.17, power: 146, hr: 125 },
  { date: '16/04', ef: 1.37, power: 156, hr: 114 },
  { date: '27/04', ef: 1.30, power: 165, hr: 127 },
  { date: '03/05', ef: 1.36, power: 174, hr: 128 },
  { date: '12/05', ef: 1.23, power: 158, hr: 128 },
];

// Storico — real recent workouts (più recenti prima)
const HISTORY = [
  { date: '25 GIU', title: 'Trail Running La Vachette \u00b7 13.564km \u00b7 D+317m + 8\u00d7100m allunghi', kind: 'run', dur: 101, load: 'Z2-Z3', rpe: 6, note: '13.564km \u00b7 1h41\' \u00b7 D+317m \u00b7 trail 12.35km @7:31/km + 8\u00d7100m allunghi (3:55-4:27/km) rec 40" \u00b7 HR 133/152 \u00b7 cad 74 \u00b7 1374cal \u00b7 Z2 57% Z3 37%',
    details: {
      summary: 'Trail running S26 GIO (10:09) \u2014 vacanza La Vachette. 12.35km di trail con dislivello (D+317m) a 7:31/km medio (ritmo da sentiero, terreno vario), HR prevalentemente Z2 (57%) con tratti Z3 (37%) nelle salite. In coda 8\u00d7100m allunghi a ritmo brillante (3:55-4:27/km, cadenza 90-93) con recupero 40" \u2014 richiami di velocit\u00e0 a fine seduta su gambe gi\u00e0 caricate. Totale 13.564km in 1h41\'.',
      metrics: [
        { l: 'DIST TOTALE', v: '13.564 km' },
        { l: 'TEMPO', v: '1h41\'' },
        { l: 'DISLIVELLO +', v: '317 m' },
        { l: 'TRAIL', v: '12.35km @7:31/km' },
        { l: 'ALLUNGHI', v: '8\u00d7100m @3:55-4:27/km' },
        { l: 'HR AVG', v: '133 bpm' },
        { l: 'HR MAX', v: '152 bpm' },
        { l: 'CADENZA', v: '74 spm' },
        { l: 'CALORIE', v: '1374 kcal' },
        { l: 'ZONE', v: 'Z2 57% Z3 37%' },
      ],
      table: {
        headers: ['Allungo', 'Dist', 'Tempo', 'Pace', 'Cad'],
        rows: [
          ['1', '90 m', '0:23', '4:25/km', '91'],
          ['2', '98 m', '0:26', '4:27/km', '92'],
          ['3', '106 m', '0:25', '4:05/km', '91'],
          ['4', '104 m', '0:25', '4:10/km', '91'],
          ['5', '97 m', '0:24', '4:12/km', '90'],
          ['6', '104 m', '0:26', '4:15/km', '91'],
          ['7', '106 m', '0:24', '3:55/km', '91'],
          ['8', '100 m', '0:25', '4:11/km', '93'],
        ],
      },
      gps: [[44.9186, 6.673846], [44.918772, 6.673957], [44.918929, 6.674118], [44.919115, 6.674134], [44.919309, 6.674067], [44.919502, 6.674009], [44.919685, 6.673971], [44.919866, 6.673894], [44.920043, 6.673834], [44.920162, 6.673765], [44.920298, 6.673696], [44.920438, 6.673679], [44.920564, 6.673674], [44.920725, 6.673705], [44.920832, 6.673822], [44.920914, 6.673979], [44.921002, 6.67414], [44.921102, 6.674273], [44.921202, 6.674371], [44.921246, 6.674549], [44.92129, 6.67478], [44.921417, 6.67492], [44.921534, 6.675018], [44.921658, 6.675077], [44.921791, 6.675217], [44.921888, 6.67541], [44.921967, 6.675575], [44.922033, 6.675748], [44.92214, 6.675907], [44.922297, 6.675929], [44.92246, 6.675935], [44.922622, 6.675964], [44.922787, 6.675994], [44.922962, 6.67602], [44.923102, 6.676062], [44.923251, 6.676091], [44.923397, 6.676143], [44.923556, 6.676172], [44.923725, 6.676198], [44.923841, 6.676294], [44.923976, 6.676386], [44.924137, 6.676415], [44.924333, 6.67637], 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    }
  },
  { date: '24 GIU', title: 'Bike Recupero Pianura · 28.271km · Z1', kind: 'bike', dur: 92, load: 'Z1', rpe: 3, note: '28.271km · 1h32\' moving · D+326m · HR 115/145 · 18.3km/h avg · 884cal · Z1 62% Z2 31% Z3 7% · recupero',
    details: {
      summary: 'Bike recupero in pianura S26 MER (09:29) — vacanza La Vachette. 28.271km in 1h32\' a ritmo molto blando dopo la salita al Granon di lunedì. HR media 116, prevalentemente Z1 (62%) — recupero attivo ben gestito, gambe leggere. D+326m minimo, velocità media 18.3 km/h.',
      metrics: [
        { l: 'DISTANZA', v: '28.271 km' },
        { l: 'TEMPO', v: '1h32\'' },
        { l: 'DISLIVELLO +', v: '326 m' },
        { l: 'HR AVG', v: '116 bpm' },
        { l: 'HR MAX', v: '145 bpm' },
        { l: 'VEL MEDIA', v: '18.3 km/h' },
        { l: 'CALORIE', v: '884 kcal' },
        { l: 'ZONE', v: 'Z1 62% Z2 31% Z3 7%' },
      ],
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    }
  },
  { date: '22 GIU', title: 'MTB Col du Granon · 39.286km · D+1182m · 2408m vetta', kind: 'bike', dur: 196, load: 'Z2-Z3', rpe: 7, note: '39.286km · 3h16\' moving (4h elapsed) · D+1182m · 1271→2408m vetta Granon · HR 125/155 · 12.0km/h avg · 2034cal · Z1 30% Z2 33% Z3 34% Z4 3%',
    details: {
      summary: 'MTB Col du Granon S26 LUN (07:12) — vacanza La Vachette. Salita epica dal versante Val Clarée fino in vetta al Col du Granon: partenza a 1271m, vetta a 2408m, D+1182m totale. 39.286km in 3h16\' di movimento (4h elapsed con soste). Sforzo ben distribuito in quota: 30% Z1, 33% Z2, 34% Z3, solo 3% Z4 — salita gestita in agilità senza andare oltre soglia. HR media 126, max 155. Velocità media 12.0 km/h coerente con il dislivello. 2034 kcal.',
      metrics: [
        { l: 'DISTANZA', v: '39.286 km' },
        { l: 'TEMPO MOVING', v: '3h16\'' },
        { l: 'TEMPO ELAPSED', v: '~4h' },
        { l: 'DISLIVELLO +', v: '1182 m' },
        { l: 'QUOTA', v: '1271 → 2408 m' },
        { l: 'HR AVG', v: '126 bpm' },
        { l: 'HR MAX', v: '155 bpm' },
        { l: 'VEL MEDIA', v: '12.0 km/h' },
        { l: 'CALORIE', v: '2034 kcal' },
      ],
      table: {
        headers: ['Zona', 'HR', 'Tempo %'],
        rows: [
          ['Z1', '<120', '30%'],
          ['Z2', '120-135', '33%'],
          ['Z3', '136-149', '34%'],
          ['Z4', '150-156', '3%'],
          ['Z5', '157+', '0%'],
        ],
      },
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[44.918139, 6.674014], [44.918387, 6.674742], [44.918929, 6.675101], [44.919135, 6.675476], [44.919061, 6.67559]],
    }
  },
  { date: '19 GIU', title: 'Deadlift 5×3 @117,5kg (75%)', kind: 'strength', dur: 20, load: 'HEAVY', rpe: 6, note: 'Fatto con Mattia · 5×3 @117,5kg (75% di 1RM 157,5kg) · recupero completo · focus qualità trasmissione di forza, ogni rep identica · dischi/lato 20+20+5+2,5+1,25',
    details: {
      summary: 'Deadlift forza S25 VEN mattina (8:30) con Mattia. 5 serie da 3 rep a 117,5kg (75% del 1RM di 157,5kg testato l\'11 GIU), recupero completo tra le serie. Lavoro di qualità sulla trasmissione di forza: lat attivi, barra a contatto gambe, bracing ogni rep, no rimbalzo a terra. Carico sub-massimale per non affaticare l\'SNC.',
      metrics: [
        { l: 'ESERCIZIO', v: 'Deadlift' },
        { l: 'SCHEMA', v: '5×3' },
        { l: 'CARICO', v: '117,5 kg (75%)' },
        { l: '% 1RM', v: '75% di 157,5kg' },
        { l: 'DISCHI/LATO', v: '20+20+5+2,5+1,25' },
      ],
    }
  },
  { date: '18 GIU', title: 'Ski Z2 Tempo Blocs · 15.657m · 15/20/15 Z2', kind: 'ski', dur: 70, load: 'Z2', rpe: 5, note: '15.657m · 70\'00" · 145W avg overall · DF55 · HR 119/136 · 943cal · Z2: B1 172W HR128 EF1.34 · B2 157W HR128 EF1.23 · B3 157W HR126 EF1.25 · Dec 7.3% · spm 42-45',
    details: {
      summary: 'Ski Z2 Tempo Blocs S25 GIO (16:45) — Mattia. Struttura 5\' Z1 WU + 15\'/20\'/15\' Z2 con 5\' Z1 recupero tra i blocchi + 5\' Z1 CD. DF55. Watt da webarchive C2 (autoritativi). Primo blocco Z2 partito forte (172W, 2:06.7/500m) poi assestamento sui 157W (2:10.7/500m) nei blocchi 2 e 3 — pacing tipico, HR molto stabile a 126-128 in tutti e 3 i blocchi nonostante il calo di potenza. EF B1 1.34 → B2 1.23 → B3 1.25, decoupling B1→B3 7.3% (moderato, guidato dal blocco 1 più aggressivo; B2 e B3 praticamente identici = ottima stabilità). Recuperi Z1 efficaci: HR scende a 111-115. Rispetto S24 12/06 (15.976m, EF 1.39→1.27, Dec 8.6%): distanza simile, decoupling leggermente migliore, Z2 effettivo +5\' (50\' vs 45\').',
      metrics: [
        { l: 'DISTANZA', v: '15.657 m' },
        { l: 'TEMPO', v: '70\'00"' },
        { l: 'WATT AVG (overall)', v: '145 W' },
        { l: 'DRAG FACTOR', v: '55' },
        { l: 'HR AVG', v: '119 bpm' },
        { l: 'HR MAX', v: '136 bpm' },
        { l: 'CALORIE', v: '943 kcal' },
        { l: 'EF Z2 B1→B2→B3', v: '1.34 → 1.23 → 1.25' },
        { l: 'DECOUPLING B1→B3', v: '7.3%' },
        { l: 'Z2 EFFETTIVO', v: '50\'' },
      ],
      table: {
        headers: ['Blocco', 'Dist', 'Pace/500m', 'Watt', 'SPM', 'HR avg', 'HR max'],
        rows: [
          ['WU Z1 5\'', '1124 m', '2:13.5', '147', '37', '92', '121'],
          ['Z2 #1 15\'', '3551 m', '2:06.7', '172', '42', '128', '136'],
          ['Z1 rec 5\'', '1031 m', '2:25.5', '114', '39', '115', '131'],
          ['Z2 #2 20\'', '4592 m', '2:10.7', '157', '43', '128', '134'],
          ['Z1 rec 5\'', '949 m', '2:38.1', '89', '37', '112', '130'],
          ['Z2 #3 15\'', '3443 m', '2:10.7', '157', '45', '126', '131'],
          ['CD Z1 5\'', '974 m', '2:34.0', '96', '41', '110', '125'],
        ],
      },
    }
  },
  { date: '18 GIU', title: 'Run Qualità Ruffini · 5×~310m forti · 3.610km', kind: 'run', dur: 28, load: 'Z5', rpe: 8, note: 'WU 1220m @6:51/km + 5×~310m forti (49"/52"/55"/55"/54" · 2:41→3:02/km) rec jog 3-4\' · tot 3.610km · HR 127/167 · reps Z5 (max 163-167) · pace in calo HR in salita',
    details: {
      summary: 'Run qualità in pista al Ruffini S25 GIO (12:55) — Gabriele. Riscaldamento 1220m a 6:51/km (HR 101/113), poi 5 ripetute veloci da ~310m con recupero jog 3-4\'. Reps molto rapide: 49"-55" ciascuna, pace 2:41→3:02/km. Pace in progressivo calo (2:41 → 3:02) con HR max in salita (163→167) = accumulo di fatica neuromuscolare sul lavoro di velocità. HR resta in Z5 sui tratti veloci nonostante la breve durata (lag cardiaco: avg basso per rep da <1\', max 163-167). Recuperi attivi in jog. Volume totale corsa 3.610km (1220m WU + 2390m blocco lavoro+recuperi).',
      metrics: [
        { l: 'DIST TOTALE', v: '3.610 km' },
        { l: 'WU', v: '1220 m @6:51/km' },
        { l: 'REP VELOCI', v: '5 × ~310 m' },
        { l: 'PACE REPS', v: '2:41 → 3:02/km' },
        { l: 'TEMPO REPS', v: '49"-55"' },
        { l: 'HR AVG', v: '127 bpm' },
        { l: 'HR MAX', v: '167 bpm' },
        { l: 'RECUPERO', v: 'jog 3-4\'' },
      ],
      table: {
        headers: ['Rep', 'Dist', 'Tempo', 'Pace', 'HR max'],
        rows: [
          ['1', '310 m', '0:49', '2:41/km', '163'],
          ['2', '310 m', '0:52', '2:50/km', '167'],
          ['3', '310 m', '0:55', '2:58/km', '164'],
          ['4', '310 m', '0:55', '2:58/km', '166'],
          ['5', '300 m', '0:54', '3:02/km', '165'],
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    }
  },
  { date: '17 GIU', title: 'Run 12km · 2km risc + 10km @5\'46"/km', kind: 'run', dur: 71, load: 'Z2-Z3', rpe: 6, note: '12.014km · 70\'38" · WU 2km @6:27/km · 10km lavoro @5:46/km · HR 136/152 · cad 85 · 1098cal · HR sale 133→146 negli ultimi km (Z3) · pace 5:46 vs target 5:40',
    details: {
      summary: 'Run S25 MER pomeriggio (15:45) — Gabriele. 2km riscaldamento progressivo (6:18 → 6:37/km, HR 111-117) poi 10km a ritmo. Pace lavoro medio 5:46/km, leggermente sopra il target 5:40/km. HR in deriva controllata: prime ripetute Z2 (133-138), poi salita progressiva fino a 146 avg negli ultimi km (Z3) con qualche picco a 152 — drift cardiaco da fatica/caldo su ritmo costante. Cadenza stabile 84-87. Rispetto S24 13/06 (10.194km 8km @5:18/km) ritmo più conservativo ma volume superiore (12km vs 10.2km).',
      metrics: [
        { l: 'DISTANZA', v: '12.014 km' },
        { l: 'TEMPO', v: '70\'38"' },
        { l: 'PACE LAVORO', v: '5:46/km' },
        { l: 'PACE WU', v: '6:27/km' },
        { l: 'HR AVG', v: '136 bpm' },
        { l: 'HR MAX', v: '152 bpm' },
        { l: 'CADENZA', v: '85 spm' },
        { l: 'CALORIE', v: '1098 kcal' },
      ],
      table: {
        headers: ['Km', 'Pace', 'HR avg', 'HR max', 'Cad'],
        rows: [
          ['WU 1', '6:18', '111', '120', '84'],
          ['WU 2', '6:37', '117', '123', '83'],
          ['1', '5:35', '133', '139', '87'],
          ['2', '5:42', '138', '143', '86'],
          ['3', '5:55', '137', '144', '84'],
          ['4', '5:35', '142', '147', '86'],
          ['5', '5:40', '141', '147', '86'],
          ['6', '5:36', '146', '152', '87'],
          ['7', '5:57', '141', '147', '84'],
          ['8', '5:34', '145', '149', '87'],
          ['9', '5:58', '143', '152', '84'],
          ['10', '6:05', '140', '148', '85'],
        ],
      },
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[45.056775, 7.678416], [45.056828, 7.678269], [45.056857, 7.678255], [45.056895, 7.678246], [45.056995, 7.678263], [45.057122, 7.678288], [45.057257, 7.678345], [45.057383, 7.678409], [45.057497, 7.678469], [45.05763, 7.678526], [45.057767, 7.678584], [45.057921, 7.678656], [45.058062, 7.678701], [45.058197, 7.678752], [45.058336, 7.678812], [45.05845, 7.678888], [45.058569, 7.678936], [45.058686, 7.678988], [45.058806, 7.679032]],
    }
  },
  { date: '17 GIU', title: 'Assault Bike Pyramid 65\' Z2 · 37.1km · 240W avg', kind: 'bike', dur: 67, load: 'Z2', rpe: 5, note: '1:05:11 · 37146.4m · 680.5cal · 240W avg (376 max) · 34.3km/h avg (40.7 max) · 55rpm avg (66 max) · HR 121/139 (Garmin) · piramide 10/5/10/15/10/5/10 · picco blocco 15\' HR133/139 · simmetria perfetta no cardiac drift',
    details: {
      summary: 'Assault Bike Pyramid S25 MER mattina (07:11) — Mattia. Piramide vera 10\' rampa WU → 5\'/10\'/15\'/10\'/5\' Z2 → 10\' rampa CD (+2\' stop). Eseguita esattamente come da programma. HR sale progressivamente fino al picco nel blocco centrale da 15\' (avg 133, max 139) poi scende simmetricamente. Simmetria perfetta tra rami ascendente e discendente: blocco 5\' a salire HR122 = blocco 5\' a scendere HR122, blocco 10\' a salire HR129 vs 10\' a scendere HR127 → nessun cardiac drift, ottimo controllo aerobico Z2. Potenza media 240W (console), max 376W. Rispetto S24 10/06 (60\' blocchi uguali 755cal): +5\' durata, struttura piramidale con picco Z2 alto isolato, calorie console 680.5 (Garmin stima 777).',
      metrics: [
        { l: 'TEMPO (console)', v: '1:05:11' },
        { l: 'TEMPO (Garmin elapsed)', v: '67\'17"' },
        { l: 'DISTANZA', v: '37146.4 m' },
        { l: 'CALORIE (console)', v: '680.5 kcal' },
        { l: 'WATT AVG', v: '240 W' },
        { l: 'WATT MAX', v: '376 W' },
        { l: 'SPEED AVG', v: '34.3 km/h' },
        { l: 'SPEED MAX', v: '40.7 km/h' },
        { l: 'RPM AVG', v: '55' },
        { l: 'RPM MAX', v: '66' },
        { l: 'HR AVG', v: '121 bpm' },
        { l: 'HR MAX', v: '139 bpm' },
      ],
      table: {
        headers: ['Blocco', 'Durata', 'HR avg', 'HR max', 'RPM', 'Cal'],
        rows: [
          ['1 · rampa WU Z1→Z2', '10\'', '104', '129', '31', '98'],
          ['2 · Z2 basso', '5\'', '122', '129', '44', '69'],
          ['3 · Z2 medio', '10\'', '129', '137', '48', '147'],
          ['4 · Z2 alto (picco)', '15\'', '133', '139', '51', '227'],
          ['5 · Z2 medio', '10\'', '127', '134', '49', '119'],
          ['6 · Z2 basso', '5\'', '122', '128', '44', '47'],
          ['7 · rampa CD Z2→Z1', '10\'', '115', '123', '37', '64'],
          ['8 · stop/defa', '2\'17"', '96', '121', '11', '7'],
        ],
      },
    }
  },
  { date: '15 GIU', title: 'Row Wave Fartlek · 12.911m · 9×(3\'Z2 / 2\'Z1)', kind: 'row', dur: 55, load: 'Z2', rpe: 5, note: '12911m · 55\'00" · 219W Z2 avg · 1:56.9/500m · 26spm · DF88 · HR 119/135 · 820cal · Z2 avg 770m HR124 · Z1 avg 421m HR111 · EF 1.79→1.75 Dec 2.6% · +1 round vs S24 (8→9)',
    details: {
      summary: 'Row Wave Fartlek S25 LUN — Mattia. 10\' WU Z1 (2197m 137W HR104) + 9×(3\' Z2 / 2\' Z1) + nessun CD separato (ultimo Z1 fa da CD). DF88 (+13 vs S24). Z2 molto costante: 763-776m, 213-224W, 1:56-1:58/500m. HR Z2 sale progressivamente da 118 (R2) a 127 (R7/R9) = drift fisiologico controllato. Z1 recovery efficace: HR scende sempre a 106-113. EF first half 1.79, second half 1.75, decoupling 2.6% (ottimo, < 5%). Rispetto S24: +1 round (9 vs 8), DF88 vs 75, potenza Z2 più alta (219 vs ~204W), distanza totale +1402m (12911 vs 11509).',
      metrics: [
        { l: 'DISTANZA', v: '12911 m' },
        { l: 'TEMPO', v: '55\'00"' },
        { l: 'AVG POWER Z2', v: '219 W' },
        { l: 'PACE Z2', v: '1:56.9/500m' },
        { l: 'HR AVG', v: '119 bpm' },
        { l: 'HR MAX', v: '135 bpm' },
        { l: 'SPM', v: '26' },
        { l: 'DRAG F.', v: '88' },
        { l: 'CALORIE', v: '820 kcal' },
        { l: 'EF Z2 1st→2nd', v: '1.79 → 1.75' },
        { l: 'DECOUPLING', v: '2.6%' },
        { l: 'ROUNDS', v: '9 (+1 vs S24)' },
      ],
      table: {
        headers: ['#', 'Tipo', 'Dist', 'Tempo', 'Pace/500m', 'Watts', 'HR avg', 'HR max', 'SPM'],
        rows: [
          ['WU', 'Z1', '2197m', '10:00', '2:16.5', '137', '104', '115', '25'],
          ['R1', 'Z2', '769m', '3:00', '1:57.0', '218', '123', '129', '26'],
          ['r1', 'Z1', '435m', '2:00', '2:17.9', '133', '106', '107', '25'],
          ['R2', 'Z2', '763m', '3:00', '1:58.0', '213', '118', '126', '26'],
          ['r2', 'Z1', '434m', '2:00', '2:18.2', '132', '111', '127', '26'],
          ['R3', 'Z2', '776m', '3:00', '1:56.0', '224', '123', '131', '26'],
          ['r3', 'Z1', '432m', '2:00', '2:18.9', '131', '113', '132', '26'],
          ['R4', 'Z2', '771m', '3:00', '1:56.7', '220', '124', '131', '26'],
          ['r4', 'Z1', '416m', '2:00', '2:24.2', '117', '111', '129', '25'],
          ['R5', 'Z2', '770m', '3:00', '1:56.9', '219', '123', '131', '26'],
          ['r5', 'Z1', '426m', '2:00', '2:20.8', '125', '112', '128', '26'],
          ['R6', 'Z2', '768m', '3:00', '1:57.2', '217', '125', '135', '27'],
          ['r6', 'Z1', '418m', '2:00', '2:23.5', '118', '112', '132', '25'],
          ['R7', 'Z2', '774m', '3:00', '1:56.3', '223', '127', '134', '26'],
          ['r7', 'Z1', '412m', '2:00', '2:25.6', '113', '113', '132', '25'],
          ['R8', 'Z2', '768m', '3:00', '1:57.2', '217', '125', '135', '26'],
          ['r8', 'Z1', '399m', '2:00', '2:30.4', '103', '112', '134', '24'],
          ['R9', 'Z2', '768m', '3:00', '1:57.2', '217', '127', '133', '26'],
          ['r9', 'Z1 CD', '415m', '2:00', '2:24.6', '116', '113', '132', '23'],
        ],
      },
    },
  },
  { date: '14 GIU', title: 'Run Tapis 7.8km · 2×2.5km @4\'29"/km', kind: 'run', dur: 45, load: 'Z3-Z4', rpe: 7, note: '7.793km · 44\'47" · tapis · R1 2.344km @4:28/km HR 153/160 · rec 4\' cammino · R2 2.488km @4:30/km HR 153/162 · target 4:30 centrato · cad 83',
    details: {
      summary: 'Run Tapis S24 DOM — 2×2500m @4\'30"/km target con 4\' rec cammino. Entrambi gli intervalli centrano il target: R1 4:28/km (2s più veloce), R2 4:30/km (esatto). HR costante a 153 avg su entrambi, max 162 in R2. Cadenza 89-90 sulle ripetute, 83 media totale. Esecuzione precisa su tapis.',
      metrics: [
        { l: 'DISTANZA', v: '7.793 km' },
        { l: 'TEMPO', v: '44\'47"' },
        { l: 'HR AVG', v: '138 bpm' },
        { l: 'HR MAX', v: '162 bpm' },
        { l: 'CADENZA', v: '83 spm' },
        { l: 'CALORIE', v: '691 kcal' },
        { l: 'TIPO', v: 'Tapis roulant' },
      ],
      table: {
        headers: ['#','Sezione','Dist','Tempo','Pace','HR avg','HR max','Cad'],
        rows: [
          ['WU','Riscaldamento','1.159km','8:44','7:32/km','111','134','79'],
          ['R1','2.5km work','2.344km','10:29','4:28/km','153','160','90'],
          ['Rec','Recovery cammino','0.235km','4:02','—','117','159','59'],
          ['R2','2.5km work','2.488km','11:12','4:30/km','153','162','89'],
          ['CD','Cooldown','1.568km','10:20','6:35/km','139','162','85'],
        ],
      },
    },
  },
  { date: '14 GIU', title: 'EMOM 44\' Hyrox · Ski/Sprawl/Row · 11 round', kind: 'hyrox', dur: 44, load: 'Z2-Z3', rpe: 7, note: '44\'05" · 11×15cal Ski+Row · Sprawl (15→10→12) · SKI 2225m 247W 1:52.2 50spm DF55 · ROW 2182m 266W 1:49.5 32spm DF91 · HR 139/152 · 721cal · Row Dec 2.9%',
    details: {
      summary: 'EMOM 44\' Hyrox Aerobic S24 — 4 stazioni: I SkiErg 15cal / II Sprawl / III Row 15cal / IV Sprawl. 11 round completi. WU: 2:15 row (499m 141W DF92) + 2:32 ski (462m 77W DF69). Ski R1-R2 molto veloce (353-330W, 35-37s), poi si stabilizza a ~230W (47-49s). Row costante a 252-266W eccetto R1 burst (366W). Sprawl: 15 rep fino a R5, poi 10 per 2 serie, poi 12. HR Garmin avg 139 max 152 (Z2-Z3). Row EF stabile: first half 1.88, second half 1.83, decoupling 2.9% = ottima efficienza aerobica.',
      metrics: [
        { l: 'DURATA', v: '44\'05"' },
        { l: 'CALORIE', v: '721 kcal' },
        { l: 'HR AVG', v: '139 bpm' },
        { l: 'HR MAX', v: '152 bpm' },
        { l: 'SKI TOT', v: '2225 m' },
        { l: 'SKI AVG W', v: '247 W' },
        { l: 'SKI PACE', v: '1:52.2/500m' },
        { l: 'SKI DF', v: '55' },
        { l: 'ROW TOT', v: '2182 m' },
        { l: 'ROW AVG W', v: '266 W' },
        { l: 'ROW PACE', v: '1:49.5/500m' },
        { l: 'ROW DF', v: '91' },
        { l: 'ROW DEC', v: '2.9%' },
      ],
      table: {
        headers: ['R','Ski s','Ski m','Ski W','Ski spm','Row s','Row m','Row W','Row spm','Row HR'],
        rows: [
          ['1','35.3','177','353','60','34.1','173','366','35','108'],
          ['2','36.9','181','330','54','38.8','187','313','34','133'],
          ['3','43.7','199','264','51','43.6','200','270','33','139'],
          ['4','46.4','206','245','48','46.6','207','245','31','142'],
          ['5','48.4','210','229','47','45.6','203','247','32','145'],
          ['6','49.3','211','220','47','46.6','206','242','31','140'],
          ['7','47.4','207','233','52','44.7','201','255','32','136'],
          ['8','46.6','206','242','50','45.5','204','252','32','139'],
          ['9','49.1','211','222','49','43.7','198','260','32','141'],
          ['10','47.9','208','229','50','45.1','202','252','32','142'],
          ['11','48.5','209','224','48','43.9','199','261','33','142'],
        ],
      },
    },
  },
  { date: '13 GIU', title: 'Run 10km · 8km @5\'18"/km neg split', kind: 'run', dur: 56, load: 'Z2-Z3', rpe: 6, note: '10.194km · 56\'24" · 5:32/km avg · WU 2.18km @6:20/km · 8×1km avg 5:18/km (5:10→5:16 neg split) · HR 136/152 · cad 87',
    details: {
      summary: 'Run S24 SAB — Gabriele. WU 2.18km (181m + 2×1km @6:20/km) poi 8×1km @5:18/km avg (target 5:20/km centrato). Negative split: L4 5:10 → L11 5:16. HR drift controllato Z3: 136→149. Cadenza stabile 87-89.',
      metrics: [
        { l: 'DISTANZA', v: '10.194 km' },
        { l: 'TEMPO', v: '56\'24"' },
        { l: 'PACE AVG', v: '5:32/km' },
        { l: 'WORK PACE', v: '5:18/km' },
        { l: 'HR AVG', v: '136 bpm' },
        { l: 'HR MAX', v: '152 bpm' },
        { l: 'CADENZA', v: '87 spm' },
      ],
      table: {
        headers: ['#','Sezione','Dist','Tempo','Pace','HR avg','HR max','Cad'],
        rows: [
          ['WU','Riscaldamento','2.181km','7:19','6:20/km','109','129','82'],
          ['L4','1km work','1.000km','5:10','5:10/km','136','143','88'],
          ['L5','1km work','1.000km','5:20','5:20/km','140','146','88'],
          ['L6','1km work','1.000km','5:17','5:17/km','141','145','87'],
          ['L7','1km work','1.000km','5:20','5:20/km','143','151','87'],
          ['L8','1km work','1.000km','5:22','5:22/km','143','146','89'],
          ['L9','1km work','1.000km','5:19','5:19/km','146','150','87'],
          ['L10','1km work','1.000km','5:17','5:17/km','147','151','88'],
          ['L11','1km work','1.000km','5:16','5:16/km','149','152','87'],
        ],
      },
      gps: [[45.056814,7.677892],[45.056735,7.676826],[45.055916,7.676466],[45.054959,7.676077],[45.054107,7.675497],[45.054345,7.674244],[45.054635,7.673026],[45.055142,7.671774],[45.055169,7.671206],[45.054293,7.670287],[45.053508,7.669402],[45.052659,7.668546],[45.051877,7.667644],[45.051091,7.666723],[45.050355,7.66575],[45.050046,7.664809],[45.050228,7.6633],[45.050396,7.661832],[45.049722,7.660907],[45.049047,7.659989],[45.048542,7.658955],[45.047499,7.657968],[45.046393,7.657234],[45.045291,7.656465],[45.044233,7.655724],[45.043161,7.654999],[45.042168,7.65412],[45.042643,7.652573],[45.043136,7.651023],[45.043786,7.649979],[45.044856,7.650752],[45.0459,7.651521],[45.046974,7.65229],[45.047988,7.65298],[45.049002,7.653719],[45.049214,7.654925],[45.048662,7.656466],[45.048129,7.658005],[45.047151,7.657734],[45.046074,7.657003],[45.045001,7.656264],[45.04393,7.655543],[45.042891,7.654819],[45.042268,7.653787],[45.042703,7.652351],[45.043209,7.650739],[45.043991,7.650129],[45.045035,7.650877],[45.046074,7.651606],[45.047171,7.65237],[45.048217,7.653147],[45.049262,7.653889],[45.04912,7.655201],[45.048572,7.656761],[45.048067,7.658215],[45.047008,7.657655],[45.04595,7.656925],[45.044948,7.656215],[45.043882,7.655491],[45.042834,7.654791],[45.042285,7.653628],[45.042797,7.652115],[45.043275,7.650601],[45.0441,7.650193],[45.045153,7.650937],[45.046203,7.651719],[45.047263,7.652465],[45.048303,7.6532],[45.049366,7.653946],[45.04907,7.655347],[45.048555,7.656859],[45.047952,7.658287],[45.046851,7.657524],[45.045776,7.656832],[45.044709,7.656097],[45.043625,7.655314],[45.042547,7.654614],[45.042453,7.654583],[45.043528,7.655321],[45.0446,7.65605],[45.045677,7.656782],[45.046363,7.657284]],
    },
  },
  { date: '12 GIU', title: 'Ski Z2 Tempo Blocs · 15.976m · 3×15\' Z2', kind: 'ski', dur: 70, load: 'Z2', rpe: 5, note: '15.976m · 70\' · 154W avg · 2:11.4/500m · HR 120/134 · 40spm · DF56 · EF Z2: 1.39→1.36→1.27 · Dec 8.6%',
    details: {
      summary: 'Ski Z2 Tempo Blocs S24 — 10\' WU + 3×(15\' Z2 / 5\' Z1) + 5\' CD. Potenza in calo progressivo: 183→171→163W (-10.9%). HR: B1 132 (Z2 alto) → B2 126 (Z2 medio) → B3 128 (Z2 medio). EF in calo: 1.39→1.36→1.27, decoupling 8.6% (sopra soglia 5%). Possibile fatica residua dai pesi GIO 11. Recovery Z1 efficace: HR scende a 116→110→116.',
      metrics: [
        { l: 'DISTANZA', v: '15.976 m' },
        { l: 'TEMPO', v: '70\'00"' },
        { l: 'AVG POWER', v: '154 W' },
        { l: 'PACE', v: '2:11.4/500m' },
        { l: 'HR AVG', v: '120 bpm' },
        { l: 'HR MAX', v: '134 bpm' },
        { l: 'SPM', v: '40' },
        { l: 'DRAG F.', v: '56' },
        { l: 'EF B1→B3', v: '1.39→1.27' },
        { l: 'DECOUPLING', v: '8.6%' },
      ],
      table: {
        headers: ['Blocco', 'Tempo', 'Metri', 'Pace', 'Watts', 'HR', 'SPM', 'EF'],
        rows: [
          ['WU', '10\'', '2248', '2:13.4', '147', '117', '40', '—'],
          ['Z2 B1', '15\'', '3622', '2:04.2', '183', '132', '43', '1.39'],
          ['Z1 R1', '5\'', '1049', '2:22.9', '120', '116', '38', '—'],
          ['Z2 B2', '15\'', '3546', '2:06.9', '171', '126', '42', '1.36'],
          ['Z1 R2', '5\'', '1013', '2:28.0', '108', '110', '33', '—'],
          ['Z2 B3', '15\'', '3487', '2:09.0', '163', '128', '42', '1.27'],
          ['CD', '5\'', '1022', '2:26.7', '111', '116', '37', '—'],
        ],
        highlight: 4,
      },
    }
  },
  { date: '11 GIU', title: 'Pesi Test 1RM', kind: 'hyrox', dur: 40, load: 'TEST', rpe: 7, note: 'Strict Press 1RM 65kg (confermato) · Back Squat SALTATO (→ Lunges) · Deadlift 1RM 157.5kg (+7.5kg)',
    details: {
      summary: 'Test 1RM S24 con Mattia. Strict Press confermato a 65kg. Back Squat eliminato dal programma, sostituito con Lunges dalle prossime sessioni. Deadlift nuovo 1RM 157.5kg, +7.5kg rispetto al precedente 150kg.',
      metrics: [
        { l: 'STRICT PRESS', v: '65 kg (=)' },
        { l: 'BACK SQUAT', v: 'SALTATO' },
        { l: 'DEADLIFT', v: '157.5 kg (+7.5)' },
      ],
      table: {
        headers: ['Esercizio', '1RM precedente', '1RM attuale', 'Delta', 'Note'],
        rows: [
          ['Strict Press', '70kg (20 MAR)', '65kg', '-5kg', 'Confermato'],
          ['Back Squat', '105kg (20 MAR)', '—', '—', 'Eliminato → Lunges'],
          ['Deadlift', '150kg (23 MAR)', '157.5kg', '+7.5kg', 'Nuovo PR'],
        ],
        highlight: 3,
      },
    }
  },
  { date: '10 GIU', title: 'Assault Bike Pyramid Z2 · 60\' · 34.377km', kind: 'bike', dur: 65, load: 'Z2', rpe: 4, note: '60\' AB + 5\' CD · 34376.5m · 631.7cal AB (755cal Garmin) · 241W avg 359W max · 34.4km/h avg · 55rpm avg 65rpm max · HR avg 119 max 138 · piramide Z2 perfetta',
    details: {
      summary: 'Assault Bike Pyramid Z2 S24 — piramide simmetrica di 6 blocchi da 10\'. Ogni blocco centra il range target. Ramp up progressivo da 67bpm a Z2, picco nel blocco 4 (avg 132, max 138 = bordo Z2/Z3), discesa simmetrica. Cooldown finale 5\' extra (HR 100→83). Esecuzione impeccabile. Display AB: 34376.5m, 241W avg, 359W max, 34.4km/h avg, 55rpm avg.',
      metrics: [
        { l: 'TEMPO', v: '60\' AB + 5\' CD' },
        { l: 'DISTANZA AB', v: '34376.5 m' },
        { l: 'CALORIE AB', v: '631.7 cal' },
        { l: 'WATTS AVG', v: '241 W' },
        { l: 'WATTS MAX', v: '359 W' },
        { l: 'SPEED AVG', v: '34.4 km/h' },
        { l: 'RPM AVG', v: '55' },
        { l: 'RPM MAX', v: '65' },
        { l: 'HR AVG', v: '119 bpm' },
        { l: 'HR MAX', v: '138 bpm' },
      ],
      table: {
        headers: ['Blocco', 'Target', 'HR avg', 'HR min', 'HR max', 'Esito'],
        rows: [
          ['0-10\'', 'Ramp up 110→120', '109', '67', '118', 'OK'],
          ['10-20\'', 'Z2 basso 120-125', '124', '116', '130', 'OK'],
          ['20-30\'', 'Z2 medio 125-130', '128', '122', '134', 'OK'],
          ['30-40\'', 'Z2 alto 130-135', '132', '126', '138', 'OK'],
          ['40-50\'', 'Z2 medio 125-130', '126', '120', '132', 'OK'],
          ['50-60\'', 'Ramp down 120→110', '112', '104', '123', 'OK'],
        ],
        highlight: 2,
      },
    }
  },
  { date: '09 GIU', title: 'Run Qualità Pista · 6.190km · 10×500m', kind: 'run', dur: 35, load: 'Z3-Z4', rpe: 6, note: '6.190km · 34\'41" · 10×500m r.jog · 3:59/km avg work · HR 138/169 · cad 93 · negative split R9-R10 3:49-3:53',
    details: {
      summary: 'Run Qualità Pista Ruffini S24 — 10×500m con recupero jog ~120m. Build progressivo: R1-R8 in zona 3:52-4:10/km HR 134-146, poi kick finale R9-R10 a 3:49-3:53/km con HR 153-154 (Z4). Cadenza costante ~93spm sulle rip, ~56spm nei jog. HR recovery crescente nei jog (da 124 a 142) = fatica cumulata gestita bene.',
      metrics: [
        { l: 'DISTANZA', v: '6.190 km' },
        { l: 'TEMPO', v: '34\'41"' },
        { l: 'PACE AVG WORK', v: '3:59/km' },
        { l: 'HR AVG', v: '138 bpm' },
        { l: 'HR MAX', v: '169 bpm' },
        { l: 'CADENZA', v: '93 spm' },
        { l: 'REPS', v: '10×500m' },
      ],
      table: {
        headers: ['#', 'Dist', 'Tempo', 'Pace', 'HR avg', 'HR max', 'Cad'],
        rows: [
          ['R1', '500m', '1:56', '3:52', '134', '154', '94'],
          ['R2', '510m', '2:01', '3:57', '141', '155', '93'],
          ['R3', '510m', '2:05', '4:05', '141', '155', '92'],
          ['R4', '510m', '2:02', '3:59', '143', '156', '93'],
          ['R5', '510m', '2:02', '4:00', '143', '158', '93'],
          ['R6', '500m', '2:05', '4:10', '144', '158', '92'],
          ['R7', '510m', '2:03', '4:02', '145', '159', '92'],
          ['R8', '510m', '2:04', '4:03', '146', '161', '92'],
          ['R9', '500m', '1:56', '3:53', '153', '167', '94'],
          ['R10', '510m', '1:57', '3:49', '154', '169', '93'],
        ],
        highlight: 3,
      },
      gps: [[45.060315,7.632936],[45.059864,7.632910],[45.059434,7.632906],[45.059139,7.633138],[45.059195,7.633675],[45.059557,7.633803],[45.059925,7.633807],[45.060306,7.633791],[45.060531,7.633415],[45.060381,7.632979],[45.059954,7.632911],[45.059598,7.632907],[45.059450,7.632906],[45.059474,7.632906],[45.059531,7.632907],[45.059637,7.632908],[45.059748,7.632909],[45.059862,7.632910],[45.059970,7.632911],[45.060101,7.632912],[45.060215,7.632913],[45.060324,7.632941],[45.060378,7.632976],[45.060016,7.632911],[45.059614,7.632907],[45.059255,7.632968],[45.059106,7.633444],[45.059351,7.633792],[45.059715,7.633805],[45.060086,7.633808],[45.060417,7.633709],[45.060522,7.633242],[45.060283,7.632924],[45.059878,7.632910],[45.059490,7.632906],[45.059450,7.632906],[45.059473,7.632906],[45.059561,7.632907],[45.059710,7.632908],[45.059823,7.632909],[45.059923,7.632910],[45.060019,7.632911],[45.060024,7.632911],[45.060106,7.632912],[45.060211,7.632913],[45.060337,7.632948],[45.060147,7.632912],[45.059716,7.632908],[45.059359,7.632914],[45.059116,7.633211],[45.059197,7.633677],[45.059541,7.633803],[45.059890,7.633806],[45.060255,7.633806],[45.060495,7.633574],[45.060463,7.633079],[45.060143,7.632912],[45.059731,7.632908],[45.059395,7.632907],[45.059485,7.632906],[45.059477,7.632906],[45.059590,7.632907],[45.059722,7.632908],[45.059809,7.632909],[45.059910,7.632910],[45.060007,7.632911],[45.060137,7.632912],[45.060192,7.632913],[45.060296,7.632928],[45.060370,7.632970],[45.060218,7.632913],[45.059785,7.632909],[45.059375,7.632909],[45.059123,7.633184],[45.059196,7.633676],[45.059519,7.633803],[45.059902,7.633807],[45.060245,7.633807],[45.060512,7.633523],[45.060423,7.633022],[45.060059,7.632912],[45.059675,7.632908],[45.059373,7.632909],[45.059468,7.632906],[45.059552,7.632907],[45.059656,7.632908],[45.059665,7.632908],[45.059807,7.632909],[45.059938,7.632910],[45.060055,7.632912],[45.060198,7.632913],[45.060311,7.632934],[45.060346,7.632953],[45.059923,7.632910],[45.059538,7.632907],[45.059224,7.632998],[45.059111,7.633478],[45.059372,7.633797],[45.059733,7.633805],[45.060112,7.633809],[45.060441,7.633677],[45.060513,7.633207],[45.060193,7.632913],[45.059822,7.632909],[45.059455,7.632906],[45.059463,7.632906],[45.059507,7.632906],[45.059628,7.632907],[45.059763,7.632909],[45.059915,7.632910],[45.060007,7.632911],[45.060160,7.632913],[45.060311,7.632934],[45.060334,7.632946],[45.059910,7.632910],[45.059513,7.632906],[45.059225,7.632996],[45.059108,7.633456],[45.059323,7.633783],[45.059718,7.633805],[45.060087,7.633808],[45.060408,7.633718],[45.060526,7.633270],[45.060283,7.632924],[45.059889,7.632910],[45.059550,7.632907],[45.059450,7.632906],[45.059467,7.632906],[45.059543,7.632907],[45.059676,7.632908],[45.059782,7.632909],[45.059946,7.632911],[45.060070,7.632912],[45.060192,7.632913],[45.060300,7.632929],[45.060376,7.632975],[45.059985,7.632911],[45.059574,7.632907],[45.059241,7.632979],[45.059101,7.633409],[45.059355,7.633793],[45.059711,7.633805],[45.060093,7.633808],[45.060396,7.633730],[45.060527,7.633273],[45.060276,7.632922],[45.059903,7.632910],[45.059515,7.632906],[45.059459,7.632906],[45.059536,7.632907],[45.059654,7.632908],[45.059759,7.632909],[45.059890,7.632910],[45.060036,7.632911],[45.060159,7.632913],[45.060290,7.632926],[45.060373,7.632972],[45.059958,7.632911],[45.059591,7.632907],[45.059225,7.632997],[45.059103,7.633426],[45.059326,7.633784],[45.059705,7.633805],[45.060070,7.633808],[45.060400,7.633726],[45.060528,7.633285],[45.060259,7.632918],[45.059895,7.632910],[45.059519,7.632906],[45.059442,7.632906],[45.059497,7.632906],[45.059619,7.632907],[45.059726,7.632908],[45.059882,7.632910],[45.060014,7.632911],[45.060139,7.632912],[45.060283,7.632924],[45.060364,7.632965],[45.059936,7.632910],[45.059515,7.632906],[45.059190,7.633041],[45.059139,7.633569],[45.059475,7.633802],[45.059869,7.633806],[45.060252,7.633806],[45.060521,7.633489],[45.060404,7.633001],[45.060013,7.632911],[45.059615,7.632907],[45.059449,7.632906],[45.059608,7.632907],[45.059729,7.632908],[45.059845,7.632910],[45.060013,7.632911],[45.060154,7.632913],[45.060282,7.632924],[45.060379,7.632977],[45.060021,7.632911],[45.059621,7.632907],[45.059263,7.632962],[45.059100,7.633384],[45.059348,7.633791],[45.059754,7.633805],[45.060155,7.633809],[45.060457,7.633653],[45.060481,7.633114],[45.060129,7.632912],[45.059734,7.632909],[45.059394,7.632908]],
    }
  },
  { date: '08 GIU', title: 'Row Wave Fartlek · 11.509m · 8×(3\'Z2/2\'Z1)', kind: 'row', dur: 50, load: 'Z2', rpe: 5, note: '11.509m · 50\' · 158W avg · 2:10.3/500m · HR avg 121 max 135 · DF75 · Z2: 204W HR131 EF 1.56 · Z1: 113W HR113 · Dec -1.1%',
    details: {
      summary: 'Row Wave Fartlek S24 — 10\' WU + 8×(3\' Z2 / 2\' Z1). Onde perfette: Z2 a 204W/131bpm, Z1 a 113W/113bpm. Decoupling -1.1% (negativo = miglioramento efficienza nella seconda metà). HR recovery media -17bpm in 2\'. Intervallo 7 il più potente (212W). DF 75.',
      metrics: [
        { l: 'DISTANZA', v: '11.509 m' },
        { l: 'TEMPO', v: '50\'00"' },
        { l: 'AVG POWER', v: '158 W' },
        { l: 'PACE', v: '2:10.3/500m' },
        { l: 'HR AVG', v: '121 bpm' },
        { l: 'HR MAX', v: '135 bpm' },
        { l: 'SPM', v: '25' },
        { l: 'DRAG F.', v: '75' },
        { l: 'EF Z2', v: '1.56' },
        { l: 'DECOUPLING', v: '-1.1%' },
      ],
      table: {
        headers: ['#', 'Tipo', 'Metri', 'Pace', 'Watts', 'HR', 'SPM', 'EF'],
        rows: [
          ['WU', 'Z1 10\'', '2212', '2:15.6', '140', '116', '24', '1.21'],
          ['1', 'Z2 3\'', '736', '2:02.2', '191', '127', '27', '1.50'],
          ['R1', 'Z1 2\'', '430', '2:19.5', '129', '114', '25', '—'],
          ['2', 'Z2 3\'', '759', '1:58.5', '210', '131', '27', '1.60'],
          ['R2', 'Z1 2\'', '406', '2:27.7', '108', '111', '25', '—'],
          ['3', 'Z2 3\'', '753', '1:59.5', '205', '130', '27', '1.58'],
          ['R3', 'Z1 2\'', '416', '2:24.2', '117', '118', '25', '—'],
          ['4', 'Z2 3\'', '749', '2:00.1', '202', '132', '27', '1.53'],
          ['R4', 'Z1 2\'', '417', '2:23.8', '117', '111', '25', '—'],
          ['5', 'Z2 3\'', '754', '1:59.3', '206', '133', '27', '1.55'],
          ['R5', 'Z1 2\'', '407', '2:27.4', '109', '117', '24', '—'],
          ['6', 'Z2 3\'', '752', '1:59.6', '204', '132', '27', '1.55'],
          ['R6', 'Z1 2\'', '400', '2:30.0', '104', '112', '25', '—'],
          ['7', 'Z2 3\'', '762', '1:58.1', '212', '133', '27', '1.59'],
          ['R7', 'Z1 2\'', '407', '2:27.4', '109', '112', '25', '—'],
          ['8', 'Z2 3\'', '751', '1:59.8', '203', '127', '27', '1.60'],
          ['R8', 'Z1 2\'', '408', '2:27.0', '110', '112', '25', '—'],
        ],
        highlight: 4,
      },
    }
  },
  { date: '08 GIU', title: 'MTB Collinare · 17.386km · D+485m', kind: 'bike', dur: 70, load: 'Z2-Z3', rpe: 5, note: '17.386km · 70\'17" timer (77\'22" elapsed) · D+485m · HR avg 121 max 151 · 13.4km/h avg · Z3-Z4 62% · agilità collinare',
    details: {
      summary: 'MTB collinare S24 — percorso collina torinese con 485m D+. HR crescente nella salita (Q1 135, Q2 132) poi in calo nel ritorno (Q3 128, Q4 98 discesa). Buon mix Z2-Z3 con picchi Z4 nelle rampe.',
      metrics: [
        { l: 'DISTANZA', v: '17.386 km' },
        { l: 'TEMPO', v: '70\'17"' },
        { l: 'DISLIVELLO', v: 'D+485m' },
        { l: 'HR AVG', v: '121 bpm' },
        { l: 'HR MAX', v: '151 bpm' },
        { l: 'VELOCITÀ', v: '13.4 km/h avg' },
        { l: 'MAX SPEED', v: '50.7 km/h' },
      ],
      table: {
        headers: ['Quartile', 'HR avg', 'Nota'],
        rows: [
          ['Q1 (0-17\')', '135', 'Salita principale'],
          ['Q2 (17-35\')', '132', 'Salita/cresta'],
          ['Q3 (35-52\')', '128', 'Ritorno'],
          ['Q4 (52-70\')', '98', 'Discesa finale'],
        ]
      },
      gps: [[45.035366,7.683379],[45.034605,7.684398],[45.034142,7.685002],[45.033727,7.685519],[45.033327,7.686045],[45.033323,7.686819],[45.034203,7.686431],[45.034788,7.686142],[45.035328,7.685937],[45.035874,7.686014],[45.036098,7.686525],[45.03566,7.6867],[45.035314,7.687117],[45.03498,7.687598],[45.034677,7.688128],[45.034369,7.688667],[45.034115,7.689199],[45.033808,7.689744],[45.033504,7.690289],[45.033221,7.690838],[45.033558,7.691173],[45.03386,7.690827],[45.034172,7.69058],[45.034387,7.690851],[45.034405,7.691312],[45.034429,7.691773],[45.034501,7.692189],[45.034473,7.692636],[45.034249,7.692962],[45.034253,7.693411],[45.034372,7.693791],[45.034042,7.693919],[45.033877,7.694224],[45.03402,7.694587],[45.034326,7.694672],[45.034476,7.694957],[45.03436,7.69538],[45.034163,7.695751],[45.034154,7.696181],[45.034218,7.69661],[45.034208,7.697033],[45.034133,7.697474],[45.034127,7.697902],[45.034391,7.698093],[45.034718,7.698153],[45.035029,7.698208],[45.035343,7.698299],[45.035583,7.698556],[45.035779,7.698944],[45.035993,7.699389],[45.036258,7.699876],[45.036513,7.700332],[45.036717,7.700709],[45.03666,7.701175],[45.036461,7.701636],[45.036767,7.701534],[45.037041,7.701362],[45.037338,7.701493],[45.037423,7.70189],[45.037557,7.70232],[45.037868,7.702485],[45.038141,7.702545],[45.038342,7.702135],[45.038424,7.701692],[45.0383,7.701277],[45.038435,7.701046],[45.038731,7.701123],[45.039021,7.701178],[45.04022,7.702467],[45.040397,7.703598],[45.040597,7.704083],[45.040925,7.704534],[45.04106,7.705313],[45.041169,7.706197],[45.040877,7.707351],[45.040533,7.708026],[45.039866,7.708749],[45.039415,7.709307],[45.039109,7.709918],[45.038896,7.71029],[45.038666,7.710572],[45.038454,7.710831],[45.03822,7.711093],[45.038017,7.71139],[45.037859,7.711747],[45.037718,7.712123],[45.037612,7.711886],[45.037635,7.711459],[45.037316,7.711574],[45.036648,7.712063],[45.034799,7.712382],[45.033427,7.71132],[45.032891,7.711409],[45.0325,7.711321],[45.032142,7.711028],[45.031821,7.710674],[45.031479,7.710341],[45.031205,7.710061],[45.030938,7.709824],[45.030644,7.709665],[45.030496,7.709329],[45.030338,7.709045],[45.030078,7.70934],[45.029812,7.709588],[45.029548,7.709839],[45.029232,7.709887],[45.029081,7.71024],[45.029033,7.710634],[45.028825,7.710961],[45.02875,7.711345],[45.02883,7.711757],[45.028737,7.712195],[45.028704,7.71263],[45.028567,7.713021],[45.028359,7.71334],[45.028259,7.713744],[45.028324,7.71417],[45.028568,7.714483],[45.028801,7.714791],[45.028982,7.715167],[45.029078,7.715597],[45.029181,7.716027],[45.029235,7.716481],[45.029261,7.71693],[45.029425,7.717317],[45.029592,7.717709],[45.029809,7.718392],[45.030067,7.719313],[45.030223,7.7197],[45.030316,7.720119],[45.030345,7.720563],[45.030314,7.721018],[45.030121,7.721396],[45.029899,7.721709],[45.029812,7.722122],[45.029828,7.722558],[45.029979,7.722926],[45.030322,7.723131],[45.030333,7.723161],[45.030275,7.722882],[45.03098,7.724197],[45.031487,7.725412],[45.031967,7.727054],[45.032804,7.728967],[45.034084,7.729608],[45.035713,7.730958],[45.037016,7.733169],[45.037727,7.734404],[45.039025,7.734743],[45.040302,7.732603],[45.04115,7.73073],[45.041357,7.729083],[45.042914,7.727864],[45.043324,7.72695],[45.044777,7.727696],[45.045183,7.729184],[45.046424,7.727542],[45.04836,7.725146],[45.049692,7.723376],[45.051453,7.721451],[45.052513,7.718684],[45.053457,7.71634],[45.05481,7.715112],[45.05609,7.714363],[45.056507,7.711867],[45.055641,7.709199],[45.056448,7.70703],[45.057842,7.705899],[45.058108,7.707509],[45.058952,7.705456],[45.059435,7.704539],[45.059453,7.701],[45.058637,7.698517],[45.056499,7.697781],[45.055012,7.695459],[45.053796,7.692364],[45.052376,7.690378],[45.052177,7.689751],[45.050285,7.68807],[45.047475,7.686934],[45.045911,7.686458],[45.044822,7.685748],[45.045504,7.683702],[45.046029,7.683323],[45.047212,7.682495],[45.047899,7.681108],[45.04831,7.680237],[45.048645,7.679886],[45.049172,7.680342],[45.050074,7.681042],[45.050665,7.680988],[45.051266,7.679302],[45.051544,7.678569],[45.051879,7.677345],[45.052619,7.675286],[45.053658,7.675555],[45.05486,7.676063],[45.056161,7.676514],[45.0578,7.677277],[45.058366,7.678449],[45.058847,7.6792]],
    }
  },
  { date: '07 GIU', title: 'EMOM 40\' Hyrox Aerobic · 10 round', kind: 'hyrox', dur: 42, load: 'Z2-Z3', rpe: 6, note: '42\' · 10 round × 4 stazioni · HR avg 132 max 160 · 614cal · Ski HR 127 · WB 132 · Bike 138 · Lunges 138 · picco R3 HR 160 poi drift -18bpm',
    details: {
      summary: 'EMOM 40\' Hyrox Aerobic S23 — Ski kCal / Wall Balls / Bike kCal / Lunges. 10 round. Picco HR al round 3 (160bpm), poi calo progressivo fino a HR ~125 negli ultimi round. 50% Z2, 31% Z3, 1% Z4.',
      metrics: [
        { l: 'TEMPO', v: '42\'' },
        { l: 'ROUND', v: '10' },
        { l: 'HR AVG', v: '132 bpm' },
        { l: 'HR MAX', v: '160 bpm' },
        { l: 'CALORIE', v: '614' },
        { l: 'SKI HR', v: '127 avg' },
        { l: 'WB HR', v: '132 avg' },
        { l: 'BIKE HR', v: '138 avg' },
        { l: 'LUNGES HR', v: '138 avg' },
      ],
    },
    table: {
      headers: ['Min','Esercizio','HR avg','HR max'],
      rows: [
        ['1','Ski','97','107'],['2','WB','118','134'],['3','Bike','138','150'],['4','Lunges','142','146'],
        ['5','Ski','131','136'],['6','WB','132','144'],['7','Bike','144','157'],['8','Lunges','150','153'],
        ['9','Ski','137','147'],['10','WB','139','150'],['11','Bike','152','160'],['12','Lunges','151','154'],
        ['13','Ski','140','151'],['14','WB','142','152'],['15','Bike','144','149'],['16','Lunges','144','150'],
        ['17','Ski','136','147'],['18','WB','136','145'],['19','Bike','134','137'],['20','Lunges','132','137'],
        ['21','Ski','124','128'],['22','WB','133','143'],['23','Bike','137','146'],['24','Lunges','143','146'],
        ['25','Ski','135','143'],['26','WB','130','138'],['27','Bike','130','137'],['28','Lunges','126','134'],
        ['29','Ski','115','123'],['30','WB','127','136'],['31','Bike','131','142'],['32','Lunges','138','143'],
        ['33','Ski','126','132'],['34','WB','130','139'],['35','Bike','139','147'],['36','Lunges','134','138'],
        ['37','Ski','123','132'],['38','WB','128','136'],['39','Bike','125','130'],['40','Lunges','116','122'],
      ],
    },
  },
  { date: '05 GIU', title: 'Row Z2 30\' alterna · 7.267m', kind: 'row', dur: 30, load: 'Z2', rpe: 4, note: '7.267m · 30:00 · 2:03.8/500m · 184W · 22spm · HR 125/135 · DF 88 · Dec 4.9%',
    details: {
      summary: 'Row Z2 30\' off-season S23 — alterna 5\' @24-26spm / 5\' @18spm. HR stabile 127-128 dopo ramp-up iniziale. Bassa freq leggermente più efficiente (+6W a pari HR). Decoupling 4.9% moderato.',
      metrics: [
        { l: 'DISTANZA', v: '7.267 m' },
        { l: 'TEMPO', v: '30:00' },
        { l: 'PACE', v: '2:03.8/500m' },
        { l: 'POTENZA', v: '184 W' },
        { l: 'HR AVG', v: '125 bpm' },
        { l: 'HR MAX', v: '135 bpm' },
        { l: 'SPM', v: '22' },
        { l: 'DRAG FACTOR', v: '88' },
        { l: 'EF OVERALL', v: '1.458' },
        { l: 'DECOUPLING', v: '4.9%' },
      ],
    },
    table: {
      headers: ['Split','Meters','Pace','Watt','SPM','HR avg','HR max','EF'],
      rows: [
        ['0-5\' alta','1.185','2:06/500m','173','25','113','126','1.521'],
        ['5-10\' bassa','1.209','2:03/500m','192','18','127','131','1.512'],
        ['10-15\' alta','1.213','2:03/500m','184','25','128','132','1.434'],
        ['15-20\' bassa','1.198','2:05/500m','187','18','128','134','1.453'],
        ['20-25\' alta','1.195','2:05/500m','183','25','128','135','1.420'],
        ['25-30\' bassa','1.194','2:05/500m','180','18','127','131','1.419'],
      ],
    },
  },
  { date: '05 GIU', title: 'Run 1h Z2 · 10.418km', kind: 'run', dur: 60, load: 'Z2', rpe: 5, note: '10.418km · 60\'16" · pace avg 5:47/km · HR avg 129 max 142 · cad 87spm · 11 laps · target 5:50/km rispettato',
    details: {
      summary: 'Run 1h @5\'50"/km off-season S23 — Gabriele. Pace medio 5:47/km, 3" sotto target. HR Z2 stabile, decoupling minimo. Ultimo km 5:47/km, nessun fade.',
      metrics: [
        { l: 'DISTANZA', v: '10.418 km' },
        { l: 'TEMPO', v: '60\'16"' },
        { l: 'PACE AVG', v: '5:47/km' },
        { l: 'HR AVG', v: '129 bpm' },
        { l: 'HR MAX', v: '142 bpm' },
        { l: 'CADENZA', v: '87 spm' },
        { l: 'ASCESA', v: '47 m' },
      ],
      gps: [[45.056341,7.679411],[45.056202,7.680074],[45.056022,7.68068],[45.055807,7.681256],[45.055635,7.681827],[45.055455,7.682414],[45.055241,7.68306],[45.05507,7.683656],[45.054847,7.684246],[45.054559,7.684561],[45.054302,7.684994],[45.053873,7.684846],[45.053417,7.684669],[45.05305,7.68464],[45.052866,7.685275],[45.052533,7.68577],[45.052082,7.685716],[45.051598,7.685661],[45.051121,7.685505],[45.050638,7.685574],[45.050187,7.685465],[45.049793,7.685138],[45.049489,7.684734],[45.049161,7.68438],[45.048708,7.684093],[45.048232,7.684155],[45.047845,7.684542],[45.047391,7.684822],[45.046901,7.684897],[45.046457,7.684779],[45.04605,7.68455],[45.045639,7.684257],[45.045203,7.684126],[45.044778,7.68373],[45.04442,7.683278],[45.044183,7.682737],[45.043963,7.68215],[45.043774,7.681521],[45.043568,7.680942],[45.043331,7.680371],[45.04306,7.679864],[45.042814,7.679318],[45.042551,7.678785],[45.04225,7.678274],[45.041894,7.677859],[45.041508,7.677552],[45.041096,7.677309],[45.040622,7.67709],[45.040179,7.676899],[45.039733,7.676733],[45.03928,7.676676],[45.038821,7.676637],[45.038372,7.676647],[45.037901,7.676675],[45.037465,7.67673],[45.036993,7.676778],[45.03654,7.67685],[45.036105,7.676909],[45.035661,7.677122],[45.035213,7.677385],[45.034765,7.677522],[45.034325,7.677605],[45.033821,7.677563],[45.03337,7.677427],[45.032929,7.677158],[45.03254,7.676791],[45.032163,7.676358],[45.031888,7.675917],[45.031521,7.675518],[45.031161,7.675137],[45.03085,7.674646],[45.030513,7.674237],[45.030148,7.673825],[45.02976,7.673443],[45.029334,7.673118],[45.028889,7.672951],[45.028418,7.672924],[45.027976,7.672967],[45.027515,7.673055],[45.027073,7.673158],[45.026632,7.673225],[45.026198,7.673356],[45.025746,7.673367],[45.025278,7.67338],[45.024928,7.673585],[45.024465,7.673454],[45.024005,7.673296],[45.023544,7.67329],[45.023082,7.673351],[45.02263,7.673299],[45.022194,7.673283],[45.021723,7.67323],[45.021283,7.673092],[45.020855,7.672979],[45.020418,7.672906],[45.019963,7.672856],[45.019504,7.672801],[45.019012,7.672748],[45.01852,7.672682],[45.018057,7.672621],[45.017985,7.672689],[45.018464,7.672745],[45.018913,7.672792],[45.019377,7.672844],[45.01983,7.672914],[45.020319,7.672949],[45.020803,7.67298],[45.021243,7.673164],[45.021728,7.673277],[45.022206,7.673341],[45.022681,7.673378],[45.023143,7.673391],[45.023611,7.67335],[45.024069,7.673395],[45.024555,7.673514],[45.025027,7.673656],[45.025377,7.673382],[45.025848,7.673394],[45.026291,7.673384],[45.026749,7.673262],[45.027225,7.673172],[45.027687,7.673099],[45.028131,7.672997],[45.028616,7.672969],[45.02905,7.673063],[45.02949,7.673279],[45.029865,7.673592],[45.030271,7.673991],[45.030638,7.674399],[45.030965,7.674894],[45.03129,7.675372],[45.031693,7.675695],[45.032009,7.676204],[45.03237,7.676657],[45.032734,7.677055],[45.033137,7.677357],[45.033557,7.677578],[45.034031,7.677646],[45.034525,7.67766],[45.034991,7.677535],[45.035435,7.677346],[45.035844,7.677081],[45.036244,7.676929],[45.036731,7.67687],[45.037203,7.6768],[45.037705,7.676759],[45.038178,7.676737],[45.038648,7.676706],[45.039127,7.676734],[45.039627,7.676768],[45.040088,7.676914],[45.040522,7.677115],[45.040988,7.677294],[45.041377,7.677566],[45.041799,7.677854],[45.042146,7.678156],[45.042458,7.67868],[45.042724,7.679186],[45.042971,7.679659],[45.043227,7.680223],[45.043468,7.680822],[45.043696,7.681403],[45.043872,7.682031],[45.044097,7.682635],[45.044345,7.683219],[45.044648,7.683706],[45.045033,7.684084],[45.045455,7.684189],[45.045861,7.684485],[45.046268,7.684617],[45.046446,7.684154],[45.046785,7.683857],[45.047214,7.683739],[45.047653,7.683617],[45.048103,7.683526],[45.048552,7.683346],[45.049007,7.683153],[45.049408,7.68288],[45.049798,7.682636],[45.050252,7.68264],[45.050587,7.682265],[45.05098,7.682095],[45.051407,7.682418],[45.051861,7.682756],[45.052312,7.683083],[45.052749,7.683379],[45.053157,7.683692],[45.053569,7.684016],[45.053959,7.684297],[45.054391,7.684609],[45.054803,7.684903],[45.054985,7.684335],[45.055012,7.683801],[45.055208,7.683141],[45.055428,7.682487],[45.0556,7.68182],[45.055758,7.681226],[45.055947,7.680633],[45.056169,7.680047],[45.056357,7.679454],[45.056535,7.678876],[45.056739,7.678294]],
    },
    table: {
      headers: ['Km','Tempo','Pace','HR avg','HR max','Cadenza'],
      rows: [
        ['1','5:55','5:44/km','115','122','89'],
        ['2','5:45','5:45/km','124','132','88'],
        ['3','5:51','5:51/km','126','134','87'],
        ['4','5:47','5:47/km','130','135','88'],
        ['5','5:53','5:53/km','129','135','87'],
        ['6','5:40','5:40/km','131','136','87'],
        ['7','5:45','5:45/km','132','137','87'],
        ['8','5:43','5:43/km','130','135','87'],
        ['9','5:56','5:55/km','133','141','87'],
        ['10','6:27','5:47/km','135','142','86'],
        ['0.4','2:22','5:39/km','134','138','89'],
      ],
    },
  },
  { date: '03 GIU', title: 'Ruffini Doppia Piramide 6.9km · 13 ripetute', kind: 'run', dur: 41, load: 'Z3-Z5', rpe: 7, note: '6.880km · 41\'12" · doppia piramide 200→800→200 · 13 ripetute 6.230m in 24:15 · pace lavoro 3:53/km · HR 148/170 · chiusura 200m 3:15/km',
    details: {
      summary: 'Ruffini doppia piramide S23 — 200-400-600-800-600-400-200 × 2. Rest 1\' +15" per step. Pace lavoro isolato 3:53/km.',
      metrics: [
        { l: 'DISTANZA', v: '6.880 km' },
        { l: 'TEMPO', v: '41\'12"' },
        { l: 'RIPETUTE', v: '6.230m in 24:15' },
        { l: 'PACE LAVORO', v: '3:53/km' },
        { l: 'HR AVG', v: '148 bpm' },
        { l: 'HR MAX', v: '170 bpm' },
      ],
      gps: [[45.059459,7.632852],[45.05926,7.632964],[45.059122,7.633189],[45.059112,7.633482],[45.059231,7.633718],[45.059416,7.633802],[45.059646,7.633804],[45.059865,7.633806],[45.060077,7.633808],[45.060242,7.633807],[45.060388,7.633738],[45.060513,7.633517],[45.060515,7.633214],[45.06036,7.632962],[45.060097,7.632912],[45.059871,7.63291],[45.059602,7.632907],[45.059406,7.632907],[45.059221,7.633001],[45.059105,7.633269],[45.059138,7.633568],[45.059283,7.63376],[45.059486,7.633803],[45.059717,7.633805],[45.059937,7.633807],[45.060154,7.633809],[45.060282,7.633799],[45.060458,7.633652],[45.060533,7.633351],[45.060462,7.633078],[45.060284,7.632925],[45.060058,7.632912],[45.059824,7.632909],[45.059595,7.632907],[45.059384,7.632908],[45.059223,7.632999],[45.059114,7.633219],[45.05912,7.633512],[45.059266,7.633748],[45.059464,7.633802],[45.059672,7.633804],[45.059882,7.633806],[45.060094,7.633808],[45.060293,7.633796],[45.060452,7.633662],[45.06053,7.633431],[45.060501,7.633164],[45.060357,7.63296],[45.060138,7.632912],[45.059943,7.632911],[45.059775,7.632909],[45.059609,7.632907],[45.059344,7.632918],[45.059181,7.633053],[45.0591,7.633334],[45.05916,7.633617],[45.059308,7.633774],[45.059472,7.633802],[45.059677,7.633804],[45.05989,7.633806],[45.060108,7.633809],[45.060303,7.633793],[45.060446,7.63367],[45.060527,7.63345],[45.060514,7.633208],[45.060373,7.632972],[45.060187,7.632913],[45.060013,7.632911],[45.05982,7.632909],[45.059615,7.632907],[45.059306,7.632934],[45.059161,7.633089],[45.0591,7.633327],[45.059138,7.633569],[45.059266,7.633748],[45.059434,7.633802],[45.05961,7.633804],[45.059793,7.633805],[45.059984,7.633807],[45.060162,7.633809],[45.060321,7.633784],[45.060464,7.633641],[45.060528,7.633442],[45.060513,7.633207],[45.060386,7.632983],[45.060236,7.632915],[45.060063,7.632912],[45.059863,7.63291],[45.059699,7.632908],[45.059236,7.632985],[45.059108,7.633457],[45.059348,7.633791],[45.059559,7.633803],[45.05976,7.633805],[45.059949,7.633807],[45.060141,7.633809],[45.060448,7.633667],[45.060532,7.633404],[45.060375,7.632974],[45.060194,7.632913],[45.059804,7.632909],[45.059173,7.633065],[45.0591,7.633322],[45.059243,7.63373],[45.059597,7.633804],[45.059971,7.633807],[45.060523,7.633473],[45.060392,7.632988],[45.060002,7.632911],[45.059601,7.632907],[45.059128,7.633167],[45.059209,7.633693],[45.05956,7.633803],[45.059966,7.633807],[45.060516,7.633506],[45.060417,7.633014],[45.05978,7.632909],[45.059163,7.633085],[45.059165,7.633627],[45.059493,7.633803],[45.059933,7.633807],[45.060482,7.633608],[45.060486,7.633125],[45.060125,7.632912],[45.059728,7.632908],[45.05919,7.633039],[45.059124,7.633527],[45.059407,7.633801],[45.059839,7.633806],[45.060201,7.633809],[45.060491,7.633584],[45.060447,7.633054],[45.060109,7.632912],[45.059721,7.632908],[45.059119,7.633197],[45.059182,7.633656],[45.059507,7.633803],[45.059903,7.633807],[45.060489,7.633588],[45.06047,7.633093],[45.060123,7.632912],[45.059725,7.632908],[45.05911,7.633236],[45.059255,7.633739],[45.059687,7.633804],[45.060104,7.633809],[45.060461,7.633647],[45.060478,7.633109],[45.060099,7.632912],[45.059677,7.632908],[45.059189,7.633041],[45.059177,7.633649],[45.059616,7.633804],[45.060085,7.633808],[45.060294,7.633795]],
    },
    table: {
      headers: ['#','Distanza','Tempo','Pace','HR avg','HR max'],
      rows: [
        ['P1','200m','0:44','3:40/km','120','140'],
        ['P1','400m','1:22','3:25/km','144','161'],
        ['P1','600m','2:13','3:41/km','154','165'],
        ['P1','800m','3:16','4:05/km','153','164'],
        ['P1','600m','2:28','4:06/km','150','164'],
        ['P1','400m','1:34','3:55/km','149','165'],
        ['P1','200m','0:46','3:39/km','140','152'],
        ['P2','400m','1:32','3:50/km','150','164'],
        ['P2','600m','2:27','4:00/km','153','168'],
        ['P2','800m','3:20','4:10/km','157','168'],
        ['P2','600m','2:26','3:59/km','155','169'],
        ['P2','400m','1:28','3:40/km','154','170'],
        ['P2','200m','0:39','3:15/km','148','163'],
      ],
    },
  },
  { date: '03 GIU', title: 'Ski Test Aerobic 30\' @145bpm · 7.500m', kind: 'ski', dur: 40, load: 'Z2', rpe: 5, note: 'BASELINE OFF-SEASON · 7.500m · 30:00 · 2:00.0/500m · 203W · 41spm · HR 145/149 · DF 61 · WU 2.152m 10:00 129W HR103 DF51 · steady-state split 3-6: 2:02.1/500m 192W HR145',
    details: {
      summary: 'Test Aerobic Capacity Ski — baseline off-season S23. Max distanza in 30\' @145bpm. Ramp-up primi 5\', poi 25\' stabili. Ripetere tra 4 settimane.',
      metrics: [
        { l: 'DISTANZA', v: '7.500 m' },
        { l: 'PACE', v: '2:00.0/500m' },
        { l: 'POTENZA', v: '203 W' },
        { l: 'HR AVG', v: '145 bpm' },
        { l: 'HR MAX', v: '149 bpm' },
        { l: 'SPM', v: '41' },
        { l: 'DRAG FACTOR', v: '61' },
        { l: 'STEADY PACE', v: '2:02 @192W' },
      ],
    },
    table: {
      headers: ['Split','Distanza','Pace','Watt','Cal','SPM','HR'],
      rows: [
        ['0-5\'','1.323m','1:53.3','240','94','40','146'],
        ['5-10\'','1.265m','1:58.5','210','85','41','143'],
        ['10-15\'','1.239m','2:01.0','197','82','42','143'],
        ['15-20\'','1.230m','2:01.9','193','80','43','143'],
        ['20-25\'','1.222m','2:02.7','189','80','42','146'],
        ['25-30\'','1.221m','2:02.8','189','79','42','149'],
      ],
    },
  },
  { date: '03 GIU', title: 'Ski WU 10\' · 2.152m', kind: 'ski', dur: 10, load: 'Z1', rpe: 2, note: '2.152m · 10:00 · 2:19.4/500m · 129W · 40spm · HR 103/113 · DF 51' },
  { date: '02 GIU', title: 'Ski Z2 30\' alterna lunga/corta · 7.016m', kind: 'ski', dur: 30, load: 'Z2', rpe: 4, note: '7.016m · 30:00 · 2:08.2/500m · 166W · HR 126/134 · Lunga damper 5 173W 44-48spm · Corta damper 1 167W 24-26spm',
    details: {
      summary: 'Ski Z2 30\' off-season S23 — alterna 5\' sciata lunga resist. 4-6 / 5\' sciata corta resist. 1-2. HR Z2 perfetta.',
      metrics: [
        { l: 'DISTANZA', v: '7.016 m' },
        { l: 'PACE', v: '2:08.2/500m' },
        { l: 'POTENZA', v: '166 W' },
        { l: 'HR AVG', v: '126 bpm' },
        { l: 'HR MAX', v: '134 bpm' },
        { l: 'SPM', v: '35' },
        { l: 'DRAG FACTOR', v: '62' },
      ],
    },
    table: {
      headers: ['Split','Pattern','Distanza','Pace','Watt','SPM','HR'],
      rows: [
        ['0-5\'','Lunga R4-6','1.185m','2:06.5','173','48','126'],
        ['5-10\'','Corta R1-2','1.168m','2:08.4','165','24','126'],
        ['10-15\'','Lunga R4-6','1.161m','2:09.1','162','43','129'],
        ['15-20\'','Corta R1-2','1.173m','2:07.8','167','26','123'],
        ['20-25\'','Lunga R4-6','1.159m','2:09.4','161','44','127'],
        ['25-30\'','Corta R1-2','1.171m','2:08.0','167','26','125'],
      ],
    },
  },
  { date: '02 GIU', title: 'Row Test Aerobic 30\' @145bpm · 7.871m', kind: 'row', dur: 30, load: 'Z2', rpe: 5, note: 'BASELINE OFF-SEASON · 7.871m · 30:00 · 1:54.3/500m · 234W · 26spm · HR 144/149 · DF 75 · steady-state split 3-5: 1:56.5/500m 221W HR143-145',
    details: {
      summary: 'Test Aerobic Capacity Row — baseline off-season S23. Max distanza in 30\' @145bpm. Ramp-up primi 6\', poi 18\' perfettamente uniformi. Ripetere tra 4 settimane.',
      metrics: [
        { l: 'DISTANZA', v: '7.871 m' },
        { l: 'PACE', v: '1:54.3/500m' },
        { l: 'POTENZA', v: '234 W' },
        { l: 'HR AVG', v: '144 bpm' },
        { l: 'HR MAX', v: '149 bpm' },
        { l: 'SPM', v: '26' },
        { l: 'DRAG FACTOR', v: '75' },
        { l: 'STEADY PACE', v: '1:56.5 @221W' },
      ],
    },
    table: {
      headers: ['Split','Distanza','Pace','Watt','SPM','HR avg'],
      rows: [
        ['0-6\'','1.657m','1:48.6','273','28','144'],
        ['6-12\'','1.583m','1:53.7','238','27','149'],
        ['12-18\'','1.548m','1:56.2','223','27','140'],
        ['18-24\'','1.542m','1:56.7','220','26','143'],
        ['24-30\'','1.542m','1:56.7','220','26','145'],
      ],
    },
  },
  { date: '02 GIU', title: 'Row WU 10\' · 2.279m', kind: 'row', dur: 10, load: 'Z1', rpe: 2, note: '2.279m · 10:00 · 2:11.6/500m · 153W · 23spm · HR 106/117 · DF 89' },
  { date: '30 MAG', title: 'HYROX RIMINI PRO DOUBLES · 1:15:26', kind: 'hyrox', dur: 76, load: 'RACE', rpe: 9, note: '1:15:26 · con Mattia · Run 39:59 · Stations 30:38 · Rox 4:39 · HR 146/166 · Rank #183 PRO DOUBLES M 40-44 · Best run 4:25 (R2) · Worst run 5:19 (R8)',
    details: {
      summary: 'Hyrox Rimini 30 Maggio 2026 — PRO DOUBLES con Mattia de Flaviis. Rank #183 M 40-44. Run totale 39:59, stazioni 30:38, Roxzone transitions 4:39.',
      metrics: [
        { l: 'FINISH', v: '1:15:26' },
        { l: 'RUN TOTALE', v: '39:59' },
        { l: 'STAZIONI', v: '30:38' },
        { l: 'ROX TRANSITIONS', v: '4:39' },
        { l: 'HR AVG', v: '146 bpm' },
        { l: 'HR MAX', v: '166 bpm' },
        { l: 'BEST RUN', v: '4:25 (R2)' },
        { l: 'RANK', v: '#183' },
      ],
    },
    table: {
      headers: ['#','Segmento','Durata','Elapsed','HR avg','HR max'],
      rows: [
        ['1','Run 1','4:56','04:56','137','157'],
        ['2','Rox In','0:32','05:28','159','162'],
        ['3','Ski 1000m','4:01','09:29','148','164'],
        ['4','Rox Out','0:22','09:51','144','146'],
        ['5','Run 2','4:25','14:16','155','160'],
        ['6','Rox In','0:35','14:51','159','160'],
        ['7','Sled Push 50m','3:02','17:53','147','158'],
        ['8','Rox Out','0:11','18:04','153','155'],
        ['9','Run 3','5:15','23:19','148','154'],
        ['10','Rox In','0:22','23:41','150','153'],
        ['11','Sled Pull 50m','5:01','28:42','152','159'],
        ['12','Rox Out','0:13','28:55','151','152'],
        ['13','Run 4','5:04','33:59','149','153'],
        ['14','Rox In','0:04','34:03','153','153'],
        ['15','BBJ 80m','2:53','36:56','155','159'],
        ['16','Rox Out','0:19','37:15','150','153'],
        ['17','Run 5','5:02','42:17','152','156'],
        ['18','Rox In','0:02','42:19','154','154'],
        ['19','Row 1000m','4:31','46:50','134','155'],
        ['20','Rox Out','0:28','47:18','141','146'],
        ['21','Run 6','4:49','52:07','151','154'],
        ['22','Rox In','0:21','52:28','152','154'],
        ['23','Farmers Carry 200m','1:42','54:10','150','153'],
        ['24','Rox Out','0:35','54:45','140','144'],
        ['25','Run 7','5:09','59:54','143','150'],
        ['26','Rox In','0:00','59:54','150','150'],
        ['27','Sandbag Lunge 100m','4:37','1:04:31','133','150'],
        ['28','Rox Out','0:35','1:05:06','144','147'],
        ['29','Run 8','5:19','1:10:25','150','162'],
        ['30','Rox In','0:00','1:10:25','162','162'],
        ['31','Wall Balls','4:51','1:15:16','154','166'],
        ['32','Adjustment','0:10','1:15:26','150','150'],
      ],
    },
  },
  { date: '26 MAG', title: 'Ruffini 3.1km · 8×250m', kind: 'run', dur: 18, load: 'Z3-Z4', rpe: 6, note: '3.100km · 17\'45" · 8×250m work avg 4:16/km · rec 150m · HR 139/158',
    details: {
      summary: 'Ruffini taper S22 · 8×250m work con 150m rec · ultima sessione pre-gara',
      metrics: [
        { l: 'DISTANZA', v: '3.100 km' },
        { l: 'TEMPO', v: '17\'45"' },
        { l: 'PACE WORK', v: '4:16/km avg' },
        { l: 'HR AVG', v: '139 bpm' },
        { l: 'HR MAX', v: '158 bpm' },
      ],
      gps: [[45.059448,7.63285],[45.059225,7.632996],[45.059113,7.633222],[45.059116,7.633498],[45.059221,7.633707],[45.059367,7.633797],[45.059547,7.633803],[45.059715,7.633805],[45.059923,7.633807],[45.060109,7.633809],[45.060269,7.633803],[45.060431,7.633691],[45.06052,7.633491],[45.060529,7.633288],[45.060519,7.633226],[45.060479,7.633111],[45.060455,7.633066],[45.060419,7.633017],[45.060365,7.632966],[45.060331,7.632944],[45.060217,7.632913],[45.060088,7.632912],[45.059964,7.632911],[45.059832,7.632909],[45.059752,7.632909],[45.059603,7.632907],[45.059492,7.632906],[45.059347,7.632917],[45.059198,7.633029],[45.059102,7.633286],[45.059128,7.633541],[45.059227,7.633713],[45.059422,7.633802],[45.059586,7.633803],[45.059783,7.633805],[45.059972,7.633807],[45.060154,7.633809],[45.060341,7.633773],[45.06047,7.633629],[45.060532,7.633393],[45.060523,7.633248],[45.060508,7.633184],[45.060487,7.633128],[45.060439,7.633043],[45.060392,7.632988],[45.060346,7.632953],[45.060285,7.632925],[45.060188,7.632913],[45.060052,7.632912],[45.05993,7.63291],[45.059792,7.632909],[45.059677,7.632908],[45.05957,7.632907],[45.059444,7.632906],[45.059299,7.632938],[45.059144,7.633124],[45.0591,7.633373],[45.059158,7.633613],[45.059303,7.633772],[45.059464,7.633802],[45.059673,7.633804],[45.059889,7.633806],[45.060074,7.633808],[45.060239,7.633807],[45.060408,7.633718],[45.06052,7.633492],[45.060531,7.633307],[45.060517,7.63322],[45.0605,7.633162],[45.06047,7.633093],[45.060438,7.633042],[45.060383,7.632981],[45.060327,7.632942],[45.06025,7.632917],[45.060149,7.632912],[45.060033,7.632911],[45.059946,7.632911],[45.059846,7.63291],[45.059705,7.632908],[45.059614,7.632907],[45.059503,7.632906],[45.059349,7.632916],[45.059225,7.632997],[45.059121,7.633191],[45.059106,7.633442],[45.059195,7.633674],[45.059334,7.633786],[45.059498,7.633803],[45.059678,7.633804],[45.059888,7.633806],[45.06008,7.633808],[45.060232,7.633808],[45.060384,7.633742],[45.060511,7.633527],[45.060533,7.633346],[45.060528,7.63328],[45.06051,7.633192],[45.060488,7.633131],[45.060443,7.633049],[45.060386,7.632983],[45.060339,7.632949],[45.060278,7.632922],[45.060213,7.632913],[45.060098,7.632912],[45.059989,7.632911],[45.059882,7.63291],[45.059769,7.632909],[45.05963,7.632908],[45.059514,7.632906],[45.059388,7.632908],[45.059232,7.63299],[45.059122,7.633188],[45.059105,7.633437],[45.059179,7.633651],[45.059308,7.633774],[45.059495,7.633803],[45.059676,7.633804],[45.059849,7.633806],[45.060055,7.633808],[45.060239,7.633807],[45.06037,7.633753],[45.060489,7.63359],[45.060533,7.633376],[45.060529,7.633286],[45.060514,7.633208],[45.060489,7.633134],[45.060441,7.633047],[45.060382,7.63298],[45.060331,7.632945],[45.060283,7.632924],[45.06018,7.632913],[45.060079,7.632912],[45.059989,7.632911],[45.059868,7.63291],[45.05976,7.632909],[45.059665,7.632908],[45.05957,7.632907],[45.059464,7.632906],[45.059304,7.632935],[45.059177,7.633059],[45.059105,7.633269],[45.059128,7.633542],[45.059247,7.633733],[45.059432,7.633802],[45.059642,7.633804],[45.059809,7.633806],[45.059984,7.633807],[45.060169,7.633809],[45.060355,7.633764],[45.060487,7.633595],[45.060532,7.633389],[45.060531,7.633307],[45.060511,7.633197],[45.060484,7.63312],[45.060447,7.633054],[45.060411,7.633008],[45.060362,7.632964],[45.060276,7.632922],[45.060216,7.632913],[45.060123,7.632912],[45.060016,7.632911],[45.05994,7.63291],[45.059826,7.632909],[45.059702,7.632908],[45.0596,7.632907],[45.059489,7.632906],[45.05936,7.632913],[45.059229,7.632993],[45.05912,7.633194],[45.059102,7.633418],[45.059159,7.633615],[45.059311,7.633776],[45.05949,7.633803],[45.059666,7.633804],[45.059836,7.633806],[45.06003,7.633808],[45.060238,7.633807],[45.060404,7.633722],[45.060502,7.633556],[45.060533,7.633344],[45.060525,7.63326],[45.060508,7.633186],[45.060482,7.633116],[45.060445,7.633052],[45.060408,7.633005],[45.060342,7.63295],[45.060289,7.632926],[45.060227,7.632914],[45.060101,7.632912],[45.059969,7.632911],[45.059864,7.63291],[45.059738,7.632909],[45.059628,7.632907],[45.059514,7.632906],[45.059382,7.632909],[45.059244,7.632977],[45.059131,7.633158],[45.059101,7.633414],[45.059174,7.633644],[45.059307,7.633774],[45.059464,7.633802],[45.059663,7.633804],[45.059865,7.633806],[45.060023,7.633808],[45.0602,7.633809],[45.060364,7.633757],[45.060498,7.633566],[45.060533,7.633338],[45.060527,7.633272],[45.060508,7.633184],[45.060481,7.633114],[45.060452,7.633062],[45.060402,7.632998],[45.060363,7.632965]],
    },
  },
  { date: '25 MAG', title: 'Run Gara 3×1km + Metcon Ski/Row/Burpees', kind: 'hyrox', dur: 41, load: 'RACE', rpe: 7, note: 'WU 1.307km 8:40 6:38/km · R1 1.002km 4:38 4:38/km · Ski 1000m 3:51 227W · Row 1000m 4:00 201W · 20 Burpees · R2 1.003km 4:37 4:36/km · Ski 500m 1:51 250W · Row 500m 1:52 245W · 10 Burpees · R3 1.005km 4:39 4:38/km',
    details: {
      summary: 'Taper S22 — Run @gara alternato a stazioni erg + burpees. Format: Run/Erg+Burpees/Run/Erg+Burpees/Run. Rest 2\' dopo run, 1\' tra erg. Bike saltata (non disponibile a casa)',
      metrics: [
        { l: 'RUN TOTALE', v: '5.317 km' },
        { l: 'SKI TOTALE', v: '1500 m' },
        { l: 'ROW TOTALE', v: '1500 m' },
        { l: 'BURPEES', v: '30 rep' },
        { l: 'PACE RUN', v: '4:37/km' },
        { l: 'POWER SKI', v: '227-250 W' },
        { l: 'POWER ROW', v: '201-245 W' },
      ],
    },
    table: {
      headers: ['#','Esercizio','Distanza','Tempo','Pace/Power','HR avg','HR max'],
      rows: [
        ['1','Run WU','1.307km','8\'40"','6:38/km','109','132'],
        ['2','Run R1','1.002km','4\'38"','4:38/km','131','142'],
        ['3','Ski Erg','1000m','3\'51"','227W','134','146'],
        ['4','Row Erg','1000m','4\'00"','201W','126','130'],
        ['5','Burpees','20 rep','—','—','—','—'],
        ['6','Run R2','1.003km','4\'37"','4:36/km','144','153'],
        ['7','Ski Erg','500m','1\'51"','250W','138','151'],
        ['8','Row Erg','500m','1\'52"','245W','137','144'],
        ['9','Burpees','10 rep','—','—','—','—'],
        ['10','Run R3','1.005km','4\'39"','4:38/km','145','154'],
      ],
    },
  },
  { date: '24 MAG', title: 'Run 8km · 2km risc + 6km @5\'38"', kind: 'run', dur: 49, load: 'Z2', rpe: 5, note: '8.054km · 49\'16" tapis · risc 2.027km 7:30/km HR109 · ritmo 6.027km 5:38/km HR136/141 · target 5:40 centrato' },
  { date: '22 MAG', title: 'STEELMAN H12 MASTER · 8 eventi', kind: 'altro', dur: 274, load: 'RACE', rpe: 9, note: 'Gaeta · 12h format · 8 eventi completati · Run 4.299km D+97m 21\'26" · Swim 983m 28\'33" · Kayak 4.824km 49\'13" · Strength 2\'47" · MTB 18.623km D+437m 69\'25" · Secret 9\'42" · Row 21.098m 1:23\'59" 1:59/500m · Hybrid 12\'01"',
    details: {
      summary: 'Steelman H12 Master Gaeta — 8 eventi su 12h. Run trail con 97m D+ · Nuoto acque libere · Kayak 4.8km · Strength test · MTB 18.6km D+437m · Secret (DB Thruster + Sandbag + Rope Climb) · Row Half Marathon 1:59/500m · Hybrid Forged (Pull Up + Wall Ball + FC Lunges)',
      metrics: [
        { l: 'TEMPO ATTIVO', v: '4h 34min' },
        { l: 'RUN', v: '4.299 km' },
        { l: 'ROW', v: '21.098 m' },
        { l: 'MTB', v: '18.623 km' },
        { l: 'KAYAK', v: '4.824 km' },
        { l: 'SWIM', v: '983 m' },
        { l: 'PACE ROW', v: '1:59/500m' },
      ],
    },
    table: {
      headers: ['Event','Disciplina','Distanza','Tempo','Pace/Vel','HR avg','HR max','Note'],
      rows: [
        ['1','Run Trail','4.299km','21\'26"','4:59/km','159','173','D+ 97m · lap2 6:21/km (salita)'],
        ['2','Swim OW','983m','28\'33"','2:54/100m','139','160','3 lap: 2:47 / 3:16 / 2:34'],
        ['3','Kayak','4.824km','49\'13"','10:12/km','114','134','D+ 139m'],
        ['4','Strength','50m+50m','2\'47"','—','149','163','Sled Pull+Push 240→160→240kg tc 3\'30"'],
        ['5','MTB','18.623km','69\'25"','16.1km/h','133','157','D+ 437m'],
        ['6','Secret','—','9\'42"','—','130','158','A: 9 ok, 3/6 Thruster · B: Walter sandbag · C: 4/8 WW (TTB Walter)'],
        ['7','Row HM','21.098m','1:23\'59"','1:59/500m','117','152','30spm · HR drift +5%'],
        ['8','Hybrid','—','12\'01"','—','133','156','fermati a ultimi 7.5m lunges dopo 30 WB · tc 12\''],
      ],
    },
  },
  { date: '20 MAG', title: 'CR#3 Pull/Push/FC + 3×1.5km', kind: 'hyrox', dur: 29, load: 'HEAVY', rpe: 8, note: '4.559km run · 3×1.5km tapis @4\'40"/km avg · Sled Pull 164kg + Sled Push 208kg + FC 24kg/lato · BSQ/SP saltati · HR run 143-149 · 10:35',
    details: {
      summary: 'Compromised Run #3: Sled Pull 164kg + 1.5km / Sled Push 208kg + 1.5km / Farmer Carry 24kg/lato + 1.5km · Tapis roulant · BSQ e Strict Press saltati',
      metrics: [
        { label: 'Run totale', value: '4.559 km' },
        { label: 'Tempo run', value: '21\'15"' },
        { label: 'Pace avg', value: '4\'40"/km' },
        { label: 'HR run avg', value: '146 bpm' },
        { label: 'HR max', value: '155 bpm' },
      ],
    },
    table: {
      headers: ['Round','Dist','Tempo','Pace/km','avgHR','maxHR','Power','Stazione'],
      rows: [
        ['1','1520m','7\'04"','4\'39"','143','153','490W','Sled Pull 164kg · 5\'29"'],
        ['2','1522m','7\'10"','4\'43"','149','155','483W','Sled Push 208kg · 3\'02"'],
        ['3','1517m','7\'01"','4\'37"','145','153','496W','FC 24kg/lato · 4\'18"'],
      ],
    },
  },
  { date: '19 MAG', title: 'Ruffini Piramide 6.7km', kind: 'run', dur: 47, load: 'Z3-Z5', rpe: 7, note: '6.651km · 47\' · Piramide 500→200m · avg work 3:55/km · HR 135/158 · cad 93 · 590cal · 13:00',
    details: {
      summary: 'Ruffini piramide discendente: 500-400-400-300-300-300-200-210-200-200m con 100m rec jog',
      metrics: [
        { k: 'DISTANZA TOT', v: '6.651km' },
        { k: 'WORK', v: '3.010km in 11\'48"' },
        { k: 'PACE WORK', v: '3:55/km avg' },
        { k: 'HR WORK', v: '135/158 bpm' },
        { k: 'CADENZA', v: '93 spm' },
        { k: 'CALORIE', v: '590 kcal' },
      ],
      table: {
        headers: ['', 'DIST', 'TEMPO', 'PACE', 'HR', 'HR MAX'],
        rows: [
          ['1', '500m', '2:05', '4:10/km', '135', '152'],
          ['2', '400m', '1:38', '4:05/km', '138', '154'],
          ['3', '400m', '1:36', '4:00/km', '139', '157'],
          ['4', '300m', '1:11', '3:56/km', '136', '152'],
          ['5', '300m', '1:09', '3:50/km', '139', '158'],
          ['6', '300m', '1:11', '3:56/km', '139', '152'],
          ['7', '200m', '0:46', '3:50/km', '135', '148'],
          ['8', '210m', '0:45', '3:34/km', '134', '150'],
          ['9', '200m', '0:43', '3:35/km', '136', '151'],
          ['10', '200m', '0:44', '3:40/km', '134', '149'],
        ],
        highlight: 3,
      },
      gps: [[45.059439,7.632906],[45.059213,7.633009],[45.059102,7.633295],[45.059166,7.633629],[45.059359,7.633794],[45.059582,7.633803],[45.059806,7.633806],[45.060037,7.633808],[45.060267,7.633803],[45.060441,7.633676],[45.060531,7.633424],[45.060489,7.633133],[45.060317,7.632937],[45.060073,7.632912],[45.059849,7.63291],[45.059651,7.632908],[45.059422,7.632906],[45.059245,7.632976],[45.059131,7.633158],[45.059109,7.633466],[45.05926,7.633743],[45.059351,7.633791],[45.059414,7.633802],[45.05951,7.633803],[45.059583,7.633803],[45.059655,7.633804],[45.059729,7.633805],[45.05982,7.633806],[45.059894,7.633806],[45.059963,7.633807],[45.060054,7.633808],[45.060142,7.633809],[45.060237,7.633808],[45.060441,7.633677],[45.060532,7.633389],[45.060475,7.633104],[45.060293,7.632927],[45.060031,7.632911],[45.059823,7.632909],[45.059614,7.632907],[45.059369,7.63291],[45.059203,7.633021],[45.0591,7.633322],[45.059152,7.633602],[45.059355,7.633793],[45.059542,7.633803],[45.059774,7.633805],[45.060012,7.633808],[45.060221,7.633809],[45.06031,7.633789],[45.060382,7.633743],[45.060442,7.633676],[45.060475,7.633619],[45.060512,7.63352],[45.060531,7.633407],[45.060531,7.6333],[45.060515,7.633213],[45.060483,7.633118],[45.060442,7.633047],[45.060381,7.632979],[45.060248,7.632916],[45.060003,7.632911],[45.059752,7.632909],[45.059546,7.632907],[45.059324,7.632925],[45.059174,7.633065],[45.059099,7.633341],[45.059191,7.633669],[45.05938,7.633798],[45.059622,7.633804],[45.059839,7.633806],[45.060087,7.633808],[45.060286,7.633798],[45.060477,7.633616],[45.060529,7.633291],[45.060428,7.633027],[45.060285,7.632925],[45.060208,7.632913],[45.060142,7.632912],[45.060071,7.632912],[45.059995,7.632911],[45.059923,7.63291],[45.059851,7.63291],[45.059797,7.632909],[45.059743,7.632909],[45.059698,7.632908],[45.059603,7.632907],[45.059518,7.632906],[45.059435,7.632906],[45.059222,7.632999],[45.059104,7.633276],[45.059142,7.63358],[45.059315,7.633778],[45.059544,7.633803],[45.059791,7.633805],[45.06002,7.633808],[45.060255,7.633806],[45.060456,7.633655],[45.060532,7.633392],[45.060463,7.633079],[45.060299,7.632929],[45.060196,7.632913],[45.06014,7.632912],[45.06007,7.632912],[45.059984,7.632911],[45.059885,7.63291],[45.059813,7.632909],[45.059753,7.632909],[45.059656,7.632908],[45.059579,7.632907],[45.05951,7.632906],[45.059361,7.632913],[45.059171,7.63307],[45.059102,7.633416],[45.059228,7.633713],[45.059437,7.633802],[45.059681,7.633804],[45.059899,7.633806],[45.060164,7.633809],[45.060378,7.633747],[45.060514,7.633515],[45.060507,7.633182],[45.060349,7.632954],[45.060249,7.632917],[45.060171,7.632913],[45.060096,7.632912],[45.06002,7.632911],[45.059963,7.632911],[45.059868,7.63291],[45.059809,7.632909],[45.059732,7.632908],[45.059651,7.632908],[45.059583,7.632907],[45.0595,7.632906],[45.059406,7.632907],[45.059185,7.633047],[45.0591,7.633383],[45.059188,7.633664],[45.059406,7.633801],[45.059658,7.633804],[45.059879,7.633806],[45.060114,7.633809],[45.060333,7.633778],[45.060488,7.633591],[45.060532,7.633326],[45.060438,7.633042],[45.060299,7.632929],[45.060219,7.632913],[45.060152,7.632913],[45.060068,7.632912],[45.059989,7.632911],[45.059897,7.63291],[45.059825,7.632909],[45.059747,7.632909],[45.059655,7.632908],[45.059577,7.632907],[45.059501,7.632906],[45.059369,7.63291],[45.059144,7.633124],[45.059106,7.633448],[45.059256,7.63374],[45.05947,7.633802],[45.059732,7.633805],[45.059968,7.633807],[45.060202,7.633809],[45.060262,7.633805],[45.060335,7.633776],[45.060389,7.633738],[45.060408,7.633718],[45.06047,7.633629],[45.060506,7.633543],[45.060524,7.633466],[45.060533,7.633344],[45.060522,7.633244],[45.060507,7.633184],[45.060462,7.633077],[45.060424,7.633022],[45.060334,7.632946],[45.060048,7.632912],[45.059797,7.632909],[45.059542,7.632907],[45.059286,7.632944],[45.059132,7.633154],[45.059114,7.63349],[45.059284,7.633761],[45.059354,7.633792],[45.05942,7.633802],[45.059498,7.633803],[45.059596,7.633804],[45.059678,7.633804],[45.059745,7.633805],[45.05984,7.633806],[45.059925,7.633807],[45.06,7.633808],[45.060078,7.633808],[45.06017,7.633809],[45.06033,7.633779],[45.06051,7.63353],[45.060494,7.633146],[45.060303,7.63293],[45.060024,7.632911],[45.059741,7.632909],[45.059492,7.632906],[45.059375,7.632909],[45.0593,7.632937],[45.059234,7.632987],[45.059186,7.633046],[45.059144,7.633124],[45.059114,7.633217],[45.0591,7.633325],[45.059106,7.633447],[45.059131,7.633549],[45.059181,7.633655],[45.059246,7.633732],[45.059346,7.63379],[45.059594,7.633804],[45.059872,7.633806],[45.060109,7.633809],[45.06036,7.63376],[45.060513,7.633518],[45.060505,7.633176],[45.060335,7.632946],[45.060285,7.632925]],
    }
  },
  { date: '18 MAG', title: 'MTB Pianura 19.2km · 65\'', kind: 'bike', dur: 65, load: 'Z1-Z2', rpe: 3, note: '19.180km · 65\'02" · 17.7km/h · HR 96/114 · 502cal · 08:57',
    details: {
      summary: 'MTB in pianura — bassa intensità 90rpm come da programma Gabriele',
      metrics: [
        { k: 'DISTANZA', v: '19.180km' },
        { k: 'TEMPO', v: '65\'02"' },
        { k: 'VELOCITÀ', v: '17.7 km/h' },
        { k: 'HR', v: '96/114 bpm' },
        { k: 'CALORIE', v: '502 kcal' },
      ],
      gps: [[45.056738,7.67818],[45.056572,7.678705],[45.055998,7.680675],[45.055768,7.681362],[45.05575,7.681432],[45.055419,7.682534],[45.054889,7.684185],[45.054989,7.684456],[45.054828,7.684879],[45.055594,7.685442],[45.056353,7.685984],[45.057363,7.686733],[45.058142,7.687299],[45.058777,7.687752],[45.059211,7.688121],[45.059116,7.688675],[45.058548,7.690245],[45.058333,7.69092],[45.058334,7.690921],[45.058598,7.691026],[45.059571,7.69181],[45.060456,7.692595],[45.060884,7.69313],[45.061782,7.694038],[45.062806,7.695196],[45.063661,7.696306],[45.064,7.696815],[45.064757,7.69772],[45.065319,7.698499],[45.065645,7.699037],[45.065737,7.699194],[45.066457,7.700648],[45.066976,7.701848],[45.067647,7.703684],[45.068056,7.705035],[45.06849,7.706433],[45.068728,7.707291],[45.06874,7.707733],[45.06866,7.707812],[45.06866,7.707812],[45.068678,7.707811],[45.0688,7.708192],[45.06907,7.709011],[45.069347,7.710421],[45.069586,7.71218],[45.069861,7.713787],[45.07014,7.715327],[45.070392,7.716909],[45.070704,7.718795],[45.070988,7.720361],[45.071217,7.721476],[45.071509,7.72298],[45.071983,7.724365],[45.072778,7.725384],[45.073574,7.726202],[45.074378,7.726808],[45.075062,7.727239],[45.075492,7.727357],[45.076273,7.726582],[45.07742,7.725489],[45.07768,7.724552],[45.077263,7.723236],[45.077065,7.72205],[45.076722,7.720741],[45.076469,7.71984],[45.076146,7.718953],[45.075917,7.717916],[45.076248,7.717767],[45.076248,7.717767],[45.076714,7.718712],[45.077311,7.7206],[45.077854,7.722757],[45.078255,7.723913],[45.07884,7.724438],[45.079757,7.723629],[45.080701,7.722807],[45.082122,7.721568],[45.08336,7.720474],[45.084789,7.719628],[45.085925,7.719043],[45.087126,7.718685],[45.088225,7.718661],[45.08985,7.719004],[45.090927,7.719372],[45.091934,7.719756],[45.093495,7.720326],[45.094135,7.721376],[45.094942,7.72284],[45.095651,7.722585],[45.096389,7.722007],[45.096975,7.721594],[45.097407,7.721179],[45.097694,7.720896],[45.09863,7.722118],[45.09844,7.722811],[45.09742,7.724291],[45.096372,7.725661],[45.095935,7.726894],[45.095241,7.728685],[45.094638,7.730607],[45.094393,7.731649],[45.094385,7.73215],[45.094453,7.732554],[45.094813,7.732541],[45.095255,7.732807],[45.095771,7.732582],[45.096042,7.731518],[45.095256,7.730583],[45.09429,7.73001],[45.092617,7.728962],[45.091567,7.728236],[45.091828,7.728104],[45.092,7.728286],[45.092264,7.728513],[45.092728,7.728142],[45.093063,7.725526],[45.092801,7.723947],[45.092444,7.723135],[45.091719,7.722165],[45.091195,7.722291],[45.090538,7.723315],[45.089781,7.724457],[45.089388,7.724898],[45.089075,7.724697],[45.088202,7.723699],[45.087736,7.723122],[45.08709,7.722873],[45.085839,7.722809],[45.084574,7.723594],[45.083296,7.724402],[45.082318,7.724722],[45.081646,7.724479],[45.080731,7.725135],[45.080184,7.72531],[45.079388,7.726007],[45.078572,7.726725],[45.07779,7.727582],[45.076975,7.728468],[45.076444,7.72874],[45.075765,7.728832],[45.07501,7.728855],[45.074032,7.728625],[45.073193,7.72807],[45.072375,7.727396],[45.071901,7.726702],[45.071273,7.725657],[45.070529,7.724508],[45.070097,7.723111],[45.069879,7.722234],[45.0696,7.720781],[45.069495,7.719933],[45.069295,7.718226],[45.069062,7.716455],[45.068797,7.714233],[45.068626,7.712796],[45.068335,7.711077],[45.068074,7.709861],[45.067901,7.708858],[45.067607,7.707782],[45.067316,7.706654],[45.067,7.705252],[45.066546,7.703924],[45.06605,7.702731],[45.065481,7.701452],[45.065015,7.700787],[45.064581,7.700428],[45.064224,7.700056],[45.063796,7.6996],[45.063238,7.698762],[45.06302,7.698349],[45.063001,7.698306],[45.062297,7.697726],[45.061457,7.696862],[45.06072,7.696091],[45.060121,7.695541],[45.059559,7.694983],[45.058894,7.69436],[45.058204,7.693696],[45.057943,7.693192],[45.057917,7.69266],[45.058238,7.691737],[45.05846,7.69108],[45.05846,7.69108],[45.05846,7.69108],[45.05823,7.690762],[45.057812,7.689637],[45.056942,7.688992],[45.056633,7.688121],[45.056674,7.686985],[45.056153,7.686492],[45.055146,7.685678],[45.054877,7.684769],[45.055424,7.683007],[45.055732,7.681973],[45.056124,7.680724],[45.056448,7.679765],[45.056899,7.678324],[45.057185,7.678321],[45.057989,7.678645],[45.058726,7.678984],[45.058863,7.67922],[45.058873,7.67926],[45.05891,7.679302]],
    }
  },
  { date: '17 MAG', title: 'Progressivo 16\'+8\'+4\' · 8.7km', kind: 'run', dur: 54, load: 'Z2-Z4', rpe: 6, note: '8.739km · 54\'05" · Tapis · 16\' 5:20 + 8\' 5:11 + 4\' 5:02/km · HR 125/148 · cad 86 · 738cal · 14:32',
    details: {
      summary: 'Ripetute progressivo tapis — 16\'+8\'+4\' a ritmo crescente con WU e CD',
      metrics: [
        { k: 'DISTANZA', v: '8.739km' },
        { k: 'TEMPO', v: '54\'05"' },
        { k: 'HR', v: '125/148 bpm' },
        { k: 'CADENZA', v: '86 spm' },
        { k: 'CALORIE', v: '738 kcal' },
      ],
      table: {
        headers: ['', 'DIST', 'TEMPO', 'PACE', 'HR AVG', 'HR MAX', 'CAD'],
        rows: [
          ['WU', '2.017km', '16\'01"', '7:56/km', '106', '113', '84'],
          ['16\'', '2.992km', '16\'00"', '5:20/km', '133', '143', '86'],
          ['8\'', '1.542km', '8\'00"', '5:11/km', '138', '143', '87'],
          ['4\'', '797m', '4\'01"', '5:02/km', '144', '148', '87'],
          ['CD', '1.391km', '10\'04"', '7:14/km', '123', '147', '85'],
        ],
        highlight: 3,
      },
    }
  },
  { date: '16 MAG', title: 'Kayak Z2 4.8km · 53\'', kind: 'row', dur: 53, load: 'Z2', rpe: 3, note: '4.795km · 52\'43" · HR 100/140 · 423cal · sost. Row Z2 · Po Torino · 13:52',
    details: {
      summary: 'Kayak sul Po a Torino — sostitutivo del Row Z2 50\' deload',
      metrics: [
        { k: 'DISTANZA', v: '4.795km' },
        { k: 'TEMPO', v: '52\'43"' },
        { k: 'HR', v: '100/140 bpm' },
        { k: 'CALORIE', v: '423 kcal' },
      ],
      gps: [[45.060702,7.694598],[45.060877,7.694791],[45.060954,7.694872],[45.06106,7.694974],[45.06114,7.695067],[45.061321,7.695251],[45.061429,7.695326],[45.061627,7.695495],[45.061835,7.695517],[45.06203,7.695357],[45.062017,7.695209],[45.061819,7.69509],[45.061699,7.694844],[45.061528,7.694706],[45.061426,7.694649],[45.061311,7.694613],[45.061204,7.694437],[45.061081,7.694333],[45.06098,7.694172],[45.060865,7.694038],[45.060719,7.693939],[45.060634,7.69374],[45.060529,7.6936],[45.06037,7.693516],[45.060332,7.693457],[45.06027,7.693382],[45.060082,7.693311],[45.059963,7.693122],[45.059852,7.692944],[45.05978,7.692935],[45.059611,7.692825],[45.059449,7.692698],[45.059266,7.692609],[45.059,7.692383],[45.058796,7.692307],[45.058713,7.692207],[45.058652,7.692026],[45.058581,7.69188],[45.058508,7.691839],[45.058342,7.691711],[45.058144,7.691631],[45.057954,7.691421],[45.057682,7.691266],[45.057569,7.691174],[45.057388,7.691014],[45.057289,7.69094],[45.05713,7.690787],[45.056944,7.690671],[45.056744,7.690522],[45.056536,7.69037],[45.056456,7.690327],[45.056363,7.690203],[45.056267,7.690007],[45.056067,7.689881],[45.055934,7.689803],[45.055828,7.689649],[45.055697,7.689569],[45.055623,7.689516],[45.055509,7.689436],[45.05541,7.689415],[45.055205,7.689272],[45.055116,7.689185],[45.055055,7.689135],[45.05477,7.68896],[45.054601,7.688821],[45.054475,7.688728],[45.054388,7.688637],[45.054406,7.688382],[45.054415,7.688168],[45.054322,7.688137],[45.05424,7.688072],[45.054176,7.688039],[45.054061,7.688035],[45.054014,7.687976],[45.053958,7.687943],[45.053827,7.687922],[45.05373,7.687845],[45.053646,7.68783],[45.053509,7.687811],[45.05341,7.68777],[45.05334,7.687719],[45.053249,7.687724],[45.053109,7.687669],[45.052924,7.687654],[45.052871,7.687633],[45.052795,7.687509],[45.052673,7.687388],[45.052547,7.687382],[45.052395,7.687451],[45.052228,7.687343],[45.052209,7.687265],[45.052151,7.687119],[45.052022,7.687089],[45.051864,7.687123],[45.051765,7.68707],[45.051668,7.686956],[45.051573,7.686998],[45.051442,7.687004],[45.051351,7.686921],[45.051229,7.68687],[45.051093,7.686897],[45.050966,7.686873],[45.050857,7.686871],[45.050722,7.686785],[45.050612,7.686711],[45.050553,7.686725],[45.05038,7.686735],[45.05026,7.68664],[45.050174,7.686665],[45.05004,7.686615],[45.049937,7.686473],[45.049897,7.68639],[45.04969,7.686341],[45.049514,7.686258],[45.04943,7.686249],[45.049178,7.686155],[45.04903,7.686135],[45.048939,7.686123],[45.048794,7.686059],[45.048538,7.686088],[45.0484,7.686076],[45.048252,7.685851],[45.048078,7.685828],[45.047907,7.685702],[45.047679,7.685699],[45.047566,7.68577],[45.047479,7.685768],[45.047429,7.68573],[45.04728,7.685666],[45.047225,7.685675],[45.047183,7.685679],[45.046995,7.685658],[45.046778,7.6855],[45.04665,7.685337],[45.046461,7.685283],[45.046212,7.685184],[45.046159,7.685138],[45.04603,7.685033],[45.045955,7.684948],[45.04585,7.684861],[45.045822,7.684848],[45.045793,7.68484],[45.045648,7.68476],[45.04552,7.68465],[45.04535,7.684576],[45.045256,7.684567],[45.045107,7.684375],[45.045026,7.684296],[45.044933,7.684245],[45.044738,7.684138],[45.044596,7.684078],[45.044487,7.683826],[45.044399,7.683648],[45.044258,7.683395],[45.044198,7.683325],[45.044131,7.683162],[45.044065,7.683028],[45.043993,7.682837],[45.043912,7.682562],[45.043821,7.682312],[45.043742,7.682063],[45.043771,7.681926],[45.043586,7.682173],[45.04352,7.682491],[45.043636,7.683],[45.043742,7.683486],[45.043979,7.68395],[45.044291,7.684503],[45.044477,7.684729],[45.044667,7.684912],[45.044893,7.685154],[45.045149,7.685396],[45.04558,7.685651],[45.045889,7.685674],[45.04608,7.685758],[45.04634,7.685836],[45.046523,7.685887],[45.046695,7.685965],[45.046859,7.686049],[45.047235,7.686237],[45.047608,7.68636],[45.048161,7.686464],[45.048506,7.686517],[45.048946,7.686607],[45.049308,7.686697],[45.04959,7.686792],[45.04986,7.686948],[45.050226,7.687127],[45.050589,7.687276],[45.050783,7.687333],[45.051113,7.687442],[45.051385,7.68757],[45.051707,7.68772],[45.051834,7.687773],[45.052188,7.687852],[45.05254,7.688057],[45.052842,7.688225],[45.053058,7.688319],[45.053317,7.688465],[45.053429,7.688577],[45.053529,7.688646],[45.053696,7.688747],[45.053908,7.68882],[45.054102,7.688948],[45.054328,7.689154],[45.054495,7.689251],[45.054688,7.689423],[45.054841,7.689577],[45.055113,7.689705],[45.055292,7.689973],[45.055526,7.690065],[45.055732,7.690385],[45.055854,7.690457],[45.056063,7.690784],[45.056216,7.690892],[45.056419,7.691148],[45.056604,7.691352],[45.056877,7.691558],[45.057083,7.69173],[45.057358,7.691953],[45.057545,7.692088],[45.057823,7.692337],[45.057959,7.692523],[45.058248,7.692678],[45.058534,7.692946],[45.058921,7.693306],[45.059066,7.693439],[45.059243,7.693615],[45.059309,7.693704],[45.059342,7.693758],[45.059335,7.693758],[45.059329,7.693755],[45.059327,7.693754],[45.059305,7.693746]],
    }
  },
  { date: '16 MAG', title: 'Lungo Precollina 10.8km', kind: 'run', dur: 78, load: 'Z2', rpe: 5, note: '10.789km · 77\'43" · 7:12/km · HR 123/141 · cad 86 · D+ 182m · 1032cal · 07:18',
    details: {
      summary: 'Lungo collinare precollina Torino — 10.8km con 182m dislivello positivo, 227-341m altitudine',
      metrics: [
        { k: 'DISTANZA', v: '10.789km' },
        { k: 'TEMPO', v: '77\'43"' },
        { k: 'PACE AVG', v: '7:12/km' },
        { k: 'PACE TIMER', v: '6:45/km' },
        { k: 'HR', v: '123/141 bpm' },
        { k: 'CADENZA', v: '86 spm' },
        { k: 'D+/D-', v: '182/187m' },
        { k: 'ELEVAZIONE', v: '227-341m' },
        { k: 'CALORIE', v: '1032 kcal' },
      ],
      gps: [[45.056294,7.67945],[45.056039,7.679917],[45.055839,7.680565],[45.05567,7.681106],[45.055668,7.681461],[45.054894,7.684682],[45.054796,7.685324],[45.055144,7.685791],[45.055576,7.686169],[45.055996,7.686499],[45.056439,7.686839],[45.056697,7.687376],[45.056598,7.688057],[45.056721,7.688703],[45.057027,7.689225],[45.057429,7.689561],[45.057705,7.689683],[45.057925,7.689883],[45.058129,7.690233],[45.058178,7.690997],[45.058064,7.691649],[45.05783,7.692286],[45.057548,7.692804],[45.057349,7.69337],[45.057103,7.693879],[45.056994,7.694413],[45.056785,7.694936],[45.056588,7.695466],[45.056386,7.695811],[45.05604,7.69611],[45.055638,7.696198],[45.0553,7.696208],[45.054953,7.69596],[45.054716,7.695506],[45.054396,7.695026],[45.054148,7.694635],[45.053925,7.694169],[45.05386,7.693604],[45.053472,7.6932],[45.053171,7.692831],[45.052837,7.692526],[45.052505,7.692216],[45.05219,7.691935],[45.051776,7.692029],[45.051393,7.692105],[45.05103,7.691801],[45.050747,7.691385],[45.050413,7.691035],[45.05012,7.6907],[45.049864,7.690457],[45.049559,7.690163],[45.049186,7.690314],[45.048767,7.690227],[45.048376,7.690076],[45.048004,7.690051],[45.047753,7.690325],[45.047741,7.690673],[45.048017,7.690935],[45.048292,7.691205],[45.048125,7.691638],[45.047958,7.692032],[45.048009,7.692455],[45.04808,7.692869],[45.048035,7.693288],[45.047841,7.693722],[45.047714,7.694229],[45.047818,7.694415],[45.048062,7.693822],[45.048322,7.693477],[45.048782,7.693427],[45.048942,7.693975],[45.049162,7.69454],[45.049704,7.694658],[45.050244,7.694661],[45.050773,7.694728],[45.051299,7.694785],[45.051644,7.695418],[45.051915,7.696023],[45.052113,7.696765],[45.051605,7.697197],[45.051176,7.69767],[45.050624,7.697419],[45.05015,7.697865],[45.050008,7.698526],[45.050286,7.699142],[45.05031,7.699931],[45.050355,7.699923],[45.050527,7.699729],[45.050815,7.699116],[45.051222,7.69867],[45.051718,7.698852],[45.052207,7.698796],[45.052683,7.698477],[45.052928,7.697894],[45.053347,7.697549],[45.053883,7.697213],[45.054185,7.696625],[45.054435,7.696013],[45.05476,7.695703],[45.055037,7.69615],[45.055239,7.696579],[45.055449,7.696742],[45.055743,7.697169],[45.05605,7.697554],[45.056388,7.697875],[45.056756,7.698153],[45.057116,7.698332],[45.057529,7.698558],[45.057968,7.698652],[45.058393,7.698671],[45.058861,7.698819],[45.059113,7.699329],[45.059298,7.699913],[45.059435,7.70061],[45.059425,7.701305],[45.059345,7.702],[45.059281,7.702704],[45.059408,7.703342],[45.059481,7.704031],[45.05944,7.704742],[45.059335,7.705397],[45.059672,7.705737],[45.059826,7.706225],[45.059965,7.706819],[45.060256,7.70718],[45.060614,7.707477],[45.060812,7.708029],[45.060758,7.70855],[45.060651,7.709141],[45.061031,7.709488],[45.061354,7.709878],[45.06169,7.710508],[45.061987,7.711081],[45.062384,7.711557],[45.062551,7.712191],[45.06283,7.712795],[45.063036,7.713398],[45.062979,7.714117],[45.063533,7.714244],[45.063807,7.713623],[45.064023,7.712972],[45.063963,7.71228],[45.063746,7.711637],[45.063539,7.71105],[45.063274,7.710466],[45.062996,7.709905],[45.062734,7.709341],[45.062437,7.708749],[45.062099,7.708192],[45.061827,7.707585],[45.061543,7.707028],[45.061252,7.706513],[45.060948,7.705982],[45.06069,7.705583],[45.0604,7.705374],[45.060023,7.705342],[45.059825,7.704992],[45.0601,7.704472],[45.060313,7.703807],[45.060541,7.703274],[45.060857,7.702655],[45.061174,7.702064],[45.061486,7.701505],[45.061802,7.700902],[45.062083,7.700337],[45.062343,7.69997],[45.06269,7.699425],[45.062944,7.698961],[45.063059,7.69842],[45.063292,7.697886],[45.063615,7.697368],[45.063946,7.696828],[45.063668,7.696298],[45.063297,7.695793],[45.06292,7.695265],[45.06255,7.694815],[45.062148,7.694386],[45.061757,7.693965],[45.061337,7.693542],[45.060907,7.693075],[45.060486,7.692712],[45.06005,7.692254],[45.059685,7.691844],[45.059211,7.691465],[45.05873,7.691097],[45.05835,7.690925],[45.058168,7.690281],[45.057816,7.689663],[45.057333,7.689391],[45.056909,7.688966],[45.056617,7.688367],[45.056697,7.687662],[45.056639,7.686907],[45.05618,7.686473],[45.055719,7.686114],[45.055233,7.685743],[45.05482,7.685299],[45.054906,7.684774],[45.055043,7.684273],[45.055266,7.683575],[45.055482,7.682877],[45.055725,7.682214],[45.055875,7.681505],[45.056132,7.680885],[45.056348,7.680158],[45.056565,7.679458],[45.056744,7.678794],[45.056994,7.678236],[45.057474,7.67852],[45.057741,7.678584]],
    }
  },
  { date: '14 MAG', title: 'Ruffini 4×5\' · 4.8km', kind: 'run', dur: 29, load: 'Z3-Z4', rpe: 7, note: '4.810km · 29\'05" · 4×5\' r.3\' · avg 4:34/km work · HR 130/167 · cad 93 · 409cal · 13:36',
    details: {
      summary: 'Ruffini 4×5\' r.3\' jog — piramide 5:30/5:00/tuono/5:00/5:30 · progressione 3:46→3:25/km al centro',
      metrics: [
        { l: 'DISTANZA', v: '4.810km' },
        { l: 'TEMPO', v: '29\'05"' },
        { l: 'R1', v: '1100m · 4:33/km · HR 136/154' },
        { l: 'R2', v: '1060m · 4:42/km · HR 138/162' },
        { l: 'R3', v: '1100m · 4:32/km · HR 141/164' },
        { l: 'R4', v: '1130m · 4:28/km · HR 145/167' },
        { l: 'CADENZA', v: '93 spm (work)' },
        { l: 'HR AVG/MAX', v: '130/167 bpm' },
        { l: 'CALORIE', v: '409 kcal' },
      ],
      table: {
        headers: ['', 'MIN 1 (5:30)', 'MIN 2 (5:00)', 'MIN 3 (TUONO)', 'MIN 4 (5:00)', 'MIN 5 (5:30)'],
        highlight: 3,
        rows: [
          ['R1', '4:47', '4:40', '3:46', '4:28', '5:15'],
          ['R2', '4:57', '4:46', '3:34', '5:03', '5:36'],
          ['R3', '5:07', '4:28', '3:30', '4:46', '5:17'],
          ['R4', '4:44', '4:30', '3:25', '4:41', '5:30'],
        ]
      },
      gps: [[45.059444,7.632853],[45.059202,7.633024],[45.059099,7.633337],[45.059206,7.633691],[45.059437,7.633802],[45.059696,7.633805],[45.059921,7.633807],[45.060188,7.633809],[45.060405,7.63372],[45.060531,7.633419],[45.060466,7.633087],[45.060238,7.632915],[45.059997,7.632911],[45.059738,7.632909],[45.059473,7.632906],[45.059225,7.632996],[45.059099,7.633367],[45.059253,7.633737],[45.05955,7.633803],[45.059883,7.633806],[45.060207,7.63381],[45.060479,7.633613],[45.060502,7.633166],[45.060282,7.632924],[45.059995,7.632911],[45.059718,7.632908],[45.059457,7.632906],[45.059223,7.632999],[45.059102,7.633289],[45.059171,7.633639],[45.059415,7.633802],[45.059638,7.633804],[45.059867,7.633806],[45.060122,7.633809],[45.060331,7.633778],[45.060484,7.633603],[45.060526,7.63327],[45.060398,7.632994],[45.060214,7.632913],[45.060134,7.632912],[45.060044,7.632911],[45.059953,7.632911],[45.059861,7.63291],[45.05976,7.632909],[45.059657,7.632908],[45.059538,7.632907],[45.059537,7.632907],[45.059512,7.632906],[45.059511,7.632906],[45.059557,7.632907],[45.059646,7.632908],[45.059587,7.632907],[45.059528,7.632907],[45.05945,7.632906],[45.059491,7.632906],[45.059492,7.632906],[45.059454,7.632906],[45.059467,7.632906],[45.05946,7.632906],[45.059461,7.632906],[45.05945,7.632906],[45.059197,7.633031],[45.059099,7.633347],[45.059193,7.633671],[45.059372,7.633797],[45.059611,7.633804],[45.059844,7.633806],[45.060062,7.633808],[45.060317,7.633786],[45.060489,7.63359],[45.060518,7.633224],[45.060357,7.63296],[45.060103,7.632912],[45.059841,7.63291],[45.059598,7.632907],[45.059348,7.632917],[45.059138,7.633139],[45.059139,7.63357],[45.05943,7.633802],[45.059766,7.633805],[45.060141,7.633809],[45.060461,7.633647],[45.060508,7.633186],[45.060318,7.632937],[45.060071,7.632912],[45.059823,7.632909],[45.05959,7.632907],[45.059366,7.632911],[45.059176,7.633061],[45.0591,7.633373],[45.0592,7.633681],[45.059363,7.633795],[45.059579,7.633803],[45.059789,7.633805],[45.060001,7.633808],[45.060221,7.633809],[45.060419,7.633706],[45.06053,7.633432],[45.060509,7.633191],[45.06047,7.633093],[45.0604,7.632997],[45.060318,7.632937],[45.060218,7.632913],[45.060126,7.632912],[45.060023,7.632911],[45.059931,7.63291],[45.059833,7.632909],[45.059742,7.632909],[45.059645,7.632908],[45.059565,7.632907],[45.059485,7.632906],[45.059481,7.632906],[45.059488,7.632906],[45.059468,7.632906],[45.059474,7.632906],[45.059485,7.632906],[45.059452,7.632906],[45.059472,7.632906],[45.059476,7.632906],[45.059461,7.632906],[45.05943,7.632906],[45.059188,7.633043],[45.059101,7.633302],[45.059165,7.633627],[45.059351,7.633791],[45.059576,7.633803],[45.05981,7.633806],[45.060043,7.633808],[45.060257,7.633806],[45.060487,7.633595],[45.060516,7.633217],[45.060338,7.632948],[45.060059,7.632912],[45.059782,7.632909],[45.059513,7.632906],[45.059268,7.632958],[45.059101,7.633303],[45.059234,7.63372],[45.059568,7.633803],[45.059913,7.633807],[45.060286,7.633798],[45.060519,7.633494],[45.060455,7.633066],[45.060149,7.632912],[45.059901,7.63291],[45.059639,7.632908],[45.059395,7.632908],[45.059174,7.633063],[45.059099,7.633362],[45.059224,7.633709],[45.059428,7.633802],[45.059651,7.633804],[45.059869,7.633806],[45.060105,7.633809],[45.060312,7.633788],[45.060483,7.633603],[45.06053,7.633295],[45.060393,7.632989],[45.060259,7.632918],[45.060146,7.632912],[45.059465,7.632906],[45.059472,7.632906],[45.059465,7.632906],[45.059453,7.632906],[45.059465,7.632906],[45.059475,7.632906],[45.059442,7.632906],[45.059448,7.632906],[45.059439,7.632906],[45.059189,7.633041],[45.059099,7.633365],[45.059225,7.633711],[45.059421,7.633802],[45.059694,7.633805],[45.059944,7.633807],[45.060177,7.633809],[45.060411,7.633715],[45.060531,7.633416],[45.06045,7.63306],[45.060159,7.632913],[45.059904,7.63291],[45.059625,7.632907],[45.059355,7.632915],[45.059178,7.633057],[45.059112,7.63348],[45.059347,7.63379],[45.059724,7.633805],[45.060105,7.633809],[45.060398,7.633728],[45.060526,7.63327],[45.060282,7.632924],[45.059945,7.632911],[45.059698,7.632908],[45.059419,7.632905],[45.059221,7.633001],[45.059101,7.63331],[45.059165,7.633626],[45.059373,7.633797],[45.059627,7.633804],[45.059841,7.633806],[45.060068,7.633808],[45.060289,7.633797],[45.06045,7.633665],[45.060532,7.633401],[45.060478,7.633108],[45.06027,7.63292],[45.060057,7.632912],[45.059972,7.632911]],
    }
  },
  { date: '14 MAG', title: 'BSQ + Push Press · MAV', kind: 'strength', dur: 47, load: 'HEAVY', rpe: 7, note: '47\' · BSQ MAV top 1@100kg · PP 3×3@50kg · HR 72/141 · 288cal · 06:44',
    details: {
      summary: 'Back Squat + Push Press — MAV ramping',
      metrics: [
        { l: 'BSQ', v: '3@30 → 3@40 → 2@60 → 1@60 → 1@90 → 3@87.5 → 2@92.5 → 1@97.5 → 3@90 → 2@95 → 1@100kg' },
        { l: 'BSQ MAV TOP', v: '1 × 100kg' },
        { l: 'PUSH PRESS', v: '3×3 @50kg' },
        { l: 'HR AVG/MAX', v: '72/141 bpm' },
        { l: 'CALORIE', v: '288 kcal' },
      ],
    }
  },
  { date: '13 MAG', title: 'CR #2 · Push/BBJ/BSU + 6×2km bike', kind: 'hyrox', dur: 44, load: 'HEAVY', rpe: 7, note: '44\'16" · Bike 2000m ×6 · Push 208kg · BBJ 40m · Box Step Up 2×12kg · HR 120/148 · 555cal · 13:44',
    details: {
      summary: 'CR #2 modificata — Bike 2000m invece di Run 1000m, Box Step Up invece di Lunges',
      metrics: [
        { l: 'TEMPO TOTALE', v: '44\'16"' },
        { l: 'STAZIONE 1-2', v: 'Sled Push 25m @208kg — easy' },
        { l: 'STAZIONE 3-4', v: 'BBJ 40m' },
        { l: 'STAZIONE 5-6', v: 'Box Step Up 50m @2×12kg (sost. Lunges)' },
        { l: 'BIKE', v: '6×2000m Assault Bike (sost. Run 1000m)' },
        { l: 'HR AVG/MAX', v: '120/148 bpm' },
        { l: 'CALORIE', v: '555 kcal' },
      ],
    }
  },
  { date: '13 MAG', title: 'Assault Bike VO2max Rønnestad 2×10×30"/15"', kind: 'bike', dur: 20, load: 'Z5', rpe: 8, note: '8841.9m · 19\'49" · R1 488W R2 470W · max 622W · HR 134/161 · 297cal · 13:04',
    details: {
      summary: 'Assault Bike Rønnestad 30/15 — 2 Rounds × 10 reps (30" sprint / 15" rec attivo)',
      metrics: [
        { l: 'ROUND 1', v: '4473.1m · 7:15 · 113.4cal' },
        { l: 'R1 WATT AVG/MAX', v: '488W / 622W' },
        { l: 'R1 SPEED/RPM', v: '44.6km/h avg · 72rpm avg' },
        { l: 'R1 SPEED/RPM MAX', v: '49.3km/h · 79rpm max' },
        { l: 'R1 HR AVG/MAX', v: '140/156 bpm' },
        { l: 'REST', v: '4\'30" · HR avg 101 · max 125' },
        { l: 'ROUND 2', v: '4368.8m · 7:15 · 109.6cal' },
        { l: 'R2 WATT AVG/MAX', v: '470W / 622W' },
        { l: 'R2 SPEED/RPM', v: '43.7km/h avg · 70rpm avg' },
        { l: 'R2 SPEED/RPM MAX', v: '48.7km/h · 79rpm max' },
        { l: 'R2 HR AVG/MAX', v: '148/161 bpm' },
        { l: 'TOTALE', v: '8841.9m · 297cal · 19\'49"' },
      ],
    }
  },
  { date: '13 MAG', title: 'Easy 10km · 60\'', kind: 'run', dur: 60, load: 'Z2', rpe: 4, note: '10.092km · 59\'47" · 5:49/km · HR 126/139 · 90spm · 913cal · 08:05',
    details: {
      summary: 'Easy 10km — WU 2km + 8km @5:33/km',
      metrics: [
        { l: 'DISTANZA', v: '10.092km' },
        { l: 'TEMPO', v: '59\'47"' },
        { l: 'PACE AVG', v: '5:49/km' },
        { l: 'WU 2KM', v: '6:47/km' },
        { l: '8KM MAIN', v: '5:33/km (target 5:40)' },
        { l: 'HR AVG/MAX', v: '126/139 bpm' },
        { l: 'CADENZA', v: '90 spm' },
        { l: 'CALORIE', v: '913 kcal' },
      ],
      gps: [[45.059725,7.670251],[45.059445,7.670031],[45.05913,7.669799],[45.058784,7.669578],[45.058453,7.669379],[45.058124,7.669116],[45.057804,7.668901],[45.057557,7.668477],[45.057184,7.668232],[45.056859,7.668185],[45.056544,7.66796],[45.05623,7.667746],[45.055887,7.667484],[45.055557,7.667241],[45.055254,7.666987],[45.054955,7.666634],[45.054617,7.666368],[45.054316,7.666042],[45.054017,7.665737],[45.053738,7.665387],[45.053425,7.665042],[45.053166,7.66478],[45.052883,7.664448],[45.0526,7.664104],[45.052311,7.663749],[45.05207,7.663371],[45.051841,7.663107],[45.051663,7.662955],[45.051336,7.662713],[45.051041,7.662354],[45.050737,7.662037],[45.05047,7.661759],[45.050213,7.66135],[45.049891,7.661093],[45.049599,7.66079],[45.0493,7.660394],[45.049046,7.660103],[45.049108,7.659791],[45.049263,7.659321],[45.04887,7.659173],[45.048518,7.658888],[45.04821,7.658571],[45.048133,7.658192],[45.048308,7.657694],[45.04851,7.657199],[45.048677,7.656696],[45.048851,7.656157],[45.048993,7.655656],[45.049173,7.655113],[45.049365,7.6546],[45.049538,7.654064],[45.049104,7.653691],[45.048694,7.653379],[45.048289,7.653091],[45.04789,7.652815],[45.047472,7.6525],[45.047064,7.65222],[45.04666,7.651951],[45.046277,7.651635],[45.045862,7.65138],[45.04547,7.651111],[45.045062,7.650806],[45.04468,7.650517],[45.044261,7.650219],[45.043847,7.64992],[45.043425,7.649976],[45.04322,7.650568],[45.043024,7.651135],[45.042867,7.651734],[45.042696,7.652303],[45.042525,7.652896],[45.042338,7.653449],[45.042164,7.654037],[45.042346,7.654502],[45.042767,7.654799],[45.043157,7.65506],[45.043558,7.655356],[45.043961,7.655608],[45.04434,7.655886],[45.04476,7.656192],[45.045181,7.65645],[45.045593,7.656731],[45.046,7.657047],[45.046426,7.657329],[45.046845,7.657624],[45.047247,7.657878],[45.047646,7.658184],[45.048061,7.65835],[45.04828,7.657774],[45.048491,7.657188],[45.048656,7.656613],[45.048865,7.656057],[45.049102,7.655454],[45.049269,7.654884],[45.049458,7.654287],[45.049347,7.65384],[45.04891,7.653525],[45.048518,7.653253],[45.048097,7.652964],[45.047711,7.65267],[45.047297,7.652378],[45.046857,7.652066],[45.046441,7.651778],[45.046024,7.65148],[45.045622,7.651187],[45.045211,7.65089],[45.044809,7.6506],[45.0444,7.650262],[45.04397,7.649978],[45.043499,7.649881],[45.043272,7.650443],[45.043082,7.65105],[45.042941,7.651637],[45.042784,7.652208],[45.042602,7.652806],[45.042398,7.653369],[45.042185,7.653957],[45.042286,7.654457],[45.042707,7.654767],[45.043126,7.655044],[45.043529,7.655324],[45.043964,7.655625],[45.044385,7.655933],[45.044798,7.656202],[45.0452,7.656489],[45.045627,7.656784],[45.046047,7.65708],[45.046467,7.657357],[45.046872,7.657649],[45.047281,7.657947],[45.047715,7.65823],[45.048152,7.658157],[45.048351,7.657606],[45.048553,7.657023],[45.048763,7.656444],[45.048946,7.655876],[45.049162,7.655292],[45.04934,7.65469],[45.049559,7.65411],[45.04916,7.653709],[45.048737,7.653416],[45.048317,7.653109],[45.04793,7.652831],[45.047543,7.652547],[45.047151,7.652289],[45.046745,7.651992],[45.046334,7.65171],[45.045904,7.651376],[45.045507,7.651134],[45.045098,7.650808],[45.044688,7.650529],[45.044297,7.650223],[45.04385,7.64992],[45.043411,7.650007],[45.043208,7.650605],[45.043029,7.65119],[45.042883,7.651775],[45.042723,7.652332],[45.042544,7.652894],[45.04235,7.653491],[45.042176,7.654108],[45.042395,7.654556],[45.042813,7.654827],[45.043222,7.655107],[45.043617,7.655407],[45.044034,7.655688],[45.044433,7.655955],[45.044854,7.656248],[45.045255,7.656502],[45.045677,7.656799],[45.046091,7.657078],[45.0465,7.65738],[45.04692,7.657679],[45.047326,7.657961],[45.047762,7.658227],[45.048156,7.658105],[45.048364,7.657559],[45.048573,7.656991],[45.048768,7.65642],[45.048956,7.65587],[45.04916,7.655323],[45.049345,7.654705],[45.049523,7.654147],[45.049213,7.653751],[45.0488,7.653444],[45.048383,7.653182],[45.047963,7.652877],[45.047553,7.652572],[45.047121,7.652257],[45.046703,7.651968],[45.046298,7.651685],[45.045911,7.651398],[45.045494,7.651098],[45.04508,7.650804],[45.044657,7.650507],[45.044262,7.650195],[45.043854,7.649936],[45.043413,7.649993],[45.043182,7.650535],[45.042999,7.651115],[45.042814,7.651701],[45.042611,7.652257],[45.042378,7.652855],[45.042191,7.653389],[45.042021,7.653966],[45.041658,7.654094],[45.041358,7.653908],[45.041756,7.65417],[45.04184,7.654155]],
    }
  },
  { date: '12 MAG', title: 'Ski Z2 45\' deload · 10.3km', kind: 'ski', dur: 45, load: 'Z2', rpe: 4, note: '10.347m · 158W · 2:10/500m · 33spm · HR 128/137 · 644cal · 19:31',
    details: {
      summary: 'Ski Z2 45\' deload — alterna 5\' sciata corta / 5\' sciata lunga',
      metrics: [
        { l: 'DISTANZA', v: '10.347m' },
        { l: 'TEMPO', v: '45\'00"' },
        { l: 'POTENZA AVG', v: '158W' },
        { l: 'PACE AVG', v: '2:10/500m' },
        { l: 'SPM', v: '33 (AF 39 / BF 25)' },
        { l: 'HR AVG/MAX', v: '128/137 bpm' },
        { l: 'EF (W/bpm)', v: '1.32 → 1.27' },
        { l: 'DECOUPLING', v: '4.2%' },
        { l: 'CALORIE', v: '644 kcal' },
      ],
    }
  },
  { date: '12 MAG', title: 'CR #1 · Pull/WB/FC + 6×1km', kind: 'hyrox', dur: 49, load: 'Z3-Z4', rpe: 7, note: '49\' · Pull @164kg · WB @9kg · FC @2×24kg · Run 4:30/km tapis · HR 136/160 · 809cal · 14:57',
    details: {
      summary: 'Compromised Run #1 — 2×(Pull+Run) / 2×(WB+Run) / 2×(FC+Run)',
      metrics: [
        { l: 'DURATA', v: '49\'' },
        { l: 'PULL R1/R2', v: '1:51 / 1:52 @164kg' },
        { l: 'WB R1', v: '2:31 @9kg (25-13-12)' },
        { l: 'WB R2', v: '2:54 @9kg (13-12-13-12)' },
        { l: 'FC R1/R2', v: '1:12 / 1:15 @2×24kg' },
        { l: 'RUN AVG', v: '4:30/km tapis (6×1000m)' },
        { l: 'HR RUN', v: '136→142→152→155→146→145' },
        { l: 'HR MAX', v: '160 bpm' },
        { l: 'CALORIE', v: '809 kcal' },
      ],
    }
  },
  { date: '12 MAG', title: 'Run WU Tapis 1km · 9\'', kind: 'run', dur: 9, load: 'Z1', rpe: 1, note: '1.002km · 8:54/km · 99cal · Technogym · 14:28' },
  { date: '11 MAG', title: 'Row LT 8.582m · 32\'', kind: 'row', dur: 32, load: 'Z4', rpe: 8, note: '8.582m · 250W · 1:49.6/500m · 27spm · HR 154/168 · 619cal · 16:49',
    details: {
      summary: 'Row Lactate Threshold — 4 Rounds × 2×(30" sprint + 3\'30" base UT1)',
      metrics: [
        { l: 'DISTANZA', v: '8.582m' },
        { l: 'TEMPO', v: '32\'00"' },
        { l: 'POTENZA AVG', v: '250W' },
        { l: 'PACE AVG', v: '1:49.6/500m' },
        { l: 'SPM', v: '27' },
        { l: 'HR AVG/MAX', v: '154/168 bpm' },
        { l: 'CALORIE', v: '619 kcal' },
        { l: 'SPRINT AVG', v: '324W · 1:42.0/500m (8 rep)' },
        { l: 'BASE AVG', v: '241W · 1:52.2→1:54.4/500m' },
        { l: 'EF BASE', v: '1.69 → 1.45' },
        { l: 'DECOUPLING', v: '13.9%' },
      ],
    }
  },
  { date: '11 MAG', title: 'Row Z1 WU 7\'15"', kind: 'row', dur: 7, load: 'Z1', rpe: 2, note: '1.588m · 136W · 2:17.0/500m · 23spm · HR 107/116 · 16:35' },
  { date: '11 MAG', title: 'Bike Indoor 27.7km · 50\'', kind: 'bike', dur: 50, load: 'Z1-Z2', rpe: 4, note: '27.701km · 223W · 33.2km/h · HR 115/129 · 89rpm · 747cal · Technogym',
    details: {
      summary: 'Bike Easy indoor Technogym — Z1-Z2, sostitutiva run',
      metrics: [
        { l: 'DISTANZA', v: '27.701km' },
        { l: 'TEMPO', v: '50\'00"' },
        { l: 'VELOCITÀ', v: '33.2 km/h' },
        { l: 'POTENZA AVG', v: '223W' },
        { l: 'POTENZA MAX', v: '280W' },
        { l: 'CADENZA AVG', v: '89 rpm' },
        { l: 'HR AVG', v: '115 bpm' },
        { l: 'HR MAX', v: '129 bpm' },
        { l: 'CALORIE', v: '747 kcal' },
        { l: 'EF (W/bpm)', v: '1.93' },
        { l: 'DECOUPLING', v: '9.1%' },
      ],
    }
  },
  { date: '10 MAG', title: 'Ski 30s Sprint 2 · Performance Series', kind: 'ski', dur: 1, load: 'Z5', rpe: 9, note: '178m · 585W · DF 85 · 62spm · HR 144/150 · 17:14',
    details: {
      summary: 'SkiErg Performance Series 30s — Sprint 2, damper alzato per più metri',
      metrics: [
        { l: 'DISTANZA', v: '178m' },
        { l: 'POTENZA AVG', v: '585W' },
        { l: 'DRAG FACTOR', v: '85' },
        { l: 'SPM', v: '62' },
        { l: 'HR AVG/MAX', v: '144/150' },
      ],
    }
  },
  { date: '10 MAG', title: 'Ski 30s Sprint 1 · Performance Series', kind: 'ski', dur: 1, load: 'Z5', rpe: 8, note: '173m · 537W · DF 52 · 64spm · HR 133/143 · 17:05',
    details: {
      summary: 'SkiErg Performance Series 30s — Sprint 1, damper basso',
      metrics: [
        { l: 'DISTANZA', v: '173m' },
        { l: 'POTENZA AVG', v: '537W' },
        { l: 'DRAG FACTOR', v: '52' },
        { l: 'SPM', v: '64' },
        { l: 'HR AVG/MAX', v: '133/143' },
      ],
    }
  },
  { date: '10 MAG', title: 'Ski Z1 WU 2\'35"', kind: 'ski', dur: 3, load: 'Z1', rpe: 2, note: '558m · 131W · 2:18.6/500m · DF 58 · HR 112/114 · 16:58' },
  { date: '10 MAG', title: 'Row 5K TEST', kind: 'row', dur: 18, load: 'Z4-Z5', rpe: 9, note: '5K TEST · 17:52.0 · 284W · 1:47.2/500m · PR (-33s) · 16:08',
    details: {
      summary: 'Test 5K Row — PR 17:52.0 (prev 18:25.0) · -33s · +25W avg · pacing perfetto',
      metrics: [
        { l: 'DISTANZA', v: '5.000m' },
        { l: 'TEMPO', v: '17:52.0' },
        { l: 'PACE AVG', v: '1:47.2/500m' },
        { l: 'POTENZA AVG', v: '284W' },
        { l: 'SPM AVG', v: '26' },
        { l: 'HR AVG', v: '161 bpm' },
        { l: 'HR MAX', v: '168 bpm' },
        { l: 'DRAG FACTOR', v: '92' },
      ],
      blocks: [
        { label: 'KM1', name: '1000m · 24spm', splits: ['3:33.5 · 1:46.7/500m · 288W · HR 138→157 · avg 154'] },
        { label: 'KM2', name: '1000m · 26spm', splits: ['3:34.7 · 1:47.3/500m · 283W · HR 157→160 · avg 158'] },
        { label: 'KM3', name: '1000m · 27spm', splits: ['3:34.5 · 1:47.2/500m · 284W · HR 161→163 · avg 163'] },
        { label: 'KM4', name: '1000m · 28spm', splits: ['3:35.0 · 1:47.5/500m · 282W · HR 163→166 · avg 164'] },
        { label: 'KM5', name: '1000m · 28spm', splits: ['3:34.2 · 1:47.1/500m · 285W · HR 165→168 · avg 167'] },
      ],
    }
  },
  { date: '10 MAG', title: 'Row Z2 15\'', kind: 'row', dur: 15, load: 'Z2', rpe: 3, note: '3.473m · 161W · 2:09.5/500m · DF 91 · 15:49',
    details: {
      summary: 'Riscaldamento Row Z2 15\' pre-test 5K',
      metrics: [
        { l: 'DISTANZA', v: '3.473m' },
        { l: 'TEMPO', v: '15\'00"' },
        { l: 'PACE AVG', v: '2:09.5/500m' },
        { l: 'POTENZA AVG', v: '161W' },
        { l: 'SPM AVG', v: '24' },
        { l: 'HR AVG', v: '117 bpm' },
        { l: 'HR MAX', v: '137 bpm' },
        { l: 'DRAG FACTOR', v: '91' },
      ],
    }
  },
  { date: '08 MAG', title: 'Tapis Easy 7km', kind: 'run', dur: 45, load: 'Z2', rpe: 4, note: '7.041km · 44\'59" · 6:23/km · HR 119/139',
    details: {
      summary: 'Run tapis 7km (modificata da 8km) · WU 2km + 5km @5:46/km',
      metrics: [
        { l: 'DISTANZA', v: '7.041km' },
        { l: 'TEMPO', v: '44\'59"' },
        { l: 'PACE AVG', v: '6:23/km (tot)' },
        { l: 'PACE MAIN', v: '5:46/km (5km)' },
        { l: 'HR AVG', v: '119 bpm' },
        { l: 'HR MAX', v: '139 bpm' },
        { l: 'CADENZA', v: '86 spm' },
      ],
      blocks: [
        { label: 'WU', name: 'Riscaldamento 2km', splits: ['1.992km · 15\'53" · 7:58/km · HR 99/112 · cad 85'] },
        { label: 'MAIN', name: '5km @5:46/km', splits: ['5.049km · 29\'06" · 5:46/km · HR 129/139 · cad 88'] },
      ],
    }
  },
  { date: '07 MAG', title: 'Assault Bike Tabata 3×(8×20"/10")', kind: 'hyrox', dur: 31, load: 'Z4-Z5', rpe: 8, note: '30\'30" · HR 113/144 · 347cal · ultimo set (3°) 60cal' },
  { date: '07 MAG', title: 'CR #2 modificata (bike)', kind: 'hyrox', dur: 20, load: 'Z3-Z4', rpe: 7, note: '19\'55" · HR 126/160 · 276cal · bike al posto della corsa' },
  { date: '06 MAG', title: 'Pista Intervalli 7.5km', kind: 'run', dur: 40, load: 'Z3-Z4', rpe: 7, note: '7.470km · 39\'34" · 5:18/km · HR 135/148',
    details: {
      summary: 'Pista 5×1000m r.200m jog + WU 1.66km · R1 4:34 poi 4:53 costante',
      metrics: [
        { l: 'DISTANZA', v: '7.470km' },
        { l: 'TEMPO', v: '39\'34"' },
        { l: 'PACE AVG', v: '5:18/km (tot)' },
        { l: 'PACE WORK', v: '4:49/km (5×1000m)' },
        { l: 'HR AVG', v: '135 bpm' },
        { l: 'HR MAX', v: '148 bpm' },
        { l: 'CADENZA', v: '92 spm (tot) · 94 work' },
      ],
      blocks: [
        { label: 'WU', name: 'Riscaldamento 1.66km', splits: ['1.660km · 9\'29" · 5:43/km · HR 114/122'] },
        { label: 'R1', name: '1000m', splits: ['4\'34" · 4:34/km · HR 134/144 · cad 94'] },
        { label: 'R2', name: '1000m', splits: ['4\'53" · 4:53/km · HR 137/143 · cad 94'] },
        { label: 'R3', name: '1000m', splits: ['4\'53" · 4:53/km · HR 138/146 · cad 94'] },
        { label: 'R4', name: '1010m', splits: ['4\'56" · 4:53/km · HR 138/144 · cad 94'] },
        { label: 'R5', name: '1000m', splits: ['4\'53" · 4:53/km · HR 141/148 · cad 93'] },
      ],
      gps: [[45.059422,7.632906],[45.059146,7.63312],[45.059123,7.633522],[45.059338,7.633787],[45.05965,7.633804],[45.05998,7.633807],[45.060283,7.633799],[45.060483,7.633604],[45.060513,7.633204],[45.060303,7.632931],[45.05997,7.632911],[45.059662,7.632908],[45.059396,7.632907],[45.059168,7.633076],[45.05911,7.63347],[45.059305,7.633773],[45.059586,7.633803],[45.059889,7.633806],[45.060222,7.633809],[45.060454,7.633659],[45.060528,7.633284],[45.060362,7.632964],[45.060021,7.632911],[45.059737,7.632909],[45.059455,7.632906],[45.059202,7.633024],[45.0591,7.633383],[45.059242,7.633729],[45.059528,7.633803],[45.059844,7.633806],[45.060131,7.633809],[45.060333,7.633777],[45.060473,7.633623],[45.060533,7.633375],[45.06049,7.633137],[45.060327,7.632942],[45.060116,7.632912],[45.05989,7.63291],[45.059663,7.632908],[45.059426,7.632906],[45.059193,7.633036],[45.0591,7.633377],[45.059227,7.633713],[45.059473,7.633802],[45.059772,7.633805],[45.060051,7.633808],[45.060324,7.633782],[45.060504,7.63355],[45.060505,7.633175],[45.060295,7.632928],[45.059981,7.632911],[45.059672,7.632908],[45.059402,7.632907],[45.059166,7.633079],[45.059105,7.633438],[45.059265,7.633747],[45.059506,7.633803],[45.059799,7.633806],[45.060062,7.633808],[45.060327,7.633781],[45.060515,7.633511],[45.060495,7.633149],[45.060294,7.632927],[45.059996,7.632911],[45.059699,7.632908],[45.059408,7.632906],[45.059179,7.633056],[45.0591,7.633384],[45.059225,7.63371],[45.059473,7.633802],[45.059775,7.633805],[45.060051,7.633808],[45.060263,7.633805],[45.060403,7.633723],[45.060511,7.633527],[45.060528,7.633283],[45.060457,7.633069],[45.060308,7.632932],[45.060091,7.632912],[45.059901,7.63291],[45.059715,7.632908],[45.059518,7.632906],[45.059301,7.632937],[45.059118,7.633201],[45.059137,7.633566],[45.059351,7.633791],[45.05964,7.633804],[45.059925,7.633807],[45.060188,7.633809],[45.060415,7.63371],[45.060532,7.633395],[45.060446,7.633053],[45.060187,7.632913],[45.059881,7.63291],[45.059603,7.632907],[45.059326,7.632924],[45.059138,7.63314],[45.059118,7.633505],[45.059321,7.633781],[45.059591,7.633804],[45.059889,7.633806],[45.0602,7.633809],[45.060447,7.633669],[45.060532,7.633324],[45.060387,7.632984],[45.06011,7.632912],[45.059816,7.632909],[45.059557,7.632907],[45.059291,7.632942],[45.059118,7.633201],[45.059141,7.633576],[45.059358,7.633794],[45.059654,7.633804],[45.059928,7.633807],[45.060207,7.63381],[45.060297,7.633794],[45.060437,7.633683],[45.06052,7.633493],[45.060531,7.633314],[45.06046,7.633074],[45.060324,7.632941],[45.060117,7.632912],[45.059925,7.63291],[45.059729,7.632908],[45.059517,7.632906],[45.059298,7.632938],[45.059119,7.633198],[45.059139,7.63357],[45.059346,7.63379],[45.05961,7.633804],[45.059916,7.633807],[45.060189,7.633809],[45.060418,7.633708],[45.060534,7.633364],[45.060429,7.633029],[45.060184,7.632913],[45.059885,7.63291],[45.059612,7.632907],[45.059325,7.632924],[45.059135,7.633146],[45.059131,7.633549],[45.059343,7.633789],[45.059612,7.633804],[45.059901,7.633807],[45.060159,7.633809],[45.060399,7.633727],[45.060532,7.633402],[45.060441,7.633047],[45.060189,7.632913],[45.05988,7.63291],[45.0596,7.632907],[45.059331,7.632922],[45.059139,7.633136],[45.059119,7.633508],[45.059314,7.633778],[45.059611,7.633804],[45.059882,7.633806],[45.060164,7.633809],[45.060298,7.633794],[45.060374,7.63375],[45.060476,7.633618],[45.060534,7.633368],[45.060494,7.633147],[45.06037,7.63297],[45.060185,7.632913],[45.059966,7.632911],[45.059784,7.632909],[45.05962,7.632907],[45.059415,7.632906],[45.059183,7.63305],[45.059101,7.633405],[45.059245,7.633731],[45.059514,7.633803],[45.059814,7.633806],[45.060078,7.633808],[45.060337,7.633775],[45.06051,7.63353],[45.060504,7.633173],[45.060294,7.632928],[45.059982,7.632911],[45.059716,7.632908],[45.059438,7.632906],[45.059207,7.633016],[45.059099,7.633349],[45.059227,7.633713],[45.059486,7.633803],[45.059817,7.633806],[45.060093,7.633808],[45.060337,7.633775],[45.060514,7.633514],[45.060494,7.633147],[45.060274,7.632921],[45.059953,7.632911],[45.059666,7.632908],[45.059398,7.632907],[45.059176,7.633061],[45.059105,7.633438],[45.059266,7.633748],[45.059535,7.633803],[45.059835,7.633806],[45.06011,7.633809],[45.060212,7.63381]],
    }
  },
  { date: '06 MAG', title: 'Row 8×500m intervalli', kind: 'row', dur: 26, load: 'Z4', rpe: 8, note: '4.561m · 304W · 1:44.8/500m · DF 88',
    details: {
      summary: 'Row 8×500m r.1\'30" · negative split 283→322W · dec +0.8%',
      metrics: [
        { l: 'DISTANZA', v: '4.561m' },
        { l: 'TEMPO LAVORO', v: '13\'58.6"' },
        { l: 'PACE AVG', v: '1:44.8/500m' },
        { l: 'POTENZA AVG', v: '304W' },
        { l: 'SPM AVG', v: '28' },
        { l: 'HR AVG WORK', v: '145 bpm' },
        { l: 'HR MAX', v: '154 bpm' },
        { l: 'DRAG FACTOR', v: '88' },
        { l: 'EF AVG', v: '2.09' },
        { l: 'DECOUPLING', v: '+0.8%' },
      ],
      blocks: [
        { label: 'R1', name: '500m · 26spm', splits: ['1:47.3/500m · 283W · HR 97/131 · EF 2.16 · rec 131→83 (↓48)'] },
        { label: 'R2', name: '500m · 27spm', splits: ['1:46.2/500m · 292W · HR 112/139 · EF 2.10 · rec 139→84 (↓55)'] },
        { label: 'R3', name: '500m · 28spm', splits: ['1:45.5/500m · 298W · HR 118/143 · EF 2.08 · rec 143→102 (↓41)'] },
        { label: 'R4', name: '500m · 29spm', splits: ['1:45.1/500m · 301W · HR 127/146 · EF 2.06 · rec 146→96 (↓50)'] },
        { label: 'R5', name: '500m · 30spm', splits: ['1:44.5/500m · 307W · HR 125/148 · EF 2.07 · rec 148→92 (↓56)'] },
        { label: 'R6', name: '500m · 30spm', splits: ['1:44.1/500m · 310W · HR 124/148 · EF 2.10 · rec 148→96 (↓52)'] },
        { label: 'R7', name: '500m · 29spm', splits: ['1:43.1/500m · 319W · HR 128/153 · EF 2.09 · rec 153→107 (↓46)'] },
        { label: 'R8', name: '500m · 30spm', splits: ['1:42.8/500m · 322W · HR 136/154 · EF 2.09'] },
      ],
    }
  },
  { date: '06 MAG', title: 'Row Z2 10\'', kind: 'row', dur: 10, load: 'Z2', rpe: 3, note: '2.153m · 129W · 2:19.3/500m · DF 89',
    details: {
      summary: 'Riscaldamento Row Z2 10\' pre-intervalli',
      metrics: [
        { l: 'DISTANZA', v: '2.153m' },
        { l: 'TEMPO', v: '10\'00"' },
        { l: 'PACE AVG', v: '2:19.3/500m' },
        { l: 'POTENZA AVG', v: '129W' },
        { l: 'SPM AVG', v: '23' },
        { l: 'HR AVG', v: '104 bpm' },
        { l: 'HR MAX', v: '112 bpm' },
        { l: 'DRAG FACTOR', v: '89' },
      ],
    }
  },
  { date: '05 MAG', title: 'Tapis Lungo 12.4km', kind: 'run', dur: 73, load: 'Z2-Z3', rpe: 5, note: '12.420km · 72\'23\" · 5:49/km · HR 135/156',
    details: {
      summary: 'Run: WU 2km + 10km @5\'30"/km + allunghi · treadmill',
      metrics: [
        { l: 'DISTANZA', v: '12.42km' },
        { l: 'TEMPO', v: '72\'50"' },
        { l: 'PACE AVG', v: '5:52/km (tot)' },
        { l: 'PACE MAIN', v: '5:30/km (km3-12)' },
        { l: 'HR AVG', v: '135 bpm' },
        { l: 'HR MAX', v: '156 bpm' },
        { l: 'CADENZA', v: '89 spm' },
        { l: 'DECOUPLING', v: '+4.2%' },
      ],
      blocks: [
        { label: 'WU', name: 'Riscaldamento 2km', splits: ['2.01km · 7:38/km · HR 109/126'] },
        { label: 'MAIN', name: '10km @5\'30"/km', splits: ['km3: 5:27 HR 131', 'km4: 5:28 HR 139', 'km5: 5:29 HR 141', 'km6: 5:30 HR 143', 'km7: 5:30 HR 143', 'km8: 5:30 HR 145', 'km9: 5:30 HR 144', 'km10: 5:31 HR 144', 'km11: 5:31 HR 144', 'km12: 5:31 HR 146'] },
        { label: 'ALL', name: 'Allunghi finali', splits: ['0.32km · 5:00/km · HR 148/156'] },
      ]
    }
  },
  { date: '05 MAG', title: 'Ski 5×750m r.2\'', kind: 'ski', dur: 34, load: 'Z4', rpe: 8, note: '3750m work · 260W · 1:50.4/500m · Neg split 244→277W',
    details: {
      summary: 'Ski 5×750m r.2\' + WU 10\' · negative split progressivo',
      metrics: [
        { l: 'DIST WORK', v: '3,750m' },
        { l: 'DIST TOT', v: '6,439m' },
        { l: 'TEMPO WORK', v: '13\'48"' },
        { l: 'PACE AVG', v: '1:50.4/500m' },
        { l: 'POTENZA AVG', v: '260W' },
        { l: 'SPM AVG', v: '43' },
        { l: 'HR AVG (rec)', v: '135 bpm' },
        { l: 'HR MAX', v: '162 bpm' },
        { l: 'EF AVG', v: '1.93 W/bpm' },
        { l: 'DECOUPLING', v: '+1.2%' },
        { l: 'NEG SPLIT', v: '244→277W (+33W)' },
      ],
      blocks: [
        { label: 'WU', name: 'Ski WU 10\'', splits: ['2,297m · 2:10.6/500m · 157W · 38spm · HR 106/117'] },
        { label: 'S1', name: '750m · 2:49.1', splits: ['1:52.7/500m · 244W · 44spm · HR_rec 124/141 · EF 1.97'] },
        { label: 'S2', name: '750m · 2:47.3', splits: ['1:51.5/500m · 252W · 42spm · HR_rec 132/148 · EF 1.91'] },
        { label: 'S3', name: '750m · 2:45.7', splits: ['1:50.4/500m · 260W · 42spm · HR_rec 135/153 · EF 1.93'] },
        { label: 'S4', name: '750m · 2:44.1', splits: ['1:49.4/500m · 267W · 45spm · HR_rec 139/158 · EF 1.92'] },
        { label: 'S5', name: '750m · 2:42.1', splits: ['1:48.0/500m · 277W · 44spm · HR_rec 145/162 · EF 1.91'] },
      ]
    }
  },
  { date: '04 MAG', title: 'Row Z2 65\' alta/bassa freq', kind: 'row', dur: 65, load: 'Z2', rpe: 5, note: '15,589m · 182W · 2:04.4/500m · DF 89',
    details: {
      summary: 'Row Z2 65\' alternando 5\' BF (17-20spm) / 5\' AF (24-28spm) · WU 5\' + main 60\'',
      metrics: [
        { l: 'DISTANZA TOT', v: '15,589m' },
        { l: 'DIST MAIN', v: '14,465m' },
        { l: 'TEMPO', v: '65\'08"' },
        { l: 'PACE AVG', v: '2:04.4/500m' },
        { l: 'POTENZA AVG', v: '182W' },
        { l: 'SPM AVG', v: '22' },
        { l: 'HR AVG', v: '117 bpm' },
        { l: 'HR MAX', v: '129 bpm' },
        { l: 'EF', v: '1.59→1.51 W/bpm' },
        { l: 'DECOUPLING', v: '+5.0%' },
        { l: 'DRAG FACTOR', v: '89' },
      ],
      blocks: [
        { label: 'WU', name: 'Row WU 5\'', splits: ['1,124m · 2:16.8/500m · 136W · 22spm'] },
        { label: 'S1 BF', name: '5\' · 20spm', splits: ['1,253m · 1:59.7 · 204W · HR 112 · EF 1.82'] },
        { label: 'S2 AF', name: '5\' · 26spm', splits: ['1,227m · 2:02.2 · 192W · HR 115 · EF 1.67'] },
        { label: 'S3 BF', name: '5\' · 18spm', splits: ['1,167m · 2:08.5 · 165W · HR 117 · EF 1.41'] },
        { label: 'S4 AF', name: '5\' · 24spm', splits: ['1,125m · 2:13.3 · 148W · HR 111 · EF 1.33'] },
        { label: 'S5 BF', name: '5\' · 17spm', splits: ['1,252m · 1:59.8 · 204W · HR 126 · EF 1.62'] },
        { label: 'S6 AF', name: '5\' · 26spm', splits: ['1,183m · 2:06.7 · 172W · HR 114 · EF 1.51'] },
        { label: 'S7 BF', name: '5\' · 17spm', splits: ['1,226m · 2:02.3 · 191W · HR 122 · EF 1.57'] },
        { label: 'S8 AF', name: '5\' · 27spm', splits: ['1,217m · 2:03.2 · 187W · HR 116 · EF 1.61'] },
        { label: 'S9 BF', name: '5\' · 17spm', splits: ['1,226m · 2:02.3 · 191W · HR 126 · EF 1.52'] },
        { label: 'S10 AF', name: '5\' · 27spm', splits: ['1,184m · 2:06.6 · 172W · HR 114 · EF 1.51'] },
        { label: 'S11 BF', name: '5\' · 18spm', splits: ['1,222m · 2:02.7 · 189W · HR 127 · EF 1.49'] },
        { label: 'S12 AF', name: '5\' · 28spm', splits: ['1,183m · 2:06.7 · 172W · HR 116 · EF 1.48'] },
      ]
    }
  },
  { date: '04 MAG', title: 'Back Squat + Strict Press MAV', kind: 'strength', dur: 52, load: 'MAV', rpe: 7, note: 'BSQ top 1×100kg · SP top 2×57.5kg',
    details: {
      summary: 'Back Squat MAV ramping + Strict Press MAV · metodo Ado Gruzza',
      metrics: [
        { l: 'BSQ TOP SET', v: '1×100kg' },
        { l: 'SP TOP SET', v: '2×57.5kg' },
        { l: 'BSQ SERIE', v: '10' },
        { l: 'SP SERIE', v: '6' },
        { l: 'METODO', v: 'MAV' },
      ],
      blocks: [
        { label: 'BSQ', name: 'Back Squat MAV', splits: ['5×62.5kg', '5×67.5kg', '5×72.5kg', '5×77.5kg', '3×82.5kg', '3×82.5kg', '3×87.5kg', '1×87.5kg', '1×92.5kg', '1×100kg'] },
        { label: 'SP', name: 'Strict Press MAV', splits: ['5×40kg', '2×50kg', '2×57.5kg', '3×55kg', '3×55kg', '3×55kg'] },
      ]
    }
  },
  { date: '03 MAG', title: 'Ski Z2 60\' alta/bassa freq', kind: 'ski', dur: 60, load: 'Z2', rpe: 5, note: '14.249m · 174W · 2:06.3/500m · DF 51',
    details: {
      summary: 'Ski Z2 60\' alternando 5\' alta freq (41spm) / 5\' bassa freq (26spm)',
      metrics: [
        { l: 'DISTANZA', v: '14.249m' },
        { l: 'TEMPO', v: '60\'00"' },
        { l: 'PACE AVG', v: '2:06.3/500m' },
        { l: 'POTENZA AVG', v: '174W' },
        { l: 'SPM AVG', v: '34' },
        { l: 'HR AVG', v: '127 bpm' },
        { l: 'HR MAX', v: '135 bpm' },
        { l: 'EF', v: '1.36 W/bpm' },
        { l: 'DECOUPLING', v: '+6.6%' },
        { l: 'DRAG FACTOR', v: '51' },
      ],
      blocks: [
        { label: 'L1 AF', name: '5\' · 39spm', splits: ['1199m · 177W · HR 113/124 · EF 1.57'] },
        { label: 'L2 BF', name: '5\' · 26spm', splits: ['1205m · 179W · HR 124/128 · EF 1.44'] },
        { label: 'L3 AF', name: '5\' · 40spm', splits: ['1181m · 171W · HR 125/130 · EF 1.37'] },
        { label: 'L4 BF', name: '5\' · 27spm', splits: ['1195m · 175W · HR 127/132 · EF 1.38'] },
        { label: 'L5 AF', name: '5\' · 41spm', splits: ['1193m · 175W · HR 130/134 · EF 1.35'] },
        { label: 'L6 BF', name: '5\' · 29spm', splits: ['1183m · 170W · HR 129/134 · EF 1.32'] },
        { label: 'L7 AF', name: '5\' · 43spm', splits: ['1197m · 176W · HR 129/134 · EF 1.36'] },
        { label: 'L8 BF', name: '5\' · 26spm', splits: ['1171m · 165W · HR 129/132 · EF 1.28'] },
        { label: 'L9 AF', name: '5\' · 43spm', splits: ['1193m · 174W · HR 131/135 · EF 1.33'] },
        { label: 'L10 BF', name: '5\' · 26spm', splits: ['1173m · 166W · HR 129/132 · EF 1.28'] },
        { label: 'L11 AF', name: '5\' · 44spm', splits: ['1191m · 173W · HR 130/133 · EF 1.33'] },
        { label: 'L12 BF', name: '5\' · 27spm', splits: ['1165m · 162W · HR 129/133 · EF 1.25'] },
      ],
    }
  },
  { date: '03 MAG', title: 'Row 5×500m intervalli', kind: 'row', dur: 17, load: 'Z4', rpe: 7, note: '2.778m · 283W · 1:47.3/500m · DF 90',
    details: {
      summary: 'Row 5×500m r.1\'30" · negative split perfetto · 264→302W',
      metrics: [
        { l: 'DISTANZA', v: '2.778m' },
        { l: 'TEMPO LAVORO', v: '8\'56.6"' },
        { l: 'PACE AVG', v: '1:47.3/500m' },
        { l: 'POTENZA AVG', v: '283W' },
        { l: 'SPM AVG', v: '27' },
        { l: 'HR AVG', v: '125 bpm' },
        { l: 'HR MAX', v: '146 bpm' },
        { l: 'DRAG FACTOR', v: '90' },
      ],
      blocks: [
        { label: 'R1', name: '500m · 26spm', splits: ['1:49.9/500m · 264W · HR 118/132 · EF 2.24 · rec 132→91 (↓41)'] },
        { label: 'R2', name: '500m · 28spm', splits: ['1:48.1/500m · 277W · HR 123/137 · EF 2.26 · rec 137→97 (↓40)'] },
        { label: 'R3', name: '500m · 30spm', splits: ['1:47.4/500m · 283W · HR 126/142 · EF 2.25 · rec 142→101 (↓41)'] },
        { label: 'R4', name: '500m · 27spm', splits: ['1:46.1/500m · 293W · HR 128/144 · EF 2.30 · rec 144→98 (↓46)'] },
        { label: 'R5', name: '500m · 29spm', splits: ['1:45.0/500m · 302W · HR 130/146 · EF 2.32'] },
      ],
    }
  },
  { date: '03 MAG', title: 'Row Z2 10\'', kind: 'row', dur: 10, load: 'Z2', rpe: 3, note: '2.202m · 138W · 2:16.2/500m · DF 90',
    details: {
      summary: 'Riscaldamento Row Z2 10\' pre-intervalli',
      metrics: [
        { l: 'DISTANZA', v: '2.202m' },
        { l: 'TEMPO', v: '10\'00"' },
        { l: 'PACE AVG', v: '2:16.2/500m' },
        { l: 'POTENZA AVG', v: '138W' },
        { l: 'SPM AVG', v: '24' },
        { l: 'HR AVG', v: '103 bpm' },
        { l: 'HR MAX', v: '114 bpm' },
        { l: 'DRAG FACTOR', v: '90' },
      ],
    }
  },
  { date: '01 MAG', title: 'MTB 25.2km', kind: 'other', dur: 103, load: 'Z2', rpe: 5, note: '25.154km · 1h43\' · 483m D+ · MTB',
    details: {
      summary: 'Mountain Bike — attività straordinaria 1° maggio',
      metrics: [
        { l: 'DISTANZA', v: '25.154km' },
        { l: 'TEMPO', v: '1h43\'' },
        { l: 'VELOCITÀ', v: '14.6 km/h avg' },
        { l: 'DISLIVELLO', v: '483m D+' },
        { l: 'HR AVG', v: '114 bpm' },
        { l: 'HR MAX', v: '149 bpm' },
        { l: 'CALORIE', v: '998 kcal' },
      ],
      gps: [[44.696237,7.896003],[44.698151,7.895039],[44.699069,7.894012],[44.700379,7.891405],[44.701651,7.890826],[44.70252,7.89019],[44.701162,7.886667],[44.701153,7.88479],[44.703074,7.882383],[44.704757,7.880847],[44.706387,7.87919],[44.706672,7.877615],[44.706703,7.876168],[44.707839,7.874749],[44.709147,7.875212],[44.709928,7.874133],[44.711662,7.872984],[44.71225,7.873552],[44.711905,7.874247],[44.711566,7.874818],[44.711409,7.875448],[44.711204,7.875942],[44.711089,7.876495],[44.711438,7.876841],[44.711915,7.876839],[44.71235,7.876936],[44.712782,7.876918],[44.713309,7.877144],[44.713824,7.877373],[44.714197,7.877918],[44.714565,7.878554],[44.714874,7.879196],[44.715236,7.879725],[44.715726,7.879901],[44.716208,7.880175],[44.716549,7.880562],[44.716931,7.880865],[44.717327,7.881488],[44.717613,7.882095],[44.717922,7.882563],[44.718342,7.882893],[44.718709,7.883287],[44.71917,7.88399],[44.71963,7.8835],[44.719699,7.882834],[44.719818,7.88219],[44.720115,7.881681],[44.720454,7.88121],[44.721054,7.880897],[44.722264,7.881125],[44.722905,7.880833],[44.724333,7.879907],[44.72688,7.87854],[44.729756,7.877715],[44.731427,7.877089],[44.732616,7.877225],[44.733478,7.878322],[44.733921,7.878544],[44.734254,7.878863],[44.734414,7.879358],[44.734446,7.879889],[44.734479,7.880352],[44.734638,7.880732],[44.734803,7.880832],[44.735422,7.880602],[44.736407,7.880709],[44.736872,7.880309],[44.737167,7.879112],[44.737643,7.878701],[44.737987,7.878432],[44.738283,7.878185],[44.738676,7.878117],[44.739354,7.878068],[44.741014,7.877082],[44.741273,7.876313],[44.741428,7.875176],[44.742459,7.874123],[44.742712,7.873537],[44.742291,7.872578],[44.742299,7.871857],[44.74258,7.8715],[44.743288,7.87127],[44.743686,7.871143],[44.743733,7.871197],[44.744124,7.871355],[44.744909,7.870734],[44.746168,7.870007],[44.747323,7.868706],[44.74787,7.867096],[44.748189,7.86569],[44.747912,7.864767],[44.746942,7.863538],[44.747285,7.861766],[44.747217,7.860737],[44.746397,7.860895],[44.745563,7.862165],[44.744661,7.862722],[44.743799,7.862523],[44.744814,7.861018],[44.745785,7.859102],[44.746658,7.85731],[44.748203,7.855545],[44.749747,7.853838],[44.750944,7.85178],[44.751474,7.850147],[44.75012,7.849259],[44.749387,7.848816],[44.748071,7.848],[44.74691,7.847793],[44.746299,7.84852],[44.745678,7.849016],[44.745016,7.849665],[44.744617,7.850278],[44.7441,7.851378],[44.743858,7.852189],[44.743575,7.852761],[44.743338,7.853126],[44.743159,7.85315],[44.742861,7.853253],[44.742545,7.853305],[44.742165,7.853214],[44.741546,7.853325],[44.741318,7.85353],[44.741301,7.854087],[44.740876,7.854299],[44.74035,7.854508],[44.740102,7.854671],[44.740092,7.85467],[44.740039,7.854675],[44.739078,7.855178],[44.738491,7.85624],[44.737966,7.856876],[44.737687,7.857292],[44.736268,7.857817],[44.73612,7.858799],[44.736012,7.859441],[44.736031,7.860672],[44.736898,7.862023],[44.738324,7.862832],[44.739626,7.863768],[44.740122,7.86455],[44.739559,7.865932],[44.740304,7.867022],[44.738995,7.868718],[44.738042,7.869722],[44.736976,7.87107],[44.735506,7.873547],[44.734447,7.874825],[44.732536,7.876754],[44.731561,7.87704],[44.732084,7.879175],[44.732143,7.881994],[44.732592,7.884227],[44.73222,7.885792],[44.731613,7.886867],[44.730955,7.887737],[44.73035,7.888574],[44.729829,7.889933],[44.72804,7.891838],[44.726322,7.891712],[44.725402,7.892528],[44.726555,7.894615],[44.727713,7.896935],[44.728462,7.898609],[44.728745,7.899407],[44.72864,7.901147],[44.725567,7.902081],[44.722809,7.902818],[44.721677,7.906149],[44.718606,7.908974],[44.717558,7.910187],[44.716095,7.908659],[44.715089,7.906831],[44.714672,7.905628],[44.714393,7.90439],[44.713935,7.903296],[44.714014,7.901966],[44.714326,7.900025],[44.714976,7.898786],[44.715219,7.898123],[44.714721,7.897786],[44.714418,7.898536],[44.713972,7.899071],[44.713363,7.898592],[44.712773,7.898081],[44.712236,7.897763],[44.711799,7.897365],[44.711338,7.897395],[44.71094,7.898255],[44.710481,7.899105],[44.710048,7.899832],[44.709525,7.899858],[44.708075,7.899643],[44.706403,7.898064],[44.705429,7.896564],[44.705094,7.897183],[44.703591,7.894589],[44.702892,7.892995],[44.702525,7.890251],[44.700443,7.891119],[44.69843,7.89484],[44.696374,7.89593],[44.696618,7.89476],[44.697462,7.894083],[44.697385,7.893933]]
    }
  },
  { date: '30 APR', title: 'Outdoor Salita 4.4km', kind: 'run', dur: 40, load: 'Z2-Z5', rpe: 7, note: '4.368km · 39\'57\" · 9:08/km · HR 121/135',
    details: {
      summary: 'WU 2.4km + 10 ripetute in salita ~85-90m · rec camminato',
      blocks: [
        { name: 'WU', splits: ['1km 6:10/km', '1km 7:32/km', '0.4km defaticamento'] },
        { name: '10× SALITA', splits: ['R1: 97m 3:38/km', 'R2: 88m 3:56/km', 'R3: 88m 3:45/km', 'R4: 83m 3:46/km', 'R5: 88m 3:43/km', 'R6: 85m 3:38/km', 'R7: 85m 3:46/km', 'R8: 83m 4:01/km', 'R9: 85m 4:00/km', 'R10: 90m 3:49/km'] },
      ],
      metrics: [
        { l: 'DISTANZA TOT', v: '4.368km' },
        { l: 'TEMPO TOT', v: '39\'57"' },
        { l: 'WU', v: '2.411km · 18\'18"' },
        { l: 'RIPETUTE', v: '1.957km · 21\'39"' },
        { l: 'PACE SPRINT AVG', v: '~3:48/km' },
        { l: 'HR AVG WU', v: '121 bpm' },
        { l: 'HR AVG INTERVALLI', v: '108 bpm' },
        { l: 'HR MAX', v: '135 bpm' },
      ],
      gps: [[45.056656,7.688777],[45.057158,7.688995],[45.057654,7.689361],[45.057879,7.68985],[45.058065,7.690088],[45.058127,7.690409],[45.058137,7.690734],[45.058163,7.691114],[45.058151,7.691426],[45.058039,7.691723],[45.057928,7.692028],[45.057815,7.692351],[45.057696,7.692668],[45.057487,7.69286],[45.057359,7.693208],[45.057255,7.693471],[45.057145,7.693772],[45.05704,7.694031],[45.05695,7.694353],[45.05686,7.694676],[45.05678,7.694955],[45.056688,7.695237],[45.056557,7.695546],[45.056397,7.695693],[45.056242,7.695942],[45.056118,7.696076],[45.055865,7.69609],[45.055644,7.696175],[45.055429,7.696212],[45.05523,7.696377],[45.055165,7.696657],[45.055019,7.696949],[45.054962,7.697281],[45.0549,7.697532],[45.054757,7.697845],[45.054547,7.698091],[45.054378,7.698311],[45.054205,7.698564],[45.054042,7.69878],[45.053954,7.69901],[45.053858,7.699607],[45.053874,7.699923],[45.053792,7.700236],[45.053714,7.700486],[45.053711,7.70076],[45.053716,7.70109],[45.053745,7.701401],[45.05376,7.701709],[45.053781,7.701992],[45.053822,7.702307],[45.053861,7.702609],[45.053793,7.7029],[45.053747,7.703208],[45.053752,7.703512],[45.05373,7.703803],[45.053666,7.704102],[45.053588,7.704382],[45.053513,7.70467],[45.053464,7.704975],[45.053387,7.705261],[45.053316,7.705517],[45.053221,7.705763],[45.053079,7.705937],[45.052917,7.706096],[45.052767,7.706247],[45.052771,7.706231],[45.05294,7.70611],[45.053115,7.705938],[45.053294,7.705679],[45.053401,7.705404],[45.053449,7.705096],[45.053516,7.704792],[45.053595,7.704489],[45.053664,7.704185],[45.05374,7.703868],[45.053805,7.703553],[45.053857,7.703217],[45.053876,7.702898],[45.053914,7.702576],[45.053856,7.702216],[45.053805,7.701936],[45.05378,7.701596],[45.053784,7.70127],[45.053781,7.700971],[45.053733,7.700617],[45.053815,7.700273],[45.053902,7.699925],[45.053894,7.699559],[45.053863,7.699255],[45.0539,7.698997],[45.05386,7.698929],[45.053848,7.698931],[45.053839,7.698915],[45.053843,7.698917],[45.053848,7.698947],[45.053853,7.698947],[45.053845,7.69891],[45.053861,7.698939],[45.053855,7.698931],[45.053828,7.698943],[45.053496,7.699539],[45.053185,7.699421],[45.052895,7.699472],[45.052731,7.699555],[45.052828,7.699464],[45.052953,7.699436],[45.053079,7.699436],[45.053204,7.699428],[45.053353,7.699483],[45.053477,7.699537],[45.053502,7.699525],[45.053192,7.699401],[45.052702,7.69955],[45.052762,7.699511],[45.052888,7.699459],[45.053026,7.699451],[45.053148,7.699444],[45.053261,7.699451],[45.053401,7.699503],[45.05348,7.69951],[45.053099,7.699436],[45.052699,7.69957],[45.052822,7.699511],[45.052926,7.699447],[45.053035,7.699444],[45.053146,7.699453],[45.053271,7.699449],[45.05339,7.69951],[45.053488,7.699523],[45.053367,7.699454],[45.052827,7.6995],[45.052725,7.699543],[45.052862,7.699461],[45.052966,7.699453],[45.053094,7.699438],[45.053215,7.699429],[45.053322,7.699455],[45.053446,7.699513],[45.053484,7.699516],[45.053119,7.699429],[45.052702,7.699551],[45.052806,7.699487],[45.052922,7.699444],[45.053037,7.699451],[45.053118,7.699428],[45.053224,7.699432],[45.053323,7.69947],[45.05344,7.699521],[45.053497,7.699532],[45.053031,7.699443],[45.052709,7.699579],[45.05282,7.699489],[45.05291,7.699478],[45.052996,7.699467],[45.053112,7.699451],[45.053237,7.699461],[45.053337,7.699497],[45.053435,7.699495],[45.053509,7.69952],[45.053473,7.69951],[45.053509,7.699509],[45.053011,7.699415],[45.052733,7.699544],[45.052838,7.699476],[45.052947,7.699449],[45.053064,7.69944],[45.053183,7.699451],[45.053281,7.699443],[45.053399,7.699493],[45.053496,7.699525],[45.053385,7.699451],[45.052878,7.699458],[45.052766,7.699528],[45.052857,7.699463],[45.052954,7.699431],[45.053047,7.69946],[45.053169,7.699459],[45.05327,7.699473],[45.053406,7.699514],[45.053491,7.69954],[45.053502,7.699504],[45.053096,7.699417],[45.052693,7.69957],[45.052779,7.699511],[45.05287,7.699478],[45.052961,7.699477],[45.053051,7.699451],[45.053162,7.699452],[45.053261,7.69948],[45.053357,7.699514],[45.053469,7.699541],[45.05348,7.699499],[45.053304,7.699423],[45.052816,7.699465],[45.052737,7.699528],[45.052861,7.69946],[45.052995,7.699447],[45.053101,7.699441],[45.053217,7.699436],[45.053301,7.699441],[45.053346,7.69946],[45.053465,7.699535],[45.053492,7.699507],[45.05323,7.699401],[45.052753,7.699503]]
    }
  },
  { date: '30 APR', title: 'Pesi MAV', kind: 'strength', dur: 49, load: 'MAV', rpe: 6, note: 'Back Squat 95kg · Strict Press 55kg',
    details: {
      summary: 'MAV Mattia — Back Squat ramping + Strict Press ramping',
      blocks: [
        { name: 'Back Squat', splits: ['5×65kg', '5×65kg', '5×70kg', '3×72.5kg', '3×72.5kg', '3×77.5kg', '1×82.5kg', '1×90kg', '1×95kg'] },
        { name: 'Strict Press', splits: ['3×50kg', '3×55kg', '3×55kg', '3×55kg', '2×55kg'] },
      ],
      metrics: [
        { l: 'DURATA', v: '49\'' },
        { l: 'CALORIE', v: '165 kcal' },
        { l: 'HR AVG', v: '71 bpm' },
        { l: 'HR MAX', v: '114 bpm' },
      ]
    }
  },
  { date: '29 APR', title: 'Row Z2 60\' alta/bassa freq', kind: 'row', dur: 60, load: 'Z2', rpe: 6, note: '13.794m · 158W · EF 1.40 · Dec -11.9% · fade post ski',
    details: {
      summary: '60\' alternando 5\' alta freq (25spm) / 5\' bassa freq (18-19spm) · post 4×750m ski, svuotato',
      metrics: [
        { l: 'DISTANZA', v: '13.794m' },
        { l: 'TEMPO', v: '60:00' },
        { l: 'PACE AVG', v: '2:10.4/500m' },
        { l: 'POTENZA AVG', v: '158W' },
        { l: 'HR AVG', v: '113 bpm' },
        { l: 'HR MAX', v: '127 bpm' },
        { l: 'EF', v: '1.40 W/bpm' },
        { l: 'DECOUPLING', v: '-11.9%' },
        { l: 'POWER FADE', v: '-18.0% (first→last 15\')' },
        { l: 'SPM AVG', v: '21' },
        { l: 'DF', v: '89' },
        { l: 'CAL', v: '861' },
      ],
      blocks: [
        { label: 'L1', name: '5\' AF 25spm', splits: ['2:06.5/500m · 173W · HR 120 · EF 1.44 · 1185m'] },
        { label: 'L2', name: '5\' BF 19spm', splits: ['2:03.1/500m · 187W · HR 120 · EF 1.56 · 1218m'] },
        { label: 'L3', name: '5\' AF 25spm', splits: ['2:07.7/500m · 168W · HR 113 · EF 1.49 · 1174m'] },
        { label: 'L4', name: '5\' BF 18spm', splits: ['2:05.0/500m · 179W · HR 115 · EF 1.56 · 1200m'] },
        { label: 'L5', name: '5\' AF 25spm', splits: ['2:11.5/500m · 154W · HR 114 · EF 1.35 · 1140m'] },
        { label: 'L6', name: '5\' BF 19spm', splits: ['2:10.4/500m · 158W · HR 110 · EF 1.44 · 1150m'] },
        { label: 'L7', name: '5\' AF 25spm', splits: ['2:14.2/500m · 145W · HR 109 · EF 1.33 · 1117m'] },
        { label: 'L8', name: '5\' BF 16spm', splits: ['2:06.1/500m · 174W · HR 117 · EF 1.49 · 1189m'] },
        { label: 'L9', name: '5\' AF 25spm', splits: ['2:19.9/500m · 128W · HR 106 · EF 1.21 · 1072m'] },
        { label: 'L10', name: '5\' BF 19spm', splits: ['2:11.1/500m · 155W · HR 107 · EF 1.45 · 1144m'] },
        { label: 'L11', name: '5\' AF 25spm', splits: ['2:19.4/500m · 129W · HR 108 · EF 1.19 · 1076m'] },
        { label: 'L12', name: '5\' BF 19spm', splits: ['2:12.8/500m · 149W · HR 109 · EF 1.37 · 1129m'] },
      ]
    }
  },
  { date: '29 APR', title: 'Ski 4×750m r.2\'', kind: 'ski', dur: 19, load: 'Z4', rpe: 6, note: '3000m work · 247W avg · 1:52.3/500m · negative split · gestibile, margine sotto quel pace',
    details: {
      summary: '4×750m r.2\' SkiErg · negative split perfetto R1→R4',
      metrics: [
        { l: 'DISTANZA WORK', v: '3000m' },
        { l: 'TEMPO WORK', v: '11:13.9' },
        { l: 'PACE AVG', v: '1:52.3/500m' },
        { l: 'POTENZA AVG', v: '247W' },
        { l: 'HR AVG WORK', v: '144 bpm' },
        { l: 'HR MAX', v: '151 bpm' },
        { l: 'EF WORK', v: '1.72 W/bpm' },
        { l: 'HR DRIFT', v: '+6.5%' },
        { l: 'SPM', v: '42' },
        { l: 'DF', v: '51' },
        { l: 'REST', v: '2:00 × 3' },
        { l: 'TEMPO TOTALE', v: '19:13.9' },
      ],
      blocks: [
        { label: 'R1', name: '750m', splits: ['1:54.5/500m · 233W · HR 136 · EF 1.71'] },
        { label: 'R2', name: '750m', splits: ['1:53.2/500m · 241W · HR 143 · EF 1.69'] },
        { label: 'R3', name: '750m', splits: ['1:51.4/500m · 253W · HR 147 · EF 1.72'] },
        { label: 'R4', name: '750m', splits: ['1:50.0/500m · 263W · HR 150 · EF 1.75'] },
      ]
    }
  },
  { date: '29 APR', title: 'Ski WU 2000m progressivo', kind: 'ski', dur: 9, load: 'Z1-Z2', rpe: 3, note: '2000m · 8:58.9 · 143W · EF 1.39',
    details: {
      summary: 'WU progressivo 2000m SkiErg · 5 lap crescenti',
      metrics: [
        { l: 'DISTANZA', v: '2000m' },
        { l: 'TEMPO', v: '8:58.9' },
        { l: 'PACE AVG', v: '2:14.7/500m' },
        { l: 'POTENZA AVG', v: '143W' },
        { l: 'HR AVG', v: '127 bpm' },
        { l: 'HR MAX', v: '151 bpm' },
        { l: 'EF', v: '1.39 W/bpm' },
        { l: 'HR DRIFT', v: '+12.7%' },
        { l: 'SPM', v: '35' },
        { l: 'DF', v: '52' },
        { l: 'CAL', v: '119' },
      ],
      blocks: [
        { label: 'L1', name: '400m', splits: ['2:20.0/500m · 128W'] },
        { label: 'L2', name: '400m', splits: ['2:15.4/500m · 141W'] },
        { label: 'L3', name: '400m', splits: ['2:14.5/500m · 144W'] },
        { label: 'L4', name: '400m', splits: ['2:12.9/500m · 149W'] },
        { label: 'L5', name: '400m', splits: ['2:11.0/500m · 156W'] },
      ]
    }
  },
  { date: '28 APR', title: 'Outdoor Lungo 17.2km', kind: 'run', dur: 99, load: 'Z2-Z3', rpe: 5, note: '17.184km · 99\'05\" · 5:45/km · HR 129/145',
    details: {
      summary: 'Run lunga · 3km WU + 13km Z2 + 5×100m allunghi',
      metrics: [
        { l: 'DISTANZA', v: '17.184km' },
        { l: 'TEMPO', v: '99\'05"' },
        { l: 'PACE AVG', v: '5:45/km' },
        { l: 'HR AVG', v: '129 bpm' },
        { l: 'HR MAX', v: '145 bpm' },
        { l: 'WU PACE', v: '6:11/km' },
        { l: 'Z2 PACE', v: '5:33/km' },
        { l: 'ALLUNGHI', v: '3:55-4:22/km' },
      ],
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    }
  },
  { date: '27 APR', title: 'Compromised Run', kind: 'hyrox', dur: 46, load: 'Z3-Z4', rpe: 7, note: '45:45 totale · 3 blocchi',
    details: {
      summary: 'Compromised Run — 3 blocchi × 2 round con Run 500m post-stazione',
      blocks: [
        { label: 'BLK1', name: 'Sled Push 40m @208kg + Run 500m', splits: ['R1: Sled 2:13 · Run 2:21/500m', 'R2: Sled 2:09 · Run 2:28/500m'] },
        { label: 'BLK2', name: 'BBJ 60m + Run 500m', splits: ['R1: BBJ 3:10 · Run 2:27/500m', 'R2: BBJ 3:50 · Run 2:26/500m'] },
        { label: 'BLK3', name: 'BSU 50 @2×10kg + Run 500m', splits: ['R1: BSU 5:31 · Run 2:29/500m', 'R2: BSU 5:11 · Run 2:30/500m'] },
      ],
      metrics: [
        { l: 'TEMPO TOT', v: '45:45' },
        { l: 'RUN AVG', v: '2:27/500m' },
        { l: 'RUN TGT', v: '2:05-2:10' },
        { l: 'GAP RUN', v: '+18s/500m' },
        { l: 'SLED PUSH', v: 'R1 2:13 · R2 2:09 (ok vs Verona)' },
        { l: 'BBJ', v: 'R1 3:10 (≈tgt) · R2 3:50 (+42s!)' },
      ]
    }
  },
  { date: '27 APR', title: 'Ski Z2 60\' alta/bassa freq', kind: 'ski', dur: 60, load: 'Z2', rpe: 5, note: '14.000m · 165W · EF 1.30',
    details: {
      summary: '60\' alternando 5\' alta freq / 5\' bassa freq · Z2 aerobica',
      metrics: [
        { l: 'DISTANZA', v: '14.000m' },
        { l: 'POTENZA', v: '165W' },
        { l: 'HR MEDIA', v: '127 bpm' },
        { l: 'EF', v: '1.30 W/bpm' },
        { l: 'DECOUPLING', v: '3.7%' },
      ]
    }
  },
  { date: '26 APR', title: 'Tapis Lungo 10.2km', kind: 'run', dur: 62, load: 'Z2-Z3', rpe: 6, note: '10.222km · 61\'48\" · 6:02/km · HR 133/163',
    details: { summary: 'Allunghi su treadmill · 10.2km', metrics: [{ l: 'DISTANZA', v: '10.222km' }, { l: 'TEMPO', v: '61\'48"' }, { l: 'PACE AVG', v: '6:02/km' }, { l: 'HR AVG', v: '133 bpm' }, { l: 'HR MAX', v: '163 bpm' }] }
  },
  { date: '26 APR', title: 'Row Z2 30\'', kind: 'row', dur: 30, load: 'Z2', rpe: 4, note: '7.057m',
    details: {
      summary: '30\' Z2 RowErg · sessione breve defaticamento',
      metrics: [
        { l: 'DISTANZA', v: '7.057m' },
        { l: 'PACE AVG', v: '~2:07/500m' },
      ]
    }
  },
  { date: '25 APR', title: 'Tapis Salita 4.3km', kind: 'run', dur: 37, load: 'Z2', rpe: 4, note: '4.317km · 36\'49\" · 8:31/km · HR 119/149',
    details: { summary: 'Salita su treadmill · 4.3km', metrics: [{ l: 'DISTANZA', v: '4.317km' }, { l: 'TEMPO', v: '36\'49"' }, { l: 'PACE AVG', v: '8:31/km' }, { l: 'HR AVG', v: '119 bpm' }, { l: 'HR MAX', v: '149 bpm' }] }
  },
  { date: '25 APR', title: 'Ski Z2 80\' alta/bassa freq', kind: 'ski', dur: 80, load: 'Z2', rpe: 5, note: '18.477m · 160W · EF 1.28',
    details: {
      summary: '80\' alternando 5\' alta freq / 5\' bassa freq · Z2 lunga',
      metrics: [
        { l: 'DISTANZA', v: '18.477m' },
        { l: 'POTENZA', v: '160W' },
        { l: 'EF', v: '1.28 W/bpm' },
      ]
    }
  },
  { date: '25 APR', title: 'Row Z2 20\'', kind: 'row', dur: 20, load: 'Z2', rpe: 3, note: '4.617m · 159W',
    details: {
      summary: '20\' Z2 RowErg defaticamento post-ski',
      metrics: [
        { l: 'DISTANZA', v: '4.617m' },
        { l: 'PACE AVG', v: '2:09.9/500m' },
        { l: 'POTENZA', v: '159W' },
        { l: 'HR AVG', v: '121 bpm' },
        { l: 'HR MAX', v: '130 bpm' },
        { l: 'SPM', v: '22' },
        { l: 'CALORIE', v: '286 kcal' },
      ]
    }
  },
  { date: '24 APR', title: 'Ski Test 2K PR', kind: 'ski', dur: 7, load: 'Z5', rpe: 10, note: 'PR 7:06.7 · 288W · HR 155/172',
    details: {
      summary: 'SkiErg 2000m TEST — PR 7:06.7',
      blocks: [
        { label: '0-400m', name: '400m', splits: ['1:45.1/500m · 301W · HR 147'] },
        { label: '400-800m', name: '400m', splits: ['1:44.9/500m · 303W · HR 160'] },
        { label: '800-1200m', name: '400m', splits: ['1:47.1/500m · 287W · HR 163'] },
        { label: '1200-1600m', name: '400m', splits: ['1:46.8/500m · 280W · HR 165'] },
        { label: '1600-2000m', name: '400m', splits: ['1:48.2/500m · 273W · HR 166'] },
      ],
      metrics: [
        { l: 'DISTANZA', v: '2.000m' },
        { l: 'TEMPO', v: '7:06.7' },
        { l: 'PACE AVG', v: '1:46.7/500m' },
        { l: 'POTENZA', v: '288W' },
        { l: 'HR AVG', v: '155 bpm' },
        { l: 'HR MAX', v: '172 bpm (FCMAX)' },
        { l: 'SPM', v: '46' },
      ]
    }
  },
  { date: '24 APR', title: 'Ski WU 7\' progressivo', kind: 'ski', dur: 7, load: 'Z1-Z2', rpe: 3, note: '1.555m · 142W · HR 110/128',
    details: {
      summary: 'SkiErg WU progressivo 7\' pre-test 2K',
      metrics: [
        { l: 'DISTANZA', v: '1.555m' },
        { l: 'TEMPO', v: '7:00' },
        { l: 'PACE AVG', v: '2:15.0/500m' },
        { l: 'POTENZA', v: '142W' },
        { l: 'HR AVG', v: '110 bpm' },
        { l: 'HR MAX', v: '128 bpm' },
        { l: 'SPM', v: '36' },
      ]
    }
  },
  { date: '23 APR', title: 'Outdoor Lungo 15.1km', kind: 'run', dur: 80, load: 'Z2-Z3', rpe: 6, note: '15.069km · 85\'09\" · 5:39/km · HR 139/152',
    details: {
      summary: 'Corsa lunga all\'aperto 15.1km',
      metrics: [
        { l: 'DISTANZA', v: '15.1km' },
        { l: 'DURATA', v: '80\'' },
      ],
      gps: [[45.053219,7.66903],[45.052834,7.668636],[45.052458,7.668178],[45.05232,7.667625],[45.052689,7.667074],[45.053038,7.666495],[45.053389,7.665939],[45.053306,7.665681],[45.052883,7.665131],[45.052487,7.6647],[45.052047,7.664241],[45.051652,7.663768],[45.051656,7.663281],[45.051536,7.662767],[45.051105,7.66243],[45.050758,7.662032],[45.050346,7.661527],[45.04986,7.661057],[45.049439,7.660567],[45.049011,7.660104],[45.049187,7.659633],[45.048824,7.659145],[45.048391,7.658687],[45.048153,7.658191],[45.048418,7.657488],[45.04865,7.65682],[45.048911,7.656133],[45.04907,7.65545],[45.049231,7.655132],[45.049447,7.654358],[45.049268,7.653792],[45.048751,7.653416],[45.048226,7.653066],[45.047695,7.652639],[45.047197,7.65234],[45.046711,7.65197],[45.046084,7.65153],[45.045466,7.651038],[45.044885,7.650643],[45.044308,7.650213],[45.043677,7.649801],[45.043244,7.650466],[45.042964,7.651364],[45.042696,7.652264],[45.042356,7.653099],[45.042116,7.654008],[45.042512,7.654613],[45.043122,7.655082],[45.043699,7.655486],[45.044301,7.65587],[45.044934,7.656298],[45.045564,7.65675],[45.046186,7.657154],[45.04682,7.657619],[45.047415,7.65803],[45.048075,7.658375],[45.048436,7.65745],[45.048704,7.656596],[45.048998,7.65577],[45.049298,7.654909],[45.049558,7.654021],[45.048886,7.653495],[45.048296,7.653109],[45.047696,7.652689],[45.047077,7.652228],[45.046484,7.65181],[45.045861,7.651382],[45.045216,7.650903],[45.044617,7.650462],[45.043948,7.649994],[45.043383,7.649973],[45.043327,7.650917],[45.043069,7.651793],[45.042788,7.65274],[45.042505,7.653657],[45.04231,7.654488],[45.042971,7.654939],[45.043549,7.65539],[45.044181,7.655825],[45.044782,7.656212],[45.0454,7.656638],[45.046016,7.657048],[45.046651,7.657489],[45.04728,7.657918],[45.047917,7.658378],[45.04831,7.657711],[45.048603,7.656909],[45.048853,7.656056],[45.049133,7.655324],[45.049369,7.654645],[45.049348,7.653856],[45.048711,7.653387],[45.048106,7.65298],[45.047472,7.652532],[45.046854,7.652054],[45.046223,7.651604],[45.0456,7.651178],[45.044983,7.650708],[45.044392,7.650313],[45.043738,7.649834],[45.043276,7.650428],[45.043225,7.651331],[45.042969,7.652213],[45.04267,7.653152],[45.042357,7.654079],[45.042674,7.654734],[45.043271,7.655203],[45.043887,7.655605],[45.044534,7.656004],[45.045167,7.65645],[45.045766,7.656869],[45.046388,7.657322],[45.047001,7.657726],[45.047634,7.658158],[45.048174,7.658109],[45.048506,7.65722],[45.048775,7.656393],[45.049066,7.655567],[45.049371,7.65471],[45.049403,7.653901],[45.048789,7.653444],[45.048165,7.653006],[45.047539,7.65255],[45.046904,7.652115],[45.046291,7.651677],[45.045678,7.651244],[45.045035,7.650811],[45.044435,7.650359],[45.043766,7.649861],[45.043266,7.650393],[45.043245,7.651298],[45.042962,7.652221],[45.042662,7.653155],[45.042358,7.654046],[45.04264,7.654712],[45.043259,7.655176],[45.043852,7.655597],[45.044457,7.655991],[45.045099,7.656407],[45.045711,7.656838],[45.046355,7.657271],[45.046993,7.657742],[45.047637,7.65816],[45.048164,7.658143],[45.048487,7.657285],[45.048748,7.65643],[45.04906,7.655576],[45.049352,7.654721],[45.049423,7.653917],[45.048818,7.653466],[45.048219,7.653048],[45.04761,7.652609],[45.046998,7.652176],[45.046404,7.651773],[45.045783,7.651319],[45.045169,7.650849],[45.044565,7.650477],[45.043938,7.650023],[45.043379,7.650136],[45.043315,7.65102],[45.04306,7.651891],[45.04278,7.652799],[45.042493,7.653749],[45.042396,7.654548],[45.043016,7.65499],[45.043615,7.655397],[45.044229,7.655851],[45.044894,7.656264],[45.045514,7.656705],[45.046122,7.657115],[45.046748,7.657585],[45.047368,7.658016],[45.048025,7.658341],[45.048399,7.657523],[45.048694,7.656644],[45.048969,7.655821],[45.04926,7.655022],[45.049524,7.654205],[45.04904,7.653643],[45.048459,7.65321],[45.047866,7.652833],[45.047254,7.652382],[45.046647,7.651945],[45.046054,7.651505],[45.045459,7.651092],[45.044859,7.650667],[45.044253,7.65025],[45.043589,7.649819],[45.043331,7.650658],[45.043158,7.651535],[45.042868,7.65244],[45.042602,7.653381],[45.042284,7.654236],[45.042778,7.654794],[45.043403,7.655233],[45.044004,7.655646],[45.044612,7.656091],[45.045224,7.656512],[45.045863,7.656955],[45.046455,7.657452],[45.04711,7.657813],[45.047743,7.658231],[45.048337,7.658721],[45.048897,7.659265],[45.04951,7.659567],[45.049739,7.659692]]
    }
  },
  { date: '21 APR', title: 'Pista Intervalli 6.9km', kind: 'run', dur: 43, load: 'Z2-Z4', rpe: 6, note: '6.893km · 43\'23\" · 6:17/km · HR 147/163',
    details: { summary: 'WU 2.8km + lavoro 2.9km @5:10/km + transizione 1.2km', metrics: [{ l: 'DISTANZA TOT', v: '6.893km' }, { l: 'TEMPO TOT', v: '43\'23"' }, { l: 'WU', v: '2.760km · 18\'11" · 6:35/km · HR 113' }, { l: 'LAVORO', v: '2.940km · 15\'14" · 5:10/km · HR 147/163' }, { l: 'TRANSIZIONE', v: '1.193km · 9\'57" · 8:20/km · HR 116' }],
      gps: [[45.057991,7.687206],[45.057925,7.687114],[45.057761,7.686986],[45.057589,7.686848],[45.057413,7.686715],[45.057234,7.686589],[45.057064,7.686469],[45.056909,7.686362],[45.056769,7.686248],[45.056614,7.686112],[45.056465,7.685999],[45.056315,7.685894],[45.056149,7.685775],[45.056004,7.685662],[45.055877,7.68556],[45.055721,7.685466],[45.055649,7.685466],[45.055687,7.685519],[45.055746,7.685575],[45.055811,7.685615],[45.055884,7.68567],[45.055944,7.685735],[45.056003,7.685801],[45.05608,7.685868],[45.056161,7.685932],[45.056219,7.685982],[45.056297,7.686048],[45.056334,7.686001],[45.056262,7.685908],[45.056177,7.685831],[45.056086,7.685781],[45.056131,7.685859],[45.056279,7.685971],[45.056443,7.686101],[45.056596,7.686216],[45.056743,7.686334],[45.056902,7.686466],[45.057062,7.686587],[45.057242,7.6867],[45.057394,7.686817],[45.057555,7.686929],[45.057695,7.687051],[45.057844,7.687159],[45.057984,7.687254],[45.058134,7.687364],[45.058272,7.687463],[45.058361,7.687514],[45.058414,7.687545],[45.058466,7.687585],[45.058521,7.687631],[45.058574,7.687677],[45.058647,7.68773],[45.05871,7.68778],[45.058785,7.687827],[45.058846,7.687855],[45.058882,7.68788],[45.05884,7.687814],[45.058765,7.687735],[45.058697,7.687664],[45.058628,7.687623],[45.058556,7.687573],[45.058481,7.687518],[45.058378,7.68743],[45.058256,7.687328],[45.058114,7.687233],[45.057972,7.687119],[45.057818,7.687014],[45.057668,7.686907],[45.05752,7.686803],[45.057385,7.686711],[45.057247,7.686595],[45.057109,7.68649],[45.056973,7.686379],[45.056836,7.686276],[45.056709,7.686182],[45.056589,7.686103],[45.05647,7.686049],[45.05638,7.685985],[45.056308,7.685914],[45.056239,7.685857],[45.056163,7.685814],[45.056106,7.685767],[45.056041,7.685715],[45.055988,7.685674],[45.055919,7.685623],[45.055859,7.685576],[45.055806,7.685532],[45.055742,7.685489],[45.055672,7.685455],[45.055598,7.685424],[45.055527,7.685364],[45.055457,7.685333],[45.055532,7.685418],[45.055676,7.68556],[45.05583,7.685689],[45.055954,7.685792],[45.056094,7.685897],[45.056224,7.685991],[45.056366,7.686094],[45.056518,7.686195],[45.056656,7.686296],[45.056785,7.686402],[45.056925,7.686502],[45.057087,7.686608],[45.057235,7.686708],[45.057389,7.686811],[45.057519,7.686914],[45.0576,7.686973],[45.057647,7.68701],[45.057703,7.687038],[45.057766,7.687076],[45.057819,7.68711],[45.057868,7.687142],[45.05791,7.687182],[45.057959,7.687232],[45.05802,7.687275],[45.058076,7.687312],[45.058137,7.687356],[45.058202,7.6874],[45.058254,7.687463],[45.058331,7.687514],[45.058314,7.687428],[45.058249,7.68736],[45.058127,7.687278],[45.057974,7.687163],[45.057836,7.687047],[45.05769,7.686942],[45.057549,7.686825],[45.0574,7.686712],[45.057252,7.686601],[45.057121,7.686487],[45.05698,7.686389],[45.056844,7.686287],[45.056704,7.686192],[45.056578,7.686091],[45.056436,7.68599],[45.056295,7.6859],[45.056184,7.685832],[45.056122,7.685781],[45.056062,7.68573],[45.05599,7.685701],[45.055936,7.685664],[45.055873,7.685605],[45.055805,7.685549],[45.05574,7.685505],[45.055684,7.685459],[45.055613,7.685414],[45.055538,7.685383],[45.05545,7.68535],[45.055378,7.685325],[45.055372,7.685357],[45.055386,7.685363],[45.055451,7.685394],[45.055549,7.685446],[45.055679,7.685541],[45.055812,7.685648],[45.055933,7.685757],[45.056056,7.685876],[45.056205,7.685968],[45.056344,7.686056],[45.056468,7.686156],[45.056605,7.686253],[45.056733,7.686368],[45.056879,7.686475],[45.057032,7.686574],[45.057183,7.686673],[45.057341,7.686782],[45.057483,7.686882],[45.057567,7.686946],[45.057618,7.686965],[45.057659,7.68701],[45.057705,7.687045],[45.057761,7.687082],[45.05781,7.687116],[45.057862,7.687166],[45.057914,7.687216],[45.057962,7.687253],[45.058017,7.68729],[45.058081,7.687325],[45.058142,7.687373],[45.058213,7.687433],[45.058275,7.687494],[45.05826,7.687424],[45.058193,7.687362],[45.058096,7.687262],[45.057976,7.68716],[45.057844,7.687062],[45.057713,7.686945],[45.057572,7.686836],[45.057416,7.686713],[45.057265,7.68658],[45.057111,7.686471],[45.056983,7.686378],[45.056844,7.686278],[45.056699,7.686176],[45.056569,7.686072],[45.056433,7.685977],[45.056288,7.685878],[45.056181,7.68582],[45.056136,7.685808],[45.056093,7.685788],[45.056047,7.685757],[45.055999,7.685723],[45.055954,7.685683],[45.055906,7.68564],[45.055866,7.685617],[45.055826,7.685589],[45.055794,7.685552],[45.055735,7.685509],[45.055674,7.685477],[45.055627,7.685438],[45.055575,7.685415],[45.055598,7.685476],[45.055679,7.685554],[45.055775,7.685636],[45.055906,7.685742],[45.056036,7.685851],[45.056155,7.685948],[45.056278,7.686046],[45.056432,7.686127],[45.056557,7.686226],[45.056697,7.686328],[45.05683,7.686434],[45.056958,7.686519],[45.057125,7.686638],[45.057281,7.686755],[45.057432,7.686848],[45.057572,7.686969],[45.057726,7.687073],[45.057773,7.687108]] }
  },
  { date: '18 APR', title: 'ATHX Gara', kind: 'hyrox', dur: 52, load: 'Z3-Z4', rpe: 7, note: 'strength + endurance + metcon-x',
    details: {
      summary: 'ATHX Gara — 3 sessioni: Strength (press65/squat100/DL130) + Endurance (row+run alternati) + Metcon-X 15\'',
      blocks: [
        { name: 'STRENGTH', splits: [
          { label: 'Press', pace: '65kg', watts: '', hr: '106 bpm avg' },
          { label: 'Squat', pace: '100kg', watts: '', hr: '' },
          { label: 'Deadlift', pace: '130kg', watts: '', hr: '131 bpm max' },
        ]},
        { name: 'ENDURANCE', splits: [
          { label: 'Row 1', pace: '4:11', watts: '', hr: '153 bpm' },
          { label: 'Run 1', pace: '2:50 · 555m', watts: '', hr: '' },
          { label: 'Row 2', pace: '5:05', watts: '', hr: '' },
          { label: 'Run 2', pace: '3:39 · 739m', watts: '', hr: '167 bpm' },
          { label: 'Row 3', pace: '5:05', watts: '', hr: '' },
        ]},
        { name: 'METCON-X', splits: [
          { label: '15:00', pace: '', watts: '', hr: '153 avg / 170 max' },
        ]},
      ],
      metrics: [
        { l: 'STRENGTH DUR', v: '22\'' },
        { l: 'STRENGTH HR', v: '106 avg / 131 max' },
        { l: 'ENDURANCE DUR', v: '~13\'' },
        { l: 'ENDURANCE HR', v: '~158 avg' },
        { l: 'METCON DUR', v: '15\'' },
        { l: 'METCON HR', v: '153 avg / 170 max' },
      ]
    }
  },
  { date: '16 APR', title: 'Pista Intervalli 5.1km', kind: 'run', dur: 31, load: 'Z2-Z4', rpe: 6, note: '5.125km · 30\'38\" · 5:58/km · HR 134/160',
    details: { summary: 'Ruffini · intervalli 6×300m + 6×200m', metrics: [{ l: 'DISTANZA', v: '5.125km' }, { l: 'TEMPO', v: '30\'38"' }, { l: 'PACE AVG', v: '5:58/km' }, { l: 'HR AVG', v: '134 bpm' }, { l: 'HR MAX', v: '160 bpm' }],
      gps: [[45.061603,7.63458],[45.061543,7.634277],[45.061442,7.633971],[45.061358,7.633642],[45.061292,7.633328],[45.061211,7.632996],[45.061121,7.632684],[45.061042,7.632364],[45.060961,7.632022],[45.060872,7.631724],[45.060791,7.631434],[45.060709,7.631149],[45.060631,7.631062],[45.060632,7.631062],[45.060611,7.631021],[45.0606,7.630963],[45.060586,7.630846],[45.060522,7.630598],[45.060477,7.630361],[45.06041,7.630112],[45.060351,7.629879],[45.060262,7.629708],[45.060214,7.629601],[45.060241,7.629573],[45.060266,7.629667],[45.06029,7.629826],[45.060384,7.630166],[45.060524,7.630665],[45.060672,7.631138],[45.060795,7.631594],[45.060903,7.632013],[45.061011,7.632442],[45.061126,7.632847],[45.061238,7.633278],[45.06129,7.633447],[45.061301,7.633501],[45.06136,7.633705],[45.061423,7.633878],[45.06146,7.63397],[45.061401,7.633773],[45.061339,7.633589],[45.061282,7.633341],[45.06117,7.632823],[45.061053,7.63234],[45.060888,7.631865],[45.060761,7.631397],[45.060656,7.630975],[45.060536,7.630554],[45.060413,7.630132],[45.060312,7.629782],[45.060255,7.629611],[45.060222,7.629461],[45.060177,7.629371],[45.060222,7.629525],[45.060262,7.629664],[45.060286,7.629787],[45.060323,7.62995],[45.060428,7.630317],[45.06057,7.630791],[45.060707,7.631256],[45.060837,7.631724],[45.060968,7.632197],[45.06109,7.632692],[45.06123,7.633166],[45.061329,7.633629],[45.061398,7.633839],[45.061427,7.633997],[45.061463,7.634174],[45.061534,7.634241],[45.061502,7.634072],[45.061427,7.633901],[45.06133,7.63349],[45.061198,7.632942],[45.061056,7.632414],[45.060901,7.631934],[45.060773,7.631494],[45.060669,7.631044],[45.06055,7.630629],[45.060425,7.630209],[45.06038,7.630054],[45.06033,7.629905],[45.060276,7.62972],[45.060247,7.629561],[45.060212,7.629442],[45.060198,7.629524],[45.060244,7.629643],[45.060342,7.629981],[45.060474,7.630501],[45.060623,7.631013],[45.060754,7.631535],[45.060907,7.632014],[45.061049,7.632494],[45.061168,7.63297],[45.061275,7.633383],[45.06131,7.63355],[45.061359,7.633714],[45.061381,7.633888],[45.061435,7.633998],[45.061439,7.633893],[45.061373,7.633738],[45.061319,7.633454],[45.061215,7.632957],[45.061098,7.632467],[45.06096,7.631999],[45.060815,7.631547],[45.060684,7.631113],[45.060556,7.630666],[45.060438,7.630246],[45.060352,7.629956],[45.060316,7.629802],[45.06029,7.629608],[45.060264,7.629745],[45.060302,7.629875],[45.060331,7.630022],[45.060366,7.630173],[45.060407,7.630298],[45.060515,7.630693],[45.060677,7.631315],[45.060849,7.631898],[45.061001,7.632461],[45.061101,7.632865],[45.061164,7.632996],[45.0612,7.633132],[45.061235,7.633277],[45.061277,7.633395],[45.061267,7.633233],[45.061221,7.633049],[45.061138,7.632828],[45.060987,7.632286],[45.060842,7.631753],[45.060714,7.631251],[45.060587,7.630743],[45.060476,7.630444],[45.060461,7.630321],[45.06043,7.630185],[45.060386,7.630074],[45.060348,7.629939],[45.060305,7.629824],[45.060352,7.629977],[45.060386,7.630141],[45.060438,7.63031],[45.06059,7.630865],[45.060773,7.631466],[45.060917,7.632101],[45.061069,7.632695],[45.061125,7.632908],[45.061177,7.633054],[45.061211,7.633193],[45.061247,7.633333],[45.061243,7.633179],[45.061225,7.633028],[45.061171,7.632869],[45.061052,7.632454],[45.060874,7.631899],[45.060742,7.631345],[45.060607,7.630864],[45.06048,7.630407],[45.060451,7.630249],[45.0604,7.630133],[45.060358,7.630003],[45.060318,7.629845],[45.060279,7.629696],[45.060301,7.629872],[45.060351,7.630069],[45.060472,7.630529],[45.06063,7.631102],[45.060795,7.631661],[45.060943,7.632242],[45.061069,7.632662],[45.061096,7.632778],[45.061142,7.632904],[45.061178,7.633052],[45.061223,7.633169],[45.061214,7.632997],[45.06118,7.632858],[45.061133,7.632717],[45.061058,7.63225],[45.060867,7.631672],[45.060702,7.631161],[45.060589,7.630671],[45.060476,7.630326],[45.060433,7.630235],[45.060465,7.630406],[45.060521,7.630651],[45.060581,7.63091],[45.060665,7.631193],[45.060734,7.631447],[45.060813,7.631723],[45.060907,7.632016],[45.060978,7.63225],[45.061059,7.632519],[45.061115,7.632854],[45.061183,7.633182],[45.061288,7.633487],[45.06137,7.633818],[45.061461,7.634148],[45.061544,7.634467],[45.061644,7.634385],[45.061572,7.634093],[45.061491,7.633779],[45.061396,7.633452],[45.061297,7.633136],[45.061222,7.632809],[45.061139,7.63248],[45.061083,7.632291],[45.061073,7.632289]] }
  },
  { date: '16 APR', title: 'Ski Z2 70\'', kind: 'ski', dur: 70, load: 'Z2', rpe: 5, note: '15.651m · 145W',
    details: {
      summary: '70\' Z2 SkiErg continuo',
      metrics: [
        { l: 'DISTANZA', v: '15.651m' },
        { l: 'POTENZA', v: '145W' },
      ]
    }
  },
  { date: '15 APR', title: 'Ski 2K Test FAILED', kind: 'ski', dur: 19, load: 'Z4-Z5', rpe: 9, note: 'WU 3000m + tentativo 2K interrotto a 1337m',
    details: {
      summary: 'WU progressivo 3000m (13\') poi tentativo 2K test interrotto a 1337m dopo 5\'26"',
      metrics: [
        { l: 'WU', v: '3000m · 13\'12" · 152W · HR 118/133' },
        { l: 'TEST 2K', v: 'INTERROTTO a 1337m · 5\'26"' },
        { l: 'PACE TEST', v: '2:02/500m · 193W avg · 341W max' },
        { l: 'HR TEST', v: '154 avg · 164 max' },
      ]
    }
  },
  { date: '14 APR', title: 'Outdoor Lungo 14.3km', kind: 'run', dur: 80, load: 'Z2-Z3', rpe: 6, note: '14.333km · 79\'54\" · 5:34/km · HR 138/159',
    details: {
      summary: 'Corsa lunga ~14.3km',
      metrics: [
        { l: 'DISTANZA', v: '14.3km' },
        { l: 'DURATA', v: '80\'' },
      ],
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    }
  },
  { date: '13 APR', title: 'Ski accidentale 43m', kind: 'ski', dur: 0.3, load: 'Z1', rpe: 1, note: '43m · 16" · accidentale',
    details: { summary: 'Avvio accidentale SkiErg · 16 secondi', metrics: [{ l: 'DISTANZA', v: '43m' }, { l: 'TEMPO', v: '16"' }] }
  },
  { date: '12 APR', title: 'DEKA Strong Busalla', kind: 'hyrox', dur: 26, load: 'Z3-Z4', rpe: 8, note: 'singolo 15\' + doppio con Mattia 11\'',
    details: {
      summary: 'DEKA Strong Busalla — singolo (15\') + doppio con Mattia (11\')',
      metrics: [
        { l: 'SINGOLO', v: '15\'11" · HR avg 152 · max 163' },
        { l: 'DOPPIO', v: '11\'02" · HR avg 149 · max 164' },
        { l: 'CALORIE TOT', v: '487 kcal' },
      ]
    }
  },
  { date: '11 APR', title: 'Tapis Easy 2.8km', kind: 'run', dur: 19, load: 'Z2', rpe: 3, note: '2.771km · 19\'07\" · 6:53/km · HR 120/127',
    details: { summary: 'Easy pregara su treadmill · 2.8km', metrics: [{ l: 'DISTANZA', v: '2.771km' }, { l: 'TEMPO', v: '19\'07"' }, { l: 'PACE AVG', v: '6:53/km' }, { l: 'HR AVG', v: '120 bpm' }, { l: 'HR MAX', v: '127 bpm' }] }
  },
  { date: '11 APR', title: 'Row WU 462m', kind: 'row', dur: 2, load: 'Z1', rpe: 1, note: '462m · 2\'17" · 105W · DF 92',
    details: { summary: 'Warmup rower prima di Z2 75\'', metrics: [{ l: 'DISTANZA', v: '462m' }, { l: 'TEMPO', v: '2\'17"' }, { l: 'POTENZA', v: '105W' }] }
  },
  { date: '11 APR', title: 'Row Z2 75\'', kind: 'row', dur: 75, load: 'Z2', rpe: 5, note: '17.845m · spm alternati',
    details: {
      summary: '75\' Z2 RowErg continuo · spm alternati',
      metrics: [
        { l: 'DISTANZA', v: '17.845m' },
        { l: 'DURATA', v: '75\'' },
        { l: 'PACE AVG', v: '~2:06/500m' },
        { l: 'ZONA', v: 'Z2' },
        { l: 'NOTE', v: 'SPM alternati (variazione cadenza)' },
      ]
    }
  },
  { date: '09 APR', title: 'Ski Z2 65\'', kind: 'ski', dur: 65, load: 'Z2', rpe: 5, note: '14.572m · 146W',
    details: {
      summary: '65\' Z2 SkiErg continuo',
      metrics: [
        { l: 'DISTANZA', v: '14.572m' },
        { l: 'POTENZA', v: '146W' },
      ]
    }
  },
  { date: '09 APR', title: 'Pista Intervalli 7.1km', kind: 'run', dur: 48, load: 'Z2-Z4', rpe: 6, note: '7.130km · 47\'36\" · 6:40/km · HR 141/171',
    details: { summary: 'WU 1.6km + intervalli pista Ruffini 5.6km', metrics: [{ l: 'DISTANZA TOT', v: '7.130km' }, { l: 'TEMPO TOT', v: '47\'36"' }, { l: 'WU', v: '1.570km · 10\'59" · 7:00/km · HR 110/141' }, { l: 'INTERVALLI', v: '5.560km · 36\'36" · 6:35/km · HR 141/171' }],
      gps: [[45.059445,7.632906],[45.059105,7.633268],[45.059321,7.633781],[45.059742,7.633805],[45.060189,7.633809],[45.060162,7.633809],[45.060136,7.633809],[45.060144,7.633809],[45.06014,7.633809],[45.060143,7.633809],[45.060143,7.633809],[45.060505,7.633546],[45.060375,7.632974],[45.059896,7.63291],[45.059414,7.632906],[45.05947,7.632906],[45.059482,7.632906],[45.059462,7.632906],[45.059449,7.632906],[45.059464,7.632906],[45.05944,7.632906],[45.059133,7.633151],[45.059246,7.633732],[45.059688,7.633804],[45.060097,7.633808],[45.060206,7.63381],[45.06013,7.633809],[45.060112,7.633809],[45.060162,7.633809],[45.060174,7.633809],[45.060157,7.633809],[45.060387,7.633739],[45.060514,7.63321],[45.060175,7.632913],[45.059718,7.632908],[45.059385,7.632908],[45.059458,7.632906],[45.059488,7.632906],[45.059458,7.632906],[45.059481,7.632906],[45.059466,7.632906],[45.059429,7.632906],[45.059133,7.633153],[45.059172,7.63364],[45.059513,7.633803],[45.059912,7.633807],[45.06027,7.633802],[45.060526,7.633457],[45.060391,7.632987],[45.06003,7.632911],[45.059623,7.632907],[45.059314,7.63293],[45.059101,7.633301],[45.059253,7.633737],[45.059601,7.633804],[45.05993,7.633807],[45.060295,7.633795],[45.060521,7.633488],[45.060402,7.632999],[45.060058,7.632912],[45.05966,7.632908],[45.059396,7.632907],[45.059459,7.632906],[45.05947,7.632906],[45.059486,7.632906],[45.05949,7.632906],[45.059497,7.632906],[45.059486,7.632906],[45.059485,7.632906],[45.059479,7.632906],[45.059503,7.632906],[45.059506,7.632906],[45.059481,7.632906],[45.059383,7.632909],[45.059121,7.63319],[45.05917,7.633636],[45.05953,7.633803],[45.059881,7.633806],[45.060275,7.633801],[45.060528,7.633444],[45.060382,7.63298],[45.05998,7.632911],[45.059589,7.632907],[45.059417,7.632906],[45.059488,7.632906],[45.059492,7.632906],[45.059507,7.632906],[45.059507,7.632906],[45.059507,7.632906],[45.059487,7.632906],[45.059516,7.632906],[45.059461,7.632906],[45.059261,7.632963],[45.059101,7.633393],[45.059335,7.633787],[45.059735,7.633805],[45.060131,7.633809],[45.060458,7.633652],[45.060497,7.633153],[45.060149,7.632912],[45.059754,7.632909],[45.05939,7.632908],[45.059471,7.632906],[45.05949,7.632906],[45.059483,7.632906],[45.059486,7.632906],[45.059492,7.632906],[45.059502,7.632906],[45.059503,7.632906],[45.059509,7.632906],[45.059505,7.632906],[45.059395,7.632907],[45.059115,7.633215],[45.059194,7.633672],[45.059548,7.633803],[45.059956,7.633807],[45.060317,7.633786],[45.060532,7.633402],[45.060367,7.632968],[45.059947,7.632911],[45.05958,7.632907],[45.059251,7.632971],[45.0591,7.633383],[45.059311,7.633776],[45.059672,7.633804],[45.060019,7.633808],[45.060358,7.633762],[45.060532,7.633319],[45.060296,7.632928],[45.059899,7.63291],[45.059518,7.632906],[45.059416,7.632906],[45.059523,7.632906],[45.059567,7.632907],[45.059542,7.632907],[45.059514,7.632906],[45.059505,7.632906],[45.059462,7.632906],[45.059481,7.632906],[45.05949,7.632906],[45.059491,7.632906],[45.059516,7.632906],[45.059492,7.632906],[45.059366,7.632911],[45.0591,7.63332],[45.059265,7.633747],[45.059675,7.633804],[45.060101,7.633809],[45.06017,7.633809],[45.060115,7.633809],[45.060157,7.633809],[45.060151,7.633809],[45.06016,7.633809],[45.060146,7.633809],[45.060406,7.633719],[45.060503,7.633169],[45.060137,7.632912],[45.059694,7.632908],[45.059386,7.632908],[45.059415,7.632906],[45.059459,7.632906],[45.0595,7.632906],[45.059485,7.632906],[45.05946,7.632906],[45.05942,7.632906],[45.05911,7.633237],[45.059225,7.633711],[45.059639,7.633804],[45.060085,7.633808],[45.060241,7.633807],[45.060135,7.633809],[45.060137,7.633809],[45.060137,7.633809],[45.060171,7.633809],[45.060144,7.633809],[45.060324,7.633782],[45.06053,7.633294],[45.06024,7.632915],[45.05978,7.632909],[45.059371,7.63291],[45.059413,7.632906],[45.059496,7.632906],[45.059483,7.632906],[45.059468,7.632906],[45.059492,7.632906],[45.059449,7.632906],[45.059145,7.633122],[45.059147,7.633591],[45.059497,7.633803],[45.05988,7.633806],[45.060248,7.633807],[45.060507,7.633539],[45.060446,7.633053],[45.06006,7.632912],[45.059691,7.632908],[45.059339,7.63292],[45.05911,7.633237],[45.059238,7.633725],[45.059586,7.633803],[45.059959,7.633807],[45.060319,7.633785],[45.060532,7.633389],[45.060346,7.632953],[45.059942,7.632911],[45.059562,7.632907],[45.05935,7.632916],[45.059497,7.632906],[45.059548,7.632907],[45.059441,7.632906],[45.059472,7.632906],[45.059489,7.632906],[45.059505,7.632906],[45.059468,7.632906],[45.0595,7.632906],[45.059507,7.632906],[45.059507,7.632906],[45.059498,7.632906],[45.059484,7.632906],[45.059471,7.632906],[45.059481,7.632906],[45.059488,7.632906]] }
  },
  { date: '07 APR', title: 'Tapis Lungo 10.3km', kind: 'run', dur: 70, load: 'Z2-Z3', rpe: 5, note: '10.321km · 60\'00\" · 5:48/km · HR 130/143',
    details: {
      summary: 'Recupero aerobico treadmill · 10.3km in 60\'',
      metrics: [
        { l: 'DISTANZA', v: '10.321km' },
        { l: 'TEMPO', v: '60:00' },
        { l: 'PACE AVG', v: '5:49/km' },
        { l: 'HR AVG', v: '130 bpm' },
        { l: 'HR MAX', v: '143 bpm' },
        { l: 'CALORIE', v: '931 kcal' },
      ]
    }
  },
  { date: '04 APR', title: 'HYROX BOLOGNA DOUBLES · 1:03:27', kind: 'hyrox', dur: 63, load: 'RACE', rpe: 8, note: '1:03:27 · con Armando · Run 35:45 · Stations 22:35 · Rox 5:12 · Best run 4:19 (R2) · PB Doubles',
    details: {
      summary: 'Hyrox Bologna 04 Aprile 2026 — DOUBLES MEN con Armando. Run totale 35:45, stazioni 22:35, Roxzone 5:12. PB Doubles.',
      metrics: [
        { l: 'FINISH', v: '1:03:27' },
        { l: 'RUN TOTALE', v: '35:45' },
        { l: 'STAZIONI', v: '22:35' },
        { l: 'ROXZONE', v: '5:12' },
        { l: 'BEST RUN', v: '4:19 (R2)' },
      ],
    },
    table: {
      headers: ['#','Segmento','Durata','Elapsed','Rank'],
      rows: [
        ['1','Run 1','4:20','04:20',''],
        ['','Rox In','0:37','04:57',''],
        ['2','Ski 1000m','3:45','08:41','10'],
        ['','Rox Out','0:06','08:47',''],
        ['3','Run 2','4:19','13:06',''],
        ['','Rox In','0:36','13:42',''],
        ['4','Sled Push 50m','1:34','15:15','6'],
        ['','Rox Out','0:14','15:29',''],
        ['5','Run 3','4:31','20:00',''],
        ['','Rox In','0:28','20:28',''],
        ['6','Sled Pull 50m','2:23','22:51','6'],
        ['','Rox Out','0:12','23:03',''],
        ['7','Run 4','4:30','27:33',''],
        ['','Rox In','0:17','27:50',''],
        ['8','BBJ 80m','2:14','30:04','3'],
        ['','Rox Out','0:20','30:24',''],
        ['9','Run 5','4:32','34:56',''],
        ['','Rox In','0:12','35:08',''],
        ['10','Row 1000m','3:58','39:06','4'],
        ['','Rox Out','0:35','39:41',''],
        ['11','Run 6','4:27','44:08',''],
        ['','Rox In','0:14','44:22',''],
        ['12','FC 200m','1:40','46:01','20'],
        ['','Rox Out','0:31','46:32',''],
        ['13','Run 7','4:24','50:56',''],
        ['','Rox In','0:11','51:07',''],
        ['14','Lunges 100m','3:24','54:30','21'],
        ['','Rox Out','0:39','55:09',''],
        ['15','Run 8','4:41','59:50',''],
        ['16','Wall Balls','3:37','1:03:27','4'],
      ],
    },
  },
  { date: '03 APR', title: 'Ski Recovery 3000m', kind: 'ski', dur: 20, load: 'Z1', rpe: 2, note: '3000m · 19\'41" · 46W · DF 134',
    details: { summary: 'SkiErg recovery leggero', metrics: [{ l: 'DISTANZA', v: '3000m' }, { l: 'TEMPO', v: '19\'41"' }, { l: 'POTENZA', v: '46W' }, { l: 'DF', v: '134' }] }
  },
  { date: '02 APR', title: 'Ski Recovery 2000m', kind: 'ski', dur: 13, load: 'Z1', rpe: 2, note: '2000m · 12\'57" · 48W · DF 107',
    details: { summary: 'SkiErg recovery leggero', metrics: [{ l: 'DISTANZA', v: '2000m' }, { l: 'TEMPO', v: '12\'57"' }, { l: 'POTENZA', v: '48W' }, { l: 'DF', v: '107' }] }
  },
  { date: '02 APR', title: 'Pista Intervalli 2.2km', kind: 'run', dur: 14, load: 'Z2-Z4', rpe: 6, note: '2.150km · 12\'29\" · 5:48/km · HR 125/148',
    details: { summary: 'Intervalli pista Ruffini 6×200m', metrics: [{ l: 'DISTANZA', v: '2.150km' }, { l: 'DURATA', v: '14\'' }, { l: 'HR AVG', v: '125 bpm' }],
      gps: 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}
  },
  { date: '01 APR', title: 'Ski Z2 60\'', kind: 'ski', dur: 60, load: 'Z2', rpe: 5, note: '14.006m · 165W',
    details: {
      summary: '60\' Z2 SkiErg continuo · alta/bassa freq',
      metrics: [
        { l: 'DISTANZA', v: '14.006m' },
        { l: 'POTENZA', v: '165W' },
      ]
    }
  },
  { date: '31 MAR', title: 'Row 10×500m', kind: 'row', dur: 32, load: 'Z3-Z4', rpe: 7, note: '7.000m intervalli',
    details: { summary: 'Row intervalli 10×500m r.1\'30\"', metrics: [{ l: 'DISTANZA', v: '7.000m' }, { l: 'DURATA', v: '32\'' }, { l: 'HR AVG', v: '125 bpm' }, { l: 'HR MAX', v: '150 bpm' }] }
  },
  { date: '31 MAR', title: 'Ski WU 1000m', kind: 'ski', dur: 4, load: 'Z1', rpe: 2, note: '1.000m · 172W · 4\'13"',
    details: { summary: 'Riscaldamento ski pre-row', metrics: [{ l: 'DISTANZA', v: '1.000m' }, { l: 'POTENZA', v: '172W' }, { l: 'DURATA', v: '4\'13"' }, { l: 'SPM', v: '38 avg / 43 max' }] }
  },
  { date: '29 MAR', title: 'Outdoor Salita 6km', kind: 'run', dur: 69, load: 'Z1', rpe: 3, note: '6.010km · 68\'40\" · 11:25/km · HR 87/122',
    details: { summary: 'Corsa collina recupero', metrics: [{ l: 'DISTANZA', v: '6.009km' }, { l: 'DURATA', v: '69\'' }, { l: 'HR AVG', v: '87 bpm' }],
      gps: [[29.119972,-13.568755],[29.119903,-13.569024],[29.119673,-13.569097],[29.11951,-13.569173],[29.119423,-13.569361],[29.119436,-13.569463],[29.119698,-13.56966],[29.119965,-13.569836],[29.120235,-13.570022],[29.120534,-13.570178],[29.120809,-13.570386],[29.120987,-13.570682],[29.121248,-13.570861],[29.121475,-13.571113],[29.121682,-13.571393],[29.121903,-13.571663],[29.122111,-13.571884],[29.122321,-13.572075],[29.122344,-13.572365],[29.122419,-13.572641],[29.122541,-13.572908],[29.122713,-13.573151],[29.122851,-13.573437],[29.122991,-13.573735],[29.123154,-13.574016],[29.123318,-13.574303],[29.123493,-13.574571],[29.123628,-13.574828],[29.123744,-13.575058],[29.123855,-13.575381],[29.12395,-13.575706],[29.124089,-13.576025],[29.124199,-13.57634],[29.124139,-13.576648],[29.12409,-13.57696],[29.124269,-13.577246],[29.12445,-13.577527],[29.124601,-13.577814],[29.124755,-13.578074],[29.124931,-13.578336],[29.1251,-13.578612],[29.125264,-13.578891],[29.125446,-13.579171],[29.125617,-13.579461],[29.125767,-13.579735],[29.125924,-13.580007],[29.126124,-13.580289],[29.12628,-13.580574],[29.126419,-13.580842],[29.126629,-13.581047],[29.126794,-13.581345],[29.126938,-13.581604],[29.127049,-13.581871],[29.127219,-13.582158],[29.127359,-13.58244],[29.127525,-13.582696],[29.12762,-13.583014],[29.127731,-13.583304],[29.127892,-13.583582],[29.128105,-13.583812],[29.128322,-13.584041],[29.128504,-13.584324],[29.128584,-13.584539],[29.128364,-13.584722],[29.128122,-13.584845],[29.127875,-13.584987],[29.127616,-13.585153],[29.127406,-13.585369],[29.127197,-13.585578],[29.126931,-13.585723],[29.126644,-13.585761],[29.126365,-13.585772],[29.126125,-13.58565],[29.125897,-13.585486],[29.125628,-13.58544],[29.125378,-13.585365],[29.125294,-13.585657],[29.125246,-13.585956],[29.125178,-13.586268],[29.125182,-13.586552],[29.125287,-13.586804],[29.125396,-13.587063],[29.125434,-13.587223],[29.125448,-13.587415],[29.125448,-13.587415],[29.125449,-13.587409],[29.125547,-13.587646],[29.125609,-13.587899],[29.125646,-13.58812],[29.125671,-13.588345],[29.125642,-13.5886],[29.125601,-13.588848],[29.125539,-13.589066],[29.125422,-13.58926],[29.125261,-13.589461],[29.125071,-13.589642],[29.124894,-13.589829],[29.124767,-13.590066],[29.124655,-13.590315],[29.124468,-13.59045],[29.124213,-13.590446],[29.12392,-13.590398],[29.123651,-13.590271],[29.123486,-13.590091],[29.123487,-13.590112],[29.123384,-13.589977],[29.123381,-13.589969],[29.123218,-13.58987],[29.12305,-13.589655],[29.122888,-13.589447],[29.122791,-13.589124],[29.122755,-13.588887],[29.122783,-13.58863],[29.122812,-13.588354],[29.122857,-13.588058],[29.12289,-13.58777],[29.12295,-13.587473],[29.123027,-13.587186],[29.123137,-13.586917],[29.123325,-13.586718],[29.123532,-13.586559],[29.123769,-13.586476],[29.124004,-13.586467],[29.124205,-13.5866],[29.124417,-13.586679],[29.124633,-13.586725],[29.12482,-13.586688],[29.124883,-13.586564],[29.124954,-13.58645],[29.125104,-13.586292],[29.12513,-13.586248],[29.124972,-13.58602],[29.124836,-13.585752],[29.12478,-13.585463],[29.124718,-13.585201],[29.124569,-13.584953],[29.124278,-13.584841],[29.124168,-13.584853],[29.124103,-13.584635],[29.123979,-13.584349],[29.12391,-13.584043],[29.123818,-13.583747],[29.123738,-13.583437],[29.123642,-13.583111],[29.123562,-13.582793],[29.123463,-13.582485],[29.1234,-13.582208],[29.123323,-13.58189],[29.123248,-13.581549],[29.12343,-13.581484],[29.123431,-13.58149],[29.123219,-13.581482],[29.122981,-13.581366],[29.122757,-13.581196],[29.122494,-13.581101],[29.122256,-13.580997],[29.122057,-13.580802],[29.121996,-13.58047],[29.121923,-13.580173],[29.121902,-13.579828],[29.122022,-13.579548],[29.122158,-13.579267],[29.122035,-13.579002],[29.121892,-13.578753],[29.121769,-13.578457],[29.121805,-13.57813],[29.121701,-13.577878],[29.121574,-13.577584],[29.121457,-13.577289],[29.121354,-13.577018],[29.121238,-13.576745],[29.121175,-13.576463],[29.121067,-13.576162],[29.120936,-13.575873],[29.120794,-13.575637],[29.120591,-13.57542],[29.120433,-13.575111],[29.120312,-13.574865],[29.120175,-13.574603],[29.120047,-13.574294],[29.119957,-13.574009],[29.120011,-13.573721],[29.119942,-13.573423],[29.119865,-13.573106],[29.119827,-13.572799],[29.119769,-13.572491],[29.119739,-13.572188],[29.119679,-13.571862],[29.119637,-13.571546],[29.119586,-13.571235],[29.119548,-13.570905],[29.119553,-13.570575],[29.119508,-13.570276],[29.119446,-13.569972],[29.119401,-13.569645],[29.119344,-13.569345],[29.119295,-13.569046],[29.119233,-13.568719],[29.119198,-13.568405],[29.11914,-13.568092],[29.119097,-13.56781],[29.119185,-13.567517],[29.11942,-13.567368],[29.119356,-13.567177],[29.119288,-13.567001],[29.119334,-13.566717],[29.119555,-13.56678]] }
  },
  { date: '28 MAR', title: 'Outdoor Lungo 16.3km', kind: 'run', dur: 95, load: 'Z2', rpe: 5, note: '16.279km · 94\'35\" · 5:48/km · HR 136/148',
    details: { summary: 'Corsa lunga 16.3km', metrics: [{ l: 'DISTANZA', v: '16.279km' }, { l: 'DURATA', v: '95\'' }, { l: 'HR AVG', v: '136 bpm' }],
      gps: [[29.119004,-13.567001],[29.118517,-13.566828],[29.118028,-13.566717],[29.117646,-13.566212],[29.117038,-13.566646],[29.116414,-13.567025],[29.115819,-13.567399],[29.11516,-13.567659],[29.114617,-13.568079],[29.114151,-13.568624],[29.113832,-13.569292],[29.113638,-13.570038],[29.113524,-13.57065],[29.113409,-13.571275],[29.113265,-13.572119],[29.113085,-13.572955],[29.112968,-13.57376],[29.112835,-13.574556],[29.112672,-13.57534],[29.112488,-13.576081],[29.112268,-13.57685],[29.112076,-13.577578],[29.11188,-13.578306],[29.111674,-13.579078],[29.111492,-13.579839],[29.111289,-13.580573],[29.111093,-13.581292],[29.110893,-13.58205],[29.110715,-13.582823],[29.11055,-13.583599],[29.110473,-13.58414],[29.110341,-13.585023],[29.110241,-13.585919],[29.110163,-13.586751],[29.110089,-13.587538],[29.109991,-13.588337],[29.109874,-13.58909],[29.109693,-13.589819],[29.109484,-13.590531],[29.109274,-13.59122],[29.109068,-13.591916],[29.108855,-13.592648],[29.10864,-13.593381],[29.108507,-13.593817],[29.108278,-13.594525],[29.108076,-13.595212],[29.107872,-13.595892],[29.107684,-13.596555],[29.107495,-13.597211],[29.107322,-13.59779],[29.107159,-13.598328],[29.106947,-13.599024],[29.106733,-13.599779],[29.106533,-13.600483],[29.106364,-13.601246],[29.106088,-13.60202],[29.105771,-13.602736],[29.105428,-13.603445],[29.105063,-13.604136],[29.104685,-13.604778],[29.104311,-13.605499],[29.10396,-13.606212],[29.103613,-13.606895],[29.103265,-13.607608],[29.102865,-13.608399],[29.10249,-13.609151],[29.102122,-13.609891],[29.101722,-13.610666],[29.101343,-13.611455],[29.100984,-13.612247],[29.10063,-13.61301],[29.100299,-13.613764],[29.099943,-13.614377],[29.099569,-13.615059],[29.099273,-13.615797],[29.09899,-13.616526],[29.098551,-13.617233],[29.098299,-13.618024],[29.097962,-13.618788],[29.097769,-13.619577],[29.097278,-13.620145],[29.096663,-13.620572],[29.096026,-13.621018],[29.095375,-13.621473],[29.094698,-13.621949],[29.094021,-13.622413],[29.093381,-13.622859],[29.092744,-13.623307],[29.092101,-13.623745],[29.091477,-13.624168],[29.090853,-13.624613],[29.090234,-13.62504],[29.089586,-13.625485],[29.088991,-13.625908],[29.088404,-13.626312],[29.08781,-13.626732],[29.087184,-13.627171],[29.086569,-13.627598],[29.085961,-13.628015],[29.085377,-13.6284],[29.084773,-13.628785],[29.084139,-13.629182],[29.083455,-13.629613],[29.082814,-13.630017],[29.082195,-13.630405],[29.081898,-13.630586],[29.081874,-13.630664],[29.082585,-13.630203],[29.083267,-13.629789],[29.083953,-13.62935],[29.084617,-13.628933],[29.085289,-13.628496],[29.085948,-13.62812],[29.086404,-13.627827],[29.087056,-13.627348],[29.087773,-13.626858],[29.088441,-13.626384],[29.089099,-13.625912],[29.08975,-13.625468],[29.090372,-13.625035],[29.09102,-13.624577],[29.091656,-13.624143],[29.092287,-13.623698],[29.092888,-13.623289],[29.093488,-13.62285],[29.094088,-13.622439],[29.094683,-13.62202],[29.095301,-13.621584],[29.095879,-13.621189],[29.096433,-13.620784],[29.09701,-13.620352],[29.097636,-13.6199],[29.097845,-13.619166],[29.098187,-13.618381],[29.098487,-13.617666],[29.098693,-13.616908],[29.099059,-13.616272],[29.099343,-13.615462],[29.099745,-13.614646],[29.100184,-13.613921],[29.100549,-13.613133],[29.100948,-13.612439],[29.101271,-13.611733],[29.101631,-13.610962],[29.102009,-13.610228],[29.102375,-13.609506],[29.102761,-13.608758],[29.103121,-13.608019],[29.103482,-13.60727],[29.103875,-13.606508],[29.104256,-13.605748],[29.10466,-13.604947],[29.105048,-13.60417],[29.105451,-13.603378],[29.105816,-13.602623],[29.106164,-13.601827],[29.106444,-13.60099],[29.106711,-13.600121],[29.106953,-13.599296],[29.107198,-13.598442],[29.107449,-13.597602],[29.107709,-13.59673],[29.107952,-13.595899],[29.108205,-13.595051],[29.108454,-13.594219],[29.108691,-13.593416],[29.108941,-13.59258],[29.109181,-13.591762],[29.109418,-13.590951],[29.109651,-13.590146],[29.109865,-13.589331],[29.110031,-13.588465],[29.110133,-13.587597],[29.110216,-13.586732],[29.1103,-13.585884],[29.110391,-13.585041],[29.110511,-13.584227],[29.110678,-13.583338],[29.110871,-13.582522],[29.11109,-13.581723],[29.111314,-13.580875],[29.111535,-13.579994],[29.111752,-13.579164],[29.111974,-13.57828],[29.112213,-13.577448],[29.112413,-13.576655],[29.112629,-13.575862],[29.112818,-13.575063],[29.112963,-13.574239],[29.113107,-13.57344],[29.113255,-13.572616],[29.113418,-13.571745],[29.113567,-13.570861],[29.113655,-13.569987],[29.11388,-13.569157],[29.114292,-13.568443],[29.114852,-13.567849],[29.115529,-13.567504],[29.116203,-13.567117],[29.116873,-13.566714],[29.117578,-13.566206],[29.11817,-13.565607],[29.118703,-13.566371],[29.118965,-13.566837]] }
  },
  { date: '27 MAR', title: 'Ski Z2 10km', kind: 'ski', dur: 43, load: 'Z2', rpe: 5, note: '9.999m · 165W',
    details: { summary: 'Ski Z2 extra', metrics: [{ l: 'DISTANZA', v: '9.999m' }, { l: 'POTENZA', v: '165W' }, { l: 'HR AVG', v: '123 bpm' }] }
  },
  { date: '26 MAR', title: 'Row WU 3000m', kind: 'row', dur: 13, load: 'Z1-Z2', rpe: 3, note: '3000m · 12:39 · 173W · 2:06.5/500m · HR 113 · DF 90' },
  { date: '26 MAR', title: 'Row 3×2000m', kind: 'row', dur: 30, load: 'Z3', rpe: 6, note: '6.304m',
    details: { summary: 'Row intervalli 3×2000m r.3\'', metrics: [{ l: 'DISTANZA', v: '6.304m' }, { l: 'DURATA', v: '30\'' }, { l: 'HR AVG', v: '143 bpm' }] }
  },
  { date: '26 MAR', title: 'Row CD 700m', kind: 'row', dur: 3, load: 'Z1', rpe: 2, note: '700m · 3:16 · 127W · 2:20.1/500m · HR 115 · DF 91' },
  { date: '25 MAR', title: 'Ski WU 3000m', kind: 'ski', dur: 13, load: 'Z1-Z2', rpe: 3, note: '3000m · 13:27 · 143W · 2:14.7/500m · HR 106 · DF 56' },
  { date: '25 MAR', title: 'Ski 10×2\' intervalli', kind: 'ski', dur: 30, load: 'Z3-Z4', rpe: 7, note: '6.211m',
    details: { summary: 'Ski intervalli 10×2\' r.1\'', metrics: [{ l: 'DISTANZA', v: '6.211m' }, { l: 'DURATA', v: '30\'' }, { l: 'HR AVG', v: '138 bpm' }] }
  },
  { date: '25 MAR', title: 'Ski CD 800m', kind: 'ski', dur: 4, load: 'Z1', rpe: 2, note: '800m · 3:44 · 127W · 2:20.3/500m · HR 110 · DF 57' },
  { date: '24 MAR', title: 'Row Z2 65\'', kind: 'row', dur: 65, load: 'Z2', rpe: 5, note: '15.406m · 173W',
    details: { summary: 'Row Z2 65\' spm alternati', metrics: [{ l: 'DISTANZA', v: '15.406m' }, { l: 'POTENZA', v: '173W' }, { l: 'HR AVG', v: '124 bpm' }] }
  },
  { date: '24 MAR', title: 'Pista Intervalli 6.6km', kind: 'run', dur: 37, load: 'Z2-Z3', rpe: 5, note: '6.550km · 37\'05\" · 5:39/km · HR 138/163',
    details: { summary: 'Run intervalli 4×1500m', metrics: [{ l: 'DISTANZA', v: '6.550km' }, { l: 'DURATA', v: '37\'' }, { l: 'HR AVG', v: '138 bpm' }],
      gps: [[45.05931,7.633775],[45.059786,7.633805],[45.060207,7.63381],[45.060504,7.633551],[45.060457,7.633068],[45.060091,7.632912],[45.05974,7.632909],[45.059352,7.632915],[45.059109,7.633247],[45.05922,7.633705],[45.059551,7.633803],[45.059923,7.633807],[45.060278,7.6338],[45.060515,7.633511],[45.060434,7.633036],[45.06007,7.632912],[45.059693,7.632908],[45.059291,7.632942],[45.059106,7.63326],[45.059225,7.633711],[45.059576,7.633803],[45.059942,7.633807],[45.060302,7.633793],[45.060526,7.633456],[45.060388,7.632984],[45.06,7.632911],[45.059643,7.632908],[45.059283,7.632947],[45.059099,7.63337],[45.059303,7.633771],[45.059657,7.633804],[45.060035,7.633808],[45.060369,7.633753],[45.060528,7.633281],[45.060284,7.632924],[45.059876,7.63291],[45.059503,7.632906],[45.059448,7.632906],[45.059459,7.632906],[45.059453,7.632906],[45.059435,7.632906],[45.05945,7.632906],[45.05943,7.632906],[45.059437,7.632906],[45.05942,7.632906],[45.059357,7.632914],[45.059274,7.632954],[45.059201,7.633025],[45.059129,7.633162],[45.0591,7.633323],[45.059125,7.633531],[45.059189,7.633666],[45.059268,7.633749],[45.059267,7.633749],[45.059285,7.633762],[45.059595,7.633804],[45.05996,7.633807],[45.060312,7.633788],[45.060531,7.633411],[45.060375,7.632974],[45.059984,7.632911],[45.059586,7.632907],[45.05925,7.632972],[45.059102,7.633417],[45.059351,7.633791],[45.059761,7.633805],[45.060081,7.633808],[45.060421,7.633704],[45.06052,7.633232],[45.060242,7.632916],[45.059791,7.632909],[45.059396,7.632907],[45.059123,7.633184],[45.059163,7.633622],[45.05949,7.633803],[45.059879,7.633806],[45.0603,7.633794],[45.060521,7.633488],[45.060442,7.633047],[45.060089,7.632912],[45.059649,7.632908],[45.059327,7.632923],[45.059099,7.633349],[45.059255,7.633739],[45.059659,7.633804],[45.060009,7.633808],[45.060353,7.633765],[45.060532,7.633331],[45.060332,7.632945],[45.059921,7.63291],[45.059525,7.632907],[45.05946,7.632906],[45.059439,7.632906],[45.059439,7.632906],[45.059465,7.632906],[45.059455,7.632906],[45.059487,7.632906],[45.059468,7.632906],[45.059467,7.632906],[45.05948,7.632906],[45.059477,7.632906],[45.059469,7.632906],[45.059466,7.632906],[45.059466,7.632906],[45.059451,7.632906],[45.059322,7.632926],[45.059247,7.632974],[45.05916,7.63309],[45.059113,7.633222],[45.0591,7.633373],[45.059127,7.63354],[45.059142,7.633579],[45.059221,7.633706],[45.059297,7.633768],[45.059688,7.633804],[45.060077,7.633808],[45.060421,7.633704],[45.060521,7.633235],[45.060251,7.632917],[45.059847,7.63291],[45.059479,7.632906],[45.059156,7.633098],[45.059147,7.633593],[45.059476,7.633802],[45.059864,7.633806],[45.06029,7.633797],[45.060525,7.633464],[45.060398,7.632994],[45.05997,7.632911],[45.05961,7.632907],[45.059245,7.632976],[45.059106,7.633442],[45.059346,7.63379],[45.059696,7.633805],[45.060113,7.633809],[45.060424,7.6337],[45.06052,7.633231],[45.060224,7.632914],[45.059814,7.632909],[45.059405,7.632907],[45.059134,7.633149],[45.059185,7.63366],[45.059517,7.633803],[45.059952,7.633807],[45.060303,7.633793],[45.060527,7.633448],[45.060365,7.632967],[45.059954,7.632911],[45.059562,7.632907],[45.059424,7.632906],[45.059502,7.632906],[45.059451,7.632906],[45.059489,7.632906],[45.059435,7.632906],[45.059418,7.632905],[45.05946,7.632906],[45.05946,7.632906],[45.059328,7.632923],[45.059239,7.632982],[45.05913,7.63316],[45.059102,7.633417],[45.059143,7.633581],[45.059202,7.633684],[45.059272,7.633752],[45.059279,7.633758],[45.059278,7.633757],[45.059711,7.633805],[45.060107,7.633809],[45.060461,7.633646],[45.060501,7.633164],[45.060171,7.632913],[45.059737,7.632909],[45.059394,7.632908],[45.059112,7.633223],[45.059215,7.6337],[45.059589,7.633804],[45.06,7.633808],[45.06035,7.633768],[45.060533,7.633373],[45.060327,7.632942],[45.05994,7.63291],[45.059527,7.632907],[45.05921,7.633012],[45.059119,7.633508],[45.0594,7.6338],[45.05978,7.633805],[45.060157,7.633809],[45.060458,7.633652],[45.060498,7.633156],[45.060201,7.632913],[45.059764,7.632909],[45.059413,7.632906],[45.059124,7.63318],[45.059165,7.633626],[45.059527,7.633803],[45.059893,7.633806],[45.060257,7.633806],[45.060522,7.633482],[45.060406,7.633003],[45.060043,7.632911],[45.059602,7.632907],[45.059415,7.632906],[45.059433,7.632906],[45.059441,7.632906]] }
  },
  { date: '23 MAR', title: 'Ski Z2 55\'', kind: 'ski', dur: 55, load: 'Z2', rpe: 5, note: '12.931m · alta/bassa freq',
    details: { summary: 'Ski Z2 55\' alta/bassa freq', metrics: [{ l: 'DISTANZA', v: '12.931m' }, { l: 'DURATA', v: '55\'' }, { l: 'HR AVG', v: '119 bpm' }] }
  },
  { date: '22 MAR', title: 'Row WU 3500m', kind: 'row', dur: 15, load: 'Z1-Z2', rpe: 3, note: '3500m · 14:47 · 172W · 2:06.6/500m · HR 114 · DF 91' },
  { date: '22 MAR', title: 'Row 6×750m intervalli', kind: 'row', dur: 27, load: 'Z4', rpe: 7, note: '4.842m',
    details: { summary: 'Row intervalli 6×750m', metrics: [{ l: 'DISTANZA', v: '4.842m' }, { l: 'DURATA', v: '27\'' }, { l: 'HR AVG', v: '146 bpm' }] }
  },
  { date: '22 MAR', title: 'Row CD 1700m', kind: 'row', dur: 9, load: 'Z1', rpe: 2, note: '1700m · 8:32 · 102W · 2:30.7/500m · HR 112 · DF 91' },
  { date: '22 MAR', title: 'Tapis Easy 6.5km', kind: 'run', dur: 36, load: 'Z2', rpe: 5, note: '6.500km · 36\'24\" · 5:36/km · HR 133/154',
    details: { summary: 'Corsa 6.5km', metrics: [{ l: 'DISTANZA', v: '6.500km' }, { l: 'DURATA', v: '36\'' }, { l: 'HR AVG', v: '133 bpm' }] }
  },
  { date: '21 MAR', title: 'Ski 10km recovery', kind: 'ski', dur: 44, load: 'Z1', rpe: 3, note: '9.999m · mud recovery',
    details: { summary: 'Ski recovery post-mud challenge', metrics: [{ l: 'DISTANZA', v: '9.999m' }, { l: 'POTENZA', v: '152W' }, { l: 'HR AVG', v: '110 bpm' }] }
  },
  { date: '20 MAR', title: 'Ski WU 2500m', kind: 'ski', dur: 11, load: 'Z1-Z2', rpe: 3, note: '2500m · 11:19 · 140W · 2:15.8/500m · HR 110 · DF 57' },
  { date: '20 MAR', title: 'Ski 5×5\' intervalli', kind: 'ski', dur: 35, load: 'Z4', rpe: 7, note: '7.049m',
    details: { summary: 'Ski intervalli 5×5\' r.2\'', metrics: [{ l: 'DISTANZA', v: '7.049m' }, { l: 'DURATA', v: '35\'' }, { l: 'HR AVG', v: '144 bpm' }] }
  },
  { date: '20 MAR', title: 'Ski CD 500m', kind: 'ski', dur: 2, load: 'Z1', rpe: 2, note: '500m · 2:28 · 108W · 2:27.8/500m · HR 113 · DF 58' },
  { date: '19 MAR', title: 'Row WU 3000m', kind: 'row', dur: 13, load: 'Z1-Z2', rpe: 3, note: '3000m · 12:49 · 167W · 2:08.0/500m · HR 114 · DF 108' },
  { date: '19 MAR', title: 'Row 2×3000m', kind: 'row', dur: 28, load: 'Z4', rpe: 7, note: '6.110m',
    details: { summary: 'Row intervalli 2×3000m r.3\'', metrics: [{ l: 'DISTANZA', v: '6.110m' }, { l: 'DURATA', v: '28\'' }, { l: 'HR AVG', v: '150 bpm' }] }
  },
  { date: '19 MAR', title: 'Row CD 900m', kind: 'row', dur: 4, load: 'Z1', rpe: 2, note: '900m · 4:26 · 115W · 2:24.7/500m · HR 114 · DF 104' },
  { date: '19 MAR', title: 'Outdoor Lungo 14.3km', kind: 'run', dur: 84, load: 'Z2', rpe: 5, note: '14.305km · 79\'32\" · 5:33/km · HR 130/144',
    details: { summary: 'Corsa lunga 14.3km', metrics: [{ l: 'DISTANZA', v: '14.305km' }, { l: 'DURATA', v: '84\'' }, { l: 'HR AVG', v: '130 bpm' }],
      gps: [[45.055562,7.681852],[45.055354,7.682526],[45.055117,7.683255],[45.054894,7.683934],[45.05501,7.684446],[45.055006,7.684471],[45.055006,7.684471],[45.05485,7.684923],[45.055396,7.68532],[45.055873,7.685682],[45.056347,7.686084],[45.056879,7.686467],[45.057423,7.686834],[45.057932,7.687196],[45.058436,7.687524],[45.058897,7.687874],[45.059206,7.688348],[45.058965,7.689051],[45.058578,7.689618],[45.058119,7.690102],[45.058284,7.690886],[45.058756,7.69118],[45.059258,7.691556],[45.059748,7.691945],[45.060236,7.692342],[45.060715,7.692787],[45.061159,7.693283],[45.06157,7.69379],[45.062005,7.694299],[45.062419,7.694759],[45.062846,7.695274],[45.063265,7.695781],[45.063675,7.696353],[45.06377,7.696898],[45.063358,7.697496],[45.062976,7.698124],[45.062514,7.69793],[45.062047,7.697443],[45.061565,7.696948],[45.06114,7.696472],[45.060574,7.695965],[45.060029,7.695456],[45.059505,7.694958],[45.059007,7.694444],[45.058481,7.693916],[45.057995,7.693359],[45.057368,7.692733],[45.05676,7.692402],[45.056183,7.692117],[45.055567,7.691782],[45.054942,7.691454],[45.054385,7.691148],[45.053802,7.690764],[45.053305,7.690242],[45.052787,7.689718],[45.052241,7.689225],[45.051655,7.688866],[45.051067,7.688478],[45.050469,7.688111],[45.049911,7.687752],[45.049297,7.687447],[45.048681,7.68714],[45.048077,7.686992],[45.047438,7.686875],[45.04685,7.686757],[45.046237,7.68654],[45.045637,7.686262],[45.045002,7.685938],[45.044944,7.685247],[45.045214,7.684439],[45.045353,7.683717],[45.044956,7.683041],[45.044506,7.682465],[45.04412,7.681793],[45.043782,7.681024],[45.043393,7.68029],[45.043022,7.679638],[45.042659,7.67901],[45.042288,7.678325],[45.041758,7.677747],[45.041182,7.677343],[45.040539,7.67702],[45.039949,7.676796],[45.039325,7.676648],[45.038697,7.676633],[45.038076,7.676683],[45.037437,7.67673],[45.03683,7.67676],[45.036244,7.676875],[45.035603,7.6771],[45.034994,7.677398],[45.034343,7.677549],[45.033707,7.677507],[45.03308,7.677264],[45.032553,7.676798],[45.032064,7.676211],[45.031636,7.675612],[45.031124,7.675071],[45.030671,7.674384],[45.030154,7.673828],[45.029635,7.673354],[45.029039,7.672984],[45.028386,7.672884],[45.027732,7.672981],[45.027124,7.673101],[45.026495,7.673233],[45.025857,7.673176],[45.025274,7.673689],[45.025155,7.674592],[45.025049,7.675486],[45.025245,7.676068],[45.025881,7.676258],[45.026514,7.676482],[45.027122,7.676764],[45.027736,7.677074],[45.028329,7.677351],[45.028952,7.677603],[45.029579,7.677861],[45.030197,7.678158],[45.030823,7.678402],[45.031415,7.678662],[45.032019,7.678969],[45.032612,7.679287],[45.033211,7.679513],[45.03382,7.679776],[45.03442,7.68003],[45.034749,7.680155],[45.035415,7.680451],[45.036015,7.680742],[45.036587,7.681066],[45.037177,7.681186],[45.037353,7.680224],[45.03789,7.680439],[45.038461,7.680876],[45.039113,7.681298],[45.03966,7.681612],[45.040195,7.681885],[45.040822,7.682124],[45.041427,7.682453],[45.042055,7.682924],[45.042597,7.68334],[45.043117,7.683883],[45.043584,7.684345],[45.043908,7.685044],[45.04441,7.685591],[45.044907,7.685927],[45.04551,7.686246],[45.046151,7.686559],[45.046816,7.686795],[45.047472,7.686959],[45.04809,7.687057],[45.048727,7.68727],[45.049292,7.687542],[45.049917,7.687865],[45.050528,7.688255],[45.051114,7.688622],[45.051695,7.689011],[45.052297,7.689371],[45.052878,7.689892],[45.053353,7.690439],[45.053879,7.690891],[45.054466,7.691249],[45.055067,7.691546],[45.05566,7.691914],[45.056258,7.692242],[45.056859,7.692571],[45.057429,7.692913],[45.057927,7.693381],[45.05845,7.693948],[45.058936,7.694477],[45.05954,7.694999],[45.060007,7.695489],[45.060542,7.69605],[45.061073,7.696558],[45.061543,7.69711],[45.062097,7.697665],[45.062649,7.698192],[45.063174,7.697887],[45.063602,7.697221],[45.063874,7.696578],[45.063473,7.69596],[45.062992,7.69536],[45.062519,7.69471],[45.06198,7.694171],[45.061447,7.693621],[45.060933,7.693138],[45.060385,7.692673],[45.059956,7.692064],[45.059408,7.691604],[45.058818,7.691107],[45.058265,7.690815],[45.058049,7.689919],[45.057454,7.689457],[45.05695,7.688976],[45.056619,7.688262],[45.056721,7.687374],[45.056394,7.686614],[45.05579,7.686127],[45.05521,7.685686],[45.054781,7.685107],[45.054915,7.684172],[45.05523,7.683303],[45.055465,7.682454],[45.055712,7.681593],[45.055892,7.680884],[45.056162,7.680035],[45.056431,7.679235],[45.056665,7.67842],[45.056994,7.678232]] }
  },
  { date: '18 MAR', title: 'Ski WU 3000m', kind: 'ski', dur: 13, load: 'Z1-Z2', rpe: 3, note: '3000m · 13:11 · 149W · 2:13.0/500m · HR 111 · DF 57' },
  { date: '18 MAR', title: 'Ski 9×2\' intervalli', kind: 'ski', dur: 27, load: 'Z3', rpe: 6, note: '5.602m',
    details: { summary: 'Ski intervalli 9×2\' r.1\'', metrics: [{ l: 'DISTANZA', v: '5.602m' }, { l: 'DURATA', v: '27\'' }, { l: 'HR AVG', v: '140 bpm' }] }
  },
  { date: '18 MAR', title: 'Ski CD 1400m', kind: 'ski', dur: 7, load: 'Z1', rpe: 2, note: '1400m · 6:31 · 129W · 2:19.6/500m · HR 116 · DF 57' },
  { date: '18 MAR', title: 'Sled Push + Carry', kind: 'strength', dur: 21, load: 'Z3', rpe: 6, note: '',
    details: { summary: 'Sled Push + Farmers Carry lavoro specifico', metrics: [{ l: 'DURATA', v: '21\'' }, { l: 'HR AVG', v: '111 bpm' }] }
  },
  { date: '17 MAR', title: 'Row Z2 60\'', kind: 'row', dur: 60, load: 'Z2', rpe: 5, note: '13.810m · 158W',
    details: { summary: 'Row Z2 60\'', metrics: [{ l: 'DISTANZA', v: '13.810m' }, { l: 'POTENZA', v: '158W' }, { l: 'HR AVG', v: '122 bpm' }] }
  },
  { date: '17 MAR', title: 'Pista Intervalli 6.6km', kind: 'run', dur: 36, load: 'Z3', rpe: 6, note: '6.610km · 36\'23\" · 5:30/km · HR 146/166',
    details: { summary: 'Run intervalli pista 6×500m', metrics: [{ l: 'DISTANZA', v: '6.610km' }, { l: 'DURATA', v: '36\'' }, { l: 'HR AVG', v: '146 bpm' }],
      gps: [[45.059434,7.632906],[45.059102,7.633294],[45.059296,7.633768],[45.059733,7.633805],[45.060152,7.633809],[45.060473,7.633624],[45.060456,7.633068],[45.060071,7.632912],[45.059651,7.632908],[45.0593,7.632937],[45.059103,7.633282],[45.05926,7.633743],[45.059624,7.633804],[45.059953,7.633807],[45.060311,7.633789],[45.060525,7.63346],[45.06041,7.633007],[45.060043,7.632911],[45.05968,7.632908],[45.059339,7.632919],[45.059107,7.633257],[45.059206,7.63369],[45.059503,7.633803],[45.059866,7.633806],[45.060225,7.633809],[45.060226,7.633809],[45.060155,7.633809],[45.06015,7.633809],[45.060252,7.633806],[45.060173,7.633809],[45.060148,7.633809],[45.06023,7.633808],[45.060107,7.633809],[45.060156,7.633809],[45.060163,7.633809],[45.060147,7.633809],[45.060175,7.633809],[45.060426,7.633697],[45.060513,7.633206],[45.060196,7.632913],[45.059825,7.632909],[45.059462,7.632906],[45.059158,7.633094],[45.059141,7.633577],[45.059462,7.633802],[45.059849,7.633806],[45.060211,7.63381],[45.060479,7.633613],[45.060483,7.633118],[45.060166,7.632913],[45.059784,7.632909],[45.059425,7.632906],[45.059153,7.633104],[45.059138,7.633567],[45.059417,7.633802],[45.059771,7.633805],[45.060152,7.633809],[45.060438,7.633681],[45.060513,7.633204],[45.060243,7.632916],[45.059847,7.63291],[45.059452,7.632906],[45.059469,7.632906],[45.059463,7.632906],[45.059466,7.632906],[45.059451,7.632906],[45.059451,7.632906],[45.059431,7.632906],[45.059447,7.632906],[45.059476,7.632906],[45.059478,7.632906],[45.059478,7.632906],[45.059482,7.632906],[45.05945,7.632906],[45.059146,7.63312],[45.059163,7.633623],[45.059442,7.633802],[45.05986,7.633806],[45.060216,7.63381],[45.060494,7.633575],[45.060469,7.633092],[45.060094,7.632912],[45.059721,7.632908],[45.059359,7.632913],[45.059117,7.633207],[45.05918,7.633652],[45.059521,7.633803],[45.059867,7.633806],[45.060205,7.63381],[45.060474,7.633621],[45.060495,7.63315],[45.060196,7.632913],[45.059844,7.63291],[45.059488,7.632906],[45.059183,7.63305],[45.059108,7.63346],[45.059342,7.633789],[45.059708,7.633805],[45.060042,7.633808],[45.060241,7.633807],[45.06014,7.633809],[45.060237,7.633808],[45.060156,7.633809],[45.060154,7.633809],[45.060194,7.633809],[45.060133,7.633809],[45.060211,7.63381],[45.060124,7.633809],[45.060196,7.633809],[45.060138,7.633809],[45.060165,7.633809],[45.060453,7.63366],[45.060494,7.633146],[45.060145,7.632912],[45.059726,7.632908],[45.05936,7.632913],[45.059122,7.633188],[45.059173,7.633641],[45.059496,7.633803],[45.059875,7.633806],[45.060236,7.633808],[45.060494,7.633577],[45.060482,7.633116],[45.06031,7.632933],[45.060355,7.632958],[45.06038,7.632978],[45.060394,7.632991],[45.060351,7.632955],[45.060359,7.632961],[45.060343,7.632951],[45.060097,7.632912],[45.059709,7.632908],[45.059338,7.63292],[45.059107,7.633254],[45.059242,7.633728],[45.059566,7.633803],[45.059954,7.633807],[45.060283,7.633799],[45.060515,7.63351],[45.060431,7.633032],[45.060114,7.632912],[45.059727,7.632908],[45.059395,7.632908],[45.059433,7.632906],[45.059467,7.632906],[45.059416,7.632906],[45.059407,7.632906],[45.05949,7.632906],[45.059447,7.632906],[45.059193,7.633036],[45.059114,7.633491],[45.059361,7.633795],[45.059765,7.633805],[45.060163,7.633809],[45.060442,7.633675],[45.060512,7.633203],[45.060225,7.632914],[45.05983,7.632909],[45.059484,7.632906],[45.059201,7.633024],[45.059106,7.633442],[45.059308,7.633774],[45.059263,7.633745],[45.059275,7.633755],[45.059235,7.633721],[45.059291,7.633765],[45.05927,7.633751],[45.059261,7.633744],[45.059524,7.633803],[45.059883,7.633806],[45.060238,7.633807],[45.060512,7.633522],[45.060427,7.633025],[45.060084,7.632912],[45.05972,7.632908],[45.059363,7.632912],[45.059122,7.633186],[45.059158,7.633612],[45.059452,7.633802],[45.05984,7.633806],[45.060194,7.633809],[45.060237,7.633808],[45.060135,7.633809],[45.060179,7.633809],[45.060119,7.633809],[45.060197,7.633809],[45.060142,7.633809],[45.060247,7.633807],[45.060515,7.63351],[45.060401,7.632998],[45.060019,7.632911],[45.059634,7.632908],[45.059301,7.632937],[45.059106,7.633262],[45.059225,7.63371],[45.05956,7.633803],[45.059937,7.633807],[45.060242,7.633807],[45.060498,7.633565],[45.060458,7.63307],[45.060291,7.632927],[45.060282,7.632924],[45.060394,7.63299],[45.060415,7.633013],[45.060347,7.632953],[45.060397,7.632994],[45.060272,7.632921],[45.059817,7.632909],[45.059428,7.632906],[45.059142,7.633128],[45.059141,7.633575],[45.059432,7.633802],[45.059795,7.633805],[45.060175,7.633809],[45.060455,7.633657],[45.060509,7.633188],[45.060224,7.632914],[45.059851,7.63291],[45.059491,7.632906],[45.059395,7.632907]] }
  },
  { date: '16 MAR', title: 'Ski Recovery 22\'', kind: 'ski', dur: 22, load: 'Z1', rpe: 3, note: '5000m · mud recovery',
    details: { summary: 'Ski Recovery post Mud Run', metrics: [{ l: 'DISTANZA', v: '5000m' }, { l: 'POTENZA', v: '134W' }, { l: 'HR AVG', v: '110 bpm' }] }
  },
  { date: '16 MAR', title: 'Row Recovery 28\'', kind: 'row', dur: 28, load: 'Z1', rpe: 3, note: '5000m · mud recovery',
    details: { summary: 'Row Recovery post Mud Run', metrics: [{ l: 'DISTANZA', v: '5000m' }, { l: 'POTENZA', v: '72W' }, { l: 'HR AVG', v: '104 bpm' }] }
  },
  { date: '15 MAR', title: 'Ski Z2 50\'', kind: 'ski', dur: 50, load: 'Z2', rpe: 5, note: '11.709m · 166W',
    details: { summary: 'Ski Z2 50\'', metrics: [{ l: 'DISTANZA', v: '11.709m' }, { l: 'POTENZA', v: '166W' }, { l: 'HR AVG', v: '122 bpm' }] }
  },
  { date: '15 MAR', title: 'Outdoor Easy 6.9km', kind: 'run', dur: 44, load: 'Z2', rpe: 5, note: '6.889km · 43\'51\" · 6:21/km · HR 125/157',
    details: { summary: 'Corsa 6.9km', metrics: [{ l: 'DISTANZA', v: '6.889km' }, { l: 'DURATA', v: '44\'' }, { l: 'HR AVG', v: '125 bpm' }],
      gps: [[45.05575,7.681547],[45.055491,7.681914],[45.055344,7.682272],[45.055224,7.682674],[45.055121,7.683072],[45.055002,7.683449],[45.054882,7.683846],[45.054812,7.684297],[45.054984,7.684522],[45.054978,7.684499],[45.054978,7.684499],[45.054978,7.684499],[45.05488,7.684762],[45.054736,7.685168],[45.054931,7.685569],[45.055222,7.685839],[45.055507,7.686092],[45.055775,7.686295],[45.056067,7.68656],[45.056388,7.686798],[45.056597,7.687058],[45.056665,7.687458],[45.056598,7.687887],[45.056424,7.68821],[45.056159,7.688396],[45.055858,7.688312],[45.055584,7.688169],[45.055303,7.687986],[45.055041,7.687779],[45.054747,7.687589],[45.054459,7.687381],[45.054154,7.687217],[45.053859,7.687045],[45.053555,7.686827],[45.053212,7.686634],[45.052898,7.686541],[45.052614,7.686389],[45.052275,7.686217],[45.051931,7.686117],[45.051629,7.686008],[45.051297,7.685904],[45.050953,7.685799],[45.050664,7.685715],[45.050369,7.685536],[45.050084,7.685347],[45.049865,7.685113],[45.049619,7.684849],[45.049376,7.684562],[45.049154,7.684265],[45.048844,7.684097],[45.048512,7.684104],[45.048183,7.684171],[45.048152,7.684272],[45.048444,7.684197],[45.048715,7.6842],[45.04904,7.684306],[45.049295,7.684571],[45.049525,7.684857],[45.049775,7.685172],[45.050039,7.685427],[45.050282,7.68561],[45.050647,7.685643],[45.051196,7.68562],[45.05151,7.685685],[45.051351,7.685579],[45.051153,7.685534],[45.051325,7.685646],[45.051766,7.685795],[45.051584,7.685669],[45.051451,7.68562],[45.051282,7.685553],[45.051136,7.685548],[45.051773,7.685756],[45.051642,7.685702],[45.051473,7.685641],[45.051315,7.685564],[45.051153,7.685497],[45.051413,7.685632],[45.051702,7.685712],[45.051541,7.685666],[45.051398,7.685589],[45.051236,7.685506],[45.051094,7.685525],[45.051731,7.685787],[45.051655,7.685704],[45.051486,7.68565],[45.051329,7.685578],[45.051149,7.685513],[45.05151,7.685673],[45.051731,7.685759],[45.051581,7.685679],[45.051417,7.685608],[45.051265,7.685536],[45.051087,7.685535],[45.051704,7.685794],[45.051664,7.685736],[45.051524,7.68569],[45.051363,7.685586],[45.051201,7.68552],[45.051265,7.685595],[45.051851,7.685792],[45.052049,7.685819],[45.05221,7.685812],[45.052365,7.685855],[45.052557,7.68579],[45.052702,7.685648],[45.052843,7.685437],[45.052955,7.685203],[45.053027,7.684935],[45.053064,7.684659],[45.052988,7.684407],[45.052704,7.684173],[45.052447,7.683867],[45.052167,7.683638],[45.051931,7.683313],[45.051666,7.683075],[45.051387,7.682866],[45.051128,7.682607],[45.050894,7.682307],[45.050612,7.682176],[45.050486,7.682047],[45.05052,7.681947],[45.050537,7.681937],[45.050554,7.681814],[45.050459,7.681863],[45.050536,7.682153],[45.051048,7.68255],[45.051512,7.683002],[45.051964,7.683362],[45.052346,7.683843],[45.052747,7.684246],[45.053185,7.684554],[45.053637,7.684758],[45.054093,7.684959],[45.054537,7.685076],[45.054908,7.68549],[45.055316,7.685862],[45.055751,7.68618],[45.056158,7.686579],[45.056576,7.686897],[45.056687,7.687503],[45.056593,7.68816],[45.056782,7.688741],[45.057101,7.689248],[45.057397,7.689459],[45.057711,7.689588],[45.057994,7.689835],[45.058174,7.690154],[45.0584,7.690487],[45.058234,7.690573],[45.058241,7.690118],[45.05847,7.68988],[45.058691,7.689587],[45.058835,7.68924],[45.059039,7.68892],[45.059183,7.688535],[45.059256,7.688093],[45.059002,7.687846],[45.05874,7.687652],[45.058427,7.687445],[45.058147,7.687257],[45.057824,7.687017],[45.057535,7.686783],[45.057244,7.686561],[45.056978,7.686353],[45.056694,7.68615],[45.05641,7.68595],[45.056106,7.685766],[45.055813,7.685564],[45.055546,7.685339],[45.055274,7.685148],[45.054959,7.684907],[45.054965,7.684561],[45.054914,7.68421],[45.055012,7.683843],[45.055139,7.683487],[45.055236,7.683112],[45.055349,7.682714],[45.055455,7.682341],[45.05558,7.681955],[45.055688,7.681613],[45.055747,7.68134],[45.055848,7.680949],[45.055976,7.680558],[45.056115,7.680183],[45.056254,7.679796],[45.056346,7.679405],[45.05648,7.679007],[45.056591,7.678607],[45.056699,7.678204],[45.05682,7.677781],[45.057022,7.677581],[45.057327,7.677524],[45.057557,7.677329],[45.057801,7.677441],[45.058071,7.677539],[45.058334,7.677627],[45.058443,7.677851],[45.058342,7.678251],[45.058235,7.678602],[45.057957,7.678581],[45.05765,7.67854],[45.057341,7.678446],[45.05728,7.678422]] }
  },
  { date: '14 MAR', title: 'Row WU 3000m', kind: 'row', dur: 13, load: 'Z1-Z2', rpe: 3, note: '3000m · 13:09 · 153W · 2:11.6/500m · HR 105 · DF 105' },
  { date: '14 MAR', title: 'Row 8×500m', kind: 'row', dur: 21, load: 'Z4', rpe: 7, note: '4.368m',
    details: { summary: 'Row intervalli 8×500m', metrics: [{ l: 'DISTANZA', v: '4.368m' }, { l: 'DURATA', v: '21\'' }, { l: 'HR AVG', v: '143 bpm' }] }
  },
  { date: '14 MAR', title: 'Row CD 2700m', kind: 'row', dur: 13, load: 'Z1', rpe: 2, note: '2700m · 12:34 · 128W · 2:19.7/500m · HR 115 · DF 94' },
  { date: '13 MAR', title: 'Ski WU 3000m', kind: 'ski', dur: 13, load: 'Z1-Z2', rpe: 3, note: '3000m · 13:12 · 152W · 2:12.1/500m · HR 119 · DF 57' },
  { date: '13 MAR', title: 'Ski 3×6\' intervalli', kind: 'ski', dur: 24, load: 'Z4', rpe: 7, note: '5.011m',
    details: { summary: 'Ski intervalli 3×6\' r.2\'', metrics: [{ l: 'DISTANZA', v: '5.011m' }, { l: 'DURATA', v: '24\'' }, { l: 'HR AVG', v: '147 bpm' }] }
  },
  { date: '13 MAR', title: 'Ski CD 2000m', kind: 'ski', dur: 9, load: 'Z1', rpe: 2, note: '2000m · 8:58 · 144W · 2:14.5/500m · HR 127 · DF 57' },
  { date: '13 MAR', title: 'Outdoor Lungo 9.9km', kind: 'run', dur: 60, load: 'Z2', rpe: 5, note: '9.934km · 59\'10\" · 5:57/km · HR 127/140',
    details: { summary: 'Corsa lunga 9.9km', metrics: [{ l: 'DISTANZA', v: '9.934km' }, { l: 'DURATA', v: '60\'' }, { l: 'HR AVG', v: '127 bpm' }],
      gps: [[45.057916,7.677044],[45.057611,7.676883],[45.057235,7.676769],[45.056882,7.676594],[45.056515,7.676446],[45.056141,7.676383],[45.055813,7.67618],[45.055416,7.676009],[45.0551,7.676086],[45.054826,7.675988],[45.054403,7.675859],[45.054123,7.675483],[45.054136,7.674982],[45.054233,7.674514],[45.054344,7.674077],[45.054456,7.673624],[45.054601,7.67316],[45.054768,7.672688],[45.054962,7.672177],[45.054992,7.67166],[45.055119,7.671299],[45.055006,7.670982],[45.054656,7.670756],[45.054421,7.670325],[45.054104,7.669896],[45.053726,7.66959],[45.053431,7.669221],[45.053109,7.668901],[45.052827,7.668468],[45.052494,7.668119],[45.052149,7.667831],[45.052289,7.667409],[45.052517,7.666977],[45.052789,7.666567],[45.053022,7.666108],[45.053235,7.665583],[45.05284,7.665162],[45.052532,7.66482],[45.052202,7.664439],[45.051868,7.66408],[45.051537,7.663708],[45.051231,7.663358],[45.050922,7.662981],[45.050605,7.66263],[45.050318,7.662252],[45.049944,7.662005],[45.049712,7.661658],[45.049373,7.661311],[45.049093,7.660867],[45.048757,7.660527],[45.049037,7.660164],[45.049129,7.659786],[45.049168,7.659282],[45.048753,7.659066],[45.048402,7.6588],[45.048069,7.658485],[45.047731,7.658167],[45.047349,7.657898],[45.046968,7.657621],[45.046588,7.657379],[45.046207,7.657111],[45.045837,7.656849],[45.045458,7.656606],[45.045109,7.656335],[45.044738,7.656089],[45.044385,7.655858],[45.043997,7.655569],[45.043631,7.655325],[45.043239,7.655078],[45.042857,7.654831],[45.042459,7.654544],[45.042187,7.654137],[45.042356,7.653616],[45.042524,7.653088],[45.042689,7.652587],[45.04286,7.652048],[45.04302,7.651545],[45.04316,7.651006],[45.043324,7.650491],[45.043584,7.650074],[45.043923,7.650096],[45.044262,7.650381],[45.044653,7.650678],[45.045054,7.650983],[45.045441,7.651234],[45.045843,7.651517],[45.046216,7.651776],[45.046585,7.652053],[45.046966,7.652292],[45.047391,7.652599],[45.047803,7.652905],[45.04819,7.653163],[45.048578,7.653424],[45.048965,7.653717],[45.049357,7.653981],[45.049337,7.654511],[45.049146,7.655117],[45.048913,7.655726],[45.048729,7.656294],[45.048536,7.656855],[45.048355,7.657395],[45.048151,7.657987],[45.047857,7.658262],[45.047473,7.657986],[45.04708,7.657719],[45.04671,7.657453],[45.046322,7.657181],[45.045888,7.656891],[45.045458,7.656589],[45.045048,7.656314],[45.044642,7.656036],[45.044253,7.655737],[45.043847,7.655509],[45.043431,7.655203],[45.043011,7.654959],[45.0426,7.654644],[45.042238,7.654303],[45.042312,7.653733],[45.042501,7.653151],[45.04268,7.6526],[45.042863,7.652016],[45.043052,7.651437],[45.043219,7.650866],[45.043447,7.650343],[45.043745,7.649954],[45.044107,7.650259],[45.044531,7.650566],[45.044953,7.650893],[45.04537,7.651166],[45.04579,7.651472],[45.046195,7.651768],[45.046604,7.652021],[45.046979,7.652306],[45.047364,7.652573],[45.047763,7.652861],[45.048153,7.653131],[45.048537,7.653413],[45.048927,7.653702],[45.049358,7.654007],[45.04934,7.654467],[45.049167,7.655065],[45.04896,7.655657],[45.048751,7.656211],[45.048562,7.656777],[45.048377,7.65732],[45.048179,7.657886],[45.047931,7.658293],[45.04752,7.658028],[45.047098,7.657733],[45.046677,7.657426],[45.046248,7.657139],[45.045854,7.656862],[45.045452,7.656596],[45.045051,7.656319],[45.044639,7.656016],[45.044225,7.655729],[45.043792,7.65543],[45.04336,7.655155],[45.042956,7.6549],[45.042568,7.654623],[45.042305,7.654178],[45.042369,7.653593],[45.042527,7.652993],[45.042707,7.652396],[45.04291,7.651824],[45.043095,7.651221],[45.04329,7.650633],[45.043553,7.650104],[45.043875,7.650055],[45.044226,7.650363],[45.044617,7.650664],[45.045039,7.650932],[45.045478,7.651185],[45.045894,7.651513],[45.0463,7.651822],[45.046728,7.652069],[45.047111,7.652364],[45.047507,7.65266],[45.047902,7.652964],[45.048317,7.653228],[45.048707,7.653511],[45.049105,7.653798],[45.04947,7.654139],[45.049273,7.654713],[45.049093,7.65529],[45.048873,7.655866],[45.048653,7.656467],[45.048475,7.657036],[45.048268,7.657632],[45.048104,7.658169],[45.048209,7.658645],[45.048536,7.658999],[45.048937,7.659303],[45.049238,7.659524],[45.049059,7.659913],[45.049255,7.660414],[45.04962,7.660805],[45.049964,7.661193],[45.050019,7.661365],[45.050366,7.661663],[45.050325,7.662223],[45.05042,7.66252],[45.050772,7.66288],[45.051145,7.663261],[45.051455,7.663593],[45.051776,7.664039],[45.052119,7.664413],[45.052458,7.664783],[45.052803,7.665159],[45.053146,7.665533],[45.053194,7.665596]] }
  },
  { date: '12 MAR', title: 'Row WU 3000m', kind: 'row', dur: 13, load: 'Z1-Z2', rpe: 3, note: '3000m · 13:07 · 156W · 2:11.0/500m · HR 107 · DF 106' },
  { date: '12 MAR', title: 'Row 2×3000m', kind: 'row', dur: 30, load: 'Z4', rpe: 7, note: '6.078m',
    details: { summary: 'Row intervalli 2×3000m', metrics: [{ l: 'DISTANZA', v: '6.078m' }, { l: 'DURATA', v: '30\'' }, { l: 'HR AVG', v: '146 bpm' }] }
  },
  { date: '12 MAR', title: 'Row CD 1000m', kind: 'row', dur: 5, load: 'Z1', rpe: 2, note: '1000m · 4:51 · 113W · 2:25.7/500m · HR 111 · DF 92' },
  { date: '11 MAR', title: 'Ski Z2 46\'', kind: 'ski', dur: 46, load: 'Z2', rpe: 5, note: '10002m · 126W',
    details: { summary: 'Ski Z2 46\'', metrics: [{ l: 'DISTANZA', v: '10002m' }, { l: 'POTENZA', v: '126W' }, { l: 'HR AVG', v: '136 bpm' }] }
  },
  { date: '10 MAR', title: 'Row Z2 52\'', kind: 'row', dur: 52, load: 'Z2', rpe: 5, note: '12.500m · 176W',
    details: { summary: 'Row Z2 52\'', metrics: [{ l: 'DISTANZA', v: '12.500m' }, { l: 'POTENZA', v: '176W' }, { l: 'HR AVG', v: '126 bpm' }] }
  },
  { date: '10 MAR', title: 'Outdoor Easy 6.7km', kind: 'run', dur: 59, load: 'Z2', rpe: 5, note: '6.664km · 53\'53\" · 8:05/km · HR 134/148',
    details: { summary: 'Corsa 6.7km', metrics: [{ l: 'DISTANZA', v: '6.663km' }, { l: 'DURATA', v: '59\'' }, { l: 'HR AVG', v: '134 bpm' }],
      gps: [[45.044431,7.68302],[45.044643,7.683347],[45.044957,7.683593],[45.045222,7.683771],[45.045578,7.683931],[45.045843,7.684214],[45.046153,7.684317],[45.046444,7.684056],[45.046739,7.683803],[45.046694,7.68338],[45.046818,7.683066],[45.04622,7.683336],[45.04585,7.683625],[45.04546,7.683805],[45.045241,7.684291],[45.045084,7.684797],[45.04494,7.685258],[45.044809,7.685727],[45.045036,7.686204],[45.044763,7.686381],[45.044462,7.686285],[45.044517,7.686685],[45.044725,7.686988],[45.044608,7.687163],[45.044382,7.687009],[45.044047,7.686977],[45.04375,7.687198],[45.043451,7.687403],[45.043149,7.687563],[45.042842,7.6875],[45.042536,7.687411],[45.04249,7.687782],[45.04266,7.688151],[45.042831,7.688513],[45.043067,7.688837],[45.04329,7.689065],[45.043484,7.689225],[45.043377,7.689474],[45.043089,7.689575],[45.043253,7.689832],[45.043392,7.689965],[45.043101,7.690095],[45.042796,7.69025],[45.042538,7.690533],[45.042314,7.690793],[45.042112,7.690961],[45.041921,7.690937],[45.041715,7.690842],[45.041506,7.690762],[45.041322,7.69093],[45.041445,7.69133],[45.041643,7.691603],[45.041862,7.691967],[45.041915,7.692513],[45.041858,7.693019],[45.041775,7.693505],[45.04192,7.693828],[45.042151,7.693983],[45.042368,7.694165],[45.042573,7.694371],[45.042781,7.694382],[45.042996,7.694427],[45.043268,7.694575],[45.043513,7.694828],[45.04371,7.695126],[45.043807,7.695538],[45.043924,7.695925],[45.044008,7.696314],[45.043825,7.696339],[45.043552,7.69627],[45.043291,7.696298],[45.043066,7.696441],[45.042807,7.696385],[45.042644,7.696552],[45.042866,7.696741],[45.043145,7.696778],[45.043136,7.697033],[45.042996,7.69736],[45.043059,7.697712],[45.04308,7.698062],[45.042971,7.6984],[45.04283,7.698803],[45.042643,7.699192],[45.042403,7.699485],[45.042269,7.699814],[45.042163,7.700145],[45.042104,7.700414],[45.042058,7.700738],[45.041982,7.701099],[45.041926,7.701393],[45.041791,7.701459],[45.04159,7.701279],[45.041492,7.701541],[45.04158,7.701866],[45.041669,7.702211],[45.041586,7.702539],[45.041475,7.702886],[45.041236,7.702885],[45.040997,7.702849],[45.040766,7.702796],[45.0405,7.702641],[45.040343,7.702704],[45.040365,7.70312],[45.040428,7.703513],[45.040487,7.703827],[45.040477,7.703816],[45.040666,7.704157],[45.040958,7.704527],[45.041036,7.705017],[45.041108,7.70556],[45.041162,7.706102],[45.041115,7.706619],[45.040936,7.707079],[45.040771,7.707549],[45.04056,7.707946],[45.040225,7.708307],[45.039934,7.70862],[45.039635,7.70895],[45.039367,7.709303],[45.039207,7.709731],[45.039022,7.710072],[45.038818,7.710349],[45.038622,7.710611],[45.038444,7.71086],[45.038262,7.711062],[45.038096,7.711258],[45.037928,7.71155],[45.037811,7.711891],[45.037743,7.712168],[45.037559,7.712207],[45.03766,7.711823],[45.037601,7.711419],[45.037271,7.711566],[45.036974,7.711834],[45.036679,7.712015],[45.036318,7.712074],[45.035979,7.71229],[45.035608,7.712538],[45.035243,7.712608],[45.034862,7.712437],[45.034424,7.712229],[45.033903,7.71213],[45.033624,7.711689],[45.033408,7.71126],[45.033112,7.711265],[45.032796,7.711409],[45.032507,7.711386],[45.032301,7.711179],[45.032125,7.71099],[45.031879,7.710715],[45.031623,7.710443],[45.031412,7.710188],[45.03115,7.709971],[45.030879,7.709775],[45.030619,7.70961],[45.030527,7.709284],[45.030414,7.708987],[45.030187,7.709213],[45.029963,7.70938],[45.029745,7.70957],[45.029535,7.709774],[45.029285,7.709843],[45.029064,7.709997],[45.029049,7.710379],[45.028956,7.710692],[45.028766,7.710945],[45.028695,7.71121],[45.02877,7.711508],[45.028781,7.71185],[45.028702,7.712159],[45.028675,7.712494],[45.028625,7.712806],[45.028449,7.71309],[45.02826,7.713411],[45.028221,7.713827],[45.028328,7.714211],[45.028518,7.714475],[45.028714,7.714718],[45.028884,7.714968],[45.028982,7.715267],[45.029027,7.715537],[45.029104,7.715871],[45.029171,7.716186],[45.029207,7.716514],[45.029253,7.716871],[45.029325,7.717183],[45.029481,7.717448],[45.029597,7.717758],[45.029676,7.718141],[45.029818,7.718623],[45.029917,7.719032],[45.030028,7.71939],[45.030146,7.719716],[45.030241,7.720051],[45.030301,7.72043],[45.030285,7.720835],[45.030167,7.721166],[45.029985,7.72147],[45.029816,7.721783],[45.029778,7.722218],[45.029816,7.722622],[45.029988,7.722951],[45.030315,7.723113],[45.030355,7.723091]] }
  },
  { date: '09 MAR', title: 'Ski WU 2000m', kind: 'ski', dur: 9, load: 'Z1-Z2', rpe: 3, note: '2000m · 9:29 · 121W · 2:22.4/500m · HR 103 · DF 57' },
  { date: '09 MAR', title: 'Ski Z2 34\'', kind: 'ski', dur: 34, load: 'Z2', rpe: 5, note: '7.999m · 171W',
    details: { summary: 'Ski Z2 34\'', metrics: [{ l: 'DISTANZA', v: '7.999m' }, { l: 'POTENZA', v: '171W' }, { l: 'HR AVG', v: '125 bpm' }] }
  },
  { date: '08 MAR', title: 'Ski Z2 23\'', kind: 'ski', dur: 23, load: 'Z2', rpe: 5, note: '5000m · 129W',
    details: { summary: 'Ski Z2 23\'', metrics: [{ l: 'DISTANZA', v: '5000m' }, { l: 'POTENZA', v: '129W' }, { l: 'HR AVG', v: '118 bpm' }] }
  },
  { date: '08 MAR', title: 'Row Z2 22\'', kind: 'row', dur: 22, load: 'Z2', rpe: 5, note: '5000m · 149W',
    details: { summary: 'Row Z2 22\'', metrics: [{ l: 'DISTANZA', v: '5000m' }, { l: 'POTENZA', v: '149W' }, { l: 'HR AVG', v: '113 bpm' }] }
  },
  { date: '08 MAR', title: 'Outdoor Lungo 12.1km', kind: 'run', dur: 66, load: 'Z2', rpe: 5, note: '12.100km · 65\'30\" · 5:24/km · HR 135/164',
    details: { summary: 'Corsa lunga 12.1km', metrics: [{ l: 'DISTANZA', v: '12.100km' }, { l: 'DURATA', v: '66\'' }, { l: 'HR AVG', v: '135 bpm' }],
      gps: [[45.04926,7.654984],[45.049432,7.654416],[45.049388,7.6539],[45.048953,7.653575],[45.048513,7.653262],[45.048105,7.65297],[45.047685,7.652672],[45.047255,7.652375],[45.046857,7.652085],[45.046446,7.65179],[45.046041,7.651498],[45.045647,7.651227],[45.045238,7.650926],[45.044811,7.650646],[45.044407,7.650341],[45.04399,7.650025],[45.043556,7.649876],[45.043286,7.650478],[45.043052,7.651101],[45.04291,7.651683],[45.042737,7.65228],[45.042552,7.65289],[45.042357,7.653473],[45.042156,7.654082],[45.042374,7.654539],[45.04279,7.654836],[45.043206,7.655107],[45.043601,7.655409],[45.044046,7.655696],[45.044479,7.655993],[45.044912,7.656282],[45.04531,7.656561],[45.045698,7.656829],[45.046116,7.657121],[45.046514,7.657405],[45.046922,7.657693],[45.047341,7.657961],[45.047774,7.658267],[45.048165,7.658157],[45.048368,7.657591],[45.048561,7.657033],[45.04873,7.656478],[45.048936,7.655932],[45.049138,7.655365],[45.049293,7.654821],[45.049474,7.654239],[45.049259,7.653794],[45.04885,7.653485],[45.048476,7.65322],[45.048064,7.652914],[45.047667,7.652641],[45.047249,7.652354],[45.046834,7.652063],[45.046429,7.651795],[45.04601,7.651483],[45.045591,7.651191],[45.045167,7.650879],[45.044729,7.650585],[45.044313,7.650245],[45.043887,7.64996],[45.043458,7.649958],[45.043239,7.65057],[45.043047,7.651198],[45.042886,7.651801],[45.042694,7.652406],[45.042505,7.652984],[45.042316,7.653604],[45.042122,7.654209],[45.042407,7.654575],[45.042646,7.654736],[45.04293,7.654936],[45.043361,7.655222],[45.043787,7.65553],[45.044218,7.655859],[45.044679,7.65613],[45.045118,7.656422],[45.045553,7.656716],[45.045969,7.657011],[45.046387,7.657324],[45.046831,7.657615],[45.047406,7.657995],[45.048021,7.658414],[45.048333,7.657667],[45.048582,7.656937],[45.048835,7.656188],[45.049105,7.655478],[45.04934,7.654713],[45.04947,7.653935],[45.048914,7.653515],[45.048354,7.65314],[45.047813,7.652746],[45.047275,7.652355],[45.046738,7.65201],[45.046225,7.651617],[45.045698,7.651246],[45.045152,7.65085],[45.044602,7.650456],[45.044036,7.650066],[45.043475,7.649947],[45.043175,7.650731],[45.042973,7.651494],[45.042769,7.652235],[45.042518,7.652969],[45.042249,7.653741],[45.042295,7.6545],[45.042843,7.654878],[45.043393,7.655262],[45.043924,7.655599],[45.044489,7.655981],[45.045045,7.656379],[45.045623,7.656783],[45.046163,7.657157],[45.046701,7.657562],[45.047286,7.65793],[45.047873,7.65831],[45.048275,7.657826],[45.04855,7.657058],[45.048816,7.656261],[45.049103,7.655506],[45.049339,7.654729],[45.049459,7.65394],[45.04887,7.653551],[45.048316,7.653102],[45.047777,7.652738],[45.047222,7.652342],[45.046654,7.651955],[45.046115,7.651543],[45.045566,7.651151],[45.045017,7.650767],[45.044465,7.650379],[45.04389,7.649965],[45.043376,7.650172],[45.043126,7.650973],[45.04291,7.651755],[45.042678,7.652562],[45.042395,7.65334],[45.042172,7.654145],[45.04256,7.654666],[45.043117,7.655067],[45.043718,7.655482],[45.044301,7.655869],[45.044877,7.656262],[45.04546,7.656684],[45.046047,7.657047],[45.046608,7.657481],[45.047222,7.657882],[45.047802,7.658276],[45.048253,7.657864],[45.048543,7.657067],[45.048816,7.656254],[45.049103,7.655459],[45.049371,7.654655],[45.04943,7.653905],[45.04883,7.653473],[45.04824,7.653073],[45.047695,7.652666],[45.047098,7.652237],[45.046543,7.651864],[45.045988,7.651458],[45.045402,7.65106],[45.044825,7.650635],[45.044253,7.650214],[45.043669,7.649843],[45.043243,7.650444],[45.043036,7.651319],[45.042787,7.652125],[45.04261,7.652591],[45.042438,7.653061],[45.042286,7.653595],[45.042141,7.654178],[45.042435,7.654577],[45.042797,7.654866],[45.043185,7.655134],[45.043567,7.655334],[45.043924,7.655603],[45.044309,7.65586],[45.044679,7.656131],[45.045069,7.656415],[45.045467,7.656671],[45.045847,7.656944],[45.046258,7.657227],[45.046665,7.657494],[45.04706,7.657783],[45.047494,7.658076],[45.047897,7.658324],[45.048216,7.658057],[45.048394,7.657512],[45.048588,7.656967],[45.048783,7.656406],[45.048966,7.655873],[45.049143,7.655309],[45.049336,7.65474],[45.049519,7.654183],[45.049236,7.653791],[45.048816,7.653498],[45.04843,7.653215],[45.048034,7.652944],[45.047612,7.652647],[45.047219,7.652361],[45.046827,7.652099],[45.04646,7.651851],[45.046863,7.652178],[45.047278,7.652457],[45.04767,7.652741],[45.048083,7.653029],[45.048501,7.653332],[45.048913,7.653634],[45.049218,7.653831]] }
  },
  { date: '07 MAR', title: 'Row Z2 48\'', kind: 'row', dur: 48, load: 'Z2', rpe: 5, note: '10086m · 117W',
    details: { summary: 'Row Z2 48\'', metrics: [{ l: 'DISTANZA', v: '10086m' }, { l: 'POTENZA', v: '117W' }, { l: 'HR AVG', v: '140 bpm' }] }
  },
  { date: '06 MAR', title: 'Ski Z2 52\'', kind: 'ski', dur: 52, load: 'Z2', rpe: 5, note: '10408m · 103W',
    details: { summary: 'Ski Z2 52\'', metrics: [{ l: 'DISTANZA', v: '10408m' }, { l: 'POTENZA', v: '103W' }, { l: 'HR AVG', v: '145 bpm' }] }
  },
  { date: '06 MAR', title: 'Outdoor Salita 10.6km', kind: 'run', dur: 77, load: 'Z2', rpe: 5, note: '10.578km · 75\'41\" · 7:09/km · HR 120/139',
    details: { summary: 'Corsa 10.6km', metrics: [{ l: 'DISTANZA', v: '10.578km' }, { l: 'DURATA', v: '77\'' }, { l: 'HR AVG', v: '120 bpm' }],
      gps: [[45.054846,7.68484],[45.054898,7.685538],[45.05534,7.685965],[45.05577,7.686328],[45.056237,7.686717],[45.05663,7.687131],[45.056639,7.687805],[45.056632,7.688502],[45.056946,7.689049],[45.057278,7.68951],[45.057737,7.689716],[45.058087,7.690186],[45.058147,7.690866],[45.058121,7.691525],[45.057875,7.692174],[45.057584,7.692743],[45.057452,7.692893],[45.057402,7.693072],[45.057204,7.693706],[45.056926,7.694311],[45.056729,7.694912],[45.056499,7.695532],[45.05688,7.695904],[45.057284,7.696257],[45.057667,7.696628],[45.057917,7.696854],[45.057729,7.697147],[45.057485,7.697433],[45.057686,7.697697],[45.058106,7.697853],[45.058508,7.697915],[45.058747,7.69825],[45.059053,7.698653],[45.059025,7.69874],[45.059009,7.698745],[45.059071,7.69916],[45.059185,7.699301],[45.059267,7.699676],[45.059436,7.700474],[45.059422,7.701269],[45.059328,7.70198],[45.059274,7.702678],[45.059408,7.70336],[45.059472,7.704024],[45.059464,7.70466],[45.059337,7.705329],[45.059554,7.705243],[45.05985,7.705183],[45.059735,7.705648],[45.059791,7.706302],[45.060003,7.706874],[45.060383,7.70725],[45.06069,7.70765],[45.060816,7.708223],[45.060729,7.708638],[45.060723,7.709258],[45.061105,7.7095],[45.06137,7.709965],[45.061677,7.710507],[45.061958,7.711008],[45.062297,7.711479],[45.062511,7.712043],[45.062776,7.712652],[45.063044,7.713238],[45.062894,7.713884],[45.063305,7.714262],[45.06342,7.714506],[45.063374,7.71483],[45.063171,7.715281],[45.062844,7.715526],[45.062531,7.715569],[45.062128,7.715601],[45.061714,7.715671],[45.061347,7.715636],[45.061015,7.715825],[45.060728,7.716157],[45.060499,7.716579],[45.060212,7.717013],[45.059911,7.717244],[45.059608,7.717465],[45.059817,7.71736],[45.060273,7.716999],[45.060609,7.716474],[45.060884,7.715932],[45.06115,7.715767],[45.061409,7.715655],[45.061805,7.715676],[45.062253,7.715628],[45.062711,7.715581],[45.063139,7.71539],[45.06341,7.714816],[45.063595,7.714179],[45.063846,7.713557],[45.064001,7.71291],[45.063887,7.712256],[45.063683,7.711697],[45.063428,7.711136],[45.063162,7.710555],[45.06289,7.709983],[45.062621,7.709369],[45.062336,7.708772],[45.062033,7.708211],[45.061778,7.707622],[45.061436,7.707079],[45.061133,7.706523],[45.060847,7.705994],[45.060595,7.70549],[45.060223,7.705372],[45.059846,7.705316],[45.059671,7.70497],[45.059471,7.705381],[45.059363,7.705145],[45.059508,7.704562],[45.059507,7.7039],[45.059394,7.70321],[45.059317,7.702478],[45.059402,7.701784],[45.059471,7.701117],[45.059461,7.700473],[45.059321,7.699839],[45.05917,7.69918],[45.059154,7.698812],[45.058921,7.698463],[45.058674,7.697955],[45.058583,7.697605],[45.058375,7.697922],[45.05787,7.6978],[45.057407,7.697586],[45.057067,7.697188],[45.056728,7.696703],[45.056324,7.69638],[45.055951,7.696069],[45.055461,7.696227],[45.055186,7.695701],[45.054911,7.695102],[45.054788,7.694466],[45.054558,7.694108],[45.054222,7.69379],[45.053984,7.693164],[45.053686,7.692553],[45.053399,7.692003],[45.05306,7.691515],[45.052701,7.691078],[45.052345,7.690585],[45.051968,7.690143],[45.052118,7.689557],[45.052421,7.6897],[45.052936,7.690145],[45.053289,7.690394],[45.053724,7.690764],[45.054204,7.691108],[45.054696,7.691381],[45.055194,7.691648],[45.055653,7.691933],[45.056123,7.692167],[45.056584,7.69238],[45.057069,7.692689],[45.057552,7.692736],[45.057883,7.692246],[45.05811,7.691595],[45.058182,7.690933],[45.057956,7.690513],[45.057475,7.690511],[45.056986,7.690269],[45.056577,7.689846],[45.056177,7.689413],[45.055789,7.688915],[45.055414,7.688424],[45.05531,7.687922],[45.054775,7.68756],[45.054248,7.687236],[45.053766,7.686898],[45.05323,7.686574],[45.052716,7.686407],[45.052215,7.686218],[45.051699,7.686055],[45.05119,7.685881],[45.050894,7.685615],[45.051383,7.685728],[45.051829,7.685836],[45.052278,7.685892],[45.052697,7.685706],[45.052957,7.685148],[45.053052,7.684496],[45.052669,7.684088],[45.052259,7.683738],[45.051922,7.683245],[45.051503,7.68297],[45.051632,7.682535],[45.051232,7.682217],[45.050934,7.682062],[45.05132,7.682353],[45.051931,7.682819],[45.052244,7.683032],[45.052479,7.683194],[45.053186,7.683718],[45.053443,7.683926],[45.05374,7.684133],[45.054398,7.684625],[45.05469,7.684835],[45.055156,7.685175],[45.05564,7.685549],[45.055723,7.685513],[45.055088,7.685031],[45.054944,7.684613],[45.054901,7.684268],[45.055156,7.683312],[45.055232,7.682987]] }
  },
  { date: '05 MAR', title: 'Row Z2 52\'', kind: 'row', dur: 52, load: 'Z2', rpe: 5, note: '12.500m · 184W',
    details: { summary: 'Row Z2 52\'', metrics: [{ l: 'DISTANZA', v: '12.500m' }, { l: 'POTENZA', v: '184W' }, { l: 'HR AVG', v: '123 bpm' }] }
  },
  { date: '04 MAR', title: 'Ski Z2 46\'', kind: 'ski', dur: 46, load: 'Z2', rpe: 5, note: '10217m · 134W',
    details: { summary: 'Ski Z2 46\'', metrics: [{ l: 'DISTANZA', v: '10217m' }, { l: 'POTENZA', v: '134W' }, { l: 'HR AVG', v: '138 bpm' }] }
  },
  { date: '03 MAR', title: 'Row Z2 18\'', kind: 'row', dur: 18, load: 'Z2', rpe: 5, note: '2500m · 30W',
    details: { summary: 'Row Z2 18\'', metrics: [{ l: 'DISTANZA', v: '2500m' }, { l: 'POTENZA', v: '30W' }, { l: 'HR AVG', v: '100 bpm' }] }
  },
  { date: '03 MAR', title: 'Ski Z2 32\'', kind: 'ski', dur: 32, load: 'Z2', rpe: 5, note: '7.499m · 165W',
    details: { summary: 'Ski Z2 32\'', metrics: [{ l: 'DISTANZA', v: '7.499m' }, { l: 'POTENZA', v: '165W' }, { l: 'HR AVG', v: '123 bpm' }] }
  },
  { date: '03 MAR', title: 'Pista Intervalli 5.8km', kind: 'run', dur: 39, load: 'Z2-Z4', rpe: 6, note: '5.760km · 39\'09\" · 6:47/km · HR 136/170',
    details: { summary: 'WU 1.6km + Ruffini 4.2km', metrics: [{ l: 'DISTANZA TOT', v: '5.760km' }, { l: 'TEMPO TOT', v: '39\'09"' }, { l: 'WU', v: '1.600km · 11\'42" · 7:19/km · HR 108' }, { l: 'RUFFINI', v: '4.160km · 27\'27" · 6:35/km · HR 136/170' }],
      gps: [[45.06036,7.632954],[45.059926,7.63291],[45.05956,7.632907],[45.059224,7.632998],[45.059099,7.633371],[45.05928,7.633759],[45.059624,7.633804],[45.059996,7.633808],[45.0603,7.633793],[45.060524,7.633464],[45.060438,7.633042],[45.060102,7.632912],[45.059748,7.632909],[45.059456,7.632906],[45.059418,7.632905],[45.059358,7.632914],[45.059325,7.632924],[45.05943,7.632906],[45.059495,7.632906],[45.059594,7.632907],[45.059646,7.632908],[45.059722,7.632908],[45.059796,7.632909],[45.059878,7.63291],[45.05997,7.632911],[45.060058,7.632912],[45.060121,7.632912],[45.060194,7.632913],[45.060291,7.632927],[45.060359,7.632962],[45.060362,7.632964],[45.060364,7.632965],[45.060345,7.632952],[45.060118,7.632912],[45.059723,7.632908],[45.059362,7.632913],[45.05912,7.633193],[45.059182,7.633655],[45.059485,7.633803],[45.059872,7.633806],[45.060194,7.633809],[45.06047,7.633629],[45.060499,7.63316],[45.06021,7.632913],[45.059847,7.63291],[45.059567,7.632907],[45.059413,7.632906],[45.059478,7.632906],[45.059552,7.632907],[45.059635,7.632908],[45.059721,7.632908],[45.059802,7.632909],[45.059874,7.63291],[45.059949,7.632911],[45.060013,7.632911],[45.060084,7.632912],[45.060153,7.632913],[45.06024,7.632915],[45.060304,7.632931],[45.060374,7.632973],[45.060356,7.63296],[45.060366,7.632967],[45.060394,7.63299],[45.06037,7.63297],[45.060373,7.632973],[45.060366,7.632967],[45.06014,7.632912],[45.059799,7.632909],[45.059472,7.632906],[45.05919,7.63304],[45.059115,7.633494],[45.059315,7.633778],[45.059664,7.633804],[45.059986,7.633807],[45.060283,7.633799],[45.060517,7.633505],[45.060483,7.633118],[45.060203,7.632913],[45.059877,7.63291],[45.059567,7.632907],[45.059417,7.632906],[45.059497,7.632906],[45.059549,7.632907],[45.059627,7.632907],[45.059714,7.632908],[45.059798,7.632909],[45.059874,7.63291],[45.059955,7.632911],[45.060034,7.632911],[45.060068,7.632912],[45.060094,7.632912],[45.060207,7.632913],[45.060287,7.632926],[45.06036,7.632962],[45.060377,7.632975],[45.060346,7.632952],[45.060349,7.632954],[45.060355,7.632958],[45.060361,7.632963],[45.060275,7.632922],[45.059888,7.63291],[45.059548,7.632907],[45.059237,7.632984],[45.0591,7.633379],[45.059301,7.633771],[45.059613,7.633804],[45.059936,7.633807],[45.060276,7.633801],[45.060506,7.633543],[45.060468,7.63309],[45.060163,7.632913],[45.059807,7.632909],[45.059509,7.632906],[45.059436,7.632906],[45.059526,7.632907],[45.0596,7.632907],[45.059643,7.632908],[45.05967,7.632908],[45.059767,7.632909],[45.059852,7.63291],[45.059947,7.632911],[45.060029,7.632911],[45.060094,7.632912],[45.060154,7.632913],[45.06025,7.632917],[45.060333,7.632945],[45.060402,7.632999],[45.060417,7.633015],[45.060424,7.633022],[45.060405,7.633002],[45.060385,7.632982],[45.060388,7.632985],[45.060383,7.63298],[45.060347,7.632953],[45.060026,7.632911],[45.05967,7.632908],[45.059346,7.632917],[45.059118,7.633203],[45.059164,7.633624],[45.059463,7.633802],[45.059821,7.633806],[45.060143,7.633809],[45.060428,7.633695],[45.060526,7.633266],[45.060345,7.632952],[45.059973,7.632911],[45.059675,7.632908],[45.059387,7.632908],[45.059496,7.632906],[45.059592,7.632907],[45.059669,7.632908],[45.059752,7.632909],[45.059812,7.632909],[45.059848,7.63291],[45.059909,7.63291],[45.059981,7.632911],[45.060062,7.632912],[45.060135,7.632912],[45.060216,7.632913],[45.060291,7.632927],[45.060369,7.63297],[45.060417,7.633015],[45.060423,7.633022],[45.060425,7.633024],[45.060421,7.633019],[45.060407,7.633004],[45.060372,7.632972],[45.060292,7.632927],[45.059937,7.63291],[45.059601,7.632907],[45.059283,7.632947],[45.059101,7.633305],[45.059227,7.633712],[45.059512,7.633803],[45.059869,7.633806],[45.06019,7.633809],[45.060438,7.633681],[45.060524,7.633254],[45.060331,7.632944],[45.059974,7.632911],[45.059676,7.632908],[45.059396,7.632907],[45.059419,7.632905],[45.059981,7.632911],[45.05983,7.632909],[45.059695,7.632908],[45.059532,7.632907],[45.059391,7.632908],[45.059256,7.632967],[45.059167,7.633077],[45.059106,7.633262],[45.059107,7.633453],[45.059166,7.633628],[45.059263,7.633745],[45.059397,7.6338],[45.059547,7.633803],[45.059695,7.633805],[45.059848,7.633806],[45.060003,7.633808],[45.060166,7.633809],[45.060312,7.633788],[45.060426,7.633698],[45.060512,7.633522],[45.060531,7.633302],[45.060473,7.633099],[45.060372,7.632972],[45.060315,7.632936]] }
  },
  { date: '02 MAR', title: 'Ski Z2 15\'', kind: 'ski', dur: 15, load: 'Z2', rpe: 5, note: '3700m · 181W',
    details: { summary: 'Ski Z2 15\'', metrics: [{ l: 'DISTANZA', v: '3700m' }, { l: 'POTENZA', v: '181W' }, { l: 'HR AVG', v: '123 bpm' }] }
  },
  { date: '02 MAR', title: 'Row Z2 35\'', kind: 'row', dur: 35, load: 'Z2', rpe: 5, note: '6698m · 95W',
    details: { summary: 'Row Z2 35\'', metrics: [{ l: 'DISTANZA', v: '6698m' }, { l: 'POTENZA', v: '95W' }, { l: 'HR AVG', v: '139 bpm' }] }
  },
  { date: '01 MAR', title: 'Ski Z2 43\'', kind: 'ski', dur: 43, load: 'Z2', rpe: 5, note: '9.999m · 164W',
    details: { summary: 'Ski Z2 43\'', metrics: [{ l: 'DISTANZA', v: '9.999m' }, { l: 'POTENZA', v: '164W' }, { l: 'HR AVG', v: '119 bpm' }] }
  },
  { date: '01 MAR', title: 'Outdoor Lungo 12.2km', kind: 'run', dur: 74, load: 'Z2', rpe: 5, note: '12.153km · 74\'27\" · 6:07/km · HR 131/156',
    details: { summary: 'Corsa lunga 12.2km', metrics: [{ l: 'DISTANZA', v: '12.153km' }, { l: 'DURATA', v: '74\'' }, { l: 'HR AVG', v: '131 bpm' }],
      gps: [[45.14167,7.611419],[45.141813,7.610701],[45.141792,7.610191],[45.141495,7.609605],[45.141204,7.609053],[45.140893,7.608478],[45.140566,7.607898],[45.140213,7.607375],[45.139865,7.606826],[45.13953,7.606264],[45.139185,7.605731],[45.138858,7.605165],[45.138539,7.60456],[45.138296,7.603888],[45.138168,7.603146],[45.138285,7.602406],[45.138498,7.601721],[45.138753,7.601077],[45.139015,7.600411],[45.139186,7.599692],[45.139348,7.598983],[45.139553,7.598293],[45.139765,7.597606],[45.139972,7.596925],[45.140179,7.596242],[45.140393,7.595567],[45.140605,7.594887],[45.140818,7.594215],[45.141016,7.593517],[45.141234,7.592826],[45.14146,7.592126],[45.141675,7.591411],[45.141902,7.590681],[45.142124,7.589945],[45.142323,7.589284],[45.142534,7.588595],[45.142766,7.587915],[45.142968,7.587214],[45.143167,7.586508],[45.143407,7.585803],[45.143618,7.585065],[45.143846,7.584362],[45.144059,7.583662],[45.144266,7.582951],[45.144459,7.582304],[45.144669,7.58162],[45.1449,7.580932],[45.145113,7.580228],[45.145321,7.579538],[45.145542,7.578865],[45.145735,7.578211],[45.145947,7.577536],[45.146165,7.576814],[45.146374,7.576107],[45.146698,7.575089],[45.146954,7.57425],[45.147191,7.573448],[45.147473,7.57261],[45.147711,7.571768],[45.147954,7.570977],[45.148187,7.570203],[45.148437,7.569411],[45.148674,7.568632],[45.148919,7.567829],[45.149351,7.56754],[45.149946,7.567643],[45.150481,7.56789],[45.151029,7.56825],[45.151586,7.568583],[45.151415,7.569345],[45.151452,7.569837],[45.151314,7.570515],[45.151406,7.571117],[45.151817,7.571113],[45.152173,7.571083],[45.152658,7.571044],[45.153153,7.571144],[45.153711,7.571466],[45.154241,7.571788],[45.154791,7.572119],[45.155374,7.572417],[45.155919,7.572794],[45.156524,7.573146],[45.157096,7.573469],[45.157564,7.573713],[45.158214,7.574158],[45.158821,7.574482],[45.159388,7.574813],[45.159967,7.575152],[45.160504,7.575486],[45.161037,7.575784],[45.161612,7.576142],[45.162184,7.576511],[45.162751,7.576858],[45.16329,7.577154],[45.163758,7.577454],[45.164167,7.577733],[45.164557,7.577971],[45.164956,7.578203],[45.165377,7.578425],[45.165903,7.578748],[45.166442,7.579082],[45.167008,7.579402],[45.167608,7.579732],[45.168154,7.580059],[45.168689,7.580385],[45.169242,7.580696],[45.169799,7.581055],[45.170359,7.581372],[45.170898,7.581713],[45.171458,7.582036],[45.172025,7.582372],[45.172583,7.582704],[45.173144,7.583051],[45.173721,7.583383],[45.174062,7.583952],[45.173951,7.584831],[45.17338,7.585479],[45.172839,7.586048],[45.172342,7.586616],[45.171888,7.587127],[45.171431,7.587636],[45.17098,7.588164],[45.170522,7.588678],[45.170041,7.589235],[45.169546,7.589778],[45.16904,7.590361],[45.168552,7.590917],[45.168055,7.591486],[45.167559,7.592057],[45.167091,7.592551],[45.166645,7.593077],[45.166143,7.593622],[45.165681,7.594163],[45.165209,7.594703],[45.164724,7.595255],[45.164222,7.595793],[45.163726,7.596349],[45.163217,7.596902],[45.162751,7.597427],[45.162271,7.597991],[45.161817,7.598515],[45.161352,7.59906],[45.160871,7.599608],[45.160349,7.600194],[45.159786,7.600822],[45.159291,7.601414],[45.158804,7.601967],[45.158304,7.602514],[45.157816,7.603054],[45.157336,7.603588],[45.156876,7.60413],[45.156406,7.604661],[45.155904,7.605187],[45.155427,7.605761],[45.154963,7.606288],[45.154517,7.606773],[45.154085,7.607309],[45.153609,7.60763],[45.153136,7.607212],[45.15259,7.606747],[45.152054,7.606264],[45.151515,7.605806],[45.150972,7.605331],[45.150435,7.604849],[45.149901,7.604409],[45.149559,7.604528],[45.149194,7.605294],[45.148862,7.606008],[45.148494,7.606755],[45.148151,7.607516],[45.147832,7.608204],[45.147593,7.608935],[45.147334,7.609728],[45.147202,7.61012],[45.147032,7.610451],[45.146893,7.610793],[45.146726,7.611148],[45.146576,7.611499],[45.146443,7.611844],[45.146285,7.612237],[45.146134,7.61259],[45.145983,7.612975],[45.145805,7.613343],[45.145629,7.613698],[45.145469,7.614081],[45.145245,7.614348],[45.144959,7.614176],[45.144658,7.61399],[45.144396,7.613724],[45.144229,7.613327],[45.144068,7.612959],[45.143896,7.612593],[45.143714,7.612252],[45.143554,7.611901],[45.143366,7.611544],[45.143122,7.611328],[45.142851,7.611125],[45.14258,7.610932],[45.142319,7.610694],[45.142057,7.610446],[45.14184,7.610639],[45.141724,7.611026],[45.141658,7.611408],[45.14168,7.611473]] }
  },
  { date: '28 FEB', title: 'Row Z2 48\'', kind: 'row', dur: 48, load: 'Z2', rpe: 5, note: '12.000m · 199W',
    details: { summary: 'Row Z2 48\'', metrics: [{ l: 'DISTANZA', v: '12.000m' }, { l: 'POTENZA', v: '199W' }, { l: 'HR AVG', v: '128 bpm' }] }
  },
  { date: '28 FEB', title: 'Ski Z2 43\'', kind: 'ski', dur: 43, load: 'Z2', rpe: 5, note: '9.999m · 162W',
    details: { summary: 'Ski Z2 43\'', metrics: [{ l: 'DISTANZA', v: '9.999m' }, { l: 'POTENZA', v: '162W' }, { l: 'HR AVG', v: '125 bpm' }] }
  },
  { date: '27 FEB', title: 'Ski Z2 46\'', kind: 'ski', dur: 46, load: 'Z2', rpe: 5, note: '8756m · 90W',
    details: { summary: 'Ski Z2 46\'', metrics: [{ l: 'DISTANZA', v: '8756m' }, { l: 'POTENZA', v: '90W' }, { l: 'HR AVG', v: '135 bpm' }] }
  },
  { date: '26 FEB', title: 'Outdoor Salita 11km', kind: 'run', dur: 81, load: 'Z2', rpe: 5, note: '10.995km · 80\'45\" · 7:20/km · HR 120/145',
    details: { summary: 'Corsa 11km', metrics: [{ l: 'DISTANZA', v: '10.995km' }, { l: 'DURATA', v: '81\'' }, { l: 'HR AVG', v: '120 bpm' }],
      gps: [[45.05661,7.678369],[45.056367,7.679014],[45.056221,7.679693],[45.05595,7.680456],[45.055708,7.681203],[45.055562,7.681948],[45.055302,7.682634],[45.055113,7.68333],[45.054899,7.684022],[45.055005,7.684487],[45.055005,7.684487],[45.054933,7.684644],[45.054819,7.684918],[45.054996,7.685667],[45.055497,7.686136],[45.05604,7.686594],[45.056574,7.686981],[45.056677,7.68768],[45.056611,7.688471],[45.056955,7.689138],[45.057434,7.689576],[45.057925,7.689895],[45.058134,7.690586],[45.058196,7.691351],[45.057952,7.691957],[45.057699,7.692652],[45.057447,7.692904],[45.05745,7.692926],[45.057447,7.692904],[45.05734,7.693384],[45.057049,7.694008],[45.056841,7.694734],[45.056623,7.695413],[45.056325,7.695852],[45.055958,7.696124],[45.055431,7.696253],[45.055163,7.695675],[45.05488,7.695547],[45.054546,7.695072],[45.054194,7.694616],[45.053957,7.694053],[45.053793,7.693425],[45.053412,7.693021],[45.053048,7.692634],[45.052686,7.692285],[45.05227,7.691948],[45.051786,7.692029],[45.051337,7.69206],[45.050962,7.691729],[45.05069,7.691363],[45.0504,7.691059],[45.050144,7.690775],[45.049884,7.69045],[45.049582,7.690214],[45.049268,7.690347],[45.048818,7.690285],[45.048385,7.690072],[45.047907,7.690078],[45.047727,7.690612],[45.047885,7.690933],[45.048244,7.690954],[45.048278,7.691392],[45.048038,7.691755],[45.048027,7.692248],[45.048117,7.692666],[45.04811,7.693128],[45.047904,7.69358],[45.047732,7.694116],[45.047794,7.694447],[45.048087,7.693737],[45.048402,7.693425],[45.048852,7.693488],[45.048984,7.693995],[45.049316,7.694591],[45.049917,7.694649],[45.050541,7.69474],[45.051161,7.694747],[45.051588,7.695318],[45.051892,7.695868],[45.052095,7.696629],[45.051846,7.697117],[45.051441,7.697491],[45.050976,7.697502],[45.050394,7.697628],[45.049985,7.698204],[45.050157,7.698968],[45.050251,7.699778],[45.050407,7.699874],[45.050586,7.699535],[45.050904,7.698917],[45.051451,7.698716],[45.052009,7.698893],[45.052523,7.698601],[45.052919,7.698156],[45.053156,7.697572],[45.053666,7.697457],[45.054028,7.696956],[45.054245,7.696422],[45.054418,7.695992],[45.054602,7.695736],[45.054943,7.696043],[45.05526,7.696652],[45.055574,7.69693],[45.05589,7.697368],[45.056229,7.697695],[45.05664,7.69801],[45.057055,7.698298],[45.057526,7.69855],[45.05797,7.698616],[45.058441,7.698645],[45.058922,7.69891],[45.059129,7.699463],[45.059336,7.70032],[45.059375,7.701108],[45.059265,7.701831],[45.059208,7.70258],[45.05935,7.703362],[45.059393,7.704142],[45.059471,7.704524],[45.059346,7.70534],[45.059459,7.705431],[45.059745,7.705915],[45.059844,7.706639],[45.06025,7.707136],[45.060601,7.707505],[45.06081,7.708064],[45.060703,7.708654],[45.060724,7.70931],[45.061184,7.709539],[45.061424,7.710136],[45.061805,7.710674],[45.062126,7.711271],[45.062469,7.711895],[45.06275,7.712683],[45.063036,7.713403],[45.06302,7.714208],[45.063617,7.714116],[45.063898,7.713364],[45.063925,7.712588],[45.063773,7.712054],[45.063764,7.711849],[45.063432,7.711174],[45.063128,7.710465],[45.062813,7.709753],[45.062486,7.70912],[45.062167,7.708482],[45.061899,7.707799],[45.061541,7.707087],[45.06119,7.706425],[45.060878,7.705811],[45.060566,7.705483],[45.060142,7.705326],[45.059792,7.705024],[45.060141,7.704361],[45.060471,7.703641],[45.060815,7.703008],[45.061142,7.702369],[45.061455,7.701733],[45.061798,7.701081],[45.062127,7.700367],[45.06197,7.699852],[45.061876,7.699267],[45.06226,7.698712],[45.06254,7.698406],[45.062526,7.698395],[45.062547,7.698383],[45.062641,7.698238],[45.062168,7.697543],[45.061651,7.697062],[45.061193,7.696529],[45.060661,7.696042],[45.060136,7.695516],[45.059617,7.695031],[45.059119,7.694547],[45.058611,7.694034],[45.058121,7.693556],[45.057916,7.692886],[45.058088,7.692175],[45.058331,7.691454],[45.058261,7.690779],[45.058232,7.69014],[45.058629,7.689675],[45.058931,7.688874],[45.059031,7.688409],[45.059025,7.687932],[45.058306,7.687377],[45.057934,7.687145],[45.057649,7.686912],[45.057224,7.686598],[45.056571,7.686112],[45.056229,7.685863],[45.055955,7.685697],[45.055112,7.685047],[45.054937,7.684574],[45.054981,7.683978],[45.05523,7.683273],[45.055427,7.682551],[45.055652,7.681848],[45.055707,7.681595],[45.055725,7.681389],[45.055862,7.680975],[45.056113,7.680352],[45.056267,7.679801]] }
  },
  { date: '24 FEB', title: 'Pista Intervalli 9.1km', kind: 'run', dur: 63, load: 'Z2-Z4', rpe: 6, note: '9.110km · 63\'26\" · 6:57/km · HR 136/166',
    details: { summary: 'WU 1.4km + Ruffini 7.7km', metrics: [{ l: 'DISTANZA TOT', v: '9.110km' }, { l: 'TEMPO TOT', v: '63\'26"' }, { l: 'WU', v: '1.420km · 16\'36" · 11:41/km · HR 97' }, { l: 'RUFFINI', v: '7.690km · 46\'49" · 6:05/km · HR 136/166' }],
      gps: [[45.059441,7.632872],[45.059138,7.633568],[45.059803,7.633806],[45.059964,7.633807],[45.060159,7.633809],[45.060325,7.633782],[45.060466,7.633637],[45.060473,7.6331],[45.059749,7.632909],[45.059357,7.632914],[45.059226,7.632996],[45.059114,7.633216],[45.059107,7.63345],[45.059205,7.633689],[45.059378,7.633798],[45.060092,7.633808],[45.060531,7.63341],[45.060494,7.633145],[45.060373,7.632973],[45.060218,7.632913],[45.060056,7.632912],[45.059775,7.632909],[45.059117,7.633204],[45.059457,7.633802],[45.059627,7.633804],[45.059738,7.633805],[45.059843,7.633806],[45.060027,7.633808],[45.0603,7.633794],[45.06036,7.632962],[45.059769,7.632909],[45.059593,7.632907],[45.059435,7.632906],[45.059323,7.632925],[45.059203,7.633022],[45.059114,7.633219],[45.059349,7.633791],[45.060052,7.633808],[45.060303,7.633793],[45.060451,7.633663],[45.060522,7.63348],[45.060526,7.633265],[45.060463,7.63308],[45.060291,7.632927],[45.060347,7.632953],[45.060045,7.632911],[45.059544,7.632907],[45.059138,7.633139],[45.059239,7.633726],[45.05966,7.633804],[45.060114,7.633809],[45.060476,7.633618],[45.060444,7.63305],[45.059991,7.632911],[45.059499,7.632906],[45.05913,7.633159],[45.059273,7.633753],[45.059785,7.633805],[45.06026,7.633805],[45.060533,7.633371],[45.060233,7.632915],[45.059755,7.632909],[45.059296,7.632939],[45.059105,7.633441],[45.060189,7.633809],[45.060534,7.633364],[45.060132,7.632912],[45.059782,7.632909],[45.05964,7.632908],[45.059483,7.632906],[45.059335,7.632921],[45.059217,7.633005],[45.059128,7.633164],[45.0591,7.633372],[45.059518,7.633803],[45.060153,7.633809],[45.06034,7.633774],[45.060461,7.633646],[45.060521,7.633484],[45.060526,7.633269],[45.060462,7.633079],[45.0603,7.63293],[45.059737,7.632909],[45.059187,7.633045],[45.059117,7.633502],[45.05921,7.633694],[45.059343,7.633789],[45.059486,7.633803],[45.059654,7.633804],[45.059802,7.633806],[45.060365,7.633757],[45.060453,7.633063],[45.060191,7.632913],[45.060012,7.632911],[45.059861,7.63291],[45.059678,7.632908],[45.059481,7.632906],[45.059113,7.63322],[45.059422,7.633802],[45.059843,7.633806],[45.060024,7.633808],[45.060202,7.633809],[45.060354,7.633764],[45.06047,7.633629],[45.060533,7.63334],[45.060076,7.632912],[45.059486,7.632906],[45.059305,7.632935],[45.059192,7.633037],[45.059115,7.633213],[45.059102,7.633416],[45.059172,7.633639],[45.059299,7.63377],[45.059887,7.633806],[45.060401,7.633725],[45.060477,7.633106],[45.060006,7.632911],[45.059467,7.632906],[45.059121,7.633192],[45.059306,7.633773],[45.059812,7.633806],[45.060299,7.633794],[45.060527,7.633275],[45.06015,7.632913],[45.059624,7.632907],[45.059212,7.63301],[45.059163,7.633624],[45.059618,7.633804],[45.060117,7.633809],[45.060486,7.633597],[45.060368,7.632968],[45.060395,7.632991],[45.060399,7.632995],[45.060393,7.632989],[45.060252,7.632917],[45.060089,7.632912],[45.059934,7.63291],[45.059776,7.632909],[45.059638,7.632908],[45.059452,7.632906],[45.059105,7.633437],[45.059558,7.633803],[45.05994,7.633807],[45.060119,7.633809],[45.060291,7.633796],[45.060439,7.633679],[45.060533,7.633342],[45.060045,7.632911],[45.059409,7.632906],[45.05922,7.633002],[45.059121,7.633191],[45.059107,7.633452],[45.05919,7.633667],[45.059495,7.633803],[45.060162,7.633809],[45.060532,7.633388],[45.060493,7.633145],[45.060342,7.63295],[45.060155,7.632913],[45.059946,7.632911],[45.059349,7.632916],[45.059166,7.633629],[45.05945,7.633802],[45.059575,7.633803],[45.059754,7.633805],[45.059934,7.633807],[45.060116,7.633809],[45.060323,7.633782],[45.060448,7.633056],[45.059837,7.63291],[45.059681,7.632908],[45.059517,7.632906],[45.059349,7.632916],[45.059218,7.633005],[45.059128,7.633166],[45.059126,7.633537],[45.059622,7.633804],[45.060202,7.633809],[45.060343,7.633772],[45.060444,7.633673],[45.060522,7.633482],[45.060525,7.633262],[45.060452,7.633062],[45.060141,7.632912],[45.059558,7.632907],[45.059134,7.633149],[45.059287,7.633763],[45.059818,7.633806],[45.060302,7.633793],[45.060531,7.633305],[45.06019,7.632913],[45.059683,7.632908],[45.059214,7.633008],[45.059162,7.633621],[45.059615,7.633804],[45.060107,7.633809],[45.060504,7.633552],[45.060358,7.632961],[45.059846,7.63291],[45.059365,7.632912],[45.059104,7.633429],[45.05931,7.633775]] }
  },
  { date: '23 FEB', title: 'Ski Z2 37\'', kind: 'ski', dur: 37, load: 'Z2', rpe: 5, note: '9154m · 189W',
    details: { summary: 'Ski Z2 37\'', metrics: [{ l: 'DISTANZA', v: '9154m' }, { l: 'POTENZA', v: '189W' }, { l: 'HR AVG', v: '139 bpm' }] }
  },
  { date: '23 FEB', title: 'Row Z2 39\'', kind: 'row', dur: 39, load: 'Z2', rpe: 5, note: '6758m · 74W',
    details: { summary: 'Row Z2 39\'', metrics: [{ l: 'DISTANZA', v: '6758m' }, { l: 'POTENZA', v: '74W' }, { l: 'HR AVG', v: '135 bpm' }] }
  },
  { date: '22 FEB', title: 'Outdoor Lungo 11.2km', kind: 'run', dur: 65, load: 'Z2', rpe: 5, note: '11.160km · 62\'51\" · 5:37/km · HR 136/154',
    details: { summary: 'Corsa lunga 11.2km', metrics: [{ l: 'DISTANZA', v: '11.160km' }, { l: 'DURATA', v: '65\'' }, { l: 'HR AVG', v: '136 bpm' }],
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  },
  { date: '21 FEB', title: 'Ski Z2 40\'', kind: 'ski', dur: 40, load: 'Z2', rpe: 5, note: '7928m · 102W',
    details: { summary: 'Ski Z2 40\'', metrics: [{ l: 'DISTANZA', v: '7928m' }, { l: 'POTENZA', v: '102W' }, { l: 'HR AVG', v: '146 bpm' }] }
  },
  { date: '21 FEB', title: 'Row Z2 53\'', kind: 'row', dur: 53, load: 'Z2', rpe: 5, note: '13239m · 201W',
    details: { summary: 'Row Z2 53\'', metrics: [{ l: 'DISTANZA', v: '13239m' }, { l: 'POTENZA', v: '201W' }, { l: 'HR AVG', v: '134 bpm' }] }
  },
  { date: '19 FEB', title: 'Row Z2 37\'', kind: 'row', dur: 37, load: 'Z2', rpe: 5, note: '7587m · 106W',
    details: { summary: 'Row Z2 37\'', metrics: [{ l: 'DISTANZA', v: '7587m' }, { l: 'POTENZA', v: '106W' }, { l: 'HR AVG', v: '139 bpm' }] }
  },
  { date: '19 FEB', title: 'Outdoor Lungo 11.4km', kind: 'run', dur: 69, load: 'Z2', rpe: 5, note: '11.429km · 66\'14\" · 5:47/km · HR 132/149',
    details: { summary: 'Corsa lunga 11.4km', metrics: [{ l: 'DISTANZA', v: '11.429km' }, { l: 'DURATA', v: '69\'' }, { l: 'HR AVG', v: '132 bpm' }],
      gps: [[45.056743,7.67822],[45.056378,7.678633],[45.056261,7.679202],[45.056109,7.679804],[45.055894,7.680402],[45.05568,7.680968],[45.055631,7.681375],[45.05565,7.681389],[45.055706,7.68143],[45.055519,7.681945],[45.055326,7.682537],[45.055116,7.683122],[45.054966,7.683761],[45.054676,7.684173],[45.054632,7.684284],[45.05439,7.684573],[45.053967,7.684207],[45.053542,7.683895],[45.053143,7.683596],[45.052704,7.683288],[45.052294,7.682979],[45.051887,7.68269],[45.051474,7.682377],[45.051062,7.682094],[45.050641,7.681832],[45.050244,7.681533],[45.049991,7.682054],[45.04972,7.682515],[45.049444,7.682893],[45.049403,7.683538],[45.049661,7.684102],[45.04952,7.68466],[45.049228,7.684398],[45.048811,7.684074],[45.048316,7.68413],[45.047889,7.684436],[45.047482,7.684743],[45.047038,7.684828],[45.046626,7.684573],[45.046411,7.68405],[45.046249,7.68376],[45.045971,7.683663],[45.045578,7.683751],[45.045254,7.684232],[45.045062,7.684851],[45.044867,7.685432],[45.044973,7.685966],[45.045424,7.686253],[45.045942,7.686471],[45.046501,7.686703],[45.046996,7.686857],[45.047507,7.68697],[45.047996,7.68709],[45.048505,7.687167],[45.048969,7.687385],[45.049452,7.687625],[45.04991,7.687839],[45.050405,7.688155],[45.050911,7.688468],[45.051367,7.688774],[45.051827,7.689073],[45.052301,7.689361],[45.052756,7.689748],[45.053177,7.690138],[45.053576,7.690553],[45.054007,7.690927],[45.054498,7.691252],[45.054983,7.691505],[45.05546,7.691782],[45.055946,7.692049],[45.056387,7.692275],[45.056876,7.692575],[45.057385,7.692856],[45.057713,7.693176],[45.058171,7.69365],[45.058576,7.694064],[45.058992,7.694504],[45.059461,7.694956],[45.059873,7.695356],[45.060312,7.695786],[45.060736,7.696189],[45.061196,7.696652],[45.061587,7.697139],[45.062011,7.697546],[45.062464,7.69798],[45.062923,7.698315],[45.063261,7.698841],[45.063596,7.699404],[45.063995,7.699848],[45.064332,7.700357],[45.064572,7.700965],[45.064805,7.701622],[45.065112,7.702275],[45.065373,7.702942],[45.065656,7.7036],[45.065926,7.70425],[45.066136,7.704897],[45.066365,7.70553],[45.066597,7.706196],[45.066825,7.706822],[45.067063,7.707475],[45.067298,7.708115],[45.067433,7.708442],[45.067494,7.709122],[45.067834,7.709621],[45.068056,7.710309],[45.068269,7.711004],[45.068436,7.71169],[45.068553,7.712427],[45.068639,7.713144],[45.068711,7.713836],[45.068804,7.714572],[45.068898,7.715299],[45.068988,7.716001],[45.069062,7.716714],[45.069158,7.717423],[45.069233,7.718135],[45.069329,7.718882],[45.069437,7.719627],[45.069482,7.720364],[45.069588,7.721106],[45.06975,7.7218],[45.069907,7.722501],[45.070114,7.723197],[45.07025,7.723903],[45.070521,7.724555],[45.070883,7.725111],[45.07123,7.725676],[45.071562,7.726213],[45.07189,7.726763],[45.072241,7.727292],[45.07268,7.72774],[45.073139,7.7281],[45.073597,7.728376],[45.074081,7.72866],[45.074526,7.728907],[45.074969,7.729156],[45.075341,7.729064],[45.075347,7.728415],[45.075352,7.727667],[45.075015,7.727187],[45.074576,7.726902],[45.074153,7.726556],[45.073718,7.726178],[45.073263,7.725771],[45.072813,7.725331],[45.072469,7.724856],[45.072082,7.724334],[45.071773,7.723743],[45.071599,7.723077],[45.071433,7.722417],[45.071282,7.721666],[45.071146,7.720967],[45.070979,7.720255],[45.07086,7.719533],[45.070731,7.718818],[45.070634,7.718084],[45.070511,7.71732],[45.070383,7.716574],[45.070259,7.715832],[45.070121,7.715131],[45.069988,7.714404],[45.069878,7.713706],[45.069775,7.712999],[45.069647,7.712271],[45.069554,7.711526],[45.069428,7.71079],[45.069331,7.710082],[45.069241,7.709356],[45.069078,7.70868],[45.068815,7.708214],[45.068736,7.70776],[45.068688,7.707098],[45.068534,7.70643],[45.06832,7.705686],[45.068134,7.705109],[45.067919,7.704423],[45.067735,7.703803],[45.067477,7.703126],[45.067264,7.702474],[45.067015,7.701818],[45.066708,7.701178],[45.066431,7.700536],[45.066124,7.699931],[45.065829,7.699341],[45.065663,7.699054],[45.065342,7.698527],[45.065011,7.697941],[45.06462,7.697424],[45.064216,7.696939],[45.063843,7.696504],[45.063482,7.696013],[45.063115,7.695469],[45.062706,7.694956],[45.062295,7.694506],[45.061853,7.694059],[45.061424,7.693606],[45.060993,7.693185],[45.060535,7.692797],[45.060104,7.692411],[45.059811,7.691912],[45.059349,7.691552],[45.058889,7.691194],[45.058377,7.690975],[45.058206,7.690415],[45.057998,7.68989],[45.057653,7.689603],[45.057326,7.689435],[45.056996,7.689183],[45.056766,7.688849],[45.056692,7.68872]] }
  },
  { date: '18 FEB', title: 'Ski Z2 37\'', kind: 'ski', dur: 37, load: 'Z2', rpe: 5, note: '7156m · 96W',
    details: { summary: 'Ski Z2 37\'', metrics: [{ l: 'DISTANZA', v: '7156m' }, { l: 'POTENZA', v: '96W' }, { l: 'HR AVG', v: '142 bpm' }] }
  },
  { date: '17 FEB', title: 'Ski Z2 32\'', kind: 'ski', dur: 32, load: 'Z2', rpe: 5, note: '8000m · 191W',
    details: { summary: 'Ski Z2 32\' · WU 2000m + lavoro 6000m', metrics: [{ l: 'DISTANZA', v: '8000m' }, { l: 'POTENZA', v: '191W' }, { l: 'HR AVG', v: '143 bpm' }] }
  },
  { date: '17 FEB', title: 'Outdoor Intervalli 4.9km', kind: 'run', dur: 29, load: 'Z2', rpe: 5, note: '4.938km · 27\'43\" · 5:36/km · HR 139/164',
    details: { summary: 'Corsa breve 4.9km', metrics: [{ l: 'DISTANZA', v: '4.937km' }, { l: 'DURATA', v: '29\'' }, { l: 'HR AVG', v: '139 bpm' }],
      gps: [[45.059309,7.632796],[45.059079,7.633239],[45.059193,7.633722],[45.059521,7.633898],[45.059881,7.633901],[45.060201,7.633947],[45.060502,7.633711],[45.06056,7.633213],[45.060352,7.632945],[45.06028,7.632891],[45.060192,7.632865],[45.060109,7.632865],[45.060018,7.632857],[45.059928,7.632867],[45.059833,7.632863],[45.059753,7.63284],[45.05964,7.632847],[45.059533,7.632845],[45.059419,7.632849],[45.059098,7.633092],[45.05911,7.63362],[45.059404,7.633898],[45.059748,7.633925],[45.060087,7.633941],[45.060401,7.633854],[45.060584,7.633468],[45.060488,7.633062],[45.060297,7.632897],[45.060179,7.632865],[45.060074,7.632843],[45.059981,7.632827],[45.059885,7.632835],[45.059777,7.632837],[45.059665,7.63283],[45.059564,7.632812],[45.059481,7.632808],[45.059272,7.632862],[45.059061,7.633242],[45.059167,7.633714],[45.059466,7.633893],[45.059798,7.633899],[45.060105,7.63392],[45.060423,7.633817],[45.060576,7.633402],[45.060442,7.632992],[45.06025,7.632879],[45.060133,7.632835],[45.060044,7.632828],[45.059946,7.632841],[45.059842,7.632843],[45.059755,7.632834],[45.059667,7.632834],[45.059577,7.632836],[45.059485,7.632826],[45.059276,7.632874],[45.05907,7.633275],[45.059171,7.63375],[45.059486,7.633903],[45.0598,7.633914],[45.060108,7.633933],[45.06041,7.633833],[45.060586,7.633448],[45.060472,7.633016],[45.060269,7.632881],[45.060148,7.632873],[45.060047,7.632871],[45.059947,7.63287],[45.059845,7.632864],[45.059747,7.632842],[45.059657,7.632828],[45.059561,7.632821],[45.059455,7.632806],[45.059145,7.632992],[45.059078,7.633486],[45.059336,7.633868],[45.059678,7.633921],[45.059995,7.63393],[45.060314,7.633898],[45.06055,7.633556],[45.06052,7.633106],[45.060307,7.63289],[45.060205,7.63284],[45.060114,7.632815],[45.060043,7.632834],[45.059943,7.632846],[45.059837,7.632846],[45.059736,7.632846],[45.059646,7.632816],[45.059544,7.632799],[45.059486,7.632792],[45.059266,7.632893],[45.059065,7.633286],[45.059204,7.633771],[45.059536,7.633903],[45.059838,7.633919],[45.060142,7.633927],[45.060438,7.633804],[45.060582,7.633397],[45.060446,7.633],[45.060269,7.632879],[45.060176,7.632854],[45.060078,7.632858],[45.059971,7.632848],[45.05988,7.632835],[45.059776,7.632822],[45.059666,7.632807],[45.059563,7.632804],[45.059464,7.632815],[45.0592,7.632912],[45.059057,7.633343],[45.059225,7.633769],[45.059519,7.633897],[45.059834,7.633907],[45.06015,7.633934],[45.060451,7.633777],[45.060568,7.633371],[45.060427,7.632986],[45.060274,7.63287],[45.060171,7.632855],[45.060084,7.632864],[45.060022,7.632853],[45.059931,7.632842],[45.059821,7.63283],[45.059719,7.632813],[45.059625,7.632814],[45.059524,7.632803],[45.059341,7.632848],[45.059089,7.633168],[45.059143,7.63364],[45.059441,7.633878],[45.059757,7.633888],[45.060068,7.633907],[45.060375,7.633845],[45.060549,7.633483],[45.060494,7.633068],[45.060288,7.632872],[45.060199,7.632857],[45.060111,7.632856],[45.059997,7.632858],[45.059906,7.632845],[45.059821,7.632825],[45.059716,7.632822],[45.05962,7.632796],[45.059525,7.63279],[45.059334,7.63284],[45.059081,7.633119],[45.059119,7.633611],[45.059408,7.633881],[45.059731,7.633892],[45.060034,7.633906],[45.060352,7.633866],[45.060553,7.633513],[45.060476,7.63307],[45.060315,7.632875],[45.060228,7.632851],[45.060142,7.632843],[45.060052,7.632823],[45.059958,7.632822],[45.059844,7.632815],[45.059751,7.632814],[45.059658,7.632818],[45.059565,7.632828],[45.05944,7.632829],[45.059162,7.632971],[45.059073,7.633414],[45.059251,7.633805],[45.059557,7.633888],[45.059848,7.633903],[45.060155,7.633914],[45.060453,7.633756],[45.06056,7.633319],[45.060411,7.63296],[45.06028,7.632849],[45.060221,7.632848],[45.060116,7.632848],[45.060018,7.632834],[45.059926,7.632835],[45.059818,7.632832],[45.059723,7.632828],[45.059617,7.63283],[45.059508,7.632822],[45.059308,7.632856],[45.059064,7.63322],[45.05917,7.633726],[45.059504,7.6339],[45.059859,7.63391],[45.06019,7.633921],[45.060497,7.633718],[45.060558,7.633248],[45.060373,7.632915],[45.06,7.633972],[45.059844,7.633968],[45.059702,7.633963],[45.059541,7.633948],[45.059383,7.633941],[45.05923,7.633862],[45.059116,7.633701],[45.059042,7.633497],[45.059033,7.633276],[45.059084,7.633069],[45.059189,7.632906],[45.059319,7.632796],[45.059471,7.632783],[45.059632,7.632802],[45.059784,7.632804],[45.059946,7.632811],[45.060103,7.632814],[45.060208,7.632872],[45.060262,7.632925]] }
  },
  { date: '16 FEB', title: 'Row Z2 36\'', kind: 'row', dur: 36, load: 'Z2', rpe: 5, note: '5971m · 65W',
    details: { summary: 'Row Z2 36\'', metrics: [{ l: 'DISTANZA', v: '5971m' }, { l: 'POTENZA', v: '65W' }, { l: 'HR AVG', v: '132 bpm' }] }
  },
  { date: '14 FEB', title: 'Ski Z2 34\'', kind: 'ski', dur: 34, load: 'Z2', rpe: 5, note: '6812m · 106W',
    details: { summary: 'Ski Z2 34\'', metrics: [{ l: 'DISTANZA', v: '6812m' }, { l: 'POTENZA', v: '106W' }, { l: 'HR AVG', v: '149 bpm' }] }
  },
  { date: '14 FEB', title: 'Row Z2 50\'', kind: 'row', dur: 50, load: 'Z2', rpe: 5, note: '11.902m · 175W',
    details: { summary: 'Row Z2 50\'', metrics: [{ l: 'DISTANZA', v: '11.902m' }, { l: 'POTENZA', v: '175W' }, { l: 'HR AVG', v: '122 bpm' }] }
  },
  { date: '11 FEB', title: 'Row WU 7\'', kind: 'row', dur: 7, load: 'Z1-Z2', rpe: 3, note: '1643m · 7:00 · 168W · 2:07.8/500m · HR 116 · DF 99' },
  { date: '11 FEB', title: 'Row Z2 39\'', kind: 'row', dur: 39, load: 'Z2', rpe: 5, note: '9.999m · 214W',
    details: { summary: 'Row Z2 39\'', metrics: [{ l: 'DISTANZA', v: '9.999m' }, { l: 'POTENZA', v: '214W' }, { l: 'HR AVG', v: '137 bpm' }] }
  },
  { date: '11 FEB', title: 'Tapis Intervalli 5km', kind: 'run', dur: 28, load: 'Z3-Z4', rpe: 6, note: '5.030km · 28\'20\" · 5:38/km · HR 142/159',
    details: { summary: 'Intervalli 3×1.3km con pause · secondo lavoro di qualità', metrics: [{ l: 'DISTANZA', v: '5.030km' }, { l: 'TEMPO', v: '28\'20"' }, { l: 'PACE AVG', v: '5:38/km' }, { l: 'HR AVG', v: '142 bpm' }, { l: 'HR MAX', v: '159 bpm' }, { l: 'CADENZA', v: '162 passi/min' }] }
  },
  { date: '11 FEB', title: 'Tapis Easy 1.2km', kind: 'run', dur: 11, load: 'Z1', rpe: 2, note: '1.212km · 10\'36\" · 8:45/km · HR 103/125',
    details: { summary: 'Warmup lento pre-intervalli', metrics: [{ l: 'DISTANZA', v: '1.212km' }, { l: 'TEMPO', v: '10\'36"' }, { l: 'PACE AVG', v: '8:45/km' }, { l: 'HR AVG', v: '103 bpm' }] }
  },
  { date: '10 FEB', title: 'Outdoor Intervalli 1km', kind: 'run', dur: 5, load: 'Z3-Z4', rpe: 7, note: '1.032km · 4\'54\" · 4:44/km · HR 147/157',
    details: { summary: 'Primo intervallo veloce registrato · cadenza 180', metrics: [{ l: 'DISTANZA', v: '1.032km' }, { l: 'TEMPO', v: '4\'54"' }, { l: 'PACE AVG', v: '4:44/km' }, { l: 'HR AVG', v: '147 bpm' }, { l: 'HR MAX', v: '157 bpm' }, { l: 'CADENZA', v: '180 passi/min' }],
      gps: 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}
  },
  { date: '10 FEB', title: 'Outdoor Easy 2.9km', kind: 'run', dur: 17, load: 'Z1-Z2', rpe: 4, note: '2.883km · 17\'29\" · 6:04/km · HR 119/137',
    details: { summary: 'Corsa facile pre-intervallo · 4 laps', metrics: [{ l: 'DISTANZA', v: '2.883km' }, { l: 'TEMPO', v: '17\'29"' }, { l: 'PACE AVG', v: '6:04/km' }, { l: 'HR AVG', v: '119 bpm' }, { l: 'HR MAX', v: '137 bpm' }, { l: 'CADENZA', v: '176 passi/min' }],
      gps: [[45.058128,7.678723],[45.058015,7.678695],[45.057874,7.678631],[45.057737,7.67856],[45.057606,7.678506],[45.057483,7.678436],[45.057356,7.678401],[45.05723,7.678358],[45.057102,7.67832],[45.056974,7.678278],[45.056851,7.678244],[45.056736,7.678226],[45.056623,7.67834],[45.056544,7.678461],[45.056485,7.678611],[45.056414,7.678778],[45.056347,7.678964],[45.056305,7.679175],[45.056281,7.67939],[45.056248,7.679548],[45.056182,7.679697],[45.056101,7.679838],[45.056028,7.680008],[45.055999,7.680176],[45.055949,7.680373],[45.055898,7.680581],[45.055846,7.680739],[45.055805,7.680904],[45.055745,7.681105],[45.055702,7.681303],[45.055676,7.681488],[45.05566,7.681679],[45.055607,7.681849],[45.055551,7.682004],[45.055463,7.682154],[45.055374,7.682292],[45.055288,7.682441],[45.055224,7.682634],[45.055187,7.682827],[45.055155,7.683032],[45.05512,7.683239],[45.055068,7.6834],[45.055026,7.683579],[45.054966,7.683748],[45.054904,7.68395],[45.054864,7.68416],[45.054921,7.684356],[45.05493,7.684542],[45.054881,7.68471],[45.054821,7.68487],[45.054787,7.685038],[45.05477,7.685249],[45.054841,7.685423],[45.054927,7.685568],[45.055022,7.685697],[45.055136,7.685801],[45.055257,7.685904],[45.055371,7.685997],[45.055481,7.686111],[45.055586,7.686197],[45.055691,7.686301],[45.055795,7.686395],[45.055912,7.686499],[45.05602,7.686586],[45.05614,7.686672],[45.056269,7.68678],[45.056392,7.686864],[45.056506,7.686971],[45.056598,7.6871],[45.056655,7.687236],[45.056665,7.687391],[45.056678,7.687564],[45.056652,7.687737],[45.056633,7.68792],[45.056617,7.688108],[45.056581,7.688307],[45.056611,7.688489],[45.056666,7.688676],[45.05669,7.68876],[45.05659,7.688605],[45.056483,7.688504],[45.056356,7.688458],[45.056231,7.688431],[45.056101,7.688404],[45.055972,7.688364],[45.055847,7.688314],[45.055732,7.688243],[45.055609,7.68817],[45.05549,7.688113],[45.05536,7.68804],[45.055248,7.687963],[45.055127,7.687876],[45.055014,7.687798],[45.054902,7.687711],[45.054786,7.687643],[45.054677,7.687555],[45.054569,7.68748],[45.054456,7.68741],[45.054346,7.687333],[45.054231,7.687264],[45.054121,7.687189],[45.053999,7.687131],[45.053891,7.687063],[45.05381,7.686968],[45.053694,7.686915],[45.05358,7.686847],[45.05347,7.68678],[45.053343,7.686729],[45.053236,7.686643],[45.053107,7.686604],[45.052972,7.686582],[45.052864,7.686541],[45.052753,7.686489],[45.052653,7.686446],[45.052526,7.686384],[45.052413,7.686341],[45.052307,7.686297],[45.052184,7.686253],[45.052057,7.68621],[45.051948,7.686167],[45.051834,7.68614],[45.051721,7.686105],[45.051607,7.686046],[45.051488,7.685998],[45.051375,7.685965],[45.051259,7.685929],[45.05114,7.685892],[45.051022,7.685837],[45.050913,7.685801],[45.050814,7.685779],[45.050701,7.685745],[45.05058,7.68571],[45.050464,7.685646],[45.050348,7.685593],[45.050231,7.685532],[45.05013,7.685465],[45.050035,7.685363],[45.049928,7.685279],[45.049853,7.685195],[45.049769,7.685114],[45.049676,7.685038],[45.049602,7.684919],[45.049515,7.684883],[45.049596,7.685023],[45.049689,7.685143],[45.04979,7.685251],[45.049882,7.685367],[45.049991,7.685453],[45.050084,7.685532],[45.050172,7.685608],[45.050278,7.68566],[45.050397,7.685694],[45.050522,7.685762],[45.050639,7.685815],[45.050746,7.685873],[45.050873,7.68592],[45.050983,7.685964],[45.051091,7.686007],[45.051198,7.686036],[45.051319,7.686054],[45.051438,7.686082],[45.051537,7.686125],[45.051636,7.686168],[45.051747,7.686209],[45.051857,7.686256],[45.051974,7.686298],[45.052069,7.686336],[45.052175,7.686381],[45.05229,7.686417],[45.052405,7.686438],[45.052511,7.686473],[45.052618,7.686523],[45.052734,7.686577],[45.052846,7.686644],[45.052965,7.686692],[45.053067,7.686739],[45.053157,7.686771],[45.053253,7.686805],[45.053354,7.686857],[45.053456,7.686922],[45.053576,7.686973],[45.053672,7.687044],[45.053783,7.68711],[45.0539,7.687161],[45.054004,7.687192],[45.054091,7.687284],[45.054189,7.687339],[45.054295,7.687434],[45.054393,7.687489],[45.054505,7.687558],[45.054611,7.687622],[45.054716,7.687677],[45.054817,7.687747],[45.054928,7.68783],[45.055034,7.6879],[45.055142,7.687968],[45.055248,7.688035],[45.055353,7.688108],[45.055449,7.688156],[45.055544,7.688245],[45.055643,7.688315],[45.055749,7.688378],[45.055858,7.688429],[45.055962,7.688474],[45.056077,7.688479],[45.056193,7.688509],[45.056296,7.688561],[45.056405,7.688584],[45.056528,7.688617],[45.056595,7.688665],[45.056647,7.688683]] }
  },
  { date: '09 FEB', title: 'Ski Z2 19\'', kind: 'ski', dur: 19, load: 'Z2', rpe: 5, note: '5000m · 203W',
    details: { summary: 'Ski Z2 19\'', metrics: [{ l: 'DISTANZA', v: '5000m' }, { l: 'POTENZA', v: '203W' }, { l: 'HR AVG', v: '147 bpm' }] }
  },
  { date: '09 FEB', title: 'Row Z2 40\'', kind: 'row', dur: 40, load: 'Z2', rpe: 5, note: '8767m · 136W',
    details: { summary: 'Row Z2 40\'', metrics: [{ l: 'DISTANZA', v: '8767m' }, { l: 'POTENZA', v: '136W' }, { l: 'HR AVG', v: '143 bpm' }] }
  },
  { date: '08 FEB', title: 'Row Z2 25\'', kind: 'row', dur: 25, load: 'Z2', rpe: 5, note: '6046m · 183W',
    details: { summary: 'Row Z2 25\'', metrics: [{ l: 'DISTANZA', v: '6046m' }, { l: 'POTENZA', v: '183W' }, { l: 'HR AVG', v: '119 bpm' }] }
  },
  { date: '08 FEB', title: 'Ski Z2 25\'', kind: 'ski', dur: 25, load: 'Z2', rpe: 5, note: '5.809m · 163W',
    details: { summary: 'Ski Z2 25\'', metrics: [{ l: 'DISTANZA', v: '5.809m' }, { l: 'POTENZA', v: '163W' }, { l: 'HR AVG', v: '125 bpm' }] }
  },
  { date: '08 FEB', title: 'Ski 500m Sprint', kind: 'ski', dur: 2, load: 'Z6', rpe: 10, note: '500m · 1:38 · 373W · 1:37.9/500m · HR 156 · DF 56' },
  { date: '07 FEB', title: 'Ski Z2 29\'', kind: 'ski', dur: 29, load: 'Z2', rpe: 5, note: '7000m · 183W',
    details: { summary: 'Ski Z2 29\' · WU 5000m + test 2000m', metrics: [{ l: 'DISTANZA', v: '7000m' }, { l: 'POTENZA', v: '183W' }, { l: 'HR AVG', v: '119 bpm' }] }
  },
  { date: '07 FEB', title: 'Tapis Easy 4.1km', kind: 'run', dur: 30, load: 'Z2', rpe: 4, note: '4.130km · 30\'01\" · 7:16/km · HR 126/132',
    details: { summary: 'Z2 quasi perfetta (98%) · HR stabile · ottimo controllo', metrics: [{ l: 'DISTANZA', v: '4.130km' }, { l: 'TEMPO', v: '30\'01"' }, { l: 'PACE AVG', v: '7:16/km' }, { l: 'HR AVG', v: '126 bpm' }, { l: 'HR MAX', v: '132 bpm' }, { l: 'HR DRIFT', v: '+1.8%' }, { l: 'CADENZA', v: '166 passi/min' }] }
  },
  { date: '06 FEB', title: 'Row Z2 50\'', kind: 'row', dur: 50, load: 'Z2', rpe: 5, note: '11.952m · 177W',
    details: { summary: 'Row Z2 50\'', metrics: [{ l: 'DISTANZA', v: '11.952m' }, { l: 'POTENZA', v: '177W' }, { l: 'HR AVG', v: '126 bpm' }] }
  },
  { date: '04 FEB', title: 'Row WU 10\'', kind: 'row', dur: 10, load: 'Z1-Z2', rpe: 3, note: '2321m · 9:45 · 174W · 2:06.2/500m · HR 113 · DF 98' },
  { date: '04 FEB', title: 'Row 5K TEST', kind: 'row', dur: 18, load: 'Z4', rpe: 8, note: '5K TEST · 18:25.0 · PR',
    details: { summary: 'Test 5K Row — PR 18:25.0', metrics: [{ l: 'DISTANZA', v: '4.999m' }, { l: 'TEMPO', v: '18:25.0' }, { l: 'POTENZA', v: '259W' }, { l: 'HR AVG', v: '151 bpm' }] }
  },
  { date: '04 FEB', title: 'Row CD 10\'', kind: 'row', dur: 10, load: 'Z1', rpe: 2, note: '2187m · 10:00 · 136W · 2:17.1/500m · HR 119 · DF 98' },
  { date: '03 FEB', title: 'Ski Z2 50\'', kind: 'ski', dur: 50, load: 'Z2', rpe: 5, note: '11.729m · 167W',
    details: { summary: 'Ski Z2 50\'', metrics: [{ l: 'DISTANZA', v: '11.729m' }, { l: 'POTENZA', v: '167W' }, { l: 'HR AVG', v: '124 bpm' }] }
  },
  { date: '31 GEN', title: 'Hyrox Torino Singles', kind: 'hyrox', dur: 79, load: 'Z3-Z4', rpe: 7, note: '1:18:33 overall · pos. 55 age class',
    details: {
      summary: 'Hyrox Torino 31/01/2026 — Open Men Singles — 1:18:33',
      blocks: [
        { label: 'RUN1', name: 'Running 1', splits: ['3:44'] },
        { label: 'SKI', name: '1000m SkiErg', splits: ['4:18 (pos. 36)'] },
        { label: 'RUN2', name: 'Running 2', splits: ['4:44'] },
        { label: 'SLD-P', name: '50m Sled Push', splits: ['3:12 (pos. 103)'] },
        { label: 'RUN3', name: 'Running 3', splits: ['5:09'] },
        { label: 'SLD-L', name: '50m Sled Pull', splits: ['4:06 (pos. 26)'] },
        { label: 'RUN4', name: 'Running 4', splits: ['5:02'] },
        { label: 'BBJ', name: '80m Burpee Broad Jump', splits: ['4:51 (pos. 72)'] },
        { label: 'RUN5', name: 'Running 5', splits: ['5:21'] },
        { label: 'ROW', name: '1000m Row', splits: ['4:37 (pos. 24)'] },
        { label: 'RUN6', name: 'Running 6', splits: ['4:58'] },
        { label: 'FC', name: '200m Farmers Carry', splits: ['1:37 (pos. 28)'] },
        { label: 'RUN7', name: 'Running 7', splits: ['5:06'] },
        { label: 'SLU', name: '100m Sandbag Lunges', splits: ['4:23 (pos. 38)'] },
        { label: 'RUN8', name: 'Running 8', splits: ['5:31'] },
        { label: 'WB', name: 'Wall Balls', splits: ['5:43 (pos. 48)'] },
      ],
      metrics: [
        { l: 'OVERALL', v: '1:18:33' },
        { l: 'POS. AGE', v: '55' },
        { l: 'RUN TOT', v: '39:35 (8×run)' },
        { l: 'RUN AVG', v: '4:57/km' },
        { l: 'BEST RUN', v: '3:44 (R1)' },
        { l: 'WORST RUN', v: '5:31 (R8)' },
        { l: 'HR AVG', v: '149 bpm' },
        { l: 'HR MAX', v: '163 bpm' },
      ]
    }
  },
  { date: '29 GEN', title: 'Row Z2 10\'', kind: 'row', dur: 10, load: 'Z2', rpe: 5, note: '2451m · 191W',
    details: { summary: 'Row Z2 10\'', metrics: [{ l: 'DISTANZA', v: '2451m' }, { l: 'POTENZA', v: '191W' }, { l: 'HR AVG', v: '120 bpm' }] }
  },
  { date: '29 GEN', title: 'Tapis Easy 4.4km', kind: 'run', dur: 27, load: 'Z2', rpe: 4, note: '4.350km · 27\'05\" · 6:13/km · HR 117/136',
    details: { summary: 'Corsa Z2 serale · HR stabile', metrics: [{ l: 'DISTANZA', v: '4.350km' }, { l: 'TEMPO', v: '27\'05"' }, { l: 'PACE AVG', v: '6:13/km' }, { l: 'HR AVG', v: '117 bpm' }, { l: 'HR MAX', v: '136 bpm' }, { l: 'HR DRIFT', v: '+6.9%' }] }
  },
  { date: '26 GEN', title: 'Tapis Easy 2.3km', kind: 'run', dur: 14, load: 'Z2', rpe: 3, note: '2.273km · 13\'53\" · 6:06/km · HR 117/133',
    details: { summary: 'Corsa breve mattutina', metrics: [{ l: 'DISTANZA', v: '2.273km' }, { l: 'TEMPO', v: '13\'53"' }, { l: 'PACE AVG', v: '6:06/km' }, { l: 'HR AVG', v: '117 bpm' }, { l: 'HR MAX', v: '133 bpm' }] }
  },
  { date: '25 GEN', title: 'Row Z2 34\'', kind: 'row', dur: 34, load: 'Z2', rpe: 5, note: '8.112m · 176W',
    details: { summary: 'Row Z2 34\'', metrics: [{ l: 'DISTANZA', v: '8.112m' }, { l: 'POTENZA', v: '176W' }, { l: 'HR AVG', v: '123 bpm' }] }
  },
  { date: '25 GEN', title: 'Ski Z2 34\'', kind: 'ski', dur: 34, load: 'Z2', rpe: 5, note: '7.724m · 152W',
    details: { summary: 'Ski Z2 34\'', metrics: [{ l: 'DISTANZA', v: '7.724m' }, { l: 'POTENZA', v: '152W' }, { l: 'HR AVG', v: '118 bpm' }] }
  },
  { date: '25 GEN', title: 'Ski Z2 34\' (2)', kind: 'ski', dur: 34, load: 'Z2', rpe: 5, note: '7765m · 34:00 · 154W · 2:11.3/500m · HR 120 · DF 54' },
  { date: '24 GEN', title: 'Row Z2 92\'', kind: 'row', dur: 92, load: 'Z2', rpe: 6, note: '21097m · 1:32:17 · 155W · 2:11.2/500m · HR 126 · DF 89',
    details: { summary: 'Row Z2 lungo 21097m · steady state', metrics: [{ l: 'DISTANZA', v: '21097m' }, { l: 'TEMPO', v: '1:32:17' }, { l: 'POTENZA', v: '155W' }, { l: 'PACE', v: '2:11.2/500m' }, { l: 'HR AVG', v: '126 bpm' }, { l: 'DF', v: '89' }, { l: 'SPM', v: '23' }] }
  },
  { date: '24 GEN', title: 'Ski Z2 8\'', kind: 'ski', dur: 8, load: 'Z2', rpe: 5, note: '1774m · 141W',
    details: { summary: 'Ski Z2 8\'', metrics: [{ l: 'DISTANZA', v: '1774m' }, { l: 'POTENZA', v: '141W' }, { l: 'HR AVG', v: '115 bpm' }] }
  },
  { date: '21 GEN', title: 'Row Z2 61\'', kind: 'row', dur: 61, load: 'Z2', rpe: 5, note: '14.119m · 172W · HR 112/125',
    details: { summary: 'Row Z2 61\'', metrics: [{ l: 'DISTANZA', v: '14.119m' }, { l: 'POTENZA', v: '172W avg' }, { l: 'DURATA', v: '61\'' }, { l: 'HR', v: '112 / 125 bpm' }] }
  },
  { date: '21 GEN', title: 'Ski Z2 31\'', kind: 'ski', dur: 31, load: 'Z2', rpe: 5, note: '7.097m · 155W · HR 114/124',
    details: { summary: 'Ski Z2 31\'', metrics: [{ l: 'DISTANZA', v: '7.097m' }, { l: 'POTENZA', v: '155W' }, { l: 'DURATA', v: '31\'' }, { l: 'HR', v: '114 / 124 bpm' }] }
  },
  { date: '20 GEN', title: 'Ski Z2 92\'', kind: 'ski', dur: 92, load: 'Z2', rpe: 5, note: '21.097m · 156W',
    details: { summary: 'Ski Z2 lunga 92\'', metrics: [{ l: 'DISTANZA', v: '21.097m' }, { l: 'POTENZA', v: '156W' }, { l: 'HR AVG', v: '122 bpm' }] }
  },
  { date: '20 GEN', title: 'Outdoor Easy 4.8km', kind: 'run', dur: 34, load: 'Z2', rpe: 4, note: '4.828km · 33\'30\" · 6:56/km · HR 121/130',
    details: { summary: 'Corsa a laps 1km · HR stabile Z2 · +32m dislivello', metrics: [{ l: 'DISTANZA', v: '4.828km' }, { l: 'TEMPO', v: '33\'30"' }, { l: 'PACE AVG', v: '6:56/km' }, { l: 'HR AVG', v: '121 bpm' }, { l: 'HR MAX', v: '130 bpm' }, { l: 'HR DRIFT', v: '-1.3%' }, { l: 'CADENZA', v: '168 passi/min' }],
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  },
  { date: '20 GEN', title: 'Outdoor Easy 1.7km', kind: 'run', dur: 23, load: 'Z1-Z2', rpe: 4, note: '1.710km · 23\'23\" · 13:40/km · HR 120/147',
    details: { summary: 'Esercitazione tecnica/camminata · cadenza 126', metrics: [{ l: 'DISTANZA', v: '1.710km' }, { l: 'TEMPO', v: '23\'23"' }, { l: 'PACE AVG', v: '13:40/km' }, { l: 'HR AVG', v: '120 bpm' }, { l: 'HR MAX', v: '147 bpm' }],
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  },
  { date: '20 GEN', title: 'Outdoor Easy 1.2km', kind: 'run', dur: 8, load: 'Z1', rpe: 2, note: '1.174km · 7\'48\" · 6:39/km · HR 112/131',
    details: { summary: 'Warmup corsa', metrics: [{ l: 'DISTANZA', v: '1.174km' }, { l: 'TEMPO', v: '7\'48"' }, { l: 'PACE AVG', v: '6:39/km' }, { l: 'HR AVG', v: '112 bpm' }],
      gps: [[45.058285,7.678739],[45.058246,7.678707],[45.058201,7.678687],[45.058153,7.678684],[45.058104,7.678704],[45.058053,7.678696],[45.058008,7.678684],[45.05795,7.678669],[45.057906,7.678644],[45.057853,7.678616],[45.057808,7.678597],[45.057765,7.678567],[45.057722,7.678547],[45.057681,7.678532],[45.057639,7.678515],[45.0576,7.678499],[45.057555,7.678481],[45.057513,7.678465],[45.057469,7.678443],[45.057425,7.678426],[45.057388,7.678403],[45.05735,7.678375],[45.057311,7.678354],[45.057268,7.678332],[45.057224,7.678314],[45.057176,7.678296],[45.057126,7.678271],[45.057075,7.678248],[45.057027,7.678231],[45.056976,7.678206],[45.056913,7.678188],[45.056846,7.678161],[45.056782,7.678154],[45.056735,7.678151],[45.056687,7.678183],[45.056646,7.67823],[45.056612,7.678282],[45.056581,7.678335],[45.056556,7.678383],[45.056538,7.678432],[45.05652,7.678479],[45.056495,7.678542],[45.056472,7.678607],[45.056456,7.678655],[45.056437,7.678722],[45.056415,7.678798],[45.056397,7.678874],[45.056388,7.678934],[45.056377,7.679005],[45.056366,7.67906],[45.056349,7.679131],[45.056341,7.679197],[45.056327,7.679265],[45.056309,7.679332],[45.056291,7.679402],[45.056271,7.679472],[45.056246,7.679532],[45.056219,7.679584],[45.056193,7.679624],[45.056162,7.679673],[45.056133,7.679725],[45.056109,7.679771],[45.056085,7.679823],[45.056061,7.679883],[45.056031,7.679939],[45.056006,7.680003],[45.05598,7.680073],[45.055961,7.680141],[45.055944,7.680213],[45.055929,7.680281],[45.055915,7.680354],[45.055886,7.680435],[45.055865,7.680517],[45.055837,7.680593],[45.055815,7.680656],[45.055806,7.680707],[45.055797,7.68077],[45.055783,7.680831],[45.055763,7.680893],[45.055739,7.680966],[45.055714,7.681032],[45.055691,7.681104],[45.05567,7.681181],[45.055664,7.681239],[45.055669,7.681279],[45.055672,7.681339],[45.055668,7.681388],[45.055671,7.681411],[45.055677,7.681414],[45.055677,7.681414],[45.055677,7.681414],[45.055677,7.681414],[45.055677,7.681414],[45.055677,7.681414],[45.055677,7.681414],[45.055677,7.681414],[45.055677,7.681414],[45.055677,7.681414],[45.055677,7.681414],[45.055677,7.681414],[45.055677,7.681414],[45.055677,7.681414],[45.055677,7.681414],[45.055687,7.681429],[45.055676,7.681479],[45.055667,7.681538],[45.055657,7.681601],[45.055641,7.681671],[45.055624,7.681738],[45.055598,7.681805],[45.05557,7.681867],[45.055541,7.681937],[45.055514,7.681998],[45.055493,7.682058],[45.05547,7.682125],[45.055449,7.6822],[45.055434,7.682275],[45.055421,7.682349],[45.055408,7.682426],[45.055388,7.682497],[45.055362,7.682568],[45.055345,7.68264],[45.055314,7.6827],[45.055289,7.682765],[45.055272,7.682838],[45.055255,7.682901],[45.055233,7.682967],[45.055208,7.683032],[45.05518,7.683105],[45.055152,7.683174],[45.055131,7.683244],[45.055102,7.683305],[45.055082,7.683369],[45.055063,7.683431],[45.055042,7.683502],[45.055019,7.683555],[45.055002,7.68362],[45.054979,7.683685],[45.05495,7.683752],[45.054915,7.683813],[45.054886,7.683885],[45.054855,7.683959],[45.054826,7.684028],[45.054804,7.684102],[45.054798,7.684184],[45.054838,7.684279],[45.054903,7.684356],[45.054961,7.68443],[45.054986,7.684465],[45.054988,7.684487],[45.05499,7.684476],[45.054992,7.684464],[45.054992,7.684464],[45.054992,7.684464],[45.054992,7.684464],[45.054996,7.684462],[45.054992,7.684464],[45.054992,7.684464],[45.054992,7.684464],[45.054992,7.684464],[45.054992,7.684464],[45.054992,7.684464],[45.054992,7.684464],[45.054992,7.684464],[45.054992,7.684464],[45.055002,7.684458],[45.054985,7.6845],[45.054955,7.684567],[45.054918,7.684643],[45.05489,7.684718],[45.054856,7.684799],[45.054825,7.684877],[45.0548,7.684951],[45.054776,7.685027],[45.054755,7.685108],[45.054747,7.685195],[45.054765,7.685278],[45.0548,7.685357],[45.054839,7.685432],[45.054878,7.685502],[45.054915,7.685562],[45.054957,7.685617],[45.055002,7.68567],[45.055052,7.685717],[45.055106,7.685756],[45.055159,7.685793],[45.055213,7.685831],[45.055262,7.685869],[45.055308,7.685922],[45.055359,7.685971],[45.055409,7.68601],[45.055456,7.686048],[45.055509,7.686095],[45.055557,7.686149],[45.055611,7.686193],[45.055658,7.686223],[45.055706,7.686256],[45.055756,7.686297],[45.055808,7.686343],[45.055852,7.686388],[45.055905,7.686434],[45.055951,7.68648],[45.055997,7.686528],[45.056044,7.686579],[45.056092,7.686625],[45.056148,7.686672],[45.056207,7.686707],[45.056268,7.686739],[45.056328,7.686775],[45.056386,7.686815],[45.056437,7.686852],[45.056489,7.686883],[45.056533,7.686924],[45.056567,7.686976],[45.056601,7.687032],[45.056627,7.687095],[45.056645,7.687159],[45.056663,7.68722],[45.056675,7.687284],[45.056682,7.687354],[45.056683,7.687424],[45.056685,7.687503],[45.056675,7.68758],[45.056667,7.687656],[45.056653,7.687729],[45.056644,7.6878],[45.056631,7.68788],[45.056621,7.68796],[45.056609,7.688038],[45.056588,7.688104],[45.056575,7.68818],[45.056575,7.688268],[45.056579,7.688338],[45.056591,7.688372],[45.056596,7.688374],[45.0566,7.688373]] }
  },
  { date: '19 GEN', title: 'Ski Z2 40\'', kind: 'ski', dur: 40, load: 'Z2', rpe: 5, note: '6524m · 54W',
    details: { summary: 'Ski Z2 40\'', metrics: [{ l: 'DISTANZA', v: '6524m' }, { l: 'POTENZA', v: '54W' }, { l: 'HR AVG', v: '118 bpm' }] }
  },
  { date: '17 GEN', title: 'Row WU 338m', kind: 'row', dur: 1, load: 'Z1-Z2', rpe: 3, note: '338m · 1:24 · 94W · 2:34.8/500m · DF 80' },
  { date: '17 GEN', title: 'Row Z2 91\'', kind: 'row', dur: 91, load: 'Z2', rpe: 5, note: '21.097m · 164W',
    details: { summary: 'Row Z2 lunga 91\'', metrics: [{ l: 'DISTANZA', v: '21.097m' }, { l: 'POTENZA', v: '164W' }, { l: 'HR AVG', v: '125 bpm' }] }
  },
  { date: '16 GEN', title: 'Row Z2 30\'', kind: 'row', dur: 30, load: 'Z2', rpe: 5, note: '7.213m · 180W · HR 124/139',
    details: { summary: 'Row Z2 30\'', metrics: [{ l: 'DISTANZA', v: '7.213m' }, { l: 'POTENZA', v: '180W' }, { l: 'DURATA', v: '30\'' }, { l: 'HR', v: '124 / 139 bpm' }] }
  },
  { date: '16 GEN', title: 'Ski Z2 30\'', kind: 'ski', dur: 30, load: 'Z2', rpe: 5, note: '6.789m · 150W · HR 125/134',
    details: { summary: 'Ski Z2 30\'', metrics: [{ l: 'DISTANZA', v: '6.789m' }, { l: 'POTENZA', v: '150W' }, { l: 'DURATA', v: '30\'' }, { l: 'HR', v: '125 / 134 bpm' }] }
  },
  { date: '15 GEN', title: 'Row Z2 60\'', kind: 'row', dur: 60, load: 'Z2', rpe: 5, note: '13644m · 149W',
    details: { summary: 'Row Z2 60\'', metrics: [{ l: 'DISTANZA', v: '13644m' }, { l: 'POTENZA', v: '149W' }, { l: 'HR AVG', v: '121 bpm' }] }
  },
  { date: '13 GEN', title: 'Row Z2 30\'', kind: 'row', dur: 30, load: 'Z2', rpe: 5, note: '7.237m · 182W · HR 130/138',
    details: { summary: 'Row Z2 30\'', metrics: [{ l: 'DISTANZA', v: '7.237m' }, { l: 'POTENZA', v: '182W' }, { l: 'DURATA', v: '30\'' }, { l: 'HR', v: '130 / 138 bpm' }] }
  },
  { date: '13 GEN', title: 'Ski Z2 48\'', kind: 'ski', dur: 48, load: 'Z2', rpe: 5, note: '10.112m · HR 126/156',
    details: { summary: 'Ski Z2 48\'', metrics: [{ l: 'DISTANZA', v: '10.112m' }, { l: 'DURATA', v: '48\'' }, { l: 'HR', v: '126 / 156 bpm' }] }
  },
  { date: '13 GEN', title: 'Tapis Easy 5.6km', kind: 'run', dur: 35, load: 'Z2-Z3', rpe: 5, note: '5.568km · 35\'03\" · 6:17/km · HR 127/154',
    details: { summary: 'Sessione principale · Z3 al 32%', metrics: [{ l: 'DISTANZA', v: '5.568km' }, { l: 'TEMPO', v: '35\'03"' }, { l: 'PACE AVG', v: '6:17/km' }, { l: 'HR AVG', v: '127 bpm' }, { l: 'HR MAX', v: '154 bpm' }, { l: 'HR DRIFT', v: '+8.1%' }] }
  },
  { date: '13 GEN', title: 'Outdoor Easy 2.4km', kind: 'run', dur: 18, load: 'Z2', rpe: 3, note: '2.366km · 17\'53\" · 7:33/km · HR 124/139',
    details: { summary: 'Corsa breve / warmup · 4 laps', metrics: [{ l: 'DISTANZA', v: '2.366km' }, { l: 'TEMPO', v: '17\'53"' }, { l: 'PACE AVG', v: '7:33/km' }, { l: 'HR AVG', v: '124 bpm' }, { l: 'HR MAX', v: '139 bpm' }],
      gps: [[45.056715,7.688758],[45.056644,7.688638],[45.056523,7.688522],[45.056391,7.688466],[45.056267,7.688418],[45.056143,7.688394],[45.055998,7.688359],[45.055884,7.688319],[45.055761,7.688261],[45.055619,7.688189],[45.055509,7.688119],[45.055382,7.688034],[45.055263,7.68795],[45.055138,7.687863],[45.055015,7.687784],[45.054908,7.687688],[45.054792,7.687624],[45.054679,7.68754],[45.054545,7.687438],[45.054422,7.687364],[45.05432,7.687307],[45.054211,7.687242],[45.054096,7.687177],[45.053996,7.687116],[45.053887,7.687038],[45.053801,7.686963],[45.053707,7.686879],[45.053584,7.686801],[45.053463,7.686734],[45.053355,7.686683],[45.053237,7.686638],[45.05311,7.68657],[45.053014,7.686512],[45.052893,7.686476],[45.052766,7.686437],[45.052658,7.6864],[45.05254,7.686359],[45.052431,7.686314],[45.052316,7.686264],[45.052231,7.686278],[45.052332,7.68635],[45.052434,7.686399],[45.052533,7.686462],[45.052641,7.68651],[45.052749,7.686555],[45.052853,7.686611],[45.052953,7.686659],[45.053045,7.686713],[45.05314,7.686752],[45.05324,7.686801],[45.053336,7.686855],[45.05344,7.686899],[45.053542,7.68695],[45.053643,7.687011],[45.053748,7.687051],[45.053864,7.687101],[45.053957,7.687165],[45.054068,7.687221],[45.054161,7.687298],[45.054268,7.687356],[45.054366,7.687433],[45.054469,7.687516],[45.054573,7.687593],[45.054676,7.687645],[45.054793,7.687724],[45.054885,7.687782],[45.054993,7.687851],[45.055097,7.687928],[45.055199,7.687997],[45.055293,7.688059],[45.055395,7.688123],[45.055489,7.688184],[45.055585,7.688273],[45.055684,7.688338],[45.055793,7.688393],[45.055901,7.688432],[45.056008,7.688451],[45.056122,7.688459],[45.056218,7.68849],[45.056327,7.688514],[45.056435,7.688534],[45.056518,7.688613],[45.056616,7.688714],[45.05669,7.688746],[45.056704,7.688724],[45.056711,7.688738],[45.056722,7.688744],[45.05673,7.68873],[45.056722,7.688744],[45.056735,7.688768],[45.056739,7.688775],[45.056739,7.688754],[45.056739,7.688754],[45.056712,7.688704],[45.056644,7.688608],[45.05654,7.688506],[45.056498,7.688523],[45.056539,7.688567],[45.056588,7.688617],[45.056637,7.688684],[45.056676,7.688739],[45.056698,7.68873],[45.056696,7.688709],[45.056705,7.688705],[45.056712,7.688754],[45.056712,7.688754],[45.056712,7.688754],[45.056712,7.688754],[45.05672,7.68876],[45.056712,7.688754],[45.056731,7.688748],[45.056732,7.688747],[45.056732,7.688748],[45.056639,7.688601],[45.056514,7.688491],[45.056517,7.688535],[45.056576,7.6886],[45.056623,7.688659],[45.056654,7.688687],[45.056669,7.688718],[45.056714,7.688787],[45.056719,7.688773],[45.056719,7.688773],[45.056702,7.688719],[45.056607,7.68856],[45.056496,7.688504],[45.056529,7.688547],[45.056575,7.688614],[45.056628,7.688681],[45.056686,7.68876],[45.05673,7.688799],[45.056738,7.688784],[45.056742,7.688743],[45.056736,7.688742],[45.056719,7.688717],[45.056675,7.68865],[45.056619,7.688575],[45.056565,7.68854],[45.056606,7.688626],[45.056615,7.688602],[45.056514,7.688518],[45.056395,7.688461],[45.056269,7.688428],[45.056155,7.688398],[45.056038,7.688371],[45.055899,7.688343],[45.055779,7.688278],[45.055652,7.688201],[45.055531,7.68813],[45.055412,7.688057],[45.055291,7.687964],[45.055186,7.687888],[45.055063,7.687802],[45.054963,7.687726],[45.054844,7.687646],[45.054737,7.687583],[45.054636,7.68751],[45.054515,7.687427],[45.054401,7.687354],[45.054279,7.687288],[45.054163,7.687224],[45.054071,7.687132],[45.053964,7.687051],[45.05385,7.68698],[45.053746,7.686906],[45.053645,7.686806],[45.053523,7.686737],[45.053405,7.686671],[45.05329,7.686617],[45.05318,7.686556],[45.053041,7.686496],[45.052913,7.686461],[45.052808,7.686442],[45.052675,7.686404],[45.05257,7.686363],[45.052457,7.686328],[45.052392,7.686355],[45.052524,7.686419],[45.052636,7.686487],[45.052734,7.686535],[45.052827,7.686597],[45.052934,7.686638],[45.053035,7.686684],[45.053134,7.686728],[45.053246,7.686759],[45.053348,7.686809],[45.053446,7.686875],[45.053558,7.686923],[45.053667,7.686974],[45.053778,7.687039],[45.053893,7.687121],[45.054001,7.687186],[45.054109,7.687243],[45.054216,7.687299],[45.054313,7.687376],[45.054426,7.687454],[45.05454,7.687526],[45.054649,7.687599],[45.054763,7.687665],[45.054864,7.687731],[45.054965,7.687803],[45.055071,7.687889],[45.055171,7.687972],[45.055284,7.688034],[45.055389,7.688108],[45.055493,7.68816],[45.055596,7.688253],[45.055705,7.688328],[45.055804,7.688369],[45.05592,7.688414],[45.05604,7.688461],[45.056149,7.688499],[45.056262,7.688556],[45.056383,7.688571],[45.05649,7.688605],[45.056574,7.688659]] }
  },
  { date: '12 GEN', title: 'Row Z2 36\'', kind: 'row', dur: 36, load: 'Z2', rpe: 5, note: '8.513m · 171W',
    details: { summary: 'Row Z2 36\'', metrics: [{ l: 'DISTANZA', v: '8.513m' }, { l: 'POTENZA', v: '171W' }, { l: 'HR AVG', v: '122 bpm' }] }
  },
  { date: '11 GEN', title: 'Row Z2 38\'', kind: 'row', dur: 38, load: 'Z2', rpe: 5, note: '7.191m · 86W · HR 135/154',
    details: { summary: 'Row Z2 38\'', metrics: [{ l: 'DISTANZA', v: '7.191m' }, { l: 'POTENZA', v: '86W' }, { l: 'DURATA', v: '38\'' }, { l: 'HR', v: '135 / 154 bpm' }] }
  },
  { date: '11 GEN', title: 'Ski Z2 38\'', kind: 'ski', dur: 38, load: 'Z2', rpe: 5, note: '7.304m · HR 134/160',
    details: { summary: 'Ski Z2 38\'', metrics: [{ l: 'DISTANZA', v: '7.304m' }, { l: 'DURATA', v: '38\'' }, { l: 'HR', v: '134 / 160 bpm' }] }
  },
  { date: '10 GEN', title: 'Row Z2 30\'', kind: 'row', dur: 30, load: 'Z2', rpe: 5, note: '7.238m · 182W',
    details: { summary: 'Row Z2 30\'', metrics: [{ l: 'DISTANZA', v: '7.238m' }, { l: 'POTENZA', v: '182W' }, { l: 'HR AVG', v: '125 bpm' }] }
  },
  { date: '09 GEN', title: 'Ski Z2 38\'', kind: 'ski', dur: 38, load: 'Z2', rpe: 5, note: '7129m · 85W',
    details: { summary: 'Ski Z2 38\'', metrics: [{ l: 'DISTANZA', v: '7129m' }, { l: 'POTENZA', v: '85W' }, { l: 'HR AVG', v: '125 bpm' }] }
  },
  { date: '08 GEN', title: 'Row Z2 35\'', kind: 'row', dur: 35, load: 'Z2', rpe: 5, note: '7147m · 108W',
    details: { summary: 'Row Z2 35\'', metrics: [{ l: 'DISTANZA', v: '7147m' }, { l: 'POTENZA', v: '108W' }, { l: 'HR AVG', v: '129 bpm' }] }
  },
  { date: '08 GEN', title: 'Tapis Easy 7.8km', kind: 'run', dur: 49, load: 'Z1-Z2', rpe: 4, note: '7.820km · 48\'40\" · 6:13/km · HR 125/157',
    details: { summary: 'Prima corsa significativa 2026 · serale · drift +11.4%', metrics: [{ l: 'DISTANZA', v: '7.820km' }, { l: 'TEMPO', v: '48\'40"' }, { l: 'PACE AVG', v: '6:13/km' }, { l: 'HR AVG', v: '125 bpm' }, { l: 'HR MAX', v: '157 bpm' }, { l: 'HR DRIFT', v: '+11.4%' }, { l: 'CADENZA', v: '152 passi/min' }] }
  },
  { date: '06 GEN', title: 'Ski Z2 31\'', kind: 'ski', dur: 31, load: 'Z2', rpe: 5, note: '6293m · 104W',
    details: { summary: 'Ski Z2 31\'', metrics: [{ l: 'DISTANZA', v: '6293m' }, { l: 'POTENZA', v: '104W' }, { l: 'HR AVG', v: '132 bpm' }] }
  },
  { date: '05 GEN', title: 'Row Z2 54\'', kind: 'row', dur: 54, load: 'Z2', rpe: 5, note: '12.821m · 172W',
    details: { summary: 'Row Z2 54\'', metrics: [{ l: 'DISTANZA', v: '12.821m' }, { l: 'POTENZA', v: '172W' }, { l: 'HR AVG', v: '131 bpm' }] }
  },
  { date: '03 GEN', title: 'Row Z2 89\'', kind: 'row', dur: 89, load: 'Z2', rpe: 5, note: '21.097m · 173W',
    details: { summary: 'Row Z2 lunga 89\'', metrics: [{ l: 'DISTANZA', v: '21.097m' }, { l: 'POTENZA', v: '173W' }, { l: 'HR AVG', v: '133 bpm' }] }
  },
  { date: '03 GEN', title: 'Ski Z2 32\'', kind: 'ski', dur: 32, load: 'Z2', rpe: 5, note: '7.315m · 155W',
    details: { summary: 'Ski Z2 32\'', metrics: [{ l: 'DISTANZA', v: '7.315m' }, { l: 'POTENZA', v: '155W' }, { l: 'HR AVG', v: '122 bpm' }] }
  },
  { date: '01 GEN', title: 'Row Z2 33\'', kind: 'row', dur: 33, load: 'Z2', rpe: 5, note: '7.126m · 131W · HR 142/161',
    details: { summary: 'Row Z2 33\'', metrics: [{ l: 'DISTANZA', v: '7.126m' }, { l: 'POTENZA', v: '131W' }, { l: 'DURATA', v: '33\'' }, { l: 'HR', v: '142 / 161 bpm' }] }
  },
  { date: '01 GEN', title: 'Ski Z2 37\'', kind: 'ski', dur: 37, load: 'Z2', rpe: 5, note: '6.595m · HR 134/155',
    details: { summary: 'Ski Z2 37\'', metrics: [{ l: 'DISTANZA', v: '6.595m' }, { l: 'DURATA', v: '37\'' }, { l: 'HR', v: '134 / 155 bpm' }] }
  }
];

// ── HYDRATION LOG ──────────────────────────────────────────
// Sweat loss tracking — all fluid values in ml, sweatRate in ml/h
const HYDRATION = [
  { date: '2026-06-05', label: '05 GIU', type: 'run+row', workout: 'Run 1h 5:50/km outdoor + Row 30\' Z2', duration: 90, outdoor: true,
    weightPre: 99.0, weightPost: 97.3, fluidIn: 750,
    sweatTotal: 2450, sweatRate: 1633, rehydTarget: 3675, rehydRemaining: 2925 },
  { date: '2026-06-08', label: '08 GIU', type: 'row', workout: 'Rower 50\'', duration: 50, outdoor: false,
    weightPre: 99.1, weightPost: 98.5, fluidIn: 750,
    sweatTotal: 1350, sweatRate: 1620, rehydTarget: 2025, rehydRemaining: 1275 },
  { date: '2026-06-12', label: '12 GIU', type: 'ski', workout: 'Ski Z2 70\'', duration: 70, outdoor: false,
    weightPre: 97.5, weightPost: 96.8, fluidIn: 750,
    sweatTotal: 1450, sweatRate: 1243, rehydTarget: 2175, rehydRemaining: 1425 },
];

window.TRAINING = { RACE, ATHLETE, STATIONS, WEEK, WEEK_ARCHIVE, PBS, VOLUME, VOL_ROWER, VOL_SKI, VOL_RUN, VOL_BIKE, TOTALS, EF_TREND, HISTORY, HYDRATION };