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Workouts May 25-June 1 May 18 to 23


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!

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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.