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Training from 11/24/2008 to 30/11/08

at all.

This week begins the journey to Rome Marathon.

The program is managed by Louis I update the training week by week (of course asked me for a prize of € 500.00 to € 1,000.00 based on the results obtained)

Monday: 60 minutes slow run and 10 minutes speed variations
Tuesday: 9 km progressive (4'32 "-4 '30" -4 '20 "-4 '16" -4 '08 "-4 '03" -4 '00 "-3 '48" - 3'35 ")
Wednesday: rest Thursday
: 1500 4 x 400 m recovery cl (5'23" -5 '27 "-5 '26" -5 '25 ") retrieves all under 2 minutes
Friday: rest Forced by the railways state
Saturday: 1 hour and 40 minutes long on a mixed route
Sunday: rest


Hello, thanks for your attention and the next

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Run for the second stage

Hello to you all runner or not.
was held yesterday in the second leg of the Run for Green 2008, at Valley Park.
Wake up at 6:30, breakfast, plus all the steps required and I leave home at 7.45.
As always arrive early but strongly prefer to do things quietly. After a while chat with Frank and other friends I do a walk through the path to see if this time it is really of a country or a race + asphalt that ground (see Villa Pamphili ) and in fact it turns out that 50% of the race will take place on the road.
I can tell the distance and I confirm that the 5 km route is composed of two laps.
At this point I change and in the company of Orlando, Mark and Benedict (the boys of the triathlon) start heating. At 9.30 o'clock we start path hard enough to deal with everything in apnea, small climbs and descents, where small is impossible to catch his breath. Departure mess because of the many athletes present and very narrow path. As always very birth
shot but I try to keep the pace, I get to almost the entire race, but I notice that in the last km I tend to slow down .
Oh well let you all for quick close my labors of 5,000 meters in 17 '42 ", a good time even though I'd rather do the race progressed.
Hello, thank you and the next

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Are you tired of being shut in Tana?

KEEP FEET ALSO WANT YOU experience the thrill of sleeping in a sleeping bag??

can not wait to go HUNTING AKELA??

THEN YOUR CHILDREN ARE WANT TO BECOME A REALITY ....

Saturday 29 and Sunday, November 30

GO HUNTING IN A SANTA MARIA A MARE!

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Green Run for the first stage of green

Sunday, 09.11.2008, takes place in Villa Pamphili the first stage of the 2008 Run for the Green.
of you will join us?
Here you will find the brochure with full description and settlement stages.

Hello