Cocco banana
Julien Wanders
- L'Appiedato
- Elite
- Messaggi: 6031
- Iscritto il: dom 8 mar 2015, 13:56
Re: Julien Wanders
" personaggio occulto, un massone, un beato paolo" (cit. Lucaliffo)
http://appiedato.blogspot.it/
http://appiedato.blogspot.it/
Re: Julien Wanders
07-dic riposo
08-dic 12km, 3'59"
09-dic 12,5km, 3'58"
09-dic 12,9km, 4'01"
10-dic 16km 40' easy + 20' prog fino a 3'15" in leggera salita
10-dic 10km, 4'00" + 10x80m uphill sprints
11-dic 4km risc, 11,6km Fartlek 10x4’/1’ , stopped after 7x , Legs are not moving, media 3'10"
11-dic 10km, 3'59"
12-dic 24km, 20’ easy + 10x30’’/30’’ + 20’ easy + 10x30’’/30’’ + 20’ easy + 10x30’’/30’’, media 3'44"
12-dic gym + 7,4km, 4'04"
13-dic 30km, 3'48" Easy long run (hilly course)
prima settimana completa.
08-dic 12km, 3'59"
09-dic 12,5km, 3'58"
09-dic 12,9km, 4'01"
10-dic 16km 40' easy + 20' prog fino a 3'15" in leggera salita
10-dic 10km, 4'00" + 10x80m uphill sprints
11-dic 4km risc, 11,6km Fartlek 10x4’/1’ , stopped after 7x , Legs are not moving, media 3'10"
11-dic 10km, 3'59"
12-dic 24km, 20’ easy + 10x30’’/30’’ + 20’ easy + 10x30’’/30’’ + 20’ easy + 10x30’’/30’’, media 3'44"
12-dic gym + 7,4km, 4'04"
13-dic 30km, 3'48" Easy long run (hilly course)
prima settimana completa.
Mutante sovrumano
Re: Julien Wanders
Si spara sempe tanti 30+ e non prepara la maratona... boh
100 12”62 200 25”45 400 57”10
800 2'18" - 2'52
1000 3'04” 1500 4'55" - 3'16
3km 10'39" - 3'33" 5km 18'25" - 3'41
10km 38'22" - 3'50" 21km 1h25'32" - 4'02
42km 3h35'58" - 5'07
800 2'18" - 2'52
1000 3'04” 1500 4'55" - 3'16
3km 10'39" - 3'33" 5km 18'25" - 3'41
10km 38'22" - 3'50" 21km 1h25'32" - 4'02
42km 3h35'58" - 5'07
Re: Julien Wanders
Servono anche per la mezzaLord_Phil ha scritto:Si spara sempe tanti 30+ e non prepara la maratona... boh
1km: 3'12" - 23/07/2019
1.5km: 4'59" - 02/10/2020
3km: 10'35" - 01/08/2020
5km: 18'28" - 28/08/2020
10km strada: 37'32" - 16/02/2020
HM: 1h22m51s - 03/11/2019
M: 2h55m09s - 20/10/2019
https://www.strava.com/athletes/dario84
1.5km: 4'59" - 02/10/2020
3km: 10'35" - 01/08/2020
5km: 18'28" - 28/08/2020
10km strada: 37'32" - 16/02/2020
HM: 1h22m51s - 03/11/2019
M: 2h55m09s - 20/10/2019
https://www.strava.com/athletes/dario84
Re: Julien Wanders
Lo stesso Aouani che come gara principale corre 5 e 10 km si fa tempo run da 30 km a 3'20".
800 m - 1'54"40 [2018]
1500 m - 3'48"93 [2021]
mile - 4'05"25 [2021]
3000 m - 8'11"50 indoor [2021]
5000 m - 14'05"69 [2021]
10km - 30'04" [2021]
Strava: https://www.strava.com/athletes/10510372
1500 m - 3'48"93 [2021]
mile - 4'05"25 [2021]
3000 m - 8'11"50 indoor [2021]
5000 m - 14'05"69 [2021]
10km - 30'04" [2021]
Strava: https://www.strava.com/athletes/10510372
Re: Julien Wanders
Seconda settimana del Giuliano
14-dic 20,2km, 3'44"
14-dic 10km, 3'58" 10x100m hill sprints
15-dic 4km risc, 6x2km fast/1km moderate + 5’ jogging (5’30/km) + 1km fast, 19km media 3'12", 1,7km cool down
15-dic 10,5km, 4'00"
16-dic 16,1km, 3'43"
16-dic gym + 12,4km, 4'04"
17-dic "4km risc, pista 10x300m/r.100m (40’’) + 3000m + 9x400m/r.200m (1’20) + 2000m
47’’/47’’/47’’/45’’/46’’/45’’/47’’/47’’/46’’/46’’//8’47//62’’/63’’/61’’/61’’/62’’/62’’/62’’/64’’/63’’//5’47
(Miscalculated the 400m, which were supposed to be 10x ) tot 16,1km 3'49"", 1km cool down"
17-dic 10km, 4'03"
18-dic 20,1km, 3'56"
18-dic 10km, 4'04"
19-dic Moderate run with 30’’ faster every 3’ 19km, 3'40"
19-dic 10km, 4'02"
20-dic 5km risc, Progressive tempo run (3’05/km - 2’55/km) 9km, 3'01" media, 1km cool down
20-dic gym + 12,2km, 4'06"
14-dic 20,2km, 3'44"
14-dic 10km, 3'58" 10x100m hill sprints
15-dic 4km risc, 6x2km fast/1km moderate + 5’ jogging (5’30/km) + 1km fast, 19km media 3'12", 1,7km cool down
15-dic 10,5km, 4'00"
16-dic 16,1km, 3'43"
16-dic gym + 12,4km, 4'04"
17-dic "4km risc, pista 10x300m/r.100m (40’’) + 3000m + 9x400m/r.200m (1’20) + 2000m
47’’/47’’/47’’/45’’/46’’/45’’/47’’/47’’/46’’/46’’//8’47//62’’/63’’/61’’/61’’/62’’/62’’/62’’/64’’/63’’//5’47
(Miscalculated the 400m, which were supposed to be 10x ) tot 16,1km 3'49"", 1km cool down"
17-dic 10km, 4'03"
18-dic 20,1km, 3'56"
18-dic 10km, 4'04"
19-dic Moderate run with 30’’ faster every 3’ 19km, 3'40"
19-dic 10km, 4'02"
20-dic 5km risc, Progressive tempo run (3’05/km - 2’55/km) 9km, 3'01" media, 1km cool down
20-dic gym + 12,2km, 4'06"
Mutante sovrumano
Re: Julien Wanders
Pare che recuperi a ritmi più umani.
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- Seniores
- Messaggi: 2054
- Iscritto il: dom 5 ago 2018, 9:17
Re: Julien Wanders
Si infatti. Un 10"/km se li é abbuonati.
Poi ha allungato anche le corse del pomeriggio. Prima raramente superava i 10km
Se hai bisogno di informazioni per un infortunio relativo alla corsa qui trovi il mio sito: https://nicolarossift.com
Re: Julien Wanders
Forse addirittura 15” si è abbuonato.NicolaRossi1 ha scritto: ↑lun 21 dic 2020, 14:55Si infatti. Un 10"/km se li é abbuonati.
Poi ha allungato anche le corse del pomeriggio. Prima raramente superava i 10km