Aggiornamento flash blog, just to look a bit 'regularity, as promised at Gian Carlo ... ...
After the long 32 km on Sunday, I thought we looked good background output and slow Monday so I did 8, 5 Km quiet at 5:16 min / km. The idea was to finish the workout with a series of stretches to loosen the legs but once I hit fermatomi a nuisance under the patella in his left knee, just like a long time after fermatomi Sunday. So I wait and I finished there training.
rest yesterday and today, instead, SMS to my cousin, come and get a run? "OK, slow but the bottom because I hurt the quadriceps. Yeah, right ... ... call it the bottom slow!
Tonight was pretty hot, about 9 ° C, and then decide to use the new shirt Blogtrotters, never worn before: show!
Meeting at the usual place and away, slow background ... ... .. my cousin talk quietly, and so leaving 10.1 km pace of 4:25 min / km. However I end up with a pretty good average heart rate of 161bpm, discreet, even if the maximum reaches 176bpm. The graph of
SportTracks is this:
the 6th Km convinced my cousin to slow down a hair (we're going to 4:11 min / km ....) e per fortuna ! Domenica ha in programma la Mezza di Verona, assolutamente non preparata, viste le partecipazioni a parecchie gare di cross, ma vorrebbe provare a migliorare il suo PB di 1h e 27’ nell’unica 21Km finora corsa….In bocca al lupo !
Domani, mi piacerebbe fare ancora un po' di ripetute in salita (da circa 400m al 8%) anche perché a Padova manca ancora un po' di tempo e mi piacerebbe allungare la fase di costruzione. Cosa ne dite ?
Ciao e alla prossima !
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