ended very positively also during this period of training that has seen me play for the first time a session is quite unusual for me: the repeated.
Here are the details the record of 4 sessions
TUESDAY '
planning a 50' Loose bottom. I have traveled a little over 9 miles at a rate of one and 5.30/Km fcmedia of 148 bpm. I ended the session with 10 lengthen the 100 meters and a few minutes to upgrade.
THURSDAY '
As mentioned above, I met with repeated. The program was a 4x2000 to rg. with recovery of 3 'to run slow.
After the usual stretching, about 3 km stretch of warm and 3, with repeated childbirth.
First 2000 the average 4.12/Km [fcmedia of 2 km: 173 and 181 bpm], rec. 3 'at an average of 5.14/Km [fcmedia 179 bpm]
In 2000 the average 4.16/Km [fcmedia 2-km: 186 and 187 bpm], rec. 3 'at an average of 5.16/Km [fcmedia 182 bpm]
Third 2000 the average 4.18/Km [fcmedia 2-km: 188 and 191 bpm], rec. 3 'at an average of 5.23/Km [fcmedia 184 bpm]
Quarter 2000 average of 4.12/Km [fcmedia 2-km: 189 and 192 bpm]
I finished the workout with a bit of stretching and strengthening. Overall I am satisfied with this session, the goal was to keep the level between the village 4.18/Km 4.15/Km and fast 5.15/Km for and about 3 'of recovery. Premises complied with, then.
returned Sunday for a few days, last Friday in Salento, I then took place Sunday between training and the surrounding countryside through the streets as known to me. In
program was 17 km slow run background about 5.20/Km. I had to settle for 15 km 5.22/Km.
Party at 10, in the morning, I made the mistake of not sufficiently hydrated before you go and not to do it at all during training. The famous "scirocco" known as the Salento, which brings moisture to the stars, I was forced to surrender. If I add that the previous day between the sea and around boat I have spent more than five hours in the sun, I can not wonder that much of this "surrender".
TUESDAY '
Yesterday monothematic day: the morning sun and sea, then lunch and back to sea and sun all afternoon. Invaluable to enjoy the feeling that water and that beautiful clear blue sky, almost total solitude. In just over a month there will be a delusion to those places.
In the late afternoon I allowed myself half an hour of travel by the sea, nor without garmin heart rate strap. In order not to feel guilty I did a little more stretching and strengthening than usual.
Somewhere I'm now back in Rome, but already the next dream bath in "my" sea. Good racing
blogtrotters!
