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Torrone natalizio!


Difficolta' ♥ su ♥ ♥ ♥ ♥ ♥
Ingredienti:

500 gr di cioccolata fondente

500 gr di cioccolata al latte

300 gr di nocciole sbucciate e tostate

200 gr di mandorle sbucciate e tostate (se nn le trovate tostate metterle in forno per 10 minuti)

mezzo bicchiere di latte

1 tazzina di caffe' amaro

3 cucchiai di farina

3 cucchiai di miele (io uso il millefiori)

2 fogli grandi di ostia (si trova nelle drogherie oppure nei supermercati)
------------------------------------------------------
Procedimento:

1. far sciogliere tutta la cioccolata a bagno maria;

2. aggiungere tutti gli altri ingredienti fatta eccezione dell'ostia.

3. girare bene il tutto e assicuratevi che sia un composto tutto bello uniforme.

4. adagiare i fogli d'ostia in un soletto da forno se sono piccoli metteteli vicino magari un po' sovrapposti l'uno all'altro so 'as to leave no empty

5 minute space. pour the chocolate do about 1-2 cm high

6. and then cover it over with the other wafer across the surface of chocolate.

7. put weight on as books or pots to stick well to the chocolate for the host (so as not to touch these surfaces, the landlord cover with parchment paper so 'it's all more' hygienic)

8. put the insoles out in the cold for about 1 Oretta

9. Once the chocolate has cooled cut into very thin strips with a sharp knife about 10 cm one from the most 'long and wrapped nougat your home more like' you want. (I usually wrap them nella carta argentata e poi l'incarto con una carta regalo natalizia per regalarli a voi la scelta sbizzaritevi pure con la vostra fantasia)

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un accortezza conservateli in frigo :) durano pure discreti mesi ma sempre tenuti al freddo.

ottimo con il pandoro e un buon caffe' per le vostre serate natalizie !!!

fatemi sapere se vi è piaciuto!

un grazie speciale alla mia amica Giadina che anni fa mi fece scoprire e mi insegno' questa bonta' la ricetta è la sua :)

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Tortino di zucchine


Difficolta' ♥♥ su ♥ ♥ ♥ ♥ ♥

x 2 people Ingredients: 4 zucchini


4 slices of mortadella
4 slices of ham
50 grams of grated parmesan cheese
50 grams of grated mozzarella cheese
half

1 egg, salt, pepper and butter to taste
50 g breadcrumbs
----------------------------------
Preparation:

1.Click the zucchini and boil then let them drain for a Oretta
2. cut into small pieces mozzarella mortadella and prosciutto cotto
3. In a bowl mix well the sliced \u200b\u200bmozzarella cheese grated, egg and zucchini, counsel to mix everything by hand so 'good to mash the zucchini.
4. salt and black pepper
6. Preheat oven to 200 °
7. take a baking dish (or baking these little single-dose) and grease it with butter and then cover with a little 'bread crumbs and place over a few flakes of butter (do not need to attach the insole to zucchini pie)
8. pour the mixture into the insole, coating the surface with the breadcrumbs so 'once cooked it will form a crispy crust.
9. bake at 200 ° in the middle shelf of oven for 20 minutes.
10. serve hot and steaming.
------------------------------------------------- -----------

Ideal as a second, and fanciful in mini doses as an accompaniment to a tasty appetizer.
------------------------------------------------- ------------

Da leccarsi i baffi!!!

P.s. se le zucchine non vi piacciono potete sostituire con le patate :) a voi la scelta.

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Crostata alla marmellata di fragole


Difficolta' ♥ su ♥ ♥ ♥ ♥ ♥

Ingredienti:

300 gr Farina
120 gr Burro temperatura ambiente
120 gr Zucchero
1 Uovo
mezza bustina di Lievito
mezzo limone spremuto (o essenza di limone)
Mezzo bicchierino di Liquore: Strega, Cognac, Whisky, Alchermes...
Mezzo barattolo di Marmellata a vostro piacimento (io ho usato quella di fragole)
----------------------------------------------------------
Procedimento:

1. crumble the butter into small flakes and add all other ingredients in a bowl and mix well.
2. turn oven to 200 ° c
3. Divide the dough into two parts a more 'great for the base and a more' small for decoration above.
4. buttering the baking dish and sprinkle with a little 'flour for the crust does not stick to the insole.
5. put the dough in the form remember to not make it too thin, add the jam.
6. REMAINING the dough to create fun shapes with the stencils and decorate the pie, I make a nice edge to have made some small snakes with the dough and put it all around 'cause I wanted a nice and smooth edge.
7. abbassare il forno a 180° e lasciarla cuocere per circa 20-30 minuti
8. lasciarla raffreddare un po' e servirla :)
-------------------------------------------------------------------------

Ci tengo a precisare che questa ricetta l'ho presa da Chiara http://www.flickr.com/photos/24450828@N03/5130380106/ che ringrazio tanto, perchè finalmente sono riuscita a fare una crostata buona friabile al punto giusto insomma non si sbriciola tra le mani e un sapore ottimo in piu' è veramente semplice e veloce :)

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Conchiglioni ripieni



Difficolta' ♥ su ♥ ♥ ♥ ♥ ♥

Ingredienti:


Conchiglioni
250 g 50 g 50 g mortadella conchiglioni

1 500 grams of mushrooms, mozzarella

a woodpecker garlic 1
Ciuffina
fresh parsley salt to taste oil

sauce 4 tablespoons butter 4 slices
qb
-------------------------------------------------- ----------------------

Preparation:

1. Cook the mushrooms with oil, salt, garlic and parsley.
2. once cooked, remove the mushrooms and chop the garlic with the blender along with the mortadella ham and mozzarella
3. salting boiling water and cook pasta for only three minutes and then drain.
4. stain the base with flakes of butter
5. Fill the pastry with the mixture and place on the first chopped insole
6. cover with cheese slices and sauce and bake for about 20 minutes at 200 ° C (they are cooked as they started to brown)
7. Serve hot.

------------------------------------------------ ----------- Other
same dough recipe.

the process is identical except that we change the filling, I do it with minced veal, and then I fry two onions into the meat with the flavor that I like curry, then also do this once cooked 'with a past the immersion blender (so 'is more' easy to fill the dough) padded insole that I put into the dough, however, 'I add a bit' of past tomato sauce over and sprinkle with Parmesan cheese and cook in the oven.

------------------------------------------------ -------------

you choose the option that most 'you like:) are both excellent.
let me know what more 'I liked it here in the house with the ground meat has sparkled!

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Zuppa di lenticchie


Difficulty 'on ♥ ♥ ♥ ♥ ♥ ♥

Ingredients: 2 onions



2 stalks celery 1 carrot 200g of lentils

half eggplant (it is small otherwise only 3 slices)
1 small potato

oil salt broth vegetable (I do with the nut) 2 tablespoons
beautiful large tomato (or a bit 'of tomato concentrate)

--------------------- --------------



Preparation 1. Fry the onions carrots celery
2. with the immersion blender chop the vegetables just cooked and put the pot on the gas
.
3. dice the eggplant and potatoes to the mixture and incorporate
4. Wash lentils under cold water just before cooking
5. stir in the lentils with tomato paste and then lightly brown
6. add the vegetable broth to cover lentils completely
7. careful not to attack all girate spesso e se il brodo si asciuga e
ancora le lenticchie sono crude aggiungere altro brodo
8. lasciate cuocere per 40 minuti circa (dipende dal tipo di lenticchia)
9. servire calda accompagnata da pane croccante.
------------------------------------------------------------------------------

Consiglio : se si vuole si puo' aggiungere la pasta o il riso, e anche la salsiccia, io preferisco cosi' semplici :)
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Fagioli al sugo


Difficolta' ♥ su ♥ ♥ ♥ ♥ ♥

Ingredienti:

un barattolo di fagioli (canellini o borlotti a vostro gusto)
1 cipolla
mezzo barattolo di pomodoro
olio sale peperoncino q.b
1 rametto di rosmarino
1 cucchiaino di zucchero
mezza tazzina di aceto di vino bianco.
-------------------------------------------------------------

Procedimento:

1. tagliare la cipolla a piccoli pezzettini e farla soffriggere.
2. versare i fagioli precedentemente scolati e lavati sotto l'acqua.
3. salare, aggiungete il peperoncino e il rosmarino.
4. ricordarsi di girare continuamente per non fare attaccare il sugo (tempo cottura
15 minuti, dipende dai fagioli, cmq fare addensare bene in sugo)
5. a fine cottura mettete un cucchiaino di zucchero con l'aceto and then fade.
------------------------------------------------- ------------------------------

Tips if you like to add just two sausages have browned onion, serve with good bread 'cause you hate those dishes that is a shoe at the end of the meal we all are!!

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years of running and fitness goals and personal

view all your video 8.

Palestra per atleti evoluti

19:08  Aggiunto circa una settimana fa

Palestra di Francavilla: Sono circuiti fatti in palestra e vengono inseriti nei microcicli del periodo fondamentale per l'atleta mezzofondista e fondista.

I giovani atleti, invece, non vengono caricati con pesi, e tutto avviene a carico naturale.

Modifica video

Esercizi di corsa [HQ]

7:54 Added about 2 weeks ago

Everyone can improve and each with a different style of racing without distortion but with the necessary corrections.

These are filming done by me in 1984 during the course of national specialization and is one of the few super eight modified and copied, with difficulty, but professionally by a friend, on DVD.

In this video: Vincenzo Damiano ( video )

Edit Video

atleti della farnese vini [HQ]

5:22  Aggiunto circa 2 settimane fa

Campionati Italiani di Cross a Formello cadetti

In questo video:  Tommaso Di Tollo  ( video ),  Francesco Maesa  ( video ),  Alessia Sciotti  ( video ) e  Antonio Lupone  ( video )

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Campionati italiani Cadetti [HQ]

0:31  Aggiunto circa 3 settimane fa

Cross di Formello

In questo video:  Tommaso Di Tollo  ( video ),  Antonio Lupone  ( video ),  Francesco Maesa  ( video), Emanuel On Sunday (video ) Angelica Di Lallo ( video ) and Alessia Sciotti ( video )

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March 9, 2010 10:46

0:07 Added about a month ago

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Campione europeo del 2000 di pattinaggio [HQ]

0:12  Aggiunto circa un mese fa

Claudio Lombardi

In questo video:  Danilo Montarsolo  ( video ),  Cristiano De Lisio  ( video ),  Angelica Di Lallo  ( video ),  Antonio Toti Di Marzio ( video ) and Marco Barbone ( video )

Edit Video

March 8, 2010 22:44

0:19 Added about a month ago

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March 2, 2010 10:54

0: Added about 27 un mese fa

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Making A Baby Carriage Diaper Cake

Chocolate cupcake


Difficulty 'on ♥ ♥ ♥ ♥ ♥ ♥ cupcake

x 6 Ingredients:

half cup sugar (to be clear that Cappuccino is quite Piccini)

1 cup flour 1 egg



milk a little 'less than half a cup half a bag

yeast bread of angels

6 tablespoons Nutella

6 cups

----------------------------------------- -------------------------

PROCEEDINGS

1. Preheat oven to 200 °

2. add all ingredients in a bowl except chocolate, and mix well if you see that the mixture does not collect all the flour, season with another bit 'of milk, add it sparingly because I recommend' the mixture should neither be 'too thin not too dense and unformed lumps mix well!

3.versa two teaspoons of mixture into baking cups and bake at 180 degrees for about 10 minutes ALWAYS ON THE SHELF MIDDLE OF OVEN.

4. when you see the mixture thickens a po' e cresce tirate fuori i cupcake dal forno e aggiungete in ognuno di essi un cucchiaio scarso di nutella al centro e poi un altro cucchiaio di composto dei cupcake che vi era avanzato sopra

5. rinfornare il tutto per altri 8-10 minuti controllare bene appena vedete che sono dorati spegnete e decorate a piacimento.

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io li ho decorati con semplice panna spray e poi spolverati con cacao a voi lascio la fantasia ne decoro :) ho pensato a questa ricetta per quelle persone che non amano molto i dolci con il burro :) e ho preso spunto da una ricetta di mia mamma per un dolce alla frutta.
Trovo che sia molto semplice e veloce anche perche' non si pesa nessun ingrediente but it is adjusted with the cup:)

Let me know if you liked them.

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Pollo al limone con contorno di patate e cipolle


Difficulty 'on ♥ ♥ ♥ ♥ ♥ ♥ ♥

Ingredients: 1 whole chicken

(I used a frozen everything already' very clean)

2 lemons 2 onions 3 potatoes
blondes
mixed spices (rosemary, sage, pepper, bay leaves, marjoram, basil) oil and salt

----------------------------- -----------------------------

Procedure:

1. put all the herbs in a bowl and mix together
2. put the mix of odors and put a hand inside the chicken facendo cura di condirlo bene bene ovunque
3. tagliare a fettine i1 limone tutte le cipolle e le patate
4. mettere all'interno del pollo un po' d'olio qualche fettine di limone 1 foglia d'alloro se salare.
5. mettere sul fondo della pirofila un po' d'olio e adagiare le patate e le cipolle salate
6. mettere il pollo nella pirofila sopra le patate e le cipolle poi spruzzarlo del mix di spezie rimasto
7. spremere un limone sopra il pollo e mettere alcune fettine sopra
8. infornare a 200°C per 1 ora e mezza avendo cura di girarlo di tanto in tanto e irrorarlo con il sughetto sul fondo della pirofila.
9. sfornare il pollo e tagliarlo
10. lasciate ancora le patate nel fono e ultimate la cottura
11. una volta che le patate sono ben cotte metterle sul piatto da portata e tenerle ben calde
12. mettere il pollo tagliato con un ulteriore spruzzata di limone nel forno per farlo dorare ben bene e ultimare la cottura.
13. mettere i pezzi di pollo sopra le patate servire e gustate :)
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Ringrazio la miticissima Cricri' per questa ricetta :D che due sabati fa' ci ha fatto questa delizia per cena e ci siamo letteralmente leccati i baffi!!!

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Braciole sicule



Difficolta' ♥♥♥ su ♥ ♥ ♥ ♥ ♥
Ingredienti x 4 spiedini:

8 fettine di carpaccio Veal

Galbanino 4 slices (if you have not even use the slices)

1 large red tomato



100 g breadcrumbs 50 g grated pecorino

50 grams of grated parmesan

oil salt pepper

four long wooden skewers
------------------------------------------ ----

Procedure:

1. take two trays and put in a lot of olive, and the other the bread crumbs with the Parmesan, pecorino, salt and pepper.

2. cut with scissors from the kitchen, the slices of carpaccio in two parts.

3. cut into small cubes and the Galbanino that the tomato.

4. take the first square of meat and pass the first oil and then into the breadcrumbs we previously with other tasty ingredients.

5. put up a bit of a handle cube of meat Gabanini and diced tomato.

6. gently close the mini roll of flesh, taking care to close all sides so 'in cooking will prevent the leakage of the cheese (close it like a gift packet).

7. infilzatelo on a skewer and repeat this process for all other squares of meat left.

8. cooking is the most classic 'is good on the grill, over high heat, but they are very well in the pan on the gas in the oven or if you prefer the choice is yours. Since the meat is quite thin so it cooks quickly Keep an eye on.

9. serve hot accompanied by a mixed salad as a side dish.

------------------------------------------------ --------------------

Do not be afraid if I put as difficulty '3 little hearts, are simple and fast just like me who is inexperienced, will find' a Home difficulty 'to close the roll:)
It' s a Sicilian recipe, given my Sicilian origins could not fail to bring those who are my traditions on my blog.
please everyone young and old!
Enjoy and let me know if you liked:)

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Bavette con pachino e pinoli


Difficulty 'on ♥ ♥ ♥ ♥ ♥ ♥
Ingredients for two people: 200 grams of pasta

type bavette

cherry tomatoes (to taste, I always abound I like well-seasoned pasta) 1 medium onion




4 basil leaves

25 grams of pine nuts shelled

oil, salt and pepper to taste
----------------------------- ------------------------------
PREPARATION:

1. Boil water with salt on gas
2. finely chop the onion and brown slightly
3. Add the tomatoes have been washed and cut into 4 parts
4. salt a pinch of tomatoes, aggiungere il pepe e i pinoli
5. lasciare il condimento cuocere a fiamma viva per un minuto e poi spegnere.
6. versare la pasta nell'acqua portata ad ebollizione.
7. una volta che la pasta è cotta scolarla e poi farla saltare in padella con il sugo
precedentemente fatto, aggiungere quindi il basilico, e lasciarla a fuoco vivo per
circa due minuti :)
8. servire calda!
---------------------------------------------------------------

Semplice veloce e buonissima :D
ideale per chi va di fretta ma non vuole rinunciare a un pasto con i fiocchi!!!

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Biscotti al caffè


Difficolta' ♥ su ♥ ♥ ♥ ♥ ♥
Ingredients:


250 grams of flour 100 g sugar 100 g butter


2 eggs 2 cups of good strong coffee
1 teaspoon baking powder
------------ -----------------------------------------
PROCEEDINGS

1. Preheat oven to 180 degrees.
2. Melt the butter in the pan.
3. pour all ingredients in a bowl and finally the melted butter, and
mix everything until dough is fairly thick but soft.
4. pour the mixture into a syringe for sweets.
5. put the wax paper on a slab.
6. have fun with the syringe to make the letters of the alphabet or even the whims
your imagination, the only thing left between a biscuit and the other because of
space 'to increase the volume a bit' in the kitchen because of yeast, for which
if you do then you stick too close.
7. cook on medium shelf of the oven at 200 degrees for about 20 minutes (check
always cooking each oven is different, when you see that the edge is golden and touching
have a consistency duretta are then cooked.

------ -------------------------------------------------- -----------
cookies are more 'simple and fast that I ever imagined and goodness of a' unique, ideal for breakfast coffee and milk in the pucca 'but even solo they are good: )

A THANK YOU TO MY FRIEND SILVANO, which not only gave me the recipe but with his immense patience ME PURE BUT I made them follow step by step, the legendary SILVY: D HOW we would do WITHOUT YOU !!!!!! !!!!!

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addresses for the Rome Marathon March 20, 2010 First group

Roberto,Alberto , Maurizio e Mario con il probabile inserimento, al gruppetto, di Aquillar e di Cristina.
Seguirà un dettagliato programma di lavoro che , se siete consapevoli, vi permetterà di affrontare prima della mezza di Ostia e della Roma maratona anche quella di Pisa.
A Mario di organizzare un incontro  per parlare anche di queste date.

Fermo restante le indicazioni fornite a ciascun'atleta ,circa le proprie frequenze , il personale innesto e i consueti ritmi da sostenere per i relativi mezzi di allenamento, Per Antonio, Alberto, Roberto, Mario, Edward (with Mauritius already .......) here is the way to go together, while Christine will work on its own and apart!

Monday: aerobic endurance .

Endurance 130/150max at frequencies equal to 4'50 "the km.circa

1. Nov. 1 15km.
2. 2008 ............... .. 16km.
3. 15 ................. 17km.
4. 22 ................. 18km.
5. 29 ................. 16km.
6. December 6 17km.
7. 13 ................. 15km.

Nb, do some gym work, specific to the race

Tuesday: Interval training.

1. November 2 12x400m
2. 09 ................. 16 ................. 13x400m
3. 15x400m
4. 23 ................. 30 ................. 14x400m
5. 15x400m
6. December 7 12x400m
7. 14 ................. 10x400m

nb if we were to see the stadium we could combine circuit training exercises.

Wednesday: hilly ride for 15/18 miles. da140 to 160 max heart rate

1. novembre16km 03.
2. 10 ................ 18km.
3. 17 ................ 20km.
4. 24 ................ 18km.
5. December 1 20km.
6. 08 ................ 18km.
7. 15 ................ 10km.

Thursday: Aerobic power and always just below the threshold (170 fccirca).

1. November 4 8x1000m
2. 6x2000m
3. 11 ................. 18 ............... .. ................. 25 5x3000m
4. 3x5000m
5. 02 dicembre10x1000m
6. 09 ............... 5x2000m
7. 16 ................ 4x1000m

Nb, can be combined to heat a dozen extensions to 50m in height. (Part of the pedestrian bridge).

Friday: the average pace of 4'10 "4'00 .." preceded by 30 'at slow pace +

1. 05novembre 8km.
2. 12 ................ 9km.
3. 19 .............. 10km.
4. ............... 26 9 km.
5. 03dicembre10km.
6. 10 .............. 11km.
7. 17 ............... 4km.

Saturday or Sunday or long road race in 5'00 / 5'15 "the miles.

1. November 6 26km.
2. ............. 13 ... 28km.
3. 20 ................. 32km.
4. 27 ................. 35km. December 4
5. 25km.
6. 11 ................. 20km.
7. 18 .................. 6km.

NBVi advice to return for repeat testing between 15 days and that is from November 15.
After this date and after due verification test followed another custom program for each of you!
Alea acta est
Enzo

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, winterizing.

FIRST GROUP: endurance + Fitness

BEGINNERS, CHILDREN, STUDENTS AND CADETS), with loads and natural frequencies of 140/170 for enhancing endurance.

TRAINING Oct / Nov / Dec / GENNA 2010-2011

               PREPARAZIONE INVERNALE 

(

Lunedì :  per ciascun settimana così :

• 4km. +

A1)5x10ripetizioni Mezzo squatt.  (utilizzare uno sgabello, la cui altezza raggiunge l'angolo 90° al ginocchio, sfiorandolo leggermente, e pesi da carico naturale .  +

A2)4x5ripetizioni Squatt jump anche sui gradoni dello stadio    

A3) 3x20di elastic springing on his feet against nature.

• 5km.

+ A3) 3x25di elastic springing on his feet against natural ..

B1) 6x Gait with folded divaricata, 8 / 10 steps forward bending and extension with quick leg up off the ground without.

B2) 4-5 means-bending jumps from 4 to 10 repetitions.

• 6km.

+ B3) a3 idem gym

A + A1) 8x15diMezzo squat. (Use a stool, the height of which reaches 90 ° knee angle, light touch, and cargo weight naturally.).

+ A2) 4 x 8 squat jump of even the steps of the stadium

• 7km.

A3 +) 4x 30 feet of elastic springing against nature.

+ B1) 8x Gait with folded divaricata, 8 / 10 steps forward as backward and rapid leg extension without upward off the ground.

+ B2) 4-5 means-bending jumps from 4 to 10 repetitions.

• 4km. +

A1) 5x10ripetizioni Means squat. (Use a stool, the height of which reaches 90 ° knee angle, light touch, and cargo weight naturally. +

A2)4x5ripetizioni Squatt jump anche sui gradoni dello stadio    

A3)3x20di Molleggio elastico sui piedi a carico naturale.

• 5km.+

A3) 3x25di Molleggio elastico sui piedi a carico naturale..

B1)6x Andatura con piegata divaricata ,8/10 passi in avanti con piegamento ed estensione rapida gamba verso l'alto senza staccarsi da terra.

B2) 4-5 mezzi piegamenti-balzi da 4 a 10 ripetizioni.

• 6km.+

B3) idem a3 palestra A+

A1)8x15diMezzo squatt.  (utilizzare uno sgabello, la cui altezza raggiunge l'angolo 90° al ginocchio, sfiorandolo slightly, and cargo weight naturally.).

+ A2) 4 x 8 squat jump even on the steps of the stadium

• 7km.

A3 +) 4x 30 of elastic springing on his feet against nature. +

B1) 8x Gait with folded divaricata, 8 / 10 steps forward bending and extension with quick leg up off the ground without.

+ B2) 4-5 means-bending jumps from 4 to 10 repetitions.

Tuesday:

FIRST GROUP:

• initial goal for the acquisition combined with strength training for running

1. circuit training as well: 10 'heating stretchinch + + es. muscle length 20 "/ 30" follows on the lawn extension with return to the station of departure for a total soupplesse 10 / 16 stations.
2. 2x1000m rec.6 '/ 100m one year term 8'ogni 30 "alternated with 100m. In extension and / or gait technique (note the time average).
3. 2x1000m cs, will shorten the sessions of the years 15" / 20 "and enhances the strength of the connections of stroke (average duration of note).

• According to the interim target for muscle strength to strength with aerobic power and then:

1. 1x2000m 200m each year to a 30 "+ 1x500m free.
2. 400m.300m.200m.100m +100 m.200m.300m.400m .. alternating with 20" / 30 "es.

• Third ultimate goal transformation to aerobic power.

1. 2x1000m. rec. 6 '/ 8' every 400m. es.durata 1 30 "
2. 2 'es. Musc. alternating 2.3volte1000m.: Run 4 years of 30 "each (duration 2 'after 1000m.
3. 1'di break 2' es. cs1 'pause after 500m or 1000m. for a total of 3000m.

• henceforth only aerobic power: x distance from 200m to 500m short to 3km.9km., averages for total 1000m.2000m 7km.10km. Far from 3000m to 6000m. for a total 10km.15km.

FIRST GROUP:

Wednesday: Write down the time path every time.

1. Alcione - Cemetery - rex - park
2. Alcione - S. Donato - rex-park
3. Alcione - Cemetery - rex - park
4. Alcione - S. Donato - rex-park
5. Alcione - Cemetery - rex - Park
6. Alcione - S. Donato - rex-park
7. Alcione - Cemetery - rex - park
8. Alcione - S. Donato - rex-park
9. Alcione - Cemetery - rex - park
10. Alcione - S. Donato - rex park-
11. Alcione - Cemetery - rex - park
12. Alcione - S. Donato - rex-park
13. Alcione - Cemetery - rex - park
14. Alcione - S. Donato - rex-park
15. Alcione - Cemetery - rex - park
16. Alcione - S. Donato - rex-park

Thursday: 30 'jog + stretch + rose 7 / 8% for distances accessible pedestrian bridge and elsewhere for those above.

FIRST GROUP:

1. 12x100m
2. 8x200m.
3. 12x150m.
4. 8x300m.
5. 6x500m.
6. 5x600m.
7. 3x (100m.veloce +100 +100 m.medio m.veloce .... for 1000m.)
8. 2x(200m.veloce+200m.medio+200m.veloce...per  1600m.)
9. 2x(300m.veloce+300m.medio+300m.veloce...per  2000m.)
10. 5x600m.
11. 4x1000m.
12. 2x(2000m.+1000m.+500m.)
13. 5x600m.
14. 4x1000m.
15. 2x(2000m.+1000m.+500m.)
16. 3x1000m.

Venerdì: Resistenza aerobica a ritmo di soglia aerobica individuale( con inizio insieme per qualche chilometro) .

n.b.  occorre un cardiofrequenzimetro che dovrà servire  per better control of their own rhythms.

FIRST GROUP:

1. 6km.
2. 7km.
3. 8km.
4. 7km.
5. 8km.
6. 9km.
7. 8km.
8. 9km.
9. 10km.
10. 9km.
11. 10km.
12. 11km.
13. 10km.
14. 11km.
15. 12km.
16. 11km.

FIRST GROUP

Saturday / Sunday: after 40 'with extensions and heating stetching:

Middle, steady aerobic 2mml pulsatory between the thresholds. and anaerobic 4mml.

A scelta occorre testare il proprio medio, scegliendo distanze che vanno da :

• 1000m. per i velocisti prolungati e cioè per coloro che sceglieranno ,per predisposizione genetica, di affrontare distanze che vannno tra i 400m.ed i 1500./2000m./3000m./5000m.2000siepi.
• 5000m. per chi sceglie distanze oltre i 5000m.
• 8km./12km. per chi sceglie distanze di corse su strada fino alla mezza maratona.
• 15km ed oltre per chi dovrà affrontare una maratona in futuro.

Ecco il quadro dei test:

1. A)Test Terenzil per le soglie aerobiche ed anaerobiche da effettuare annotando tempi e velocità sostenute in 400m.percorsi at frequencies that are distributed as follows:

• 400m.a 140 beats
• 400m.a 145 .........
• 400m.a 150 ........
• 400m.a 155 ........
• 400m.a 160 ........
• 400m.a 165 ........
• 400m.a 170 ........
• 400m.a 175 .......
• 400m.a 180 .......
• 400m.a a.secondo 185 ...... and the calculation that arises from the difference between 220 - age, for example, an athlete who is 20 years old has its own threshold level of 220-20, ie 200 fccirca with some differences from those individuals more or less bradycardia etc. ....!
• 400m.a 190 ......
• 400m.a 195 ......
• 400m.a 200 ......

1. B) Test the speed: 2x 40

• touch media skip time (..............)
• 2x 40 .......... .. kicking ..............(..............)
• 6x 60m ........... ..........................(..............)

1. C) Elasticity:

• n.3 standing triple media measurement five times (.............)
• No. 3 ................. ............(.............)
• n.3 tenfold ................. ..............(.............)
• leaps 3x50m (..........) time and number of steps ( ...........).
• leaps 3x100m .........(.........).........................( ...........).

1. D)Capacità lattacida.

• 6x300m.    

1. E)Resistenza velocità 3x1000m media (..........).

Per quando riguarda la tecnica di corsa vedete attentamente alcuni filmati.

Per quanto riguarda i lavori di palestra osservate attentamente quelli fatti da un vostro amico modello.

I Have Lost My Logitech Usb Remote Receiver

Ciambelline salate



Difficulty 'on ♥ ♥ ♥ ♥ ♥ ♥
Ingredients: 1 pound of bacon

1 pound of sliced \u200b\u200bham slices
1 tablespoon baking the pizza
half cup oil 'oil (or sunflower)

3 ounces of flour 3 tablespoons grated Parmesan cheese
3 tablespoons of grated pecorino
--------------------- ---------------------------

proceedings:

1. cut sausage into small pieces
2. turn the oven
3. put all ingredients in a bowl and mix everything
4. when the mixture is nice to make dense coils of dough with your hands and create small donuts that will be supported in all alone on top of the pizza baking paper.
5. bake for 10 minutes at 200 ° C when you see that become brown from the oven and enjoy.

EDIT. on the advice of some of the readers also add milk and water to adjust the mixture and make it more 'dough.
------------------------------------------------- ----------------
NB. carry the advice of those who tried to belittling and has found it difficult nell'impastare, allora consiglio di allungare con un po' d'acqua e latte ho sentito che qualcuna ha allungato pure con il latte quindi proverei...io di solito aggiungo un po' piu' d'olio...vedete voi come vi trovate.
--------------------------------------------------------------------
una ricetta semplice e veloce per i vostri aperitivi con amici e per un ricco antipasto :)

si ringrazia la mia mamma per la ricetta super BUONA :*** :)

come sempre fatemi sapere se provate a farle ciao ciao e buon lavoro!!!

Pokémon Battle Revolution Rom Wii

Maurice and his Marathon of Pisa December 19, 2010

Caro Maurizio, con poco tempo non si possono fare miracoli ma conto sulla tua saggezza e sull'interpretazione che saprai dare a questo elaborato.
Teniamo conto del risultato ottenuto dal test  e seguiamo attentamente questa tabella :
Lunedì : resistenza aerobica.
Resistenza aerobica a frequenze di 130/150max pari a 4'50" il km.circa

1. 01 novembre 15km.
2. 08.................16km.
3. 15.................17km.
4. 22.................18km.
5. 29.................16km.
6. 06 dicembre  17km.
7. 13 ................. 15km.

Tuesday: 400m speed endurance to 1'20 / 1'30 "with recoveries of 1'30"

1. 12x400m
2. 2 November 2009 ................ .13 x400m
3. 16 ................. 23 ................. 15x400m
4. 14x400m
5. 30 ... .............. 15x400m
6. December 7 12x400m
7. ................. 14 10x400m

Wednesday: hilly ride to 15/18 km. da140 to 160 max heart rate

1. novembre16km 03.
2. 10 ................ 18km.
3. 17 ................ 20km.
4. 24 ................ 18km.
5. December 1st 20km.
6. 08 ................ 18km.
7. 15 ................ 10km.

Thursday: Aerobic power is hanging below the 170 fc

1. November 4 8x1000m
2. 6x2000m
3. 11 ................. 18 .... 25 ................. ............. 5x3000m
4. 3x5000m
5. dicembre10x1000m
6. 02 09 ....... ........ ................ 16 5x2000m
7. 4x1000m

Friday: the average pace of 4'10 "4'00 .." preceded by 30 'a slow pace + 10x50m.salite latosud footbridge

1. 05novembre 8km.
2. 12 ................ 9km.
3. 19 .............. 10km.
4. 26...............9 km.
5. 03dicembre10km.
6. 10..............11km.
7. 17...............4km.

Sabato o domenica : lunghissimo oppure gara podistica a 5'00/5'15"il km.

1. 06 novembre 26km.
2. 13 ................28km.
3. 20.................32km.
4. 27.................35km.
5. 04 dicembre  25km.
6. 11.................20km.
7. 18..................6km.

Ti consiglio di ritornare per la ripetizione del test fra 15 giorni e cioè dal 15 di novembre.

How To Solve Electric Box 2 Level 26

Test result for the calculation of aerobic and anaerobic threshold

Il giorno 28 ottobre del 2010, presso lo stadio adriatico di Pescara, all'atleta Roberto Di Properzio è stato effettuato il seguente rilievo secondo il test terenzil:
Dopo il consueto riscaldamento  questi sono i risultati:

1. a 140 battiti i 400m in 2'36"pari a 6'32"il km.
2. a 145 battiti i 400m in 2'25"pari a 6'02"il km.
3. a 150 battiti i 400m in 2'11"pari a 5'27"il km.
4. a 155 battiti i 400m in 2'01"pari a 5'02"il km.
5. a 160 battiti i 400m in 1'53"pari a 4'42"il km.
6. a 165 battiti i 400m in 1'46"pari a 4'25"il km.
7. a 170 battiti i 400m in 1'39"pari a 4'07"il km.
8. a 175 battiti i 400m in 1'38"pari a 4'05"il km.
9. to 178 beats the 400m in 1'32 ", amounting to 3'50" the miles.

therefore can be placed in the aerobic threshold pace running aerobic equal to 5'27 "the miles.
The rate of anaerobic threshold, however, is 4'00" the miles. fc attributable to 175/79 (from the calculation of 220-41età)
Pending a program alleging athlete with work commitments and family have these various rhythms to adapt to their attitudes at the time.

• Endurance (type long) over 25km. up to 35km. at the rate of 6'00 km.circa
• Endurance (type long) from 10 to 20 km. at a rate of 5'00 "the miles.
• about Endurance ( tipo medio) da 5km. a 8 km. al ritmo di 4'30" il km.
• Potenza aerobica  lungo tipo 3x5000m.; 5x3000m. ;6x2000m. al ritmo di 4'20"/4'15"/4'10"rec.2'30"
• Potenza aerobica medio tipo 5x2000m. ; 8x1000m. al ritmo di 4'10"/4'00/3'50"rec.2'00"
• Potenza aerobica corto tipo 6x1000m. ; 10x800m.; 12x600m. al ritmo di 3'40"/3'30'/3'20"rec.2'00"
• Resistenza alla velocità tipo 15x400m al ritmo di 1'30"e più forte nel finale delle prove rec. 1'30"
• Resistenza velocità tipo 18x300m /20x200m. 25x100m. 70/80% max, recuperi 2'00".

Seguirà un programma mirato e dettagliato previa disponibilità with tests to verify the status of a progressive fashion every 15 days, 20 days.
I hope the above will be your guide and you come mostly clear and easy to understand.
Hail, Enzo

Day Of Period Discharge Mucus

terenzil Test for Antonio, Alberto and Maurizio

On October 25, 2010, at the level of the Adriatic, Antonio Di Marzio, MAURIZIO ALBERTO Sciancalepore Marsico and are tested terenzil obtaining the following relief for the heart calculation of their anaerobic threshold.

Therefore, these are the respective results that reflect their current state of the form:

• Antonio percorre a 140 battiti i 400m. in 1' 56" al ritmo di 4'56" il km.
• Maurizio................................................(non rilevato)
• Alberto...................................................in 2'11" al ritmo di 5'27" il km.

• Antonio..................145................400m in 1'50"..................4'35" il km.
• Maurizio................................................in 2'01"..................5'02" il km.   
• Alberto..................................................in 2'05"..................5'10" il km.

• Antonio..................150..............400m in 1'48"...................4'30" il km.
• Maurizio...............................................in 1'55"...................4'47" il km.
• Alberto.................................................in 2'02"...................5'05" il km.

• Antonio.................155..............400m in 1'46"...................4'25"il km.
• Maurizio..............................................in 1'50"...................4'35"il km.
• Alberto................................................in 1'56"...................4'50"il km.

• Antonio ................ 160 .............. 400m in 1'43 "................... 4'12 "il km.
• Maurizio ....................................... ..... in "................... 1'44 4'15 "il km.
• Alberto ....................................... ....... in "................... 1'55 4'47 "il km.

• Antonio ................ 165 ............. 400m in 1'37 "......... ......... 4'02 "il km.
• Maurizio ....................................... .... in ".................. 1'38 4'05 "il km.
• Alberto ....................................... ...... in ".................. 1'50 4'35 "il km.

• Antonio ............... 170 ............. 400m in 1'34 " .................. 3'55 "il km.
• Maurizio ....................................... ... in "................... 1'35 3'57 "il km.
• Alberto .......................................... .. in "................... 1'48 4'38 "il km.

• Antonio .............. 175 ............. 400m in 1'33 ". ................. 3'52 "il km.
• Maurizio ....................................... .. in "................... 1'33 3'52 "il km.
• Alberto ....................................... .... in "................... 1'42 4'20 "il km.

• Antonio..............180............400m in 1'24"..................3'30"il km.
• Maurizio (non raggiunto)
• Alberto   (......................).

Questi sono i ritmi da adottare nelle varie sedute di allenamento che, mi riprometto, farò ad persona m:

The endurance of 15 to 20km per Antonio will be covered at a rate of 4'50 "to 4'30" at the end.

...................................... Mauritius ............................ ..................... ................. from 5'00 "to 4'40 "...............

...................................... Alberto ............................ ..................... ................... from 5'20 "to 5'00 "..............

Il medio (di poco sotto la soglia anaerobica.... Antonio............................da 4'30" a 4'00"...............

.....................................................................................Maurizio...........................da 4'35"a 4'00"...............

.....................................................................................Alberto..............................da 4'45"a 4'152..............

Aerobic power: repeated for a total 6/15km. 10/15 km races for runners.

Antonio: r ipet (rec.prove 2 '/ 3') x 3km, 4km, 5km from 3'55 " / 3'50 ". x 1km, 2km, from 3'30 "/ 3'45".

...... Mauritius:. ..................................... Repeated ......................... from 4'00 "/ 4'30". ............. x .. to 3'45 "/ 4'00"

Alberto ...... :................ .................................................. ............... from 4'20 "/ 4'40" .............., from 4'00 "4'25".

Dear Antonio sends to copy and paste into their Facebook or email the above results and reminds them that if they want to have a custom program should repeat the test every 15 /, 20 days and must train with athletes of the same form for more progress.

I must say the dates of marathons and half marathons!

I wish you good use of my advice

Enzo

Exploring The Inside Of A Viginia

Test to test various

On October 26, at the stadium Adriatic Cristina is the first major manual control of heart rate along the ring of 400m.di track for about 4 km. , After heating to 15 'or so. From the findings
manuals, as the provisional figures, are:

1. to 140 from 400 in 2'48 "7'00 equal to the km.
2. to 145 from 400 in 2'42 "....... 6'50 ... the km.
3. to 150 from 400 in 2'36 6'30 ".......... "the miles.
4. to 155 from 400 in 2'30 6'15 ".......... "the miles.
5. to 160 from 400 in 2'24 6'00 ".......... "the miles.
6. to 165 from 400 in 2'06 5'15 ".......... "the miles.
7. to 170 from 400 in 2'00 5'00 ".......... "the miles.
8. to 180 from 400 in 1'44 4'15 ".......... "the miles.

The check will be in date to be determined with the use of heart rate.
Therefore, the next training program provides temporary 4 / 5 weekly sessions divided as follows:

Monday, aerobic endurance (long):

• 10km. at 6'45 "the miles. Whereas reliable the findings above.
• 12km ....................
• 14km ....................
• 11km to 6'15 "the km. After checking with the improvement of the anaerobic threshold test terenzil.
• 15km 13km .................... .. ................. ................... 12km
• after ........ .................................................. ......................................
• 14km ......... ..........

Tuesday, interval training (repeated tests for the heart muscle)

• 6 x 400m.
• 7 x 400m.
• 8 x 400m.
• 9 x 400m.
• 7 x 400m.
• 8 x 400m.
• 9 x 400m.
• 10x400m.

Wednesday, medium (near threshold) before any work begins heating for 15 '/ 20' and stretkinch.

• 5 km. to 6'15 "as a possible rate of momentary reference.
• 6 km. ......
• to 7 km. ...... a.
• 6 km. to 6'00" p.ver .
• 7 km ....................
• 8 km ....................
• 9 km ...................

Thursday or Friday, go up (footbridge): 15 'heating and without stopping THET up and down the pedestrian bridge for the following times:

• 4 times 5 times
• 6 volte
• 5 volte 
• 6 volte
• 7 volte
• 6 volte
• 7 volte
• 8 volte

Sabato o domenica
E' possibile concordare alcune gare podistiche.

Broken Capillaries Around Lips

Mario Ricci

Presso lo stadio adriatico alle 14,30 a mario è stato rilevato il seguente test anaerobico ed aerobico:

1. a 140 f.c. 400m. in 1'42"38 che corrisponde a 4'15"il km.
2. a 145 .....400m. in  1'40"00 .........................a 4'10"il km.
3. a 150......400m. in  1'37"00..........................a 4'02"il km.
4. a 155......400m. in  1'34"74..........................a 3'55 "the miles.
5. to 160 ...... 400m. In 1'30" 82 ....................... ... at 3'45 "the miles.
6. to 165 ...... 400m. in 1'29" 00 ................... ....... at 3'42 "the miles.
7. to 170 ...... 400m. in 1'27" 70 ........... ............... at 3'37 "the miles.
8. to 175 ...... 400m. in 1'24" 12 ....... ................... at 3'30 "the miles.

The survey shows a marked improvement in the stretch between the aerobic and anaerobic threshold.

Southern Perlo Rice Recipe

Cosce di pollo alla mediterranea


Difficolta' ♥ su ♥ ♥ ♥ ♥ ♥
Ingredienti x 2 persone :

4 chicken thighs;

half yellow pepper, red pepper half

;

1 red onion (medium);

a handful of pitted black olives, cherry tomatoes

8;

two cloves of garlic;

two sprigs of rosemary salt

;

oil to taste;

a handful of minced green pepper, half a cup of coffee

'white wine.

------------------------------------------------ ---

preparation:

1. Cut the garlic into small pieces and make pockets, helping with the knife, the chicken thighs in order to enter the small piece of garlic and a sprig di rosmarino;

2. tagliare a dadini la cipolla, i peperoni e disporli sul soletto da forno;

3. aggiungete le olive i pomodori e le cosce;

4. salare quindi aggiungete l'olio e spolverate con un po' di pepe verde macinato;

5. infornare a 200° per 40 minuti;

6. di tanto in tanto girare il pollo e irrorare con un po' di vino bianco.

7. servire caldo :) e buon appetito

---------------------------------------------------------------------------

Io non le ho mai potute mangiare perche' sono allergica ai peperoni ma mio marito le adora :D e me le chiede sempre e poi fanno un profumino uhmmmmmm fatemi sapere se anche a voi son piaciute.

Spanish Mexican Dishware

Risotto Autunnale


Difficulty 'on ♥ ♥ ♥ ♥ ♥ ♥ ♥

Ingredients for 2 people:

- 1 medium slice of pumpkin;
- 200 grams of peas;
- 1 cup of rice;
- 1 packet of saffron;
- 1 onion
- a knob of butter;
- a nut for the stock (I use the granular);
- salt
-
olive oil to taste - 1 cup of white wine.
------------------------------------------------- --------
PROCEEDINGS

1. finely chop the onion and the pumpkin into small cubes.

2. Sauté onion and barely golden embed peas.

3. few minutes before the peas are cooked incorporate pumpkin into cubes and season with salt
a bit '.

4. prepared hot water with the nut.

5. in a pot of rice (more than 'Altino) Fry onion and add
now also the raw rice (CAREFUL NOT TO BURN OR ATTACH
then turn through) and sprinkle a little' white wine, flame
media.

6. when you see that the rice and onion are gilding cover everything with a bit
'stock and continue to turn it around.

7. just pour the broth to dry peas and squash in the pot with the rice,
butter, zafferano e irrorare il risotto con altro brodo.

8. ricordatevi sempre di tenere la fiamma media e di girare il risotto in
continuazione per evitare che si attacchi se il brodo si asciuga e il riso
non è ancora cotto continuare a bagnarlo con il brodo poco alla volta fino a che
il riso non raggiunga la cottura.

9. servire caldo :) e gustare.

-----------------------------------------------------------------------------------

E' la prima volta che lo faccio :D una ricetta cosi' nata su due piedi dato che ho sempre in congelatore dei dadini di zucca( grazie a mio zio che ogni anno mi regala una zucca immensa fresca fresca dal suo orticello) mi sono divertita to try this recipe soon ... with meatballs pumpkin: D and let me know how you came, I must say that it is GOOD ^. ^

Harry Potter Audio Book Stephen Fry

10/21/2010 Preparation for winter 2010/2011

                                                   Monday

;

SECOND GROUP: endurance + Fitness

and B (JUNIOR, PROMISES, SENIORS)

A) with weights, exercises seamlessly half squat type, 80% -150% as body weight loads.

B) with weights, exercises with an ex-squat-jump type to 20kg.fino 50% body weight to strengthen and frequencies of 120 / 150 for aerobic endurance.

• First week:
• 7km. Gym + A1 + A2 + A3 with alternating periods of rapid discharge, elasticity, technique and strength for each of the repetitions with the final progression +5 km.

A1)5x10ripetizioni Mezzo squatt.  (utilizzare uno sgabello, la cui altezza raggiunge l'angolo 90° al ginocchio, sfiorandolo leggermente, e pesi da carico naturale .  +

A2)4x5ripetizioni Squatt jump anche sui gradoni dello stadio  o sul posto.  +

A3)3x20di Molleggio elastico sui piedi a carico naturale.

• Seconda settimana
• 8km.+Palestra A3+B1+B2 con scarico + 5km con progressione finale

A3) 3x25di Molleggio elastico sui piedi against nature.

B1) 6x Gait with folded divaricata, 8 / 10 steps forward bending and extension with quick leg up off the ground without.

B2) 4-5 means-bending jumps from 4 to 10 repetitions.

• Third week
• 9km. Palestra + B2 + A1 + A2 + 5km exhaust with final progression.

B3) a3 idem gym A +

A1) 8x15diMezzo squat. (Use a stool, the height of which reaches 90 ° knee angle, light touch, and cargo weight naturally..) +

A2) 4x 8 of jump squats on the steps of the stadium also

• Fourth week
• 10km. Palestra + A3 + B1 + B2 + 5km exhaust with final progression

A3) 4x 30 of the elastic yield feet of natural load.

+ B1) 8x Gait with folded divaricata, 8 / 10 steps forward bending and extension with quick leg up off the ground without.

+ B2) 4 -5 means-bending jumps from 4 to 10 repetitions.

• Quinta settimana
•  8km. +Palestra A1+A2+A3

A1)5x10ripetizioni Mezzo squatt.  (utilizzare uno sgabello, la cui altezza raggiunge l'angolo 90° al ginocchio, sfiorandolo leggermente, e pesi da carico naturale .  +

A2)4x5ripetizioni Squatt jump anche sui gradoni dello stadio

A3)3x20di Molleggio elastico sui piedi a carico naturale.

• Sesta settimana
• 9km.+Palestra A3+B1+B2 con scarico + 5km con progressione finale

A3) 3x25di Molleggio elastico sui piedi a carico naturale.

B1)6x Andatura con piegata divaricata ,8/10 passi in avanti con piegamento ed estensione rapida gamba verso l'alto senza staccarsi da terra.

B2) 4-5 mezzi piegamenti-balzi da 4 a 10 ripetizioni.

• Settima settimana
• 10km.+Palestra B3+A1+A2 con scarico + 5km con progressione finale.

B3) idem a3 palestra A+

A1)8x15diMezzo squatt.  (utilizzare uno sgabello, la cui altezza raggiunge l'angolo 90° al ginocchio, sfiorandolo leggermente, e pesi da carico naturale.).+

A2) 4 x 8 squat jump even on the steps of the stadium

• Eighth
• 8km weeks. Gymnasium + A3 + B1 + B2 + 5km exhaust with final progression .

A3) 4x 30 of elastic springing on his feet against nature.

+ B1) 8x Gait with folded divaricata, 8 / 10 steps forward bending and extension with quick leg up without detaching ground.

+

B2) 4-5 means bending-jumps from 4 to 10 repetitions.

n.b. per pesi si possono utilizzare cinture zavorrate , il peso del compagno sulle spalle e caviglieri per lo scarico .

Martedì

SECONDO GRUPPO: 40' di Resistenza aerobica +circuit training + massimale su distanza da 200m a1000m.

Obiettivo iniziale per l'acquisizione potenziamento muscolare abbinato alla corsa.

• Prima settimana
• es. muscolare length 20 "/ 30" extension follows on the lawn with a return to the departure station in soupplesse for a total of 10 / 16 stations.

• Second week
• 2x2000m rec.6 '/ 100m one year term 8'ogni 30 "alternated with 100m. In extension and / or gait technique (note the time average).

• Third week
• 2x2000m cs, you shorten the sessions of the years 15 "/ 20" and enhances the strength of the connections of stroke (average duration of note).

According to the interim target muscle strength to strength with aerobic power and then:

• Quarta settimana
• 1x3000m ogni 200m un esercizio di 30"+ 1x1000m liberi.

• Quinta settimana
• 400m.300m.200m.100m +100m.200m.300m.400m..alternati a 20"/30"di es.

Terzo obiettivo finale trasformazione verso la potenza aerobica.

• Sesta settimana
• 2x2000m. rec. 6'/8' ogni 400m. 1 es.durata 30"

• Settima settimana
• 2' di es. musc. alternati a 4.6 volte2000m.: eseguire 4 esercizi di 30" ciascuno (durata 2' subito dopo 2000m.)

• Ottava settimana
• 1'di pausa 2' di es. c.s.1' di pausa subito dopo 1000m o 2000m. per un totale di 6000m.8000m.

da qui in poi solo potenza aerobica : x distanze, brevi da 200m ai 500m fino a 3km.9km., medie da1000m.2000m per totali 7km.10km.,lunghe da 3000m a 6000m. per totali 10km.15km.

Mercoledì

SECONDO GRUPPO:

mercoledì: Collinare

• Prima settimana
• Km.15

• Seconda settimana
• Km.18

• Terza settimana
• Km.20

• Quarta settimana
• Km.15

• Quinta settimana
• Km.18

• Sesta settimana
• Km.20

• Settima settimana
• Km.15

• Ottava settimana
• km.18

Thursday

SECOND GROUP: 40 'jog + rose 7 / 8% gradient

• First week
• 16x100m.
• Second week
• 12x200m.
• Third week
• 15x150m.
• Fourth week
• 10x300m.
• Fifth week
• 10x500m.
• sixth week
• 8x600m.
• S ettima weeks
• 5x (100m.veloce +100 +100 m.medio m.veloce .... for 1000m.)
• Eighth week
• 4x (200m.veloce +200 m. Average +200 m.veloce ... to 1600m.)

to establish and share other developments listed below:

1. 3x (300m.veloce +300 +300 m.medio m.veloce for ... 2000m.)
2. 8x600m.
3. 6x1000m.
4. 3x (2000m. +1000 m +500 m)
5. 9x600m.
6. 6x1000m.
7. 3x(2000m.+1000m.+500m.)
8. 8x1000m.

Venerdì

SECONDO GRUPPO: Resistenza aerobica a ritmo di soglia aerobica individuale( con inizio insieme per qualche chilometro) con aumento del 50% se trattasi di maratoneta.

n.b.  occorre un cardiofrequenzimetro che dovrà servire  per un migliore controllo dei propri ritmi.

• Prima settimana
• 10km.
• Second week
• 11km.
• Third week
• 12km.
• Fourth week
• 11km.
• Fifth week
• 12km.
• sixth week
• 13km.
• Seventh week
• 12km.
• Eighth week
• 13km.

to establish and to share further developments listed below:

1. 14km.
2. 13km.
3. 14km.
4. 15km.
5. 14km.
6. 15km.
7. 16km.
8. 15km.

Here is the picture of the test:

1. A) Test Terenzil for aerobic and anaerobic thresholds to be made by noting the times and high speeds in 400m.percorsi at frequencies that are distributed as follows:

• 400m. to 140 beats
• 400m.a 145 .........
• 400m.a 150 ........
• 400m.a 155 ........
• 400m.a 160 ........
• 400m.a 165 ........
• 400m.a 170 ........
• 400m.a 175 .......
• 400m.a 180 .......
• 400m.a 185 ...... and a.secondo the calculation that arises from the difference between 220 - age, for example, an athlete who is 20 years old has its own threshold level of 220-20, ie 200 fccirca with some differences from those individuals more or less bradycardia etc. ....!
• 400m.a 190 ......
• 400m.a 195 ......
• 400m.a 200 ......

1. B) Test the speed: 2x 40

• touch media skip time (..............)
• 2x 40 .......... .. kicking ..............(..............)
• 6x 60m ........... ..........................(..............)

1. C) Elasticity:

• n.3 standing triple media measurement five times (.............)
• No. 3 .................... .........(.............)
• n.3 tenfold .................... ...........(.............)
• leaps 3x50m (..........) time and number of steps (... ........).
• leaps 3x100m .........(.........).........................( ...........).

1. D) Ability to lactic acid.

• 6x300m.

1. E) resistance average speed 3x1000m (..........).

With regard to the running technique closely you see some movies.

As regards the work in the gym look carefully those made by a friend model.