Training 21/04/2012 Favorita Park

12,5km - Time 59:00' - Pace 4:44

Training 19/04/2012 Caracalla

Warm UP: 5500m - Time 30:46.4 - Pace 5:40
Lap1  100m - Time 16,25'' - Average 2:34 - Stop 6:00'
Lap2  100m - Time 16,41'' - Average 2:41 - Stop 6:00'
Lap3  100m - Time 16,95'' - Average 2:47 - Stop 6:00'

Lap4  600m - Time 1:51' - Average 3:01 - Stop 6:00'
Lap5  400m - Time 1:09' - Average 2:46 - Stop 6:00'
Lap6  200m - Time 0:30' - Average 2:30 - Stop 6:00'

Lap7  500m - Time 1:29' - Average 2:44 - Stop 6:00'
Lap8  300m - Time 0:49' - Average 2:34 - Stop 6:00'
Lap9  150m - Time 0:23' - Average 2:27 - Stop 6:00'

Totale 7750m - Time 37 - Pace 4:46

Training Caracalla 17/04/2012

Warm UP: 5400m - Time 30:46.4 - Pace 5:40
Lap1  800m - Time 2:39' - Average 3:10 - Stop 2:30'
Lap2  800m - Time 2:35' - Average 3:05 - Stop 4:00'

Lap3  600m - Time 1:51' - Average 2:59 - Stop 2:30'
Lap2  600m - Time 1:55' - Average 3:04 - Stop 4:00'

Lap3  500m - Time 1:33' - Average 2:56 - Stop 2:30'
Lap2  500m - Time 1:32' - Average 2:55 - Stop 4:00'

Lap3  400m - Time 1:13' - Average 2:54 - Stop 2:30'
Lap2  400m - Time 1:12' - Average 2:52 - Stop 4:00'

Lap3  200m - Time 33' - Average 2:35 - Stop 2:30'
Lap2  200m - Time 31' - Average 2:32

Totale 10600m - Time 46:25 - Pace 4:21

Race: Vivicittà 12Km (street/cross) 15/04/2012

12km - Time 48:29.9 - Pace 4:01

Training Caracalla 12/04/2012

Warm UP: 4900m - Time 26:05.4 - Pace 5:49
Lap1  200m - Time 36.0' - Average 2:49 + 200 soupless (Average 1:17' - Pace 6:30)
Lap2  200m - Time 34.7' - Average 2:40 + 200 soupless (Average 1:17' - Pace 6:30)
Lap3  200m - Time 35.5' - Average 2:47 + 200 soupless (Average 1:17' - Pace 6:30)
Lap4  200m - Time 35.0' - Average 2:44 + 200 soupless (Average 1:17' - Pace 6:30)
Lap5  200m - Time 36.1' - Average 2:47 + 200 soupless (Average 1:17' - Pace 6:30)
Lap6  200m - Time 35.0' - Average 2:43 + 200 soupless (Average 1:17' - Pace 6:30)
Lap7  200m - Time 35.6' - Average 2:52 + 200 soupless (Average 1:17' - Pace 6:30)
Lap8  200m - Time 34.6' - Average 2:41 + 200 soupless (Average 1:17' - Pace 6:30)
Lap9  200m - Time 35.8' - Average 2:47 + 200 soupless (Average 1:17' - Pace 6:30)
Lap10 200m - Time 32-1' - Average 2:34 + 200 soupless (Average 1:17' - Pace 6:30)

Totale 8500m - Time 44:53 - Pace 5.17

Training Caracalla 6x1000m

Warm Up: 1200m - Time 6:21 - Pace 5:32
Lap1 1000m - Time 3:38' - Pace 3:38 + 200m souplesse (1:15')
Lap2 1000m - Time 3:38' - Pace 3:38 + 200m souplesse (1:15')
Lap3 1000m - Time 3:38' - Pace 3:38 + 200m souplesse (1:15')
Lap4 1000m - Time 3:38' - Pace 3:38 + 200m souplesse (1:15')
Lap5 1000m - Time 3:38' - Pace 3:38 + 200m souplesse (1:15')
Lap6   500m - Time 1:46' - Pace 3:31 + 100m souplesse (42')
Lap7   500m - Time 1:47' - Pace 3:29 + 100m souplesse (42')
Lap8   500m - Time 1:47' - Pace 3:29 + 100m souplesse (42')
Lap9   500m - Time 1:47' - Pace 3:29 + 100m souplesse (42')
Lap10 500m - Time 1:42' - Pace 3:19 + 100m souplesse (42')

Totale 10100m - Time 41:25.3 - Pace 4:07

Training 08/04/2012 Villa Pamphili

Warm UP 4700m - Time 24:06' - Pace 5:05
Lap 1: 150m - Time 31' - Pace 2:27
Lap 2: 220m - Time 1:31' - Pace 06:52 (souplesse)
Lap 3: 150m - Time 25' - Pace 02:55
Lap 4: 217m - Time 1:31' - Pace 07:00 (souplesse)
Lap 5: 145m - Time 27' - Pace 3:05
Lap 6: 211m - Time 1:28' - Pace 6:58 (souplesse)
Lap 7: 150m - Time 30' - Pace 03:19
Lap 8: 215m - Time 1:35' - Pace 07:21 (souplesse)
Lap 9: 171m - Time 30' - Pace 02:56
Lap 10: 211m - Time 1:33' - Pace 07:24 (souplesse)
Lap 11: 172m - Time 33' - Pace 03:11
Lap 12: 205m - Time 1.41' - Pace 08:41 (souplesse)
Lap 13: 178m - Time 31' - Pace 02:58
Lap 14: 219m - Time 1:37' - Pace 07:24 (souplesse)
Lap 15: 164m - Time 32' - Pace 03:16
Lap 16: 1250m - Time 5:31' - Pace 04:24
Lap 17: 2000m - Time 10:08' - Pace 04:58

Totale 10800m - Time 54:42' - Pace 5:04

Training 07/04/2012 Villa Pamphili

Warm UP 5200m - Time 25:55' - Pace 4:59
Lap 1:       940m - Time 4:49' - Pace 5:08  (souplesse)
Lap 2: 130m - Time 32'    - Pace 04:05 /*1*/ 
Lap 3: 320m - Time 1:31' - Pace 04:49 (souplesse)
Lap 4: 140m - Time 31'    - Pace 03:42 /*2*/ 
Lap 5: 290m - Time 31'    - Pace 05:17 (souplesse)
Lap 6: 150m - Time 31'    - Pace 03:29 /*3*/
Lap 7: 280m - Time 1:34' - Pace 05:32 (souplesse)
Lap 8: 150m - Time 30'    - Pace 03:30 /*4*/
Lap 9: 280m - Time 1:28' - Pace 05:13 (souplesse)
Lap 10: 140m - Time 31'    - Pace 03:47 /*5*/
Lap 11: 290m - Time 1:30' - Pace 05:12 (souplesse)
Lap 12: 140m - Time 30'    - Pace 03:45 /*6*/
Lap 13: 280m - Time 1:30' - Pace 05:22 (souplesse)
Lap 14: 160m - Time 30'    - Pace 03:15 /*7*/
Lap 15: 260m - Time 1:26' - Pace 05:33 (souplesse)
Lap 16: 150m - Time 30'    - Pace 03:18 /*8*/
Lap 17: 270m - Time 1:31' - Pace 05:33 (souplesse)
Lap 18: 150m - Time 32'    - Pace 03:30 /*9*/
Lap 19: 270m - Time 1:30' - Pace 05:36 (souplesse)
Lap 20: 140m - Time 31'    - Pace 03:39 /*10*/
Lap 21: 270m - Time 1:31' - Pace 05:41 (souplesse)
Lap 22: 150m - Time 33'    - Pace 03:34 /*11*/
Lap 23: 280m - Time 1:31' - Pace 05:25 (souplesse)
Lap 24: 150m - Time 32'    - Pace 03:36 /*12*/
Lap 25: 290m - Time 1:34' - Pace 05:29 (souplesse)
Lap 26: 140m - Time 31'    - Pace 03:36 /*13*/
Lap 27: 270m - Time 1:31' - Pace 05:37 (souplesse)
Lap 28: 140m - Time 31'    - Pace 03:39 /*14*/
Lap 29: 260m - Time 1:30' - Pace 05:44 (souplesse)
Lap 30: 140m - Time 31'    - Pace 03:36 /*15*/
Lap 31: 300m - Time 1:31' - Pace 05:09 (souplesse)
Lap 32: 150m - Time 30'    - Pace 03:22 /*16*/
Cool Down 3310m - Time 15:52' - Pace 04:47


Totale 16000m - Time 1:17:43' - Pace 4:51

Kite Surf (06/04/2012)

10/11 nodi - Tem 21 C -

Training Villa Pamphili 06/04/2012

10.6 km - Time 50 min - Average 04:45

Training 05/04/2012

Warm Up KM 3000 - Time 16:44.5 - Average 5:34
Lap 1 - 600m - Time  1:47' - Average 2:50
Lap 2 - 200m - Time    30' - Average 2:24
Lap 3 - 400m - Time  1:08' - Average 2:39
Lap 4 - 200m - Time    31' - Average 2:30
Lap 5 - 300m - Time    48' - Average 2:30
Lap 6 - 150m - Time    20' - Average 2:20
Lap 7 - 1000m- Time  4:06' - Average 4:06

Training 03/04/2012

Warm Up 7300m - Time 36:03' - Average 4:56
Lap 1    -  2000m - Time 06:52' - Average 3:26
--> Stop 7 min
Lap 2    -   600m - Time 01:52' - Average 3:07
--> Stop 4 min
Lap 3    -  600m - Time  01:54' - Average 3:10 
--> Stop 4 min
Lap 4    -   600m - Time  01:54' - Average 3:10 
--> Stop 4 min
Lap 5    -   600m - Time  01:52' - Average 3:07


TOT 12KM - 50 min - Average 4:10