Waxing Diagrams Brazilian

sprint Duathlon Race Rimini

We return to the races!
Sunday 14 in the company of teammates we took off the second leg of the circuit sprint duathlon (5km corsa/20km bike / 2.5 km) race valid as the Italian league of companies.
The day was clear, even if the temperature is never sata very mild, with a cold wind and annoying. As I said
presented for a workout, partly because more ..........
:-) I had promised myself to leave quietly and do not let me Pecorone as a drag, so it was not, I did Pecorone moving too fast to 1 km (3'15 ") thus creating the conditions for a first fraction waning :-)
The average that I had promised myself to do table was 3'35 "and at the end as usual I was correct 3'36", far from the times of the best years :-(.
The first (T1) exchange rate was fast and without error, even though I was in a bit shortness of breath, even with the change shoes.
The tactic was already decided at the table, get in back of the group and pull me without wasting energy, not caring about the average, so as to be able to run even the last 2.5 kilometers.
At the end of the village , where the effort the largest was only to maintain contact with the group in the various bids to mark roundings, I showed up in the transition area is still wet (so to speak).
The second change (T2) is spun off as smooth as the first, even changing shoes has not created any problems or risk of cramps, and are distributed by a third village, which was difficult because it is pulled, but better than the first, with a 3'27 "of average over 2.3 km (Garmin), reaching the finish line first in the group with which I got in a bike :-)
The final time of 1:01 a.m. 'is satisfactory, although they usually shut the races in 56' / 57 'the previous seasons, but all in all apart from the first village suffered the other two were good Not for the step, but the lack of muscle problems and a good reactivity of the race after the bike.
This race helped me especially to get me back the desire to race after a 'long, cold winter, and I would say it was a healthy touches, I'm back with a huge desire to get back into the game and to get started!

Greetings Robu.

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venrdì 03.12 17.00
repeated short
tot 11km 50 'little
4km risc>
10x400m slow progression in step 100 rec (1' approximately) increase in average 1'20 "
3km DEFA

Seat Quality for Sunday's race, although the pace is far compared to 2009.
Quest 'years the form will come later, as long as you arrive.
Sunday I'll be in Rimini for a sprint duathlon race, of course without any aspiration, say a workout to test my current level and to score points for the championship of the national society.


Saturday, 13/03 12:00 pm
slow easy
tot 10km in 45 '
wanted to ride a bike, a beautiful day for a ride makes me want to exhaust, but the 5th made me change my mind :-(

New for 2010 is the new company which I run, that athlete will be more collaboration on technical, since my descending phase at a competitive level.
The team is called Manara Athletics Fontevivo, and this morning there was the official presentation of 2010 in which I participated, I would say that the 'commitment of the company even if amateur team is respectable and I think I made the right choice.

Greetings Robu.

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last the sun!!

last the sun, the temperature remains low 5 °, but just his presence at 13:45 am heartened :-)


tot ca 2.3 km swim 50 '
A1 B1 300m sl
10x100m part 1'45 "pace 1 '27 "/ 26"
1'30 "pause
B1 1x500m sl pull 7'20"
1'30 "break legs 6x50m
A2 A1
tablet sl 200 sl

satisfied with the pace, it is always too hard compared to some time ago, but we must wait ...


at 21.00 Wednesday, 10 rolls ra
tot 30km 1h easy to 95rpm

Greetings Robu.

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still snowing outside! Perhaps

not stop, and last night it snows, then carpet ......

09.00 am tot 11km pa
57 '
4km risc> slow
6x1000m rec 2' step
1km DEFA

I had to start one hour before to be at work on time :-(

this is a site that serves as a seeker free on the agenda for training, I find it useful if you want to give him a 'look :-)

http://www.yourtrainings.com

Greetings Robu.

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back! GREETINGS

Hello everyone
l 'I said long ago that I would come back , And here I am more and more messed up than ever out of shape than ever :-(
After various vicissitudes return to train and try to keep updating my blog, at least I'll try.
's only news that is sure to become parents again in August, exactly for the third time and I know that from then ........
However I will try to do a half season at best trying to have fun, but find it hard Motl more, but you know nothing lasts forever, let 's face things as well and with a' positive light.
Meanwhile, this week alone with the dog, since the wife and the girls are at sea, so I will try to train a bit.
Unfortunately I will train indoors as long as there was and there is everything 'now in Parma, a snowstorm and tomorrow will be so throughout the day, then go to the mat and rolls :-))))
comes the spring !!!!!

Monday, 08/03 at 13:45


tot swimming about 2.4 km of the usual 50 '
A1> A2 400m 2x50m tec sl sl
A2 B1
10x150m part 2'45 "Forget the times that are shameful
A2 4x50m legs sl sl tablet
A1 200m race at 20.30

carpet
slow easy tot 11km 51 '



Tuesday, 09/03 at 13:45 tot 2.1 km swimming ra
50'
A1> A2 A2 500m sl
3x50m legs sl tablet
palette resp.1 700m A2 / 3 A2
3x50m legs sl tablet
B1 10x50m Part 1 'A1
100m backstroke at 21.00

roller
tot ca 42.5 km 1:24 a.m.'
40 'slow 95 rpm
10x1 'threshold around 100 rpm rec 2' slow 95 rpm
14 'slow 95 rpm