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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!