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Repeated long

Ieri sera ho fatto le ripetute a piedi in zona D3 ad Alessandria con Andrea T. e Mariarosa N.

Abbiamo corso 15' riscaldamento

5* 2.000 metri a ritmo 10.000

15' defa

Mariarosa è saltata subito.

Andrea ha corso diligentemente da 4' e 25'' al km per finire a 4' e 21''.

Io ?

- 7' 53''

- 8' 00''

- 7' 56''

- 7' 56''

- 8'00''

ritmo costante sui 4' al chilomentro anche se ho avuto una deriva cardiaca un po' troppo accentuata (il primo finito a 174 bpm, l'ultimo a 181)

saluti

b.

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Half Marathon

Tanto per cambiare mi preparo una half marathon ...

Yesterday I did the first workout.

15 km to the slow (5 '/ km) + 5 extensions

today repeated

the table here

http://www.sportpro.it/cichist/atltrain/Mezzamart.htm

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Leafing through the daisy

Yesterday I tried to do a bit of quality racing bike.

Some in racing season, defines a similar job as "recall force " Well, if I called, no one has replied ...

The fact is that with Paul we took the bike race and we did

1) Pissarotto

2) Duty

3) Falamera

ie three short climbs from 1 - 1.5 km alternately at 50 and 100 pedal with rapportone and relate to each.

Today, if I can, swimming + running.