Sunday, April 25, 2010

Streaming South Park Im

Second Week - New Table


Good week that just ended. There are now two months that I train on a regular basis and perceive significant physical improvements.
This week, as usual, 3 outputs:
TUESDAY
'
I ran for 40' CL covering 7.15 km at an average rate of 5 '37''/ km and a fcmedia of 148 bpm. Then I ran the 100 m 6 stretch and strengthening.

THURSDAY 'Scheduled
55' fartlek running slow.
I started with 20 'CL covering 3.63 km at an average rate of 5' 34''/ km and a fcmedia of 148 bpm.
After some stretching and extensions are left with 25 'Fartlek: 5x3' (cv) rec 2 '(cl). I had to run the fast stretches about 4 '.45''/ km and the recovery at 5.30, but my legs turned pretty good and I wanted to be bolder, increasing population and decreasing significantly faster recovery.
They came out at a rate of 5.50 km average of 4 '.33''/ km and a fcmedia of 177 bpm.
The session ended with 10 'cool-down courses at a rate of 5' .35''/ km of 160 bpm and a fcmedia covering 1800 meters.

Sunday
Today I ran to the table 40 'CM preceded by 15' CL, stretch and stretch.
The workout went pretty well, but I suffered a little tired of training on Thursday (already in the heating rate was higher than usual for a slow run), but above the heat. I ran around 12.30 and the sun were more than 30 °. Based on these considerations, before starting with the middle I had imposed a rate of 5 '.10''/ km instead of 5' / km fixed.
In the end I walked 7.8 miles at an average rate of 4 '.59''/ km and a fcmedia of 180 bpm. View
fatigue and the heat I thought that the average frequency was higher, then tuttosommato can be satisfied because it was the first time you run the following two training sessions fast and medium, so I guess a bit of fatigue is normal.

Good racing everyone!

Sunday, April 18, 2010

Japan Subway Woman Molestatio N

First Week - New Table


usually end training today for the first week of the new table.
As mentioned in previous posts, I have maintained the increasing three times a week, compared to the old table, the long, medium and introducing the fast fractions.

TUESDAY ' Scheduled
40 'CL: I have traveled 31.7 km at an average rate of 5' .29''/ km and a fcmedia of 148 bpm. There followed four 100-meter stretch and strengthening.

THURSDAY '
Day fartlek fast / slow. After 20 'CL when I walked 3.69 miles at an average rate of 5' .25''/ km of 147 bpm and a fcmedia followed 25 'fartlek fast / slow (2' fast at 4.40 and 3 'low at 5.30 ).
I have traveled a distance of 5.12 km at an average rate of 4 '.53''/ km and a fcmedia of 169 bpm. I exaggerated with the first portion of fast running at less than 4 '/ km and also during the recovery I have a 5' / km rather than at 5.30 as planned. I later settled in villages. At
fartlek followed approximately 11 ' Cool-down: 2 km course at an average of 5 '.24''/ km and a fcmedia of 163 bpm.

Sunday
Today I had planned 80 'CL. I discovered for the first time save the Park (the image at the beginning of your post refers to the park) and it was a pleasant surprise. I had never raced on dirt and feelings were very good. Even at 10 this morning the park was flooded with runners, bikers, scouts bouy, dogs and more.
After the first 5 km race / expedition patrolled I chose a good path that I followed for the next km. Overall I
path at a rate of 14.10 Km 5 '41''/ km and a fcmedia of 155 bpm. Week

positive gradually increase the pace and distance and the body responds well. Until next time!

Sunday, April 11, 2010

Scholarships For Russians

Sixth Week - Training


With today's finishes this long table 6 weeks.
coach on Tuesday I mentioned in my previous post followed the two latest releases.

THURSDAY '
I ran 50' where 20 'CL 5.30/Km 30' CM about 5 '/ km I have walked 9.67 miles at an average rate of 5.11/Km fcmedia and one of 160 bpm. In 30 'the CM fcmedia was maintained at about 166 bpm.

Sunday
Today I ran 75 'CL 13:26 Km along at an average rate of 5.40/Km and a fcmedia Altina enough, around 161 bpm.

am especially pleased to have been constant and it never missed any out, because it was the first time I followed a training table.
Compared to six weeks ago I had some good improvements in terms of heart rate but also in terms of physical sensations.
I traveled approximately 160 miles, will make you laugh because most of the runners experienced and navigated but for myself, an absolute beginner's race, is a good starting point.
Now I start another table of four weeks more than 3 times a week, in which I will try to increase slow to medium and add a bit of speed.
Another positive aspect of the day was the victory of Rome, which goes at the top. Since my Milan is now in a permanent coma, and has more and more the appearance of a geriatric ward, I have to cheer on the colors of the city I am staying. The important thing is that the league did not win those other ...

Wednesday, April 7, 2010

Rashes Like Pityriasis

Fifth / Sixth Week - Training






I open this post with the stunning images captured by my phone during the Easter holidays. The sea is beautiful in Salento. I think the photos speak for themselves.
recent training took place between Rome and in fact the Salento, in an atmosphere of spring.

TUESDAY '
Last Tuesday in March and last training session before the holidays provided for Roman slow run, stretch and strengthening.
I ran 30 'CL covering a total of 5:44 miles at an average rate of 5.32/Km fcmedia and one of 148 bpm. They are followed
8 100-meter stretch and strengthening.

THURSDAY '
In the morning departure by car to Salento, where arriving at 14.30. To welcome a blue sky and a climate typical of late spring. After a quick leap to the sea I decided to walk 50 minutes from the unspoilt countryside, where cars can be counted on the fingers of one hand.
covers the first 20 'of CL at a rate of 5.40/Km and then left with 30' fartlek medium / slow (5 'average and a' slow), are transformed into a medium tending fast / slow.
In total I walked miles at a 9:46 pace and a fcmedia 5.18/Km average of 163 bpm.

Saturday
same route on Thursday. Traveling by 60 'CL about 10:55 miles at a rate of 5.42/Km fcmedia and one of 148 bpm.

TUESDAY '
Yesterday I returned to Rome after an odyssey by car about 9:30 a.m.. Party at 10 o'clock in the morning are pretty much come home at 8 pm.
I was extremely tired, partly because the last 200 miles I've walked them at walking pace in almost five hours ... But I did not want to give up the first of 3 training sessions during the last week of this table. I then
during the usual 30 'CL along at a pace of 5:43 km 5.33/Km and fcmedia of 151 bpm. At
term follow 10 lengthen the 100 meters but I decided not to proceed with the upgrade because my legs were almost to the limit after 10 hours of driving.
I failed the previous day, Easter Monday, there was a tour de force of alcohol with old childhood friends, began at 11 am and ended well after midnight. Wisely have come home just before midnight as the next day I was supposed to leave for Rome. However, I still the pleasure of the mega gathering with friends scattered around Italy and a bit of bitterness because all we had to "migrate" to other shores, for those who study business ... But that's another history.

back to training, now follows The last two releases of my first table, then begin to pull the money first and work a bit on speed.
good workout people!