Columbus Ohio Glory Hole Party

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