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a longish ...

If all goes well ..... and saw how it usually goes, I repeat, if all goes well ... the main objective this year is to make a good Stralugano 30km around all'1h50 / 1:55 a.m.. The path
ça va sans dire know by heart, as my pockets and even more.
To begin with I wanted to give me a longish Sunday and I took the opportunity to ride on those streets and neighborhoods.
result was a good workout, warm-5km + 15km with an average of about 10km + 4'15 "medium" or nearby, for the first 7km also went just fine, quietly under the 3'55 then the last 3km cursed with slight slope to the industrial zone Pambio was much harder for me since the kmetraggio unusual and in fact the slope, but I think she went under 4'10 just fine.

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Calmly ...

commitments I had to move to the workout on Saturday .... Friday afternoon.
not having yet fully absorbed the fatigue of the track on Thursday bell'allenamento the only possible thing to do was discharging a beautiful, well maybe inserting a mile climb to 6 / 7%.
I mean, what a peaceful quiet ...

10.25km -> 46'42 -> average 4'33

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Day of variations in track, today I decided to go for the first time on track Lugano, given the persistence of the situation of fancazzista I can afford to go to 9.30 in the morning with no other runners in the foot.
Even the locker rooms open to the public, with heated floors and shower ready for use not even comment on ... you just adore. There must have been 3 degrees
morning, the track has been with controcazzi, but it was a profitable bell'allenamento.

The forecast was to make five changes (1 km to the beat .... half a hypothetical 3'35 that had already been 20 1km and fat that runs slower'')

1 x (3'28 - 3'55 )
2 x (3'33 - 3'53)
3 x (3'31 - 3'50)
4 x (3'31 - 3'54)
5 x (3'32 - 3'48)

which can not be satisfied with that ...

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The menu for the day ... 4'15 12k CL / k in theory ... in practice is over at 4'04 / k ... ... nervous .... as sour and more than usual.

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Casalbeltrame 21k - Melodrama

should be taken as an example as a "typical day of shit down the line."
We have only to say that the 10k for the first time give a look at the clock and see it catch on 0:00:00, probably by clicking the start wearing the gloves I gave the necessary pressure ... well ... all right ... great! According to sources
SISDE should be passed around 36'15, for January could also be fine, except that:
already 3k felt the pain in my legs as heavy as I was
all'11k Poldo Sbaffini
began the festival of the 15k to 18k after overtaking
flyover track stand a moment of physical and mental
1:20:08 ... a long story short stuff pretty crappy if you expect to start 1:17:30 or at most 1:18.
Better take a joke, also seen in previous years then for a few shots fired situation astral matter of minutes.

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finishing last workout before the Half Marathon next Sunday Casalbeltrame NO. Just
2x800 spring at a temperature of -2 °

1/800--> 2'29

rec. 2'30

2/800--> 2'32

still some problems after all the "shots" taken the country Saturday, still two full days of rest, we can make the ...

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20/01 13/01 ---> 18/01



13/01--> 15x300 1'10 rec (56/57/58/58/57/58/57/56/57/55/56/56 / 56/56/55)

15/01--> Cross Gordola short (4 km) in 14'06, 4 th place ... you could do more, but I was a bit 'too indecisive about what to do.

15/01--> finished the race, flying change of shoes and go for 9km to Locarno and back with a pair of tear in in 35'50 (3'59 / km)

16/01--> 12km stretch of track drainage + 10

18/01--> week of finishing pre-Half, 3000 on the track, average 3'36

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02/01 ---> 11/01




02 / 01 -> Half Marathon 1:20:27 Hanno considering the climbs and the cold (-4 °) went well

04/01--> 12km exhaust

06/01--> 12x300 about rec 1 ' 10 (54/55/56/56/56/57/55/55/55/54/55/56)

08/01--> 3x3000 rec 5 '1 / 3000 (3'28 / 32/31) 2 / 3000 (3'29 / 34/31) 3 / 3000 (3'30 / 39/32)

11/01--> 5x VAR (1000 R Half RMezza +20' + ') [3'35- 3'55] - [3'38-3'55] - [3'38-3'55] - [3'36-3'56] - [3'36-3'53]

12th Wedding Anniversary Wishes

3 months in 3 months. ..

.... maybe tomorrow I come back with a little 'over the decision in Blog, before the usual situations of shit make me lose the will. The worst thing is to have a blank in the head and a deep dark night outside.
Let's turn on at least one match ...