Training 29/03/2012

Warm UP 6000m - Time  - Average 

500m - Time 01:34' - Average - Stop 3min
500m - Time 01:34' - Average - Stop 3min
500m - Time 01:32' - Average - Stop 4min
300m - Time 00:49' - Average - Stop 7min


300m - Time 01:34' - Average - Stop 3min
300m - Time 01:34' - Average - Stop 3min
300m - Time 01:34' - Average - Stop 4min
200m - Time 00:48' - Average - Finish

Training 27/03/2012

Warm UP 7400m - Time 38:22' - Average 5:12

200m - Time 00:35' - Average 2:47
200m - Time 01:09' - Average 5:53 souplesse
200m - Time 00:34' - Average 2:37
Stop 3min

100m - Time 00:15' - Average 2:27
100m - Time 00:37' - Average 5:49 souplesse
100m - Time 00:16' - Average 2:19
100m - Time 00:40' - Average 6:10 souplesse
100m - Time 00:16' - Average 2:37
100m - Time 00:37' - Average 5:41 souplesse
100m - Time 00:35' - Average 5:25
Stop 3min

 80m - Time 00:13' - Average 2:17
120m - Time 00:44' - Average 5:53 souplesse
 80m - Time 00:12' - Average 2:23
120m - Time 00:42' - Average 6:20 souplesse
 80m - Time 00:13' - Average 2:23
120m - Time 00:49' - Average 4:56 souplesse
Stop 3min

 50m - Time 00:08' - Average 2:35
150m - Time 00:44' - Average 4:43 souplesse
 50m - Time 00:08' - Average 2:33
150m - Time 00:59' - Average 5:47 souplesse
 50m - Time 00:08' - Average 3:09
Stop 5min

 50m - Time 00:08' - Average 3:14
 50m - Time 00:13' - Average 4:00 souplesse
 50m - Time 00:09' - Average 2:42
 50m - Time 00:10' - Average 4:30 souplesse
120m - Time 01:24' - Average 11:23 walk
 50m - Time 00:09' - Average 2:35
 50m - Time 00:08' - Average 4:12 souplesse
 50m - Time 00:09' - Average 2:36

2000m - Time 7:39' - Average 3:42

Cool Down 500m

Race: Flies Ciampino 25/03/2012

10 KM - Time 00:38'12'' Average 3:50
Hard Route and hot day: 23°C
I still have legs tired from marathon (last week end)

Training 22/03/2012

Warm UP 5700m - Time 29:22 - Average 5:04

300m - Time 53,52" - Average  2:53
100m Walk - Time 1'15"
200m - Time 33,60" - Average  2:45
100m Walk - Time 1'15"
100m - Time 16,77" - Average  2:50
Stop 4 min

300m - Time 50,78" - Average  2:50
100m Walk - Time 1'15"
200m - Time 34,60" - Average  2:52
100m Walk - Time 1'15"
100m - Time 15,26" - Average  2:30
Stop 4 min

300m - Time 52,40" - Average  2:53
100m Walk - Time 1'15"
200m - Time 34,22" - Average  2:50
100m Walk - Time 1'15"
100m - Time 16,40" - Average  2:40
Stop 4 min

300m - Time 51,00" - Average   2:50
100m Walk - Time 1'15"
200m - Time 33,78" - Average  2:40
100m Walk - Time 1'15"
100m - Time 15,53" - Average   2:35

Cool Down 1000 m  Time 5:00'

Training 20/03/2012

Warm UP    5850m - Time 31:28 - Average 5:23
1500m - Time 05:10 - Average 3:19
Stop 3 min
1000m - Time 03:24 - Average 3:16
Stop 3 min
  500m - Time 01:34 - Average 2:59
Stop 2 min
  300m - Time 00:50 - Average 2:35
Stop 2 min
  200m - Time 00:33 - Average 2:35
Stop 2min
Cool Down 1600m - Time 07:48 - Average 4:56

Rome Marathon

 03:29:09 

Training 15/03/2012

Warm UP 10000m - Tempo: 52.50
300m
Stop 4min
400m
Stop 6min
500m
Stop 6min
400m
Stop 6min
400m
Stop 6min
500m
Stop 6min
400m
Stop 6min
300m
Cool Down..noooo! Too tired

Training 13/03/2012

Warm UP 8000m - Tempo: 42:50 - Passo medio 5:25
1200m Tempo: 3:57 Passo medio 3:20
  600m Tempo: 3:19 Passo medio 5:32 - Souplesse
1000m Tempo: 3:27 Passo medio 3:27
  600m Tempo: 3:14 Passo medio 5:23- Souplesse
  800m Tempo: 2:40 Passo medio 3:20
  400m Tempo: 2:23 Passo medio 5:57- Souplesse
  600m Tempo: 1:59 Passo medio 3:18
  400m Tempo: 2:24 Passo medio 6:00 - Souplesse
  400m Tempo: 1:15 Passo medio 3:08
Cool Down 1000m - Tempo: 5:40 - Passo medio 5:40

Training 11/03/2012

13Km - 1h00min - Average 4.36
Training on Tevere Bike Line - Good weather (17C), good location and good company

Training 10/03/2012

12Km - 56min - Media 4.40
Corsa lenta su percorso Villa Pamphili.

Training 06/03/2012

Warm UP 8000m - Tempo: 42:40.7 - Passo medio 5:22
1000m Tempo: 3:27.1 Passo medio 3:27
400m Tempo: 2:02.9 Passo medio 4:53 - Souplesse
500m Tempo: 1:35.4 Passo medio 3:04
500m Tempo: 1:34.8 Passo medio 3:10
300m Tempo: 1:46.4 Passo medio 5:31 - Souplesse
500m Tempo: 1:41.3 Passo medio 3:10
300m Tempo: 1:36.4 Passo medio 5:17 - Souplesse
500m Tempo: 1:41.5 Passo medio 3:16
300m Tempo: 1:47.0 Passo medio 5:48 - Souplesse
500m Tempo: 1:45.9 Passo medio 3:24
300m Tempo: 1:40.5 Passo medio 5:35 - Souplesse
500m Tempo: 1:46.4 Passo medio 3:26
300m Tempo: 1:45.2 Passo medio 5:44 - Souplesse
500m Tempo: 1:46.2 Passo medio 3:26