Julien Wanders

[Zedemel]

Settimana 13

01-mar 18,3km 3'48"
01-mar 10km 4'03"
02-mar 18km easy with variations of 40" at 3'50"
02-mar 10,5km 4'03"
03-mar "4km warm, 3x(1000m/800m/600m (r.2’))/r.5’ + 3x(500m/400m/300m (r.2’))/r.5’
2’45/2’11/1’37//2’46/2’11/1’37//2’46/2’11/1’37//1’18/60’’, 0,8km cool"
03-mar 10km 4'08"
04-mar 15km 3'59"
04-mar gym + 10km 3'59"
05-mar 18km 3'49"
05-mar 7km 4'17" + 10x100m hill sprints
06-mar 19km 3'41" moderate with variations 40"
06-mar 7km 4'16"
07-mar 2km warm, 30km 3'22"

[salvassa]

si sa se ha un obiettivo?

[Zedemel]

Settimana 14

08-mar 15,2km 3'57"
08-mar gym + 10km 4'03"
09-mar "4km warm, Track session : 10x400m/r.1’ + 2000m + 10x300m/r.1’ + 1600m
63’’/62’’/62’’/62’’/61’’/62’’/62’’/61’’/62’’/62’’//5’36//45, 0,8km cool"
09-mar 10,5km 4'04"
10-mar 15,2km 3'59"
10-mar gym + 10km 3'59"
11-mar 18km 3'50"
11-mar 7km 4'19" 10x100m uphill
12-mar "4km warm, Progressive tempo run 15km
1st 3km 9’24 / 2nd 3km 9’20/ 3rd 3km 9’11/ 4th 3km 8’59/ 5th 3km 8’57, 1,8km cool "
12-mar 8km 4'16"
13-mar 18,7km 3'44" with some variations
13-mar gym + 10,1km 4'05"
14-mar 30,2km 3'43" hilly

[L'Appiedato]

In effetti sono sparite le "easy" run a 3:30 su sterrato collinare

[disti]

In effetti sono sparite le "easy" run a 3:30 su sterrato collinare

E 3'40"/km ora lo chiama moderate che è corretto considerando dove corre

[salvassa]

Special block Easy oggi... 44km totali

[Zedemel]

Special block Easy oggi... 44km totali

domani sera o lunedì mattina i dettagli

[Zedemel]

Settimana 15

15-mar 15,5km 3'52"
15-mar 10km 4'02" 10x60m uphill
16-mar "4km warm, Track session : 5x(600m/500m/400m/300m/200m (r.2’))
1’36/1’17/60’’/43’’/27’’ // 1’34/1’17/60’’/43’’/27’’ // 1’36/1’18/60’’/43’’/28’’ // 1’35/1’18/60’’/43’’/27’’ // 1’35/1’18/60’’/43’’/25’’, 1,2km cool"
16-mar 10,5km 4'00" 5x strides
17-mar 19km 3'44" moderate
17-mar gym +10km 4'02"
18-mar 20,2km 3'58"
18-mar 8km 4'08" 10x100m uphill
19-mar 15km treadmill
19-mar 10km 4'03"
20-mar 1,2km warm, Special bloc day : 2x10km/r.5’ —> 1st 10km in 33’08 / 2nd 10km in 30’42, 0,7km cool
20-mar "1km warm, Special bloc part 2 : 10km at moderate pace + 2x(10x300m/r.1’)
34’35 // 44’’/44’’/44’’/44’’/43’’/44’’/44’’/44’’/44’’/44’’ // 44’’/44’’/43’’/44’’/44’’/44’’/45’’/45’’/45’’/43’’, 19km 3'38"", 0,7km cool"
21-mar 24,2km 3'44"

[Dimitry]

Su letsrun Canova ha scritto che gli allenamenti pesanti sono così distanziati perchè soffre ancora di una tendinite al tibiale anteriore se sarebbero più vicini.

[Zedemel]

Settimana 16

22-mar 16km 3'46" moderate
22-mar 7,6km 3'59" 10x60m uphill
23-mar 16km 3'46" moderate with variations
23-mar 10,6km 3'59"
24-mar "4km warm, 10x(200m + 1000m + 200m) recovery 2’ and 5’ between sets
29’’/2’44/26’’//29’’/2’45/27’’//28’’/2’45/26’’//28’’/2’44/26’’//28’’/2’46/26’’//28’’/2’45/26’’/28’’/2’45/26’’//29’’/2’45/26’’//28’’/2’45/26’’//28’’/2’46/26’’ 23,5km, 0,8 cool"
25-mar 15,2km 4'01"
25-mar 10km 4'04"
26-mar 19km 3'41" moderate with variations
26-mar 10km 4'03"
27-mar "4km warm, Tempo run 5km/3km/2km (r.6’)
14’17/8’31/5’32, 11,7km, 1,7km cool"
28-mar 24km long moderate 3'41"