tag:blogger.com,1999:blog-65370740537221371472024-02-19T09:47:00.918+01:0011k endurance teamAnonymoushttp://www.blogger.com/profile/16447450641135802162noreply@blogger.comBlogger122125tag:blogger.com,1999:blog-6537074053722137147.post-84172752111911845322015-04-05T23:02:00.000+02:002015-04-05T23:02:04.878+02:00Week#20 Un Guerriero della Luce fà sempre qualcosa al di fuori del comune<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe width="320" height="266" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/8eXqAWjJ_dE/0.jpg" src="http://www.youtube.com/embed/8eXqAWjJ_dE?feature=player_embedded" frameborder="0" allowfullscreen></iframe></div>
<br />
<br />
<br />
Sessione A<br />
<br />
10km in Corsa Lenta<br />
<br />
10x100m in allungo con 15'' recupero<br />
<br />
Sessione B<br />
<br />
3km in Corsa Lenta+<br />
<br />
4x1000m con 2' recupero RITMO MARATONA<br />
<br />
Sessione C<br />
<br />
6 km in corsa lenta+<br />
<br />
10x200m allunghi con 100m in souplesse di recupero attivo<br />
<br />
Sessione D<br />
<br />
IL TUO GIORNO<br />
<div>
<br /></div>
<div>
<a href="https://it.rotterdam.info/data/offer/offerid1079/large/ABN-AMRO-Marathon-Rotterdam-131841253153.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="265" src="https://it.rotterdam.info/data/offer/offerid1079/large/ABN-AMRO-Marathon-Rotterdam-131841253153.jpg" width="400" /></a></div>
Anonymoushttp://www.blogger.com/profile/16447450641135802162noreply@blogger.com0tag:blogger.com,1999:blog-6537074053722137147.post-83925327556936051612015-03-29T22:28:00.001+02:002015-03-29T22:28:12.364+02:00Week19#Immaginaria Perfezione<b style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13.1999998092651px; line-height: 18.4799995422363px;">Sessione A</b><br style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13.1999998092651px; line-height: 18.4799995422363px;" /><br style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13.1999998092651px; line-height: 18.4799995422363px;" /><span style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13.1999998092651px; line-height: 18.4799995422363px;">8 km in Corsa Lenta</span><br style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13.1999998092651px; line-height: 18.4799995422363px;" /><span style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13.1999998092651px; line-height: 18.4799995422363px;">3' streching</span><br style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13.1999998092651px; line-height: 18.4799995422363px;" /><br style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13.1999998092651px; line-height: 18.4799995422363px;" /><span style="color: #666666; font-family: Trebuchet MS, Trebuchet, Verdana, sans-serif;"><span style="background-color: white; font-size: 13.1999998092651px; line-height: 18.4799995422363px;">15x200m in allungo con 30'' recupero fermo</span></span><br style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13.1999998092651px; line-height: 18.4799995422363px;" /><br style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13.1999998092651px; line-height: 18.4799995422363px;" /><b style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13.1999998092651px; line-height: 18.4799995422363px;">Sessione B</b><br style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13.1999998092651px; line-height: 18.4799995422363px;" /><br style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13.1999998092651px; line-height: 18.4799995422363px;" /><span style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13.1999998092651px; line-height: 18.4799995422363px;">2x4000m (10'' più veloci del Ritmo Maratona) con 1000m recupero in corsa lenta</span><br />
<br style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13.1999998092651px; line-height: 18.4799995422363px;" /><b style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13.1999998092651px; line-height: 18.4799995422363px;">Sessione C</b><br style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13.1999998092651px; line-height: 18.4799995422363px;" /><br style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13.1999998092651px; line-height: 18.4799995422363px;" /><span style="color: #666666; font-family: Trebuchet MS, Trebuchet, Verdana, sans-serif;"><span style="background-color: white; font-size: 13.1999998092651px; line-height: 18.4799995422363px;">10 km in Corsa Lenta</span></span><br style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13.1999998092651px; line-height: 18.4799995422363px;" /><br style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13.1999998092651px; line-height: 18.4799995422363px;" /><b style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13.1999998092651px; line-height: 18.4799995422363px;">Sessione D</b><br style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13.1999998092651px; line-height: 18.4799995422363px;" /><br style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13.1999998092651px; line-height: 18.4799995422363px;" /><span style="color: #666666; font-family: Trebuchet MS, Trebuchet, Verdana, sans-serif;"><span style="background-color: white; font-size: 13.1999998092651px; line-height: 18.4799995422363px;">10 km in corsa lenta+4 km Ritmo Maratona</span></span><br />
<span style="color: #666666; font-family: Trebuchet MS, Trebuchet, Verdana, sans-serif;"><span style="background-color: white; font-size: 13.1999998092651px; line-height: 18.4799995422363px;"><br /></span></span>
<img src="http://www.theactivetimes.com/sites/default/files/meb_keflezighi_flickr_ccho.jpg" />Anonymoushttp://www.blogger.com/profile/16447450641135802162noreply@blogger.com0tag:blogger.com,1999:blog-6537074053722137147.post-52312741975551034922015-03-22T17:34:00.001+01:002015-03-22T17:34:53.763+01:00Week18# Soul&Spirit<b>Sessione A</b><br />
<br />
8 km in Corsa Lenta<br />
3' streching<br />
<br />
8x100m in allungo<br />
+<br />
8x150m in allungo<br />
<br />
Il recupero tra gli allunghi và effettuato in corsa lenta<br />
<br />
<b>Sessione B</b><br />
<br />
15 Km Medio (Ritmo Mezza)<br />
<br />
<b>Sessione C</b><br />
<br />
3 km in Corsa Lenta+<br />
<br />
1x3000m (Ritmo Miguel)<br />
+<br />
1x4000m (Ritmo Mezza)<br />
<br />
<b>Sessione D</b><br />
<br />
28 km di corsa di cui:<br />
<br />
10 km in Corsa Lenta+<br />
18 Km Ritmo Maratona<br />
<br />
<img alt="Instagram media by heres_to_2nd_chances - #persist #purpose #obstacles #myjourney #persevere #perfectlyImperfect #fit #fitfam #fitness #weightloss #bodybuilding #BMI #RNY #support #transformation #endurance #motivation #meetGoals #eathealthy #cleaneating #success #girlswholift #nevergiveup #betterthanaverage #beSelfish #noexcuses #NoPity" src="https://scontent.cdninstagram.com/hphotos-xaf1/t51.2885-15/e15/10932516_583297958481429_1090992600_n.jpg" /><br />
<br />
<br />Anonymoushttp://www.blogger.com/profile/16447450641135802162noreply@blogger.com0tag:blogger.com,1999:blog-6537074053722137147.post-64650576217795510142015-03-15T18:35:00.001+01:002015-03-15T18:35:36.553+01:00Week 17# Tutto è UnoSessione A<br />
<br />
10km Corsa Lenta<br />
<br />
15x100m in allungo con 50" recupero in corsa lenta<br />
<br />
Sessione B<br />
<br />
3km in Corsa Lenta<br />
<br />
16x200m Sprint in Salita/ritorno in corsa lenta<br />
<br />
2km corsa lenta<br />
<br />
Sessione C<br />
<br />
3km Corsa Lenta<br />
<br />
6x50m in Allungo<br />
<br />
2x2000m Ritmo Miguel con 1000m di recupero in CL<br />
2' recupero<br />
1x3000m ritmo Mezza<br />
<br />
2km in CL<br />
<br />
Sessione D<br />
<br />
36 km di cui:<br />
<br />
16 km in Corsa Lunga Svelta<br />
20km Ritmo Maratona<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.candeli.com/blog/maratona.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://www.candeli.com/blog/maratona.jpg" height="404" width="640" /></a></div>
<br />Renato Baccarihttp://www.blogger.com/profile/17253068031795819553noreply@blogger.com0tag:blogger.com,1999:blog-6537074053722137147.post-66977992654681349072015-03-08T22:38:00.001+01:002015-03-08T22:38:22.276+01:00Week16# Fondi il tuo Essere con la Tua EsistenzaSessione A<br />
<br />
<br />
10 km in Corsa Lenta<br />
<br />
10x100m Allunghi con 30" recupero<br />
<br />
<br />
Sessione B Sprint Scale<br />
<br />
3km Corsa Lenta<br />
<br />
20x50" Sprint Salita sulle Scale con recupero camminando in discesa a passo svelto<br />
<br />
2km corsa lenta<br />
<br />
Sessione C<br />
<br />
14km di cui:<br />
<br />
8km Ritmo Mezza<br />
6km Ritmo Maratona<br />
<br />
Sessione D<br />
<br />
28km di cui:<br />
<br />
2km di attivazione<br />
26 km a Ritmo Maratona<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://yourlivingbody.com/wp-content/uploads/2015/01/running-up-stairs.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://yourlivingbody.com/wp-content/uploads/2015/01/running-up-stairs.jpg" height="213" width="320" /></a></div>
<br />Renato Baccarihttp://www.blogger.com/profile/17253068031795819553noreply@blogger.com0tag:blogger.com,1999:blog-6537074053722137147.post-37725011468621200672015-03-01T21:05:00.004+01:002015-03-01T21:05:49.881+01:00Week 15# Ogni giorno è un viaggioSessione 1<br />
<br />
8km di Corsa lenta<br />
10x100 m in allungo<br />
<br />
Mobilità e Streching: 10' totali<br />
<br />
Sessione 2: Test<br />
<br />
Da effettuare in pista o su percorso regolare<br />
<br />
2km corsa lenta+<br />
<br />
6x50m allunghi 20" recupero<br />
<br />
3000m da effettuare nel minor tempo possibile<br />
<br />
5' decompressione lombare con posture<br />
<br />
Sessione 3<br />
<br />
Potenziamento Specifico ( ti dó il programma in settimana) Circa 30'<br />
+<br />
<br />
2km corsa lenta+<br />
<br />
6km in corsa media<br />
<br />
D: 3' 50/55"<br />
E: 4' 30/35"<br />
<br />
Sessione 4<br />
<br />
32 km di cui:<br />
<br />
14 km di corsa lenta+<br />
18 km ritmo Maratona<br />
<br />
D: 4'40"+4'10/12"<br />
E: 5''30"+5' ( Eugenio fammi sapere come ti trovi con questi ritmi)<br />
<br />
Buona settimana!!!<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.jetfuelstudios.co.za/wp-content/uploads/2013/07/398ef0f6-0aa3-4468-8731-9e0d60e4a033.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://www.jetfuelstudios.co.za/wp-content/uploads/2013/07/398ef0f6-0aa3-4468-8731-9e0d60e4a033.jpg" height="265" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
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<br />Renato Baccarihttp://www.blogger.com/profile/17253068031795819553noreply@blogger.com1tag:blogger.com,1999:blog-6537074053722137147.post-10584100862233904192015-02-22T19:31:00.000+01:002015-02-22T19:36:00.549+01:00Week 14# L'addestramento non finisce maiSessione A<br />
<br />
8km in Corsa Lenta<br />
3' Stretching<br />
<br />
15x80m di corsa in allungo con velocità al 70% della massima sulla distanza<br />
<br />
Sessione B-Progressivo<br />
<br />
15 km di cui:<br />
<br />
6km+5km+4km di cui:<br />
<br />
Velocità:<br />
<br />
D: 4'20"+4'10"+3'55"/4'<br />
E: 4'50"+4'40"+4'30"<br />
<br />
Sessione C-Rigenerazione<br />
<br />
10km in Corsa Lenta+10x100m in allungo<br />
<br />
Sessione D<br />
<br />
Roma Ostia o 24 km corsa lunga svelta su saliscendi<br />
<br />
<img src="webkit-fake-url://87FCE71E-3840-4273-B139-81FC85C9A776/imagejpeg" /><br />
<br />
<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.high-toned.fr/wp-content/gallery/brand-campaign_1/004-nike-gyakusou-jun-takahashi-fall-winter-2011.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://www.high-toned.fr/wp-content/gallery/brand-campaign_1/004-nike-gyakusou-jun-takahashi-fall-winter-2011.jpg" height="184" width="320" /></a></div>
<br />Anonymoushttp://www.blogger.com/profile/16447450641135802162noreply@blogger.com0tag:blogger.com,1999:blog-6537074053722137147.post-18114351234813721502015-02-15T19:41:00.003+01:002015-02-15T19:41:54.106+01:00Week#13 Ritmo ContinuoSessione A<br />
<br />
10km in Corsa Lenta<br />
<br />
10' Streching<br />
<br />
Sessione B-Sprint Salita<br />
<br />
3km in Corsa Lenta+<br />
4x10m skipping ginocchia alte<br />
4x10m corsa calciata dietro<br />
<br />
6x100m in allungo al 70% della velocità massima con 20" recupero<br />
<br />
20x100m sprint salita con ritorno 50m in camminata più 50m in corsa lenta<br />
<br />
D: 20"/22"<br />
E: 24"/28"<br />
<br />
Pendenza: 20%<br />
<br />
La frequenza cardiaca alla ripartenza deve essere di circa 120 bpm<br />
<br />
2km in corsa lenta defaticamento<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.lollylegs.com/images/KenyaRunners2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://www.lollylegs.com/images/KenyaRunners2.jpg" height="440" width="640" /></a></div>
<br />
<br />
<br />
Sessione C-Pista<br />
<br />
3km in corsa lenta+<br />
<br />
6x50m in allungo al 70% della velocità massima<br />
<br />
5x1200m recupero 3'<br />
<br />
D: 3'35"/1000m<br />
E: 4'10"/1000m<br />
<br />
Sessione D<br />
<br />
30 km in CL con gli ultimi 20' a Ritmo Maratona<br />
<br />
D: 4'45"/4'40"+ RM 4'07"/4'12"<br />
E:<br />
<br />
<br />Renato Baccarihttp://www.blogger.com/profile/17253068031795819553noreply@blogger.com0tag:blogger.com,1999:blog-6537074053722137147.post-91717838294246485752015-02-02T21:32:00.002+01:002015-02-02T21:32:59.502+01:00Week 11# L'opportunità và cercata<h3 class="post-title entry-title" itemprop="name" style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, sans-serif; font-size: 30px; font-stretch: normal; font-weight: normal; margin: 0.75em 0px 0px; position: relative;">
<b style="font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 15px; line-height: 1.4;">Sessione A</b></h3>
<div class="post-body entry-content" id="post-body-2107360033305797769" itemprop="articleBody" style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 1.4; position: relative; width: 546px;">
<div>
10 km in Corsa Lenta</div>
<div class="post-body entry-content" id="post-body-3080181335341937622" itemprop="articleBody" style="font-size: 14px; line-height: 1.4; position: relative; width: 546px;">
<div style="line-height: 18.4799995422363px;">
<br /></div>
<div style="line-height: 18.4799995422363px;">
<br /></div>
<div class="post-body entry-content" itemprop="articleBody" style="font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
Streching e decompressione lombare</div>
<div class="post-body entry-content" itemprop="articleBody" style="font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
<br /></div>
<div class="post-body entry-content" itemprop="articleBody" style="font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
</div>
<div class="post-body entry-content" itemprop="articleBody" style="font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
<b>Sessione B-Pista/Strada</b></div>
<div class="post-body entry-content" itemprop="articleBody" style="font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
<b><br /></b></div>
<div class="post-body entry-content" itemprop="articleBody" style="font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
<div style="line-height: 18.4799995422363px;">
<div style="line-height: 18.4799995422363px;">
2km in Corsa Lenta+</div>
<div style="line-height: 18.4799995422363px;">
2' streching+</div>
<div style="line-height: 18.4799995422363px;">
<br /></div>
<div style="line-height: 18.4799995422363px;">
5x50/60m in allungo con 20'' recupero</div>
<div style="line-height: 18.4799995422363px;">
<br /></div>
<div style="line-height: 18.4799995422363px;">
8x800m con 400m recupero in corsa lenta (Stesso tempo per eseguire gli 800m)</div>
<div style="line-height: 18.4799995422363px;">
<br /></div>
<div style="line-height: 18.4799995422363px;">
D: 2'55/2'52</div>
<div style="line-height: 18.4799995422363px;">
E: 3'20''/3'25''</div>
<div style="line-height: 18.4799995422363px;">
<br /></div>
<div style="line-height: 18.4799995422363px;">
<b style="line-height: 21px;">Sessione C-Pista/Strada</b></div>
</div>
</div>
<div class="post-body entry-content" itemprop="articleBody" style="font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
<div>
<b><br /></b></div>
<div>
<div style="line-height: 18.4799995422363px;">
2km in Corsa Lenta+</div>
<div style="line-height: 18.4799995422363px;">
2' streching</div>
</div>
<div style="line-height: 18.4799995422363px;">
<br /></div>
<div style="line-height: 18.4799995422363px;">
4x1500m con 2'30'' recupero </div>
<div style="line-height: 18.4799995422363px;">
<br /></div>
<div style="line-height: 18.4799995422363px;">
D: Passaggio al 1000 3'35''</div>
<div style="line-height: 18.4799995422363px;">
E: Passaggio al 1000 4'10''</div>
<div style="line-height: 18.4799995422363px;">
<br /></div>
<div style="line-height: 18.4799995422363px;">
<span style="line-height: 18.4799995422363px;"><b><i>Sessione D-Recupero Attivo</i></b></span></div>
<div style="line-height: 18.4799995422363px;">
<span style="line-height: 18.4799995422363px;"><br /></span></div>
<div style="line-height: 18.4799995422363px;">
<span style="line-height: 18.4799995422363px;">30'/40' nuoto (regime continuo con fc costante inferiore o uguale al massimo 140 bpm)</span></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<b>Sessione E-Medio</b></div>
<div>
<b><br /></b></div>
<div>
15 Km </div>
<div>
<br /></div>
<div>
D: 3'55</div>
<div>
E: 4'35''</div>
<div>
<br /></div>
<div>
<img height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiA3gbwgaNwMfBQ4QSLluDFuW5ao4Jgqw-QlbthPiQF4QYA8XL3ybomebhzrjdL4sRgxIpT_PlsBR401EO57gZIfrq4BNYOTdhJXGm4HgOBg1vWDHbTVXydyaIKxIg5LQYzWL51Tw9jCXnU/s400/Watson+Lake+Run+dec+2011+018.jpg" width="400" /></div>
</div>
</div>
</div>
Anonymoushttp://www.blogger.com/profile/16447450641135802162noreply@blogger.com0tag:blogger.com,1999:blog-6537074053722137147.post-45853663623415628842015-01-27T16:39:00.000+01:002015-01-27T16:42:06.257+01:00Week10# Trovare la porta d'ingresso<h3 class="post-title entry-title" itemprop="name" style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, sans-serif; font-size: 30px; font-stretch: normal; font-weight: normal; margin: 0.75em 0px 0px; position: relative;">
<b style="font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 15px; line-height: 1.4;">Sessione A</b></h3>
<div class="post-body entry-content" id="post-body-2107360033305797769" itemprop="articleBody" style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 1.4; position: relative; width: 546px;">
<div>
10 km in Corsa Lenta</div>
<div class="post-body entry-content" id="post-body-3080181335341937622" itemprop="articleBody" style="font-size: 14px; line-height: 1.4; position: relative; width: 546px;">
<div style="line-height: 18.4799995422363px;">
<br /></div>
<div style="line-height: 18.4799995422363px;">
<br /></div>
<div class="post-body entry-content" itemprop="articleBody" style="font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
Streching e decompressione lombare</div>
<div class="post-body entry-content" itemprop="articleBody" style="font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
<br /></div>
<div class="post-body entry-content" itemprop="articleBody" style="font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
</div>
<div class="post-body entry-content" itemprop="articleBody" style="font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
<b>Sessione B-Sprint Salita</b></div>
<div class="post-body entry-content" itemprop="articleBody" style="font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
<b><br /></b></div>
<div class="post-body entry-content" itemprop="articleBody" style="font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
<div style="line-height: 18.4799995422363px;">
<div style="line-height: 18.4799995422363px;">
2km in Corsa Lenta+</div>
<div style="line-height: 18.4799995422363px;">
2' streching+</div>
<div style="line-height: 18.4799995422363px;">
<br /></div>
<div style="line-height: 18.4799995422363px;">
5x50/60m in allungo con 20'' recupero</div>
<div style="line-height: 18.4799995422363px;">
<br /></div>
<div style="line-height: 18.4799995422363px;">
20x200m con ritorno alla partenza in corsa lenta</div>
<div style="line-height: 18.4799995422363px;">
<br /></div>
<div style="line-height: 18.4799995422363px;">
D: 45''/47''</div>
<div style="line-height: 18.4799995422363px;">
E: 52''/56''</div>
<div style="line-height: 18.4799995422363px;">
<br /></div>
</div>
</div>
<div class="post-body entry-content" itemprop="articleBody" style="font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
<div>
<b>Sessione C-Ripetute Brevi su Pista</b></div>
<div>
<b><br /></b></div>
<div>
<div style="line-height: 18.4799995422363px;">
2km in Corsa Lenta+</div>
<div style="line-height: 18.4799995422363px;">
2' streching+10x500m con 1' 30'' recupero</div>
</div>
<div style="line-height: 18.4799995422363px;">
<br /></div>
<div style="line-height: 18.4799995422363px;">
<div style="line-height: 18.4799995422363px;">
D: 1'45''/1'48''</div>
<div style="line-height: 18.4799995422363px;">
E: 2'03''/2'05''</div>
</div>
<div style="line-height: 18.4799995422363px;">
<span style="line-height: 18.4799995422363px;"><br /></span></div>
<div style="line-height: 18.4799995422363px;">
<span style="line-height: 18.4799995422363px;"><b><i>Sessione D-Recupero Attivo</i></b></span></div>
<div style="line-height: 18.4799995422363px;">
<span style="line-height: 18.4799995422363px;"><br /></span></div>
<div style="line-height: 18.4799995422363px;">
<span style="line-height: 18.4799995422363px;">30'/40' nuoto (regime continuo con fc costante inferiore o uguale al massimo 140 bpm)</span></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<b>Sessione E-Lungo Passo Aerobico</b></div>
<div>
<b><br /></b></div>
<div>
30 km in Corsa Lunga Svelta su sterrato</div>
<div>
<br /></div>
<div>
<img src="http://www.lacorsadimiguel.it/sito/wp-content/uploads/2013/01/JRL6993Mjrka.jpg" height="426" width="640" /></div>
</div>
</div>
</div>
Anonymoushttp://www.blogger.com/profile/16447450641135802162noreply@blogger.com0tag:blogger.com,1999:blog-6537074053722137147.post-79357428782837316432015-01-18T23:51:00.001+01:002015-01-18T23:51:40.605+01:00Week 9# Per Vivere Oggi devi dimenticare ieri<h3 class="post-title entry-title" itemprop="name" style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, sans-serif; font-size: 30px; font-stretch: normal; font-weight: normal; margin: 0.75em 0px 0px; position: relative;">
<b style="font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 15px; line-height: 1.4;">Sessione A</b></h3>
<div class="post-body entry-content" id="post-body-2107360033305797769" itemprop="articleBody" style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 1.4; position: relative; width: 546px;">
<div>
Prima di correre: 4x30'' <a href="http://instagram.com/p/wwXGyTxXzo/?modal=true" style="color: #888888; text-decoration: none;">http://instagram.com/p/wwXGyTxXzo/?modal=true</a></div>
<div>
con 30'' recupero </div>
<div class="post-body entry-content" id="post-body-3080181335341937622" itemprop="articleBody" style="font-size: 14px; line-height: 1.4; position: relative; width: 546px;">
<div class="post-body entry-content" id="post-body-3037779558659642448" itemprop="articleBody" style="font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
<div>
</div>
<b></b></div>
<div style="line-height: 18.4799995422363px;">
<br /></div>
<div style="line-height: 18.4799995422363px;">
10 Km in Corsa Lenta </div>
<div style="line-height: 18.4799995422363px;">
<br /></div>
<div style="line-height: 18.4799995422363px;">
D: 4'45''/km</div>
<div style="line-height: 18.4799995422363px;">
E: 5'30''/5'35''</div>
<div style="line-height: 18.4799995422363px;">
<br /></div>
<div style="line-height: 18.4799995422363px;">
<br /></div>
<div style="line-height: 18.4799995422363px;">
<br /></div>
<div class="post-body entry-content" itemprop="articleBody" style="font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
Streching e decompressione lombare</div>
<div class="post-body entry-content" itemprop="articleBody" style="font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
<br /></div>
<div class="post-body entry-content" itemprop="articleBody" style="font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
</div>
<div class="post-body entry-content" itemprop="articleBody" style="font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
<b>Sessione B-Sprint Salita</b></div>
<div class="post-body entry-content" itemprop="articleBody" style="font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
<b><br /></b></div>
<div class="post-body entry-content" itemprop="articleBody" style="font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
<div style="line-height: 18.4799995422363px;">
<div style="line-height: 18.4799995422363px;">
2km in Corsa Lenta+</div>
<div style="line-height: 18.4799995422363px;">
2' streching+</div>
<div style="line-height: 18.4799995422363px;">
<br /></div>
<div style="line-height: 18.4799995422363px;">
5x50/60m in allungo con 20'' recupero</div>
<div style="line-height: 18.4799995422363px;">
<br /></div>
<div style="line-height: 18.4799995422363px;">
12x200m con ritorno alla partenza in corsa lenta</div>
<div style="line-height: 18.4799995422363px;">
<br /></div>
<div style="line-height: 18.4799995422363px;">
D: 45''/47''</div>
<div style="line-height: 18.4799995422363px;">
E: 52''/56''</div>
<div style="line-height: 18.4799995422363px;">
<br /></div>
</div>
</div>
<div class="post-body entry-content" itemprop="articleBody" style="font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
<div>
<b>Sessione C-Ripetute Lunghe su Sterrato</b></div>
<div>
<b><br /></b></div>
<div>
<div style="line-height: 18.4799995422363px;">
2km in Corsa Lenta+</div>
<div style="line-height: 18.4799995422363px;">
2' streching+10x1000m con 2' recupero</div>
</div>
<div style="line-height: 18.4799995422363px;">
<br /></div>
<div style="line-height: 18.4799995422363px;">
Passo Aerobico:</div>
<div style="line-height: 18.4799995422363px;">
<br /></div>
<div style="line-height: 18.4799995422363px;">
D: 3'40''/km</div>
<div style="line-height: 18.4799995422363px;">
E: 4'30''(km</div>
<div style="line-height: 18.4799995422363px;">
<span style="line-height: 18.4799995422363px;"><br /></span></div>
<div style="line-height: 18.4799995422363px;">
<span style="line-height: 18.4799995422363px;"><b><i>Sessione D-Recupero Attivo</i></b></span></div>
<div style="line-height: 18.4799995422363px;">
<span style="line-height: 18.4799995422363px;"><br /></span></div>
<div style="line-height: 18.4799995422363px;">
<span style="line-height: 18.4799995422363px;">30'/40' nuoto (regime continuo con fc costante inferiore o uguale al massimo 140 bpm)</span></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<b>Sessione E-Corsa di Miguel o Test 10000m su strada</b></div>
<div>
<b><br /></b></div>
<div>
<b>Percorrere 10000m nel minor tempo possibile</b></div>
<div>
<b><br /></b></div>
<div>
<img src="http://www.kalenji-running.com/sites/kalenji/files/ima2_conseil_courir_pluie_0.jpg" /></div>
</div>
</div>
</div>
Anonymoushttp://www.blogger.com/profile/16447450641135802162noreply@blogger.com0tag:blogger.com,1999:blog-6537074053722137147.post-38063207288314786452015-01-11T21:32:00.001+01:002015-01-11T21:32:47.781+01:00<h3 class="post-title entry-title" itemprop="name" style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, sans-serif; font-size: 30px; font-stretch: normal; font-weight: normal; margin: 0.75em 0px 0px; position: relative;">
<a href="http://undicikappa.blogspot.it/2015/01/week7-la-profondita-dei-tuoi-perche.html" style="color: #888888; text-decoration: none;">Week8# </a>Sii Autentico ad ogni tuo passo</h3>
<div class="post-header" style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 11px; line-height: 1.6; margin: 0px 0px 1.5em;">
<div class="post-header-line-1">
</div>
</div>
<div class="post-body entry-content" id="post-body-2107360033305797769" itemprop="articleBody" style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 1.4; position: relative; width: 546px;">
<h3 class="post-title entry-title" itemprop="name" style="font-family: 'Trebuchet MS', Trebuchet, sans-serif; font-size: 30px; font-stretch: normal; font-weight: normal; line-height: normal; margin: 0.75em 0px 0px; position: relative;">
<b style="font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 15px; line-height: 1.4;">Sessione A</b></h3>
<div>
Prima di correre: 4x30'' <a href="http://instagram.com/p/wwXGyTxXzo/?modal=true">http://instagram.com/p/wwXGyTxXzo/?modal=true</a></div>
<div>
con 30'' recupero </div>
<div class="post-body entry-content" id="post-body-3080181335341937622" itemprop="articleBody" style="line-height: 1.4; position: relative; width: 546px;">
<div class="post-body entry-content" id="post-body-3037779558659642448" itemprop="articleBody" style="font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
<div>
</div>
<b></b></div>
<div style="line-height: 18.4799995422363px;">
<br /></div>
<div style="line-height: 18.4799995422363px;">
10 Km in Corsa Lenta </div>
<div style="line-height: 18.4799995422363px;">
<br /></div>
<div style="line-height: 18.4799995422363px;">
D: 4'45''/km</div>
<div style="line-height: 18.4799995422363px;">
E: 5'30''/5'35''</div>
<div style="line-height: 18.4799995422363px;">
<br /></div>
<div style="line-height: 18.4799995422363px;">
<br /></div>
<div style="line-height: 18.4799995422363px;">
<br /></div>
<div class="post-body entry-content" itemprop="articleBody" style="font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
Streching e decompressione lombare</div>
<div class="post-body entry-content" itemprop="articleBody" style="font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
<br /></div>
<div class="post-body entry-content" itemprop="articleBody" style="font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
</div>
<div class="post-body entry-content" itemprop="articleBody" style="font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
<b>Sessione B-Sprint Salita</b></div>
<div class="post-body entry-content" itemprop="articleBody" style="font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
<b><br /></b></div>
<div class="post-body entry-content" itemprop="articleBody" style="font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
<div style="line-height: 18.4799995422363px;">
<div style="line-height: 18.4799995422363px;">
2km in Corsa Lenta+</div>
<div style="line-height: 18.4799995422363px;">
2' streching+</div>
<div style="line-height: 18.4799995422363px;">
<br /></div>
<div style="line-height: 18.4799995422363px;">
5x50/60m in allungo con 20'' recupero</div>
<div style="line-height: 18.4799995422363px;">
<br /></div>
<div style="line-height: 18.4799995422363px;">
15x150m con ritorno alla partenza in corsa lenta</div>
<div style="line-height: 18.4799995422363px;">
<br /></div>
<div style="line-height: 18.4799995422363px;">
D: 23''/25''</div>
<div style="line-height: 18.4799995422363px;">
E: 32''/34''</div>
<div style="line-height: 18.4799995422363px;">
<br /></div>
</div>
</div>
<div class="post-body entry-content" itemprop="articleBody" style="font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
<div>
<b>Sessione C-Medio su Strada</b></div>
<div>
<b><br /></b></div>
<div>
15 km di cui:</div>
<div>
8km in corsa lenta</div>
<div>
7km in corsa media</div>
<div>
<br /></div>
<div>
<div style="line-height: 18.4799995422363px;">
D: CL 4'25''/4'30''+ CM 4'05''/4'00''</div>
<div style="line-height: 18.4799995422363px;">
E: <span style="line-height: 18.4799995422363px;">CL 5'20''+ CM 4'55''/4'50''</span></div>
</div>
<div style="line-height: 18.4799995422363px;">
<span style="line-height: 18.4799995422363px;"><br /></span></div>
<div style="line-height: 18.4799995422363px;">
<span style="line-height: 18.4799995422363px;"><b><i>Sessione D-Recupero Attivo</i></b></span></div>
<div style="line-height: 18.4799995422363px;">
<span style="line-height: 18.4799995422363px;"><br /></span></div>
<div style="line-height: 18.4799995422363px;">
<span style="line-height: 18.4799995422363px;">30'/40' nuoto (regime continuo con fc costante inferiore o uguale al massimo 140 bpm)</span></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<b>Sessione E-Corsa Lunga su Saliscendi (Sterrato)</b></div>
<div>
<br /></div>
</div>
<div class="post-body entry-content" itemprop="articleBody" style="font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
24 km Corsa Lunga Svelta</div>
<div class="post-body entry-content" itemprop="articleBody" style="font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
<br /></div>
<div class="post-body entry-content" itemprop="articleBody" style="font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
D:4'30'' (Annotare FC:___)</div>
<div class="post-body entry-content" itemprop="articleBody" style="font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
E:5'30''' (Annotare FC:___)</div>
<div class="post-body entry-content" itemprop="articleBody" style="font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
<br /></div>
<div class="post-body entry-content" itemprop="articleBody" style="font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
<img src="http://cdnnyrr.nyrr.org/sites/default/files/styles/rfl-testimonial-712x385/public/gallery/2013/Salazar_01_0.JPG?itok=JwLTqk-R" /></div>
<div class="post-body entry-content" itemprop="articleBody" style="font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
<br /></div>
</div>
</div>
Anonymoushttp://www.blogger.com/profile/16447450641135802162noreply@blogger.com0tag:blogger.com,1999:blog-6537074053722137147.post-21073600333057977692015-01-01T17:06:00.002+01:002015-01-01T17:07:12.344+01:00Week7# La profondità dei tuoi pensieri determina la profondità della tua vita<h3 class="post-title entry-title" itemprop="name" style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, sans-serif; font-size: 30px; font-stretch: normal; font-weight: normal; margin: 0.75em 0px 0px; position: relative;">
<b style="font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 15px; line-height: 1.4;">Sessione A</b></h3>
<div class="post-body entry-content" id="post-body-3080181335341937622" itemprop="articleBody" style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 1.4; position: relative; width: 546px;">
<div class="post-body entry-content" id="post-body-3037779558659642448" itemprop="articleBody" style="font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
<div>
</div>
<b></b></div>
<div style="line-height: 18.4799995422363px;">
10 Km in Corsa Lenta </div>
<div style="line-height: 18.4799995422363px;">
<br /></div>
<div style="line-height: 18.4799995422363px;">
D: 4'45''/km</div>
<div style="line-height: 18.4799995422363px;">
E: 5'30''/5'35''</div>
<div style="line-height: 18.4799995422363px;">
<br /></div>
<div style="line-height: 18.4799995422363px;">
Ogni 4' effettuare un allungo di 1' per poi tornare alla velocità di corsa lenta senza interruzione</div>
<div style="line-height: 18.4799995422363px;">
<br /></div>
<div class="post-body entry-content" itemprop="articleBody" style="font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
Streching e decompressione lombare</div>
<div class="post-body entry-content" itemprop="articleBody" style="font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
<br /></div>
<div class="post-body entry-content" itemprop="articleBody" style="font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
</div>
<div class="post-body entry-content" itemprop="articleBody" style="font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
<b>Sessione B-Medio in Pista</b></div>
<div class="post-body entry-content" itemprop="articleBody" style="font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
<b><br /></b></div>
<div class="post-body entry-content" itemprop="articleBody" style="font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
<div style="line-height: 18.4799995422363px;">
<div style="line-height: 18.4799995422363px;">
2km in Corsa Lenta+</div>
<div style="line-height: 18.4799995422363px;">
2' streching+</div>
<div style="line-height: 18.4799995422363px;">
<br /></div>
<div style="line-height: 18.4799995422363px;">
5x50/60m in allungo con 20'' recupero</div>
<div style="line-height: 18.4799995422363px;">
<br /></div>
<div style="line-height: 18.4799995422363px;">
7000m da correre a Ritmo di corsa Media:</div>
<div style="line-height: 18.4799995422363px;">
<br /></div>
<div style="line-height: 18.4799995422363px;">
D: 4'05''/Km</div>
<div style="line-height: 18.4799995422363px;">
E: 4'45''/Km</div>
<div style="line-height: 18.4799995422363px;">
<br /></div>
</div>
</div>
<div class="post-body entry-content" itemprop="articleBody" style="font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
<div>
<b>Sessione C-Pista</b></div>
<div>
<b><br /></b></div>
<div>
3km in Corsa Lenta+</div>
<div>
12x400m 60'' recupero</div>
<div>
<br /></div>
<div>
D:1'19''/1'21''</div>
<div>
E:1'35''/1'37''</div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<b>Sessione D-Lungo con Cardiofrequenzimetro</b></div>
<div>
<br /></div>
</div>
<div class="post-body entry-content" itemprop="articleBody" style="font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
28 km Corsa Lenta</div>
<div class="post-body entry-content" itemprop="articleBody" style="font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
<br /></div>
<div class="post-body entry-content" itemprop="articleBody" style="font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
D:4'35'' (Annotare FC:___)</div>
<div class="post-body entry-content" itemprop="articleBody" style="font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
E:5'30'' (Annotare FC:___)</div>
<div class="post-body entry-content" itemprop="articleBody" style="font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
<br /></div>
<div class="post-body entry-content" itemprop="articleBody" style="font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
<img src="http://blogs.runners.es/nutricion/files/2012/10/the_north_face_ultra_trail_.jpg" /></div>
</div>
Anonymoushttp://www.blogger.com/profile/16447450641135802162noreply@blogger.com0tag:blogger.com,1999:blog-6537074053722137147.post-30801813353419376222014-12-28T23:17:00.001+01:002014-12-28T23:17:50.504+01:00Week6# Cogli il lato spirituale di ogni cosa<div class="post-body entry-content" id="post-body-3037779558659642448" itemprop="articleBody" style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
<div>
<b>Sessione A</b></div>
<div>
<strong></strong> </div>
<b></b></div>
<div style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 18.4799995422363px;">
10 Km in Corsa Lenta </div>
<div style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 18.4799995422363px;">
<br /></div>
<div style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 18.4799995422363px;">
D: 4'45''/km</div>
<div style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 18.4799995422363px;">
E: 5'30''/5'35''</div>
<div style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 18.4799995422363px;">
<br /></div>
<div style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 18.4799995422363px;">
15x100m in allungo con recupero di 30'' ( Velocità: 70%)</div>
<div style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 18.4799995422363px;">
<br /></div>
<div class="post-body entry-content" itemprop="articleBody" style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
Streching e decompressione lombare</div>
<div class="post-body entry-content" itemprop="articleBody" style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
<br /></div>
<div class="post-body entry-content" itemprop="articleBody" style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
</div>
<div class="post-body entry-content" itemprop="articleBody" style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
<b>Sessione B-Progressivo o We Run Rome</b></div>
<div class="post-body entry-content" itemprop="articleBody" style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
<b><br /></b></div>
<div class="post-body entry-content" itemprop="articleBody" style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
<div style="line-height: 18.4799995422363px;">
<div style="line-height: 18.4799995422363px;">
8km di corsa con progressione di ritmo:</div>
<div style="line-height: 18.4799995422363px;">
2km CL</div>
<div style="line-height: 18.4799995422363px;">
3km Ritmo 1</div>
<div style="line-height: 18.4799995422363px;">
2Km Ritmo 2</div>
<div style="line-height: 18.4799995422363px;">
1km Ritmo 3</div>
<div style="line-height: 18.4799995422363px;">
<br /></div>
<div style="line-height: 18.4799995422363px;">
2km corsa lenta</div>
<div style="line-height: 18.4799995422363px;">
<br /></div>
<div style="line-height: 18.4799995422363px;">
Velocità:</div>
<div style="line-height: 18.4799995422363px;">
<br /></div>
<div style="line-height: 18.4799995422363px;">
D CL:4'45''/Rirmo 1:4'20'' Ritmo 2: 4'10'' Ritmo 3: 3'58''</div>
<div>
<span style="line-height: 18.4799995422363px;">E CL:5'30''/Rirmo 1:5'15'' Ritmo 2: 5'10'' Ritmo 3: 4'50''</span></div>
</div>
</div>
<div class="post-body entry-content" itemprop="articleBody" style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
<div>
<b>Sessione C-Pista</b></div>
<div>
<b><br /></b></div>
<div>
3km in Corsa Lenta+</div>
<div>
15x200m 50'' recupero</div>
<div>
<br /></div>
<div>
D:36''/37''</div>
<div>
E:45''/46''</div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<b>Sessione D-Lungo con Cardiofrequenzimetro</b></div>
<div>
<br /></div>
</div>
<div class="post-body entry-content" itemprop="articleBody" style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
25 km su Saliscendi (Sterrato)</div>
<div class="post-body entry-content" itemprop="articleBody" style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
<br /></div>
<div class="post-body entry-content" itemprop="articleBody" style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
D:4'35'' (Annotare FC:___)</div>
<div class="post-body entry-content" itemprop="articleBody" style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
E:5'30'' (Annotare FC:___)</div>
<div class="post-body entry-content" itemprop="articleBody" style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
<br /></div>
<div class="post-body entry-content" itemprop="articleBody" style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
<img src="http://dolomitesport.com/wp-content/uploads/2009/05/09spen0016e.jpg" /></div>
Anonymoushttp://www.blogger.com/profile/16447450641135802162noreply@blogger.com0tag:blogger.com,1999:blog-6537074053722137147.post-50064980549047376142014-12-18T17:16:00.001+01:002014-12-18T17:16:15.649+01:00Week5# Be Mentally Prepared. Today is your opportunity.<div class="post-body entry-content" id="post-body-3037779558659642448" itemprop="articleBody" style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; line-height: 1.4; position: relative; width: 546px;">
<div>
<b>Sessione A</b></div>
<div>
<strong></strong> </div>
<b></b></div>
<div style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; line-height: 18.4799995422363px;">
8 Km in Corsa Lenta </div>
<div style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; line-height: 18.4799995422363px;">
<br /></div>
<div style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; line-height: 18.4799995422363px;">
D: 4'45''/km</div>
<div style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; line-height: 18.4799995422363px;">
E: 5'30''/5'35''</div>
<div style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; line-height: 18.4799995422363px;">
<br /></div>
<div style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; line-height: 18.4799995422363px;">
6x200m in allungo con recupero di 30'' ( Velocità: 70%)</div>
<div style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; line-height: 18.4799995422363px;">
<br /></div>
<div class="post-body entry-content" itemprop="articleBody" style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; line-height: 1.4; position: relative; width: 546px;">
Streching e decompressione lombare</div>
<div class="post-body entry-content" itemprop="articleBody" style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; line-height: 1.4; position: relative; width: 546px;">
<br /></div>
<div class="post-body entry-content" itemprop="articleBody" style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; line-height: 1.4; position: relative; width: 546px;">
</div>
<div class="post-body entry-content" itemprop="articleBody" style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; line-height: 1.4; position: relative; width: 546px;">
<b>Sessione B-Sprint Salita-Pendenza 15/20%</b></div>
<div class="post-body entry-content" itemprop="articleBody" style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; line-height: 1.4; position: relative; width: 546px;">
<b><br /></b></div>
<div class="post-body entry-content" itemprop="articleBody" style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; line-height: 1.4; position: relative; width: 546px;">
<div style="line-height: 18.4799995422363px;">
<div style="line-height: 18.4799995422363px;">
3000m Corsa Lenta+</div>
<div style="line-height: 18.4799995422363px;">
<br /></div>
<div style="line-height: 18.4799995422363px;">
6x50m in Allungo con recupero di corsa lenta sulla stessa distanza</div>
<div style="line-height: 18.4799995422363px;">
<br /></div>
<div style="line-height: 18.4799995422363px;">
<br /></div>
<div style="line-height: 18.4799995422363px;">
10x60m sprint in salita con ritorno recuperando in camminata</div>
<div style="line-height: 18.4799995422363px;">
<br /></div>
<div style="line-height: 18.4799995422363px;">
2' rest</div>
<div style="line-height: 18.4799995422363px;">
<br /></div>
<div style="line-height: 18.4799995422363px;">
10x80m <span style="line-height: 18.4799995422363px;">sprint in salita con ritorno recuperando in camminata</span></div>
<div>
<span style="line-height: 18.4799995422363px;"><br /></span></div>
<div>
<span style="line-height: 18.4799995422363px;">3000m Corsa Lenta</span></div>
<div>
<span style="line-height: 18.4799995422363px;"><br /></span></div>
</div>
</div>
<div class="post-body entry-content" itemprop="articleBody" style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; line-height: 1.4; position: relative; width: 546px;">
<div>
<b>Sessione C</b></div>
<div>
<b><br /></b></div>
<div>
13km di cui:</div>
<div>
<br /></div>
<div>
8km in Corsa Lenta (D:4'45''/km-E: 5'50''/km)</div>
<div>
5Km in Corsa Media (D:4'25''/km-E: 5'20''/km)</div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<b>Sessione D-Lungo con Cardiofrequenzimetro</b></div>
<div>
<br /></div>
</div>
<div class="post-body entry-content" itemprop="articleBody" style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; line-height: 1.4; position: relative; width: 546px;">
20 km in Corsa Lenta (FC 150/157 bpm)</div>
<div class="post-body entry-content" itemprop="articleBody" style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; line-height: 1.4; position: relative; width: 546px;">
<br /></div>
<div class="post-body entry-content" itemprop="articleBody" style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; line-height: 1.4; position: relative; width: 546px;">
D: 4'45''/km</div>
<div class="post-body entry-content" itemprop="articleBody" style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; line-height: 1.4; position: relative; width: 546px;">
E: 5'50''/km</div>
<div class="post-body entry-content" itemprop="articleBody" style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; line-height: 1.4; position: relative; width: 546px;">
<br /></div>
<div class="post-body entry-content" itemprop="articleBody" style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; line-height: 1.4; position: relative; width: 546px;">
<img src="http://www.runblogrun.com/2014/08/15/Casey-MacNamaraFH-TrackTown14.JPg" /></div>
Anonymoushttp://www.blogger.com/profile/16447450641135802162noreply@blogger.com1tag:blogger.com,1999:blog-6537074053722137147.post-19969230956572156132014-12-14T22:45:00.002+01:002014-12-14T22:45:48.375+01:00Week4# Ne vale sempre la pena<div class="post-body entry-content" id="post-body-3037779558659642448" itemprop="articleBody" style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
<div>
<b><span style="font-size: xx-small;">Sessione A</span></b></div>
<div>
<span style="font-size: xx-small;"><strong></strong> </span></div>
<span style="font-size: xx-small;"><b></b></span></div>
<div style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; line-height: 18.4799995422363px;">
<span style="font-size: xx-small;">8 Km in Corsa Lenta a 4' 45''/km</span></div>
<div style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; line-height: 18.4799995422363px;">
<span style="font-size: xx-small;"><br /></span></div>
<div style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; line-height: 18.4799995422363px;">
<span style="font-size: xx-small;">8x100m in allungo con recupero di 30'' ( Velocità: 70%)</span></div>
<div style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 13px; line-height: 18.4799995422363px;">
<span style="font-size: xx-small;"><br /></span></div>
<div class="post-body entry-content" itemprop="articleBody" style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
<span style="font-size: xx-small;">Streching e decompressione lombare</span></div>
<div class="post-body entry-content" itemprop="articleBody" style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
<span style="font-size: xx-small;"><br /></span></div>
<div class="post-body entry-content" itemprop="articleBody" style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
</div>
<div class="post-body entry-content" itemprop="articleBody" style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
<b><span style="font-size: xx-small;">Sessione B-Pista</span></b></div>
<div class="post-body entry-content" itemprop="articleBody" style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
<b><span style="font-size: xx-small;"><br /></span></b></div>
<div class="post-body entry-content" itemprop="articleBody" style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; line-height: 1.4; position: relative; width: 546px;">
<div style="line-height: 18.4799995422363px;">
<div style="font-size: 15px; line-height: 18.4799995422363px;">
<span style="font-size: xx-small;">2000m Corsa Lenta+</span></div>
<div style="font-size: 15px; line-height: 18.4799995422363px;">
<span style="font-size: xx-small;">3x1' allungamento catena posteriore 1' rest</span></div>
<div style="font-size: 15px; line-height: 18.4799995422363px;">
<span style="font-size: xx-small;"><br /></span></div>
<div style="line-height: 18.4799995422363px;">
<span style="font-size: xx-small;">10x200m con recupero di 50'' (36''/37'')</span></div>
<div style="line-height: 18.4799995422363px;">
<span style="font-size: xx-small;"><br /></span></div>
<div style="font-size: 15px; line-height: 18.4799995422363px;">
<span style="font-size: xx-small;">10' allungamento e decompressione lombare</span></div>
</div>
</div>
<div class="post-body entry-content" itemprop="articleBody" style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
<div>
<span style="font-size: xx-small;"> </span></div>
<div>
<b><span style="font-size: xx-small;">Sessione C</span></b></div>
<div>
<b><span style="font-size: xx-small;"><br /></span></b></div>
<div>
<span style="font-size: xx-small;">15 Km a 4' 25''/km</span></div>
<div>
<span style="font-size: xx-small;"><br /></span></div>
<div>
<b><span style="font-size: xx-small;">Sessione D-Lungo con Cardiofrequenzimetro</span></b></div>
<div>
<span style="font-size: xx-small;"><br /></span></div>
</div>
<div class="post-body entry-content" itemprop="articleBody" style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
<span style="font-size: xx-small;">25 Km Corsa Lunga Svelta a 4'35''/Km</span></div>
<div class="post-body entry-content" itemprop="articleBody" style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
<span style="font-size: xx-small;"><br /></span></div>
<div class="post-body entry-content" itemprop="articleBody" style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 15px; line-height: 1.4; position: relative; width: 546px;">
<img src="http://london2012.nytimes.com/assets/participants/nytimes/1130462_action.jpg" /></div>
Anonymoushttp://www.blogger.com/profile/07547311358210181407noreply@blogger.com0tag:blogger.com,1999:blog-6537074053722137147.post-56772266664059784572014-12-08T14:36:00.001+01:002014-12-08T14:36:05.054+01:00Week3# Il coraggio é la paura tenuta un minuto più a lungo<div class="post-body entry-content" id="post-body-3037779558659642448" itemprop="articleBody" style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; line-height: 1.4; position: relative; width: 546px;">
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<b><span style="font-size: x-small;">Sessione A-Pista</span></b></div>
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<span style="font-size: x-small;"><strong></strong> </span></div>
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<span style="font-size: x-small;">Prima del Riscaldamento:</span></div>
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<span style="font-size: x-small;"><br /></span></div>
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<span style="font-size: x-small;">Rilevazione del peso corporeo</span></div>
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<span style="font-size: x-small;">Test di Mobilità Articolare</span></div>
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<span style="font-size: x-small;"><br /></span></div>
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<span style="font-size: x-small;">2000m Corsa Lenta+</span></div>
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<span style="font-size: x-small;">3x1' allungamento catena posteriore 1' rest</span></div>
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<span style="font-size: x-small;"><br /></span></div>
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<span style="font-size: x-small;"><b>Test "1": 2000m </b></span></div>
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<span style="font-size: x-small;"><br /></span></div>
<div style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; line-height: 18.4799995422363px;">
<span style="font-size: x-small;">Note: Dopo aver effettuato un adeguato riscaldamento si corrono i 2000m cercando di ottenere il miglior risultato cronometrico possibile.</span></div>
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<span style="font-size: x-small;">10' allungamento e decompressione lombare</span></div>
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<span style="font-size: x-small;"><br /></span></div>
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<span style="font-size: x-small;"><br /></span></div>
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</div>
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<b><span style="font-size: x-small;">Sessione B-Pista</span></b></div>
<div class="post-body entry-content" itemprop="articleBody" style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; line-height: 1.4; position: relative; width: 546px;">
<b><span style="font-size: x-small;"><br /></span></b></div>
<div class="post-body entry-content" itemprop="articleBody" style="background-color: white; color: #666666; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; line-height: 1.4; position: relative; width: 546px;">
<div style="line-height: 18.4799995422363px;">
<div style="line-height: 18.4799995422363px;">
<span style="font-size: x-small;">2000m Corsa Lenta+</span></div>
<div style="line-height: 18.4799995422363px;">
<span style="font-size: x-small;">3x1' allungamento catena posteriore 1' rest</span></div>
<div style="line-height: 18.4799995422363px;">
<span style="font-size: x-small;"><br /></span></div>
<div style="line-height: 18.4799995422363px;">
<span style="font-size: x-small;"><b>Test "2": 3000m </b></span></div>
<div style="line-height: 18.4799995422363px;">
<span style="font-size: x-small;"><br /></span></div>
<div style="line-height: 18.4799995422363px;">
<span style="font-size: x-small;">Note: Dopo aver effettuato un adeguato riscaldamento si corrono i 3000m cercando di ottenere il miglior risultato cronometrico possibile.</span></div>
<div style="line-height: 18.4799995422363px;">
<span style="font-size: x-small;"><br /></span></div>
<div style="line-height: 18.4799995422363px;">
<span style="font-size: x-small;">10' allungamento e decompressione lombare</span></div>
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<span style="font-size: x-small;"> </span></div>
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<b><span style="font-size: x-small;">Sessione C-Progressivo</span></b></div>
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<b><span style="font-size: x-small;"><br /></span></b></div>
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<span style="font-size: x-small;">2000m corsa lenta+8km in progressione ogni 2km (Il ritmo è da determinare in funzione dei risultati dei test di valutazione effettuati nella sessione A e B)</span></div>
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<span style="font-size: x-small;"><br /></span></div>
<div>
<b><span style="font-size: x-small;">Sessione D-Lungo con Cardiofrequenzimetro</span></b></div>
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<span style="font-size: x-small;"><br /></span></div>
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<span style="font-size: x-small;">20 Km su sterrato a 150/155 bpm </span></div>
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<span style="font-size: x-small;"><br /></span></div>
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<img src="http://www.drootphoto.com/media/original/Nike%20Cross%20Nationals_Dan%20Root_04.JPG" /></div>
Anonymoushttp://www.blogger.com/profile/07547311358210181407noreply@blogger.com0tag:blogger.com,1999:blog-6537074053722137147.post-69126970745036628072014-11-30T23:45:00.001+01:002014-11-30T23:45:19.569+01:00Week2#A Perdifiato<div class="irc_mutc">
<a class="irc_mutl" data-ved="0CAcQjRw" href="http://www.google.it/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&uact=8&ved=0CAcQjRw&url=http%3A%2F%2Ffindwallpaper.info%2Frunning%2Bman%2F&ei=7517VJajAcTLaOvvgcAE&bvm=bv.80642063,d.d2s&psig=AFQjCNHmIeR8yUr4GKNqLeOBG5qC7KLD3Q&ust=1417473825703140"><img class="irc_mut" height="335" src="https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcTlAiSpa5OkT1lh17sBHdn3HAhSeLCK06eOp832RfLkgyLUBTOEtA" style="margin-top: 29px;" width="536" /></a></div>
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<b>Sessione A</b></div>
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<strong></strong> </div>
<b></b></div>
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Rinforzo Specifico:</div>
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<a href="http://www.youtube.com/watch?v=RB8WC4t-O3A">Attivazione Glutei per il Running</a></div>
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Ripetere i 3 esercizi proposti 3 volte. La distanza da percorrere per l'esercizio 2 e 3 è di 15m.</div>
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<br />12k corsa lenta</div>
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<b><br /></b></div>
<div class="post-body entry-content" itemprop="articleBody">
Sessione B-Pista</div>
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<div class="post-body entry-content" itemprop="articleBody">
<b><br /></b></div>
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2k di corsa lenta:</div>
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<br /></div>
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10m Skip ginocchia alte</div>
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10m corsa calciata dietro</div>
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10m saltelli piedi uniti</div>
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10m affondi camminati</div>
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<br /></div>
<div>
Ripetere 4 volte</div>
<div>
<br /></div>
<div>
10x100m in allungo (75% Vmax) con 40'' recupero</div>
<div>
<br /> </div>
<div>
<b>Sessione C</b></div>
<div>
<b><br /></b></div>
<div>
Propriocettiva: Equilibrio monopodalico 5x1' gamba destra +1' gamba sx</div>
<div>
<br /></div>
<div>
Rinforzo Specifico:</div>
<div>
</div>
<div>
<a href="http://www.youtube.com/watch?v=Eo6Tsri45mM">Esercizi Warm Up</a></div>
<div>
</div>
<div>
Scegliere 3 esercizi proposti nel video e ripeterli 4 volte</div>
<div>
<br /> </div>
<div>
7km in corsa con progressione di ritmo (Partenza 140 bpm arrivare fino a 170 bpm)</div>
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<br /> </div>
<div>
<b>Sessione D</b></div>
<div>
<br /></div>
</div>
<div class="post-body entry-content" itemprop="articleBody">
75' di corsa continua lenta</div>
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<br /></div>
<div class="post-body entry-content" itemprop="articleBody">
+ Test Mobilità Articolare Settimana 2</div>
Anonymoushttp://www.blogger.com/profile/16447450641135802162noreply@blogger.com0tag:blogger.com,1999:blog-6537074053722137147.post-30377795586596424482014-11-23T09:46:00.002+01:002014-11-23T09:46:24.478+01:00Prepare for the opportunity #Week 1<div>
<b>Sessione A</b></div>
<div>
<b><br /></b></div>
<div>
Rinforzo Specifico: </div>
<div>
<br /></div>
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<br /></div>
<div>
2x20 per gamba</div>
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<br /></div>
<div>
12k corsa lenta</div>
<b><div>
<b><br /></b></div>
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<br /></div>
Sessione B-Pista</b><div>
<b><br /></b></div>
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2k di corsa lenta:</div>
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<br /></div>
<div>
10m Skip ginocchia alte</div>
<div>
10m coras calciata dietro</div>
<div>
10m saltelli piedi uniti</div>
<div>
10m affondi camminati</div>
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<div>
<br /></div>
<div>
Ripetere 4 volte</div>
<div>
<br /></div>
<div>
15x80m in allungo (75% Vmax) con 40'' recupero</div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<b>Sessione C</b></div>
<div>
<b><br /></b></div>
<div>
Propriocettiva: Equilibrio monopodalico 5x1' gamba destra +1' gamba sx</div>
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<br /></div>
<div>
Rinforzo Specifico:</div>
<div>
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
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<br /></div>
<div>
2x20 per gamba</div>
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<br /></div>
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2x20 per gamba</div>
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<br /></div>
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<br /></div>
<div>
45' di corsa in progressione di ritmo </div>
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<br /></div>
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<br /></div>
<div>
<b>Sessione D</b></div>
<div>
<br /></div>
</div>
<div>
60' di corsa continua lenta</div>
<div>
<br /></div>
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+ Test Mobilità Articolare</div>
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<br /></div>
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<br /></div>
<div>
<img height="640" src="http://www.azshopping.it/wp-content/uploads/himym2.jpg" width="640" /></div>
Anonymoushttp://www.blogger.com/profile/16447450641135802162noreply@blogger.com0tag:blogger.com,1999:blog-6537074053722137147.post-13310887071627376012013-12-01T21:32:00.000+01:002013-12-01T21:32:01.959+01:00Challenge Yourself<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><img src="http://cdn.running.competitor.com/files/2011/03/IMG_16421-631x421.jpg" title="CrossFit Endurance Seminar--Hermosa Beach, California" />Sessione 1</span><br /><div>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span></div>
<div>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">2k in corsa lenta+</span></div>
<div>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"></span> </div>
<div>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">1x1600m 3' rest-1x1200m 2' rest-1x800m</span></div>
<div>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span></div>
<div>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">2k Corsa Lenta</span></div>
<div>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"></span> </div>
<div>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Sessione 2</span></div>
<div>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span></div>
<div>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">2km in corsa lenta+</span></div>
<div>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span></div>
<div>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">1x3000m 5'15''/km</span></div>
<div>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"></span> </div>
<div>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">1k cool down </span></div>
<div>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span></div>
<div>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Sessione 3</span></div>
<div>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span></div>
<div>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">60' in CL</span></div>
Anonymoushttp://www.blogger.com/profile/16447450641135802162noreply@blogger.com0tag:blogger.com,1999:blog-6537074053722137147.post-88262156233383378062013-11-24T10:47:00.001+01:002013-11-24T10:49:26.102+01:00Si riparte!! Road to Miguel!<span class="Apple-style-span" style="font-family: "Trebuchet MS", sans-serif;">Sessione 1</span><br />
<div>
<span class="Apple-style-span" style="font-family: "Trebuchet MS", sans-serif;"><br /></span></div>
<div>
<span class="Apple-style-span" style="font-family: "Trebuchet MS", sans-serif;">2k in corsa lenta+</span></div>
<div>
<span class="Apple-style-span" style="font-family: "Trebuchet MS", sans-serif;"></span> </div>
<div>
<span class="Apple-style-span" style="font-family: "Trebuchet MS", sans-serif;">6x400m 90'' rest-2''-5'' massimo differenza tra i tempi delle prove ripetute</span></div>
<div>
<span class="Apple-style-span" style="font-family: "Trebuchet MS", sans-serif;"><br /></span></div>
<div>
<span class="Apple-style-span" style="font-family: "Trebuchet MS", sans-serif;">Sessione 2</span></div>
<div>
<span class="Apple-style-span" style="font-family: "Trebuchet MS", sans-serif;"><br /></span></div>
<div>
<span class="Apple-style-span" style="font-family: "Trebuchet MS", sans-serif;">2km in corsa lenta+</span></div>
<div>
<span class="Apple-style-span" style="font-family: "Trebuchet MS", sans-serif;"><br /></span></div>
<div>
<span class="Apple-style-span" style="font-family: "Trebuchet MS", sans-serif;">1x4000m 85%-90% Velocità max gara</span></div>
<div>
<span class="Apple-style-span" style="font-family: "Trebuchet MS", sans-serif;"></span> </div>
<div>
<span class="Apple-style-span" style="font-family: "Trebuchet MS", sans-serif;">1k cool down </span></div>
<div>
<span class="Apple-style-span" style="font-family: "Trebuchet MS", sans-serif;"><br /></span></div>
<div>
<span class="Apple-style-span" style="font-family: "Trebuchet MS", sans-serif;">Sessione 3</span></div>
<div>
<span class="Apple-style-span" style="font-family: "Trebuchet MS", sans-serif;"><br /></span></div>
<div>
<span class="Apple-style-span" style="font-family: "Trebuchet MS", sans-serif;">8k in CL</span></div>
<div>
<span class="Apple-style-span" style="font-family: "Trebuchet MS", sans-serif;"></span> </div>
<div>
<span class="Apple-style-span" style="font-family: "Trebuchet MS", sans-serif;"><a data-ved="0CAUQjRw" href="http://www.google.it/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=mE2eg1o6AV1cqM&tbnid=PIvLrZHvkxf03M:&ved=0CAUQjRw&url=http%3A%2F%2Ftherunfactory.com%2F2012%2F04%2F01%2Frunning-with-the-big-boys-and-girls-the-2012-clinton-lake-30-mile-race-report%2F&ei=C8uRUoHoGcX80QXd6oD4CQ&bvm=bv.56988011,d.ZGU&psig=AFQjCNECezprxOzb_8Bxq_2CunH7fckfWw&ust=1385372774089558" id="irc_mil" style="border: 0px currentColor;"><img class="irc_mut" height="480" id="irc_mi" src="http://therunfactorydotcom.files.wordpress.com/2012/04/clinton-lake-30-mile-trail-run.jpeg" style="margin-top: 63px;" width="640" /></a></span></div>
Anonymoushttp://www.blogger.com/profile/16447450641135802162noreply@blogger.com0tag:blogger.com,1999:blog-6537074053722137147.post-66453538976949236232013-11-03T19:51:00.000+01:002013-11-03T19:51:00.042+01:00Pronti per ripartire<br />
<img height="293" id="il_fi" src="http://fansided.com/wp-content/blogs.dir/229/files/2013/10/7729258.jpg" style="padding-bottom: 8px; padding-right: 8px; padding-top: 8px;" width="400" /><br />
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Sessione A<br />
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30' corsa lenta<br />
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Sessione B<br />
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2k in CL+<br />
10x100m <br />
2k in CL<br />
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Sessione C<br />
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30' di Corsa Lenta<br />
Anonymoushttp://www.blogger.com/profile/16447450641135802162noreply@blogger.com0tag:blogger.com,1999:blog-6537074053722137147.post-79328936590510055812013-10-21T22:35:00.002+02:002013-10-21T22:35:53.991+02:00Week 9...Progressioni a perdifiato<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><img height="350" id="irc_mi" src="http://www.nationnews.com/images/cached/inc/uploads/articles/Alison_Felix_wins_200m_in_London_Olympics-450x350.jpg" style="margin-top: 22px;" width="450" /></span><div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Sessione 1</span><div>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">60' di corsa lenta</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Sessione 2</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">2km in corsa lenta+</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">3x800m con recupero di 3' tra le prove-Segnami i tempi e la migliore prova in assoluto</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Sessione 3</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">7 km 5'38''/km-passo medio</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Sessione 4</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">2km in corsa lenta+</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">15x100m in salita con recupero in corsa lenta</span></div>
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Anonymoushttp://www.blogger.com/profile/16447450641135802162noreply@blogger.com0tag:blogger.com,1999:blog-6537074053722137147.post-3321431321907485212013-10-21T22:25:00.000+02:002013-10-21T22:25:08.961+02:00Over the Top<div style="text-align: center;">
<img height="393" id="irc_mi" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXzlpsYPP6OM3gr05scCp3m2RkzvRWDr5gmN2qyf1k6r2TqlISzxsquWBNCiv_YL4dobQIfDrQ4Xnoup4cLaXg96ZK9MhjwZngS6Ti39UxZBvo69Oejo6paQUi6TfElNAZK3xhCkVxXWk/s400/Meb+Keflezighi+corriendo+hacia+la+l%C3%ADnea+de+meta+en+Nueva+York..jpg" style="margin-top: 0px;" width="324" /></div>
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Esiste il tuo percorso, esiste il tuo passo, esiste il tuo ritmo, esiste il tuo respiro,</div>
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esiste ogni Km percorso, esiste ogni sogno, esiste il caldo, esiste il sudore sulla pelle, esiste il freddo e la pioggia, esiste l'energia che ti fa danzare i piedi, esistono le salite di Villa Glori, esistono i lunghissimi a lungotevere. </div>
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Energia pura</div>
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La Tua </div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Sessione 1</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">10 km in CL </span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">10x100m allunghi con recupero 50'' in corsa lenta</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Sessione 2</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">3 Km in corsa lenta+</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">4x1000m 4'10''/km</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Sessione 3</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">3km in corsa lenta+</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">8x500m 1'55'' 90'' recupero</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Sessione 4</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">5 Km in CL+</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">10x80m in allungo+</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">15' esercitazione/andature per la reattività dei piedi</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">THE DDR-DAY</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">42195m </span></div>
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<br />Anonymoushttp://www.blogger.com/profile/16447450641135802162noreply@blogger.com0tag:blogger.com,1999:blog-6537074053722137147.post-36805732381174502192013-10-06T21:44:00.000+02:002013-10-06T21:44:07.199+02:00Week 7...Step by Step...<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUSbu3YBL2MzlkXRXLkDIyZvtDWgI4xjvuxDOnuphmX729N0OcoS1PUt0cJ5muneP5lFCLxt141kmZ3Zfk5uw-gFpAkC5RVCd9EhXMpwg45VMl4-Rn3EvbRSKf6CqAWixyRMjx-Hst4A/s1600/20080815_kara_goucher_33.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" closure_lm_839729="null" height="217" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUSbu3YBL2MzlkXRXLkDIyZvtDWgI4xjvuxDOnuphmX729N0OcoS1PUt0cJ5muneP5lFCLxt141kmZ3Zfk5uw-gFpAkC5RVCd9EhXMpwg45VMl4-Rn3EvbRSKf6CqAWixyRMjx-Hst4A/s320/20080815_kara_goucher_33.jpg" width="320" xsa="true" /></a></div>
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<strong>Sessione A<br /></strong>2km in corsa lenta warm up+<br /><br />6x400m 90'' recupero tra le prove<br /><br />1km di corsa lenta cool down<br /><br /><b>Sessione B</b><br /><br />3 km in corsa lenta+12x100m in salita/Recupero in corsa lenta<br /><br /><b>Sessione C</b><br /><br />2 km in CL warm up+<br /><br />10 km di cui: 5km in corsa lenta+2km a 5'40''+2km a 6'+1km 5'30''<br /></div>
Anonymoushttp://www.blogger.com/profile/16447450641135802162noreply@blogger.com0