Crab And Lobster Dip Recipe Jack Astor's

risc + 5x 3 km ( threshold 800 +200 + 3'rec VO2max) + 2km DEFA

Another nice job with Pol aggressiveness risc +5 x (800 + 200 threshold V02max + 3 'recovery) + DEFA.
beautiful day: sunny and dry! There is every reason to do well!
The 3 km of heating have gone well, the sequences follow each other well and fairly constant ... but here is the average time:

- 3 km risc: 4:55 min / km

- 800m: 4:15 min / km
- 200m: 4:02 min / km
- Recovery: 5:39 min / km

- 2 km DEFA: 4:55 min / km

good feelings end bell'allenamento!
finally feel the effects of running training in the pool: D