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Workouts


week to 100 per hour, including travel, work, and another one just ended. It started with rain and ended with rain. Today, at least in Rome, there is a great sun ... hopefully good.
workouts instead, begin to be funny because I started to work more on speed.

TUESDAY '
Stretching, warming of 15' and some extension before leaving for a 500 (at 4.05) rec. 1'30''(a 5.30) to be repeated 8 times. Obviously
times in parentheses have not been met and I ran the fastest population a bit faster and the recovery of around 4.50.
Overall I walked at a pace of 6.2 km and a 4.17/Km fcmedia of 186 bpm.

THURSDAY 'courses
50' Loose bottom at a rate of 5.39/Km. The fcmedia was 147 bpm. Good training that allowed me to give relief to the muscles after the race on Tuesday.

Sunday
Yesterday I had planned to run 11 km of medium around 4.40/Km. After some stretching and the usual 15 'slow run / heating and some extension, the delivery medium.
Overall I finished the 11 km at a rate of 4.35/Km with a degree of calm. The effort was average as well as muscle, especially in the uphill sections, I begin to feel the benefits of upgrading. The
Next week training will take place between Rome and the Salento where I'm going to spend 3-4 days, we hope to sun and sea. At this time there is paradise on earth: nature, no tourists, no mess ... just heaven!

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Weekly Report


Workouts full of bad weather than last week, for heaven's sake you train better with a temperature of more lenient, but seeing so much rain in mid-May if they can not anymore. Concluded
still a good week when I put in a farm some miles.

TUESDAY '
Scheduled 50'di CL, concluded covering 9000 meters at an average rate of 5.38/Km and a fcmedia of 148 bpm. I ended the workout with 4 extensions and some stretching.

THURSDAY '
After ten minutes of warm delivery with the 10 km average 5/Km program. In the end I opted for a progressive walking 3 km to 5 '/ km, 2 km 4.50/Km, 2 km 4.40/Km, 2 km and the last 4.30/Km km at a rate of 4.04/Km.
Overall I ran the 10 km of medium in 47 '.06''at an average rate of 4.42/Km fcmedia and one of 174 bpm.

Sunday
1h.30 'CL where I have walked 16,150 meters at an average rate of 5.35/Km fcmedia and one of 155 bpm.

Overall a good feeling.

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A man among the clowns


was in the air several months but now it's official that the gentleman in the photo is no longer the coach of AC Milan. Leonardo
I've always been sympathetic to his personality, his competence, his elegance, his availability. I remember when I was not even 14 years old I had the pleasure of meeting him when he was a player of Milan, was the only one to stop, take a picture and an autograph and exchange smiling and friendly chat with a kid tifosissima Milan. A gentleman.
In these 13 years at Milan was a great player, a great manager and a great talent scout (Kaka, Pato, Thiago Silva) and did not even disfigured as a coach, taking the risk of leading a team now boiled for some time.
That team that Mr. B. dared to define the height of the Inter cousins, heresy.
was precisely the pinpricks of Mr. B. who caused the divorce and that led Leonardo, consistent from person to respond in kind without reducing its head before the master.

"Our reports are clear: Just a word of the president and I'm leaving"
"I do not know what he said or not said the president, but our relationship is difficult. We are very different, but this is not a news, we have different views, that's true, maybe we are incompatible, but it is not important, what is important are these three games, "AC Milan and

Italian football lost a character of great depth, a real gentleman.

THANKS AND GOOD LUCK LEO!

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Fourth Week - New Table


That was just spent the last week of training in the second table, the fatigue of the last two weeks seems to be outdated and the show is a decrease in heart rate that good physical sensations. But even the weather anything but spring has contributed a lot!
Consequently, the week of discharge provided there is and will continue with the medium, and slow expansion before resuming with a new table that will project me in June to finally put to the test on a race to 10,000 meters.
is the guide of the week: TUESDAY

'Usual
40' CL at a rate of 5.45/Km. I maintain a 7 km path fcmedia of 138 bpm. I ended the workout with 10 extensions.

THURSDAY '
The cornerstone of the training week. After 20 'at a rate of heating concluded 5.36/Km along a 3.60 km of 138 bpm fcmedia I run a little bit of stretching and stretch before starting the 25' CV. The idea was to maintain an average rate of 4.30/Km, but closed after the first km in 4:18, I tried to keep the momentum going and eventually I ended up walking 6 km at an average rate of 4.15/Km. The fcmedia was 182 bpm, after all in proportion to the rule if my HR max during exercise (203 bpm). Ten-minute cool-down
have decreed the end of this beautiful session.

Sunday
Yesterday morning I met up early to run together with the Caliph at Aqueduct Park. An ideal temperature and a perfect setting allowed us to take a very pleasant hour limit and chat for about ten Km.
I was lucky enough to attend a lesson in "race" in the race, in which he preaches the Caliph of techniques, stretching, strengthening, repeated, medium and long. An encyclopedia of knowledge, in short.
low another hour was devoted to a myriad of exercises strengthening and stretching that Luciano has performed in live proving again to learn more of the devil. Emblematic was the explanation of a financial year, the Good Morning still think that if I can not help but to laugh heartily.

Good week so, considering the great dinner on Friday to Cantinone.

soon!

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AL CANTINONE COR CALIFFO

What can I say: it was really a very good one yesterday evening to Cantinone. For myself it was the debut ever in the lair of the Roman blogtrotters and frankly I had a bit of curiosity to know and be able to meet all those familiar faces for months now, but only "virtually". After the first, well-understood presentation of 5 minutes, the rest of the evening as if I flew in with their new friends for a lifetime. He also talked about race, but of a kind in the former and a lot of pitchers of red wine has also talked about politics, women, soccer ... all those arguments that can bring together a dozen men, in short . Fortunately I discovered that there is a fringe composed of red and black and Math Francorre ... luckily, I thought of having to suffer alone for the victories of Inter, as they say: Joint pain, halved!
Here is a brief photographic guide that could not start with the legendary Yogi.






In this photo Yogy sets satisfied the hand that had touched a few moments before Nanni Moretti, in the company of a young girl


Here are two photos of large group after dinner



curtain Nice post dinner. The Caliph, Yogy, Math, Alexis and myself head to the Pyramid, where he staged a Yogy peddling t-shirts, capellini, shoes, gloves and shorts that are selling among Japanese tourists and even some Italian-Brazilians: D




conclude the post with a reflection. After the decision to abandon GianCarlo (permanently or temporarily) on his blog, followed some debate about why that has pushed each of us to start a blog and usefulness and purpose of the movement of blogtrotters. The answer, in my view, it's all in the photos that show us smiling and satiated in good company. Regardless of the time, from training, the individual talent, the real miracle of this movement (the Internet has also positive aspects) is precisely in having brought together the stories, characters and personalities at the table together, rehearsed like old friends.

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Third Week - New Table


Since lately the sweet ass abound among some blogs have allowed me to select one, directly from Brazil and dedicate it to the Caliph, who is rumored, will enliven the nightlife in Rome for a month. This butt's for you Luciano, with the hope that you can spend a nice mesata b! away from those sides!
We come to less serious things, my weekly training.
As mentioned in previous posts, the increase in quantity and speed begins to be felt, but overall I am well able to finish all three workouts.

TUESDAY '
I ran 40' CL, covering about 7 km at an average rate of 5.45/Km and a fcmedia of 143 bpm. I ended the workout with 8 extensions and upgrades.

THURSDAY '
After twenty minutes of heating in which I covered about 3500 m at an average rate of 5.45/Km and fcmedia of 143 bpm and after some extension I prepared for the 25' fartlek. Scheduled 5x4 '(CV) rec.1' (CL).
view of the fatigue that I am accusing this time, common sense advised me not to overdo it, but I wanted to prove myself again running the fast stretches about 4.15/Km and recovery around 4.45/Km. I then
path 5.62 km at an average rate of 4.27/Km and a fcmedia of 179 bpm.
10 minutes was followed by a cool-down fcmedia of 156 bpm.

Sunday
Around lunchtime I went to the 90 'CL. I have traveled just over 16 km at an average rate of 5.40/Km and a fcmedia of 162 bpm. The frequency is a little Altino, but frankly it was quite a long way with it peacefully without any discomfort.

Next week will be the last of this table, then inevitably follow a week of discharge to give a rest to the joints.

the next!