This is the first week of the eight planned to prepare the Passatore. In principle I have in mind the table: this week a few miles and maybe mid-week if they are not too tired, I'll do something of quality, but where I will train hard will be on Saturday and Sunday where I will run over 24 hours. With loads of at least 50 to reach a maximum of 80 km. Sunday I will run the marathon in Rome in order not to work too hard: I think I will run the mile to 4.00/4.10 in order to recover as soon as this week to do something interesting 6 / 7 days later.
This week will be a week including the 90 km marathon. After half of Stresa is coming off an interesting week:
8 to March 14, 2010 Monday, 8
: rest
Tuesday 9: 14 km (average 4.11)
Wednesday 10: 16 km (average 4.16)
Thursday 11: 5 km to 4.17 then 4x1000 up (average 7 / 8%) with recovery cheerful downhill, uphill: 4.35/4.38, downhill: 3.50/3.57 + 2 km return home (average 3.58), then massage
Friday 12: 10 km (average 4.26) Saturday 13
: only breakfast, then work, just back at 14.15: 25 km (average 4.15)
Sunday 14: 15 after an overnight fast km (average 4.30), 15 km to 17.00 (average 4.15)
Total: 110 km
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