Julien Wanders

[Zedemel]

Settimana 19

12-apr 15km 4'17"
12-apr 10km 4'22"
13-apr 18km 4'00"
13-apr 7,2km 4'26" + 10x60m uphill
14-apr 15,3km 4'04"
14-apr 10km 4'00"
15-apr 4km warm, Fartlek 20x1’/1’ + 20x30’’/30’’, 17,3km 3'28", 0,5km cool
15-apr 10,6km 3'59"
16-apr 18,1km 3'54"
16-apr 10,4km 4'11"
17-apr 15,6km 3'54"
17-apr 10km 4'01" + 6x80 uphill
18-apr "4km warm, 1000m + 3x500m/r.1’30 + 3x500m/r.2’30 + 3x500m/r.4’ + 500m
2’51//1’21/1’20/1’21//1’20/1’19/1’19//1’18/1’17/1’17//1’14, 1,7km cool"

[Zedemel]

Settimana 20

19-apr 15,6km 3'56"
19-apr 10km 4'02"
20-apr "4km warm, 1600m/1200m/1000m//10x300m/r.35’’
4’39/3’28/2’47//47’’/48’’/48’’/48’’/48’’/48’’/48’’/48’’/48’’, 1,8km cool"
21-apr 10,2km 3'56"
22-apr 12km 3'47" variations
23-apr 10km 3'57" +strides
24-apr 4,4km 4'31"
24-apr GARA POLMONITICA 5km
24-apr 10,2km 3'54"
25-apr 10,5km 3'50"

[Ericradis]

Settimana 20

19-apr 15,6km 3'56"
19-apr 10km 4'02"
20-apr "4km warm, 1600m/1200m/1000m//10x300m/r.35’’
4’39/3’28/2’47//47’’/48’’/48’’/48’’/48’’/48’’/48’’/48’’/48’’, 1,8km cool"
21-apr 10,2km 3'56"
22-apr 12km 3'47" variations
23-apr 10km 3'57" +strides
24-apr 4,4km 4'31"
24-apr GARA POLMONITICA 5km
24-apr 10,2km 3'54"
25-apr 10,5km 3'50"

Troppo forte la GARA POLMONITICA. Al traguardo di questa gara avranno sicuramente suonato la canzone della tosse famosa negli anni ottanta
https://youtu.be/G0DZwz2k3VU

[edorm]

Ma non doppia più?

[sabba]

Ma non doppia più?

Io ne vedo di doppi nella Settimana 19, di meno nella Settimana 20 (quella gara).

[Zedemel]

Settimana 21

26-apr 10km 4'00" +10x60m hills
27-apr 13km easy, 5km prog 3'45"-3'10"
27-apr gym + 10km 4'00"
28-apr 10km 3'52" Short fartlek 5x2’/1’ + 5x1’/1’ + 5x30’’/30’’ 9,3km 3'13", 2km cool
28-apr 10,8km 3'59" +5x80m uphill
29-apr "7,6km 3'55"", Tempo run 4x3km/r.1km easy (progressive pace)
9’22/3’55/9’16/4’03/9’12/4’08/9’01, 1km cool"
30-apr 20km moderate 3'43"
30-apr 10km 3'57"
01-mag "4km warm, Track session : 3x(10x400m/r.200m in 1’15)
68’’/66’’/66’’/66’’/66’’/66’’/65’’/66’’/65’’/61’’//
65’’/65’’/65’’/65’’/66’’/66’’/65’’/65’’/66’’/62’’//
66’’/65’’/66’’/65’’/66’’/66’’/66’’/66’’/67’’/59’’"
02-mag 21,2km 3'48"

[chippz]

Settimana 21

26-apr 10km 4'00" +10x60m hills
27-apr 13km easy, 5km prog 3'45"-3'10"
27-apr gym + 10km 4'00"
28-apr 10km 3'52" Short fartlek 5x2’/1’ + 5x1’/1’ + 5x30’’/30’’ 9,3km 3'13", 2km cool
28-apr 10,8km 3'59" +5x80m uphill
29-apr "7,6km 3'55"", Tempo run 4x3km/r.1km easy (progressive pace)
9’22/3’55/9’16/4’03/9’12/4’08/9’01, 1km cool"
30-apr 20km moderate 3'43"
30-apr 10km 3'57"

Ero arrivato fino a qui pensando che certe cose me le rivedo pure io nella mia tabella, tipo gli sprint salita il giorno prima di un lavoro (sta settimana mi becco pure io venerdì degli sprint di forza e sabato lavoro tirato)......

01-mag "4km warm, Track session : 3x(10x400m/r.200m in 1’15)
68’’/66’’/66’’/66’’/66’’/66’’/65’’/66’’/65’’/61’’//
65’’/65’’/65’’/65’’/66’’/66’’/65’’/65’’/66’’/62’’//
66’’/65’’/66’’/65’’/66’’/66’’/66’’/66’’/67’’/59’’"
02-mag 21,2km 3'48"

.......poi ho letto questo e non ho più dubbi! Quella è una mia tabella!!

[NicolaRossi1]

Settimana 21

26-apr 10km 4'00" +10x60m hills
27-apr 13km easy, 5km prog 3'45"-3'10"
27-apr gym + 10km 4'00"
28-apr 10km 3'52" Short fartlek 5x2’/1’ + 5x1’/1’ + 5x30’’/30’’ 9,3km 3'13", 2km cool
28-apr 10,8km 3'59" +5x80m uphill
29-apr "7,6km 3'55"", Tempo run 4x3km/r.1km easy (progressive pace)
9’22/3’55/9’16/4’03/9’12/4’08/9’01, 1km cool"
30-apr 20km moderate 3'43"
30-apr 10km 3'57"
01-mag "4km warm, Track session : 3x(10x400m/r.200m in 1’15)
68’’/66’’/66’’/66’’/66’’/66’’/65’’/66’’/65’’/61’’//
65’’/65’’/65’’/65’’/66’’/66’’/65’’/65’’/66’’/62’’//
66’’/65’’/66’’/65’’/66’’/66’’/66’’/66’’/67’’/59’’"
02-mag 21,2km 3'48"

Mi lascia un po' perplesso, troppa intensità bho

[Zedemel]

Settimana 22

03-mag 7km warm, Fartlek 8x(3’ fast/1’ jogg/1’ fast/1’ jogg) + 1’/1’, 15,3km 3'15", 1,2km cool
03-mag 7km 4'15"
04-mag 16km moderate 3'46"
04-mag 7,2km 4'12" + 8x60m uphill
05-mag "4km warm, 3x1000m/r.3’30 + 3x800m/r.3’30 + 3x600m/r.3’ + 3x400m/r.2’ + 500m
2’43/2’41/2’40//2’08/2’07/2’08//1’34/1’33/1’33//58’’/59’’, 0,8km cool"
05-mag 7,3km 4'07" + gym
06-mag 16km moderate 3'45"
06-mag 10km 3'55"
07-mag 16,5km 3'39" with variations
07-mag 10km 3'59"
08-mag 4km warm, tempo 8km 3'01", 2,6km cool
08-mag 10,5km 3'57"
09-mag 28km moderate hilly 3'32"

[sabba]

Tanti "moderate" questa settimana. Chissà cosa sono quei "tempo 8km" dell'8 maggio, possibile passo maratona?