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week a little '"so" after half of Vittuone, a little' exhaust, a bit 'of track and one weekend a bit' lazy loaded for the first Stramilano.

Tuesday with 1h recovery from spinning on the bike at the gym, nice quiet, real faffing around.

Thursday on track 5x600 + 5x400 + 5x200 with quick recovery, a long tiring but very enjoyable.

Saturday around 12k 4'10 / km

Sunday ... lazy to wake up and have to change the program after only 3k, it was not the day, perhaps more so, assured 12k.

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21km Vittuone 2011

Three weeks of intense training and arrive the evening before the race and just think you do not feel so good ... but ...
The weather conditions are not the best, but this is the least of the evils as the last two I've made to Personal and Stramilano Trecate where he has always been cold and raining. Usually I notice
already warming how things go, this time I had a good feeling, but not so lofty. For the first few kilometers remain
with a group even if I hear from certain that soon we will be panting in a few ... so it ...
Up to 10k We are four ....... all'11k in two, feeling good, never in trouble with breathing, always smooth ... until about 17k where I start feeling tired and lose a few seconds to km from the companion snacks and remain alone until the 19k to be overcome by another boy.
I close in 9th place overall and first in cat. 23/34 pushing a little 'last zigzag bridge that remains before the finish line in 1:17:54 .... final (cmq a' less than 2010)
To February 20, with rain and 6 degrees at departure and a slight headwind in the first km I was quite happy .... until 17k, but There will be time to improve.

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trim

After the hay was put in the barn following the week off and finish:

Tuesday was a program in 3000 to around 3'35 / km on average, but I was not very brilliant, step per kilometer in 3'38-3'39-3'34 mmmah .... nothing exciting.

Today Programme there were 2x800 rec. 2'30, I'd say much better, much better than the previous pre-race ... 1 / 800 2'25 - 2 / 800 2'27

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table ..... over ...

Oooh table finally ended, after three weeks now a pretty intense week of discharge, and then to Vittuone you will see and evaluate.

Saturday 13km 4'15 / km

Sunday the most fun, but hard on the track: 6000 to 3'38 / 4'15 to + 1000 km / km + 5x200 rec 1'10

It seems that everything is pretty good .... apart from some pain in the foot "to cure" this week "light"

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Estou Cansado

Last Change training before the week of discharge, very hard, are not fully satisfied I thought best, or I expected too much, we'll see the results at the Half Marathon Vittuone February 20 .....

3VAR x [RMezza 2000 - 1000 RMezza +20' ']

1VAR x [3'28 - 3'36 - 4'00]

2VAR x [3'35 - 3'33 - 3'58]

3VAR x [3'35 - 3'32 - 3'52]

a bit 'too high the first two recoveries .... grrrrrrrr .....

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Zurplasss

If you do the "Medium" is tough, imagine the "lens" especially when they want without having to share the house with 8 degrees and the track and surrounding area there are 3!
Vabbbeh 12km just under 4'15 / + 10 km stretch of 100 meters have been made, everything else is boring.

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Sfadigato

Sunday tiring, more tiring if I look back and see what I've done the Sunday before, 30k + 12x300 + 6 + 13 Variations exhaust ..... but on Sunday were scheduled 15km of "Medium" .... and 15km of "Medium" has been made!

15km ---> average 3'47 / km

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Slow Saturday

quiet day of training as planned 13km Running Slow ... at first, then the path to become "easier" and the temperature made me very acceptable speed up a little.

13km ---> 4'08 media

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mmmmm ...... Nì

morning on the track in Lugano, program 6 x VAR (RMezza 1k - 1k RM +20' '), are likely to 30k Sunday I have a bit tired ', or simply afraid this workout and not the party too brilliant, but very cautious indeed ..... cmq :-) I give myself a 7

1 x (3'36 - 3'57)
2 x (3'39 - 3'54)
3 x (3 ' 35 - 3'56)
4 x (3'32 - 3'54)
5 x (3'32 - 3'53)
6 X (3'32 - 3'51)

Today

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Breeze

quick workout, but not too much after the 30km on Sunday.

12 x 1'10 300 rec (unfortunately on the road and consumed by frost weathering the sign of the 300m is a bit 'approx)

55/58/55/56/54/55/54/54/55/54 / 54/54