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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