The week ends, was the first of eight in preparation for the Marathon of Treviglio, and has been very successful: 6 workouts and 81 km of the total courses.
Here are the details the various exercises:
- Monday, 50 '+ to slow
- Tuesday, 30 ' slow + 10 + 3 km short climbs in progress
- Wednesday, REST
- Thursday, 4 km risc. + average 10 km hilly + def.
- Friday, 50 'slow with stretch
- Saturday 21 km long progressive
- Sunday 35' easy run + 15 'progression in
workouts in bold are those of quality, the most important , while the other three are to outline or regenerating.
The climbs are short on Tuesday was really fun and I had good feelings for racing, especially in the final 3 km in progression (4'02-3'33 at km-3'59')
The hill on Wednesday, very challenging, is fine: 10 km with 155 m of elevation gain to an average of 4'08 "/ km.
The long hours of training was the most I "suffered". I ran on the path of the Valley Seriana (full of earth and sand / gravel bar) that, because of the rain, he was completely soaked with a myriad of puddles, some even ice, the bottom heavy so I was not able to conclude with the desired progress, although I managed to stay under the 4 '/ km at the end (last 2 km).
Next week will be the country with baptism the first cross race, Sunday, January 16, Paderno Dugnano ... Who knows how it goes?? One thing is certain, I have a craving to get back to racing!
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