il problema (che lo rende duro) è che il suo rma e rme sono vicinissimi...
Per uno non ottimizzato come me se considero le parti veloci a RMA-5/10 è fattibile, anzi con RMA attuale quasi facile (solo lungo ovviamente)
London Marathon 2019
Re: London Marathon 2019
PB: 5k 19'07 (passaggio test in pista 29/1/2022) 10k 38'34" (test in pista 29/1/2022) 21k 1h23'23" (Roma Ostia 06/03/2022) 42k 2h58.47 (Milano 2022)
Squat 145 Panca 100 Stacco 185
Squat 145 Panca 100 Stacco 185
Re: London Marathon 2019
Ma... I recuperi tra un 1000 e l'altro?
Inviato dal mio SM-G935F utilizzando Tapatalk
Inviato dal mio SM-G935F utilizzando Tapatalk
1500-4:05 2:53 min/km
3000-8:16 2:45 min/km
5000 14:07 2:49 min/km
10000 29:41 2:58 min/km
Mezza 1:04:48 3:04 km
3000-8:16 2:45 min/km
5000 14:07 2:49 min/km
10000 29:41 2:58 min/km
Mezza 1:04:48 3:04 km
Re: London Marathon 2019
c'è scritto primi 5 con 4', poi 5 con 3' poi 5 con 2' poi 5 con 1'.
Non male il ventesimo mille in 2'40", considerato che il WR dei 10mila è fatto a 2'38".
Mutante sovrumano
Re: London Marathon 2019
Ah scusa avevo capito che fatti i primi 5 recuperavi 5 poi fatti i secondi 5 recuperava 4 eccZedemel ha scritto:c'è scritto primi 5 con 4', poi 5 con 3' poi 5 con 2' poi 5 con 1'.
Non male il ventesimo mille in 2'40", considerato che il WR dei 10mila è fatto a 2'38".
Inviato dal mio SM-G935F utilizzando Tapatalk
1500-4:05 2:53 min/km
3000-8:16 2:45 min/km
5000 14:07 2:49 min/km
10000 29:41 2:58 min/km
Mezza 1:04:48 3:04 km
3000-8:16 2:45 min/km
5000 14:07 2:49 min/km
10000 29:41 2:58 min/km
Mezza 1:04:48 3:04 km
Re: London Marathon 2019
Tue, 02.04.2019
AM Track: 3km warm-up(14min) + 15x1k w/2' recovery + 10x400m w/1' recovery + 3km cool-down(15min) . Total : 33km in 2h01min
Splits: 2'52 / 2'50 / 2'53 / 2'53 / 2'54 / 2'51 / 2'53 / 2'50 / 2'49 / 2'52 / 2'51 / 2'51 / 2'47 / 2'49 / 2'44
2' recovery after each km repetition (around 400m each time)
Avg(64s/400m), Fastest(61s/400m)
1' recovery after each 400m repetition (around 200m each time)
PM : Rest
------------------------------
Day's total 33km, altitude 2200m . Weather : AM +17C, sunny
Thu, 04.04.2019
AM : 40km long progression run in 2h11min. ( dirt road, undulating course, not too hard) + 1km wu/cd in around 5min each
10km splits: 35'34 / 33'12 / 32'30 / 29'57
PM : Rest
------------------------------
Day's total 42km, altitude 2300-2500m . Weather : AM +15C, partly cloudy
Note : I can't tell why they change it this way but due to the xc wch, they added a lot of hills for the long runs and some were run on very hard cross country courses, so i guess there was no need for more hills. This way they could focus on the speed endurance workouts on the track i guess.
This was the last 40k fast long run in this build-up.
Sat, 06.04.2019
AM Track: 3km warm-up(15min) + 10x1k w/2' recovery + 3km cool-down(16min) . Total : 20km in 1h18min
Splits: 2'46 / 2'45 / 2'46 / 2'42 / 2'44 / 2'44 / 2'42 / 2'41 / 2'44 / 2'39
2' recovery after each km repetition (around 400m each time)
PM : Rest
------------------------------
Day's total 20km, altitude 2200m . Weather : AM +16C, sunny, windy
AM Track: 3km warm-up(14min) + 15x1k w/2' recovery + 10x400m w/1' recovery + 3km cool-down(15min) . Total : 33km in 2h01min
Splits: 2'52 / 2'50 / 2'53 / 2'53 / 2'54 / 2'51 / 2'53 / 2'50 / 2'49 / 2'52 / 2'51 / 2'51 / 2'47 / 2'49 / 2'44
2' recovery after each km repetition (around 400m each time)
Avg(64s/400m), Fastest(61s/400m)
1' recovery after each 400m repetition (around 200m each time)
PM : Rest
------------------------------
Day's total 33km, altitude 2200m . Weather : AM +17C, sunny
Thu, 04.04.2019
AM : 40km long progression run in 2h11min. ( dirt road, undulating course, not too hard) + 1km wu/cd in around 5min each
10km splits: 35'34 / 33'12 / 32'30 / 29'57
PM : Rest
------------------------------
Day's total 42km, altitude 2300-2500m . Weather : AM +15C, partly cloudy
Note : I can't tell why they change it this way but due to the xc wch, they added a lot of hills for the long runs and some were run on very hard cross country courses, so i guess there was no need for more hills. This way they could focus on the speed endurance workouts on the track i guess.
This was the last 40k fast long run in this build-up.
Sat, 06.04.2019
AM Track: 3km warm-up(15min) + 10x1k w/2' recovery + 3km cool-down(16min) . Total : 20km in 1h18min
Splits: 2'46 / 2'45 / 2'46 / 2'42 / 2'44 / 2'44 / 2'42 / 2'41 / 2'44 / 2'39
2' recovery after each km repetition (around 400m each time)
PM : Rest
------------------------------
Day's total 20km, altitude 2200m . Weather : AM +16C, sunny, windy
Mutante sovrumano
Re: London Marathon 2019
Gym: squat 110k / panca 70k / stacco 145k
Run: 10k 37':40" / 3k 10':22" / 1,5k 4':44" / 0,8k 2':16" / 0,4k 1':00"
Watt: 20' 318 / 10' 344 / 5' 381 / 1' 549 / max 1052
Run: 10k 37':40" / 3k 10':22" / 1,5k 4':44" / 0,8k 2':16" / 0,4k 1':00"
Watt: 20' 318 / 10' 344 / 5' 381 / 1' 549 / max 1052
- L'Appiedato
- Elite
- Messaggi: 6014
- Iscritto il: dom 8 mar 2015, 13:56
Re: London Marathon 2019
Non so se è già stato postato
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" personaggio occulto, un massone, un beato paolo" (cit. Lucaliffo)
http://appiedato.blogspot.it/
http://appiedato.blogspot.it/
Re: London Marathon 2019
Grande personaggio.L'Appiedato ha scritto: ↑sab 13 apr 2019, 21:31 Non so se è già stato postato
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Mutante sovrumano
Re: London Marathon 2019
Bellissimo
100 12”62 200 25”45 400 57”10
800 2'18" - 2'52
1000 3'04” 1500 4'55" - 3'16
3km 10'39" - 3'33" 5km 18'25" - 3'41
10km 38'22" - 3'50" 21km 1h25'32" - 4'02
42km 3h35'58" - 5'07
800 2'18" - 2'52
1000 3'04” 1500 4'55" - 3'16
3km 10'39" - 3'33" 5km 18'25" - 3'41
10km 38'22" - 3'50" 21km 1h25'32" - 4'02
42km 3h35'58" - 5'07