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
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