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Summary
Calendar
Workouts
Equipment
Courses
Personal Records
Reports
Training Plans
Workouts
Summary
Summary
Date ▼
Activity
Course
Type
Distance
Duration
Pace
5/21/2017
Run
Ripetute 30' + 3 x 1500 m a 4'/km rec 2' AF
Interval
11.5 km
56:22
4:54
5/19/2017
Run
Ripetute 8 x 400 m a 3'30/km (rec. 1'30'' fermo) AF
Interval
10.1 km
53:34
5:20
5/18/2017
Run
Lento 45' a 5'/km AF
Easy
9.5 km
46:14
4:51
5/9/2017
Run
Ripetute 5x1000 (rec 3'00'') a 3'45" + risc AF
Tempo
10.2 km
54:45
5:21
5/7/2017
Run
Lento 1h (ogni 4' fai 1' veloce) AF
Fartlek
12.8 km
1:01:19
4:47
5/4/2017
Run
Medio 45' a 4'30/km AF
Easy
10.5 km
47:09
4:29
4/27/2017
Run
Veloce 30' + 5 km a tutta AF
Hill
11.6 km
52:51
4:33
4/23/2017
Run
Medio 7km a 4'25" + 20' risc AF
Race
11.6 km
54:25
4:43
4/21/2017
Run
Ripetute 6x1000 (rec 2'30'') a 3'55" + risc AF
Tempo
12.0 km
1:01:08
5:06
4/18/2017
Run
Lento 45' (ogni 5' fai 1' a tutta) ritmo 4'40" AF
Fartlek
10.2 km
46:39
4:35
4/15/2017
Run
Progressivo 15km da 4'40" a 4'00" step 3km
Fartlek
14.3 km
1:02:15
4:22
4/13/2017
Run
Lento 11km post influenza
Easy
11.0 km
50:31
4:36
4/4/2017
Run
Ripetute 6x1000 (rec 2'30'' fermo) ritmo 3'55" + risc AF
Interval
11.0 km
57:51
5:16
4/3/2017
Run
Lento 40' (ogni 5', 1' a tutta) ritmo 4'40" + risc AF
Easy
10.3 km
46:11
4:30
4/1/2017
Run
veloce 12km a 4'15" AF
Race
14.0 km
1:00:40
4:20
3/30/2017
Run
Lento 40' a 5'00" + 6 allunghi AF
Easy
9.5 km
46:26
4:53
3/28/2017
Run
Lento 45' a 5'00"/km AF
Easy
9.1 km
45:31
5:00
3/18/2017
Run
Default
15.1 km
1:08:40
4:34
3/16/2017
Run
Medio 12km a 4'15" AF + risc.
Default
13.0 km
55:30
4:17
3/14/2017
Run
Variato 42' (3' a 4'20"/km + 3' più veloce) AF + risc
Default
5.2 km
24:00
4:37
3/13/2017
Run
Recupero post esercizio
Easy
0.5 km
2:50
5:48
3/13/2017
Run
Veloce 5km a 4'05"/km AF
Tempo
5.0 km
20:00
3:59
3/13/2017
Run
Riscaldamento pre esercizio
Default
4.6 km
23:15
5:01
3/11/2017
Run
Variato 13km ritmo 1km 4'25" e 1km 4'05" + risc. AF
Hill
16.5 km
1:12:30
4:24
3/9/2017
Run
Veloce 7km a 4'10" AF
Tempo
7.0 km
29:04
4:09
3/9/2017
Run
Riscaldamento pre esercizio
Easy
3.8 km
19:03
5:01
3/7/2017
Run
Variato 42' (3' a 4'20"/km + 3' più veloce) AF + risc
Hill
12.4 km
55:23
4:29
3/5/2017
Run
27^ ed. 9 miglia di Bra
Tempo
15.4 km
1:05:12
4:14
3/2/2017
Run
Recupero post esercizio
Easy
0.3 km
1:28
5:52
3/2/2017
Run
Veloce 8km a 4'15"/km
Tempo
8.0 km
33:44
4:13
3/2/2017
Run
Riscaldamento pre esercizio
Easy
4.0 km
19:44
4:55
2/28/2017
Run
Variato 42' (4' a 4'20"/km + 2' più veloce) AF + risc
Hill
11.8 km
52:42
4:30
2/25/2017
Run
Medio 13km ritmo 4'40"-4'30"-4'20" AF+risc.
Race
15.8 km
1:13:07
4:38
2/23/2017
Run
Medio 10km ritmo 4'25"/km AF + risc.
Hill
12.2 km
55:15
4:32
2/21/2017
Run
Variato 42' (4' a 4'20"/km + 2' più veloce) AF + risc
Hill
11.8 km
51:54
4:26
2/20/2017
Run
Lento 45' a 5'00"/km + 6 allunghi 80m rec. 1' AF
Easy
10.9 km
54:48
5:02
2/18/2017
Run
Medio 13km ritmo 4'40"-4'30"-4'20" AF+risc.
Race
15.5 km
1:11:18
4:36
2/16/2017
Run
Medio 10km ritmo 4'30"/km AF + risc.
Easy
12.1 km
55:33
4:36
2/14/2017
Run
Variato 42' (4' a 4'20"/km + 2' più veloce) AF + risc
Hill
12.3 km
55:27
4:30
2/13/2017
Run
Lento 40' a 5'00"/km AF
Easy
8.0 km
40:06
5:00
2/11/2017
Run
Medio 13km ritmo 4'40"-4'30"-4'20" AF+risc.
Race
15.5 km
1:11:41
4:38
2/9/2017
Run
Medio 10km ritmo 4'30"/km AF + risc.
Easy
11.5 km
52:24
4:33
2/7/2017
Run
Lento 40' a 5'00"/km AF
Easy
8.2 km
40:35
4:56
2/5/2017
Run
12° Maratonina Due Perle
Tempo
21.2 km
1:36:59
4:35
1/30/2017
Run
Default
10.1 km
50:11
5:00
1/29/2017
Run
Default
13.9 km
1:16:10
5:30
1/26/2017
Run
Default
12.0 km
58:45
4:54
1/24/2017
Run
Default
12.0 km
57:50
4:50
1/16/2017
Run
Default
7.0 km
35:28
5:03
1/14/2017
Run
Default
18.0 km
1:26:25
4:48
1/9/2017
Run
Default
10.4 km
51:38
4:59
1/7/2017
Run
Default
17.0 km
1:25:45
5:03
1/5/2017
Run
Default
10.0 km
50:27
5:03
1/3/2017
Run
Default
11.1 km
54:10
4:54
1/2/2017
Run
Default
12.0 km
1:00:08
5:00
12/31/2016
Run
Default
19.1 km
1:37:06
5:05
12/29/2016
Run
Default
12.0 km
59:39
4:58
12/27/2016
Run
Default
10.2 km
50:33
4:58
12/23/2016
Run
Default
8.4 km
40:50
4:53
12/17/2016
Run
Default
12.1 km
1:00:06
4:58
12/15/2016
Run
Default
6.7 km
31:39
4:42
12/13/2016
Run
Default
7.7 km
38:51
5:02
12/12/2016
Run
Lento 10km a 5'20"
Default
11.0 km
57:08
5:13
12/10/2016
Run
Lento 12km a 5'20"
Default
12.0 km
1:01:47
5:09
12/8/2016
Run
Progressivo 9km 5'20"/5'00"/4'40"
Default
9.6 km
48:41
5:06
12/6/2016
Run
Risc + 3x1000m a 4'30" rec 500m a 5'20"/km
Default
6.7 km
34:46
5:11
12/5/2016
Run
Lento 10km a 5'20"
Default
10.1 km
53:38
5:20
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